Full Moon Yoga Nidra
Recharge and replenish your energy with this Moon Visualization meditation. The meditation uses NSDR (non-sleep deep rest) technique, grounding cues, six points of softening to prepare for the full moon visualization - placed at marma points in your body.
Transcript
So laying down on your back,
Laying down on your side,
Or sitting up,
Sitting in a rocking chair,
Maybe on a couch,
Whatever it is that you choose to do.
Taking in a deep breath once you have arrived in your spot.
And then making any final adjustments,
Making sure that there is no bump in the blanket that will distract you from the practice.
Relaxing your body,
Arriving,
Arriving on your mat,
On your bed,
On your floor,
Feeling the earth underneath you,
Feeling the points at which your body meets the floor,
The connection between your heels and the floor,
Your calves and the floor,
Your hamstrings,
Glutes,
Lower back,
The length of your back,
Upper back,
Shoulder blades,
Back of your head,
The length of your arms.
And as you inhale,
Feel as though the earth was rising to support you,
And as you exhale,
You are letting your body relax deeper,
Letting it sink into the embrace of the earth.
Inhale,
Earth rises to support you,
Exhale,
You relax into the earth.
Inhale,
Earth rises,
And exhale,
Notice the more you relax,
The more you are supported.
Taking in a deep,
Deep breath,
Open mouth,
Exhale,
Good.
Bring your awareness to the rise and fall of your belly,
Just being aware of your body breathing,
Your belly soft,
Your chest still.
And sense that as you inhale,
Your body and mind are being recharged,
Replenished,
And as you exhale,
You are letting go of all mental and physical tension.
Inhaling deep,
Exhaling long,
Exhaling all mental tension,
Physical tension into the soil of the building that you're in.
Deep breath in,
Long breath out.
Each exhale on occasion to relax,
Let go,
Giving yourself permission to let go,
Let go of anything that doesn't serve you,
And you don't even need to know what that is.
Just an intention to let go.
Good.
Deep breath in,
Long breath out.
Your belly rises and falls,
Your chest is still.
Continue to be aware of your breath,
Strengthening on the inhale,
And releasing,
Letting go on the exhale.
Belly soft as it rises and falls,
Your chest is still.
Bring your awareness to the soles of your feet,
And with your imagination,
Letting go of all the tension in the soles of your feet,
Soften them with your mind as though you were opening fists.
Letting the muscles melt,
The connective tissues in the muscles all the way to the bone.
And then as you soften the soles of your feet,
Do the same thing with the palms of your hands.
Your soles and palms soft,
Soft,
Soft.
Butter on a hot day.
Then bring your attention to the region of your physical head,
And relaxing all four corners of your eyes,
The inside as well as the outside corner,
And the entire region inside and around your ears.
Eyes and ears soft,
Soft,
Soft.
Letting your jaw relax,
Relaxing your tongue,
Letting it rest in the floor of your mouth.
Relaxing your tongue from end to end.
And as you relax your tongue,
Relax all the muscles of your pelvic floor as well.
The sphincters,
The PC muscle,
The perineum,
Let it go,
Let it go,
Let it go,
Relax.
And then relax all six areas at the same time,
Relaxing the soles of your feet,
The palms of your hands,
Your eyes,
Your ears,
Your tongue,
Your pelvic floor groin region.
Notice that as you relax these six points,
The rest of your body falls out.
Soles,
Palms,
Eyes,
Ears,
Tongue,
Groin region.
Letting your tongue relax.
Good.
Become aware of your breath.
Become aware of the sensation of the air becoming breath at your nostrils,
The temperature of the inhale,
Temperature of the exhale.
Taking a good breath in,
Follow the pathway of the breath through your nostrils,
Nasal passages down your throat,
Into your chest.
Through your lungs expand,
Belly rises,
Exhale,
Belly falls,
Lungs contract,
Ear pushes out through the back of your throat,
Through your nose and nostrils,
Ear,
Inhaling in,
Exhaling out.
Your connection to air,
Just being aware of the sensations of breathing.
Breath becoming air,
Air becoming breath.
Good.
Now let your awareness rest in your third eye center,
The area in between the eyebrows.
Feel as though your breath was present in this space.
And breathing in and out with awareness in your third eye center.
Good.
Move your awareness to the inside of your mouth.
Just a gentle awareness of the inside of your mouth and your body breathing.
Good.
Move your awareness to your throat center,
Your body breathing,
Your awareness in your throat center,
And deep,
Deep in this space,
Just become aware of the presence of your breath.
As though you were breathing in and out of your throat center.
Good.
And move your awareness to your heart center,
Breathing in and out of the center of your chest.
Your body relaxed,
Just a gentle awareness in the center of your chest.
Good.
Moving your awareness to your navel center,
Whole body relaxed,
And a gentle awareness of your navel center.
Bringing your breath into this space,
As though you were breathing in and out of your navel center.
Good.
Now bring your awareness to the tip of your tailbone,
Right at your perineum,
The presence of your breath in this space,
Like a tiny shining star.
And as you breathe in,
The area expands,
As you breathe in,
The area contracts.
Bringing the presence of your breath in this space,
The tip of your tailbone,
Breathing in,
Breathing out.
Good.
Now imagine a tiny full moon in this space,
Like a silver dollar at the tip of your tailbone.
Breathing in and out through this space,
Letting this full moon grow to a size that feels good to you.
And then,
As we breathe,
We are going to let this full moon rise slowly,
Slowly up our spine.
So moving this full moon from the tip of your tailbone to your navel center,
Letting it rest there for a couple breaths.
Full moon moving from your tailbone,
Your perineum,
Up the spine,
Feel its presence in your navel center.
Feeling the healing moonlight,
Restful,
Replenishing,
Loving moonlight,
Illuminate this area.
And then moving it up the spine to your heart center,
And letting this full moon rest in your heart center for a couple breaths.
Feeling its nourishing energy in this space.
The full moon resting in your heart center.
Good.
Letting the full moon rise further up into your throat center.
Pulling it up with your breath,
Letting it rise up your spine.
The moon rising up to your throat center,
Letting it rest here for a moment.
Feeling its healing energy,
Her healing energy,
The moon goddess yoga nidra in your throat center.
Nourishing,
Healing,
Unblocking,
Letting go.
Then letting it rise further up into your mouth,
Into your head,
Letting it rest in your mouth area.
And then letting it rise,
Rise,
Rise to your third eye center.
Your body breathing,
Your whole body relaxed.
Nourishing,
Healing,
Full moon in your third eye center.
Illuminating,
Recharging,
Healing.
And then letting it rise further up,
Up the crown of your hand.
Rising,
Rising,
Rising above you.
Feeling its light on your skin.
Good.
Now give yourself permission to let go once more,
Final time,
Letting go,
Letting go of everything that doesn't serve you,
Letting it all seep into the soil of the building that you're in.
Letting go.
And now looking up at the moon above you,
Think about it as though you were to poke a hole in this moon.
Let its healing light,
White light,
Bright light,
Shine down and feel you,
Your aura,
Your body,
With new energy,
Nourishment,
Healing,
Rest,
Grace,
Replacing all those things that you let go of with energy from the moon.
Breathing it all in,
Let it fill your whole body.
And then let the idea go.
Good.
Feeling your body laying on the surface that you're laying on,
Feeling your body connected to the earth,
At your heels,
At your calves,
At your hamstrings,
At your glutes,
Lower back,
Middle back,
Upper back,
Shoulder blades.
Become aware of your neck,
Back of your head,
Length of the arms.
Become aware of your body,
Become aware of the distance between the soles of your feet and the crown of your head.
Become aware of the distance between your left foot and right foot.
Right arm and left arm,
Your chest and your back.
Imagine the corners of the room that you're in.
See yourself laying down in your space.
Taking a deep breath in through your nose,
Letting it expand to your hands,
To your feet,
To your toes,
To your fingers,
Bringing a little movement into your ankles,
Into your wrists.
Maybe taking a big stretch above your head,
Stretching,
And then bringing your knees into your chest,
Giving yourself a hug,
And then rolling over to one side or the other,
Whichever calls to you tonight.
Pausing on your side,
Keeping your eyes closed,
Just taking a moment to acknowledge yourself,
Thank yourself for showing up for class,
Thank yourself for being here,
For making time to learn how to truly rest,
How to nourish your mind,
Your body,
And your spirit.
And just knowing that yes,
You're your best friend,
You've got your back,
You got this.
And then as you're ready to move on with your day,
With your evening,
You can slowly sit up,
Letting your head be the last thing to rise,
Eyes softly open,
Keep them closed.
Thank you so much for practicing with me,
It's my true honor and privilege to share this practice with you.
