Welcome to your yoga nidra practice for the new moon in Scorpio in the nakshatra of Anuradha.
Anuradha is the devotee.
This nakshatra calls for friendship,
Partnership and sacred devotion,
Gathering hearts together.
It awakens discipline,
Tenacity and inner strength to blossom in all of life seasons.
It guides vows,
Creativity and service with grace and loyalty.
Like the white lotus,
It opens the soul to divine love and spiritual enlightenment.
Try to stay aware and awake during the practice and simply follow my guidance.
Begin by lying down in shavasana.
Feet hip-width apart and hands alongside the body,
Palms up.
Make sure you are feeling warm or use a blanket to stay warm as you slowly transition into relaxation.
Adjust your position to make sure you're comfortable,
Then stay completely still.
Eyes closed,
Become aware of your body lying on the ground.
Feel the ground supporting you.
Take a deep breath and as you exhale relax.
Take another deep breath and as you exhale relax even more.
Take one more deep breath and as you exhale relax completely.
Notice the sounds around you.
Slowly moving from one sound to the next without naming them.
First the sound outside the room.
Notice every single sound.
Now the sounds in the room.
Every single sound.
Listen to my voice guiding you through the practice.
Listen to your breath,
To your heart beating in your chest.
Let go of the sounds now.
Just listen to my voice as I guide you through the practice.
Now create or remember an intention coming from the depth of your heart.
A seed,
Dream or vision you would like to manifest in your life.
Something extremely important to you.
In Yoga Nidra this is called Sankalpa.
Make it a short and simple positive statement in the present tense.
Memorize it word by word.
Then repeat it to yourself mentally with faith and trust three times.
Now let me guide you through parts of the body.
No need to do or think anything.
Just bring your attention to the body parts as I name them while remaining completely still.
Become aware of the space between the eyebrows.
Then bring your attention to the pit of the throat,
The right shoulder,
Right elbow,
Right elbow,
Wrist,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Back to the pit of the throat.
Now bring your awareness to the left shoulder,
Left elbow,
Wrist,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Shoulder,
Back to the pit of the throat.
Continue to the center of the chest where the ribcage meets.
Then move to the right breast,
Center of the chest,
Solar plexus,
Sacral chakra,
Below the navel.
Move your attention to the right hip,
Right knee,
Left knee,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Ankle,
Knee,
Back to the sacral chakra,
Below the navel.
Now bring your awareness to the left hip,
Left knee,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left knee,
Ankle,
Knee,
Back to the sacral chakra,
Below the navel.
Go back to your solar plexus,
Center of the chest,
Pit of the throat,
Back to between the eyebrows.
Now bring your attention to your breath.
Observe your chest and belly slowly rise and fall,
Flowing with ease like soft rhythmic ocean waves.
The breath in and the breath out,
The breath is calm,
Deep.
Prepare to internally count down your breath from 54 to 1 as you observe your chest slowly rise and fall at each count.
If you lose count,
Continue where you left off or simply start over.
We will begin together.
Inhale 54,
Exhale 54,
Inhale 53,
Exhale 53.
Continue on your own now.
I'm going to take you through opposite physical sensations.
Imagine the sensations and make them feel real.
Bring about the sensation of dryness as if you were walking in the desert.
Notice the dryness in the air,
The dryness of your skin.
The dryness in your throat.
Feel the dryness in your whole body.
Now reverse the sensation and feel wetness as if you were taking a shower.
Feel the wetness over your skin.
The wetness in your hair.
All the fluids flowing in your body.
Feel wetness in your whole body.
Let go of both sensations now.
Now let me take you on a journey.
Visualize yourself outside.
Standing before a large tree in the heart of the jungle.
As you gaze at its roots,
You notice a secret opening in the belly of the earth.
You enter and discover an underground water cave deep beneath the earth.
Begin to slowly walk into this delightfully warm and soothing water.
As you move forward,
The water reaches your ankles,
Your shins,
Hips.
The water now covers your body up to your navel,
Nourishing you.
Immerse yourself fully in the water and begin to swim on your back.
Feel completely safe,
Refreshed and relaxed.
Feel your body completely safe,
Refreshed and relaxed.
The time appears to have stopped.
Feel the peaceful emptiness.
That moment of pause between the end of a cycle and the start of a fresh new one.
You are now able to connect with the universal wisdom to receive the knowledge of the moon.
How can you deepen your connections with others to create a loving and supportive community?
In what ways can you cultivate more discipline and inner strength to navigate upcoming challenges?
How can your creative or spiritual practices help you flourish and serve others with devotion?
Now send a clear message to the universe expressing what you need knowing the energy of the moon will support you.
Thank the moon for her support.
Feel completely refreshed,
Soothed and relaxed.
When you feel ready,
Slowly come out of the water and notice a white lotus flower floating in the middle of the water behind you.
Become aware that everything will be okay.
Now return to your sankalpa,
The intention you set at the beginning of the practice.
Remember it word by word and repeat it to yourself mentally three times.
Now notice the sounds around you,
Slowly return to your physical body.
Begin to notice your breath.
Feel the support of the ground beneath you.
Now notice the sounds around you.
Maintain your eyes closed and observe the room you are in.
Start to bring gentle movements to your fingertips and toes.
Stretch your arms and your whole body.
You can stand on your back and allow yourself to fall into a deep restorative sleep.
Or with eyes closed,
Fall to the right side and slowly come up to sit.
Feel the after effect of the practice.
This practice of yoga nidra is now complete.
Aryom tatsat.
