Welcome.
This yoga ninja will connect with the quiet energy of the new moon.
This is a time to soften and slow down.
A time to turn inward and reflect.
As we embrace the darkness,
We're encouraged to release what no longer needs our energy to make space for what does.
This is a time to consider intentions for the new moon cycle.
Our new moon is a clean slate,
A fresh start.
It's both an ending and a beginning.
Now make yourself comfortable.
Allow yourself to get really cozy here.
You can cover yourself with a blanket.
Perhaps bring a pillow,
Cushion,
Or under your knees for support.
You might want to bring your arms to rest by your sides and put some space between the legs and feet.
But if there's another position that serves you better,
You can find that instead.
Gently close your eyes if it feels okay to do so.
Remember there are no rules in this practice,
No wrong way.
Do what feels nourishing for you.
Now notice your breath.
Notice it without changing it in any way.
Notice the rise and fall of your belly,
The rise and fall of your chest,
The sensation of the breath as it enters and exits the nose.
With each breath,
Allow yourself to soften and settle and trust that you are safe and supported in your space.
You can let go.
You can rest.
At this time,
We affirm our resolve or sankalpa.
Your sankalpa is your deepest intentionality or your North Star.
If you have a sankalpa that you work with,
You can welcome it now.
And if not,
You can welcome in intention.
You might consider,
I embrace the cycles of endings and beginnings or I allow myself to rest and restore.
Silently state your sankalpa or intention three times.
Now we move to a rotation of consciousness,
Bringing awareness to different parts of the body.
Let your mind freely travel from one part to the next without analyzing.
Bring awareness to the crown of the head,
Back of the head,
Forehead,
Eyebrow,
Space between the eyebrows,
Little muscles of the right eye,
Muscles of the left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
The tongue,
Roof of the mouth,
Jaw,
Neck and throat,
Collarbone,
Right shoulder,
Right upper arm,
Right elbow,
Right lower arm,
Wrist,
Back of the hand,
Palm of the right hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
The whole right arm and hand,
Left shoulder,
Left upper arm,
Left elbow,
Left lower arm,
Wrist,
Back of the hand,
Palm of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
The whole left arm and hand,
Both arms and hands,
The chest,
Ribs,
Upper belly,
Lower belly,
Front of the torso,
Back of the torso,
Whole torso,
Whole upper body,
The pelvis,
Right hip,
Right thigh,
Right knee,
Right calf,
Ankle,
Sole of the foot,
Top of the foot,
Bottom of the foot,
Right big toe,
First toe,
Second toe,
Third toe,
Little toe,
Whole right leg and foot,
Left hip,
Left thigh,
Left knee,
Calf,
Ankle,
Sole of the left foot,
Top of the left foot,
Bottom of the foot,
Big toe,
First toe,
Second toe,
Third toe,
Little toe,
Whole left leg and foot,
Both legs and feet,
The whole lower body,
Whole front of the body,
Whole back of the body,
Whole right side,
Whole left side,
Whole body,
The whole body,
The whole body,
Now bring awareness back to your breath.
Notice the ebb and flow,
The breath's complete journey from entry to exit,
Whole body breathing.
Silently count the breath backwards from 27.
Inhale,
27.
Exhale,
27.
Inhale,
26.
Exhale,
26.
Continuing at your own rhythm.
If you lose count,
Just begin again.
Release the counting of your breath.
Just feel the body breathing.
When we come to our visualization,
A number of things will be named.
Allow yourself to visualize them with as much detail as you can and welcome any emotions that accompany your vision.
A forest stream,
A willow tree swaying in the wind,
A beach at night,
A vast dark ocean,
An owl in a tree,
A library,
A wooden table,
Cozy blanket,
Soft bed,
A house,
A green apple,
An armchair,
A notebook,
A fountain pen,
A black cat,
A steaming cup of tea,
A leaf falling from a tree,
A garden bed,
A seed,
An hourglass,
A mirror,
A fluffy pillow,
A crackling fire.
A toad,
An onyx,
A crow,
A clock,
A bridge,
A gate,
A white candle,
A dark sky,
A dark sky,
A dark sky.
Now under the darkness of the new moon,
Allow yourself to rest.
You can continue to rest as long as you like.
If you're ready to move on to whatever comes next,
Welcome back your sankalpa or intention.
State it silently three times and begin to deepen your breath,
Returning awareness to your body,
To your breath,
And to your space.
Slowly begin to awaken,
Restored,
Renewed.
I offer my deepest gratitude.
Thank you for allowing me to guide you in this practice of yoga nidja.
Many new moon blessings.
