Deep Rest Yoga Nidra- Full Moon Waterfall Journey

Let's begin with a slow breath in and out.

Allow yourself to get comfortable.

Make any final adjustments to get as comfortable as you can.

Feel free to move or adjust anything at any time during this journey to support your comfort.

Moving slowly and mindfully when you move,

Nothing to do and nowhere to be.

Becoming more aware now.

This is a practice of awareness,

Noticing your body resting,

Resting,

Aware of your breath.

Become more and more aware of each level of your being as you are guided through sensations,

Breath,

Thoughts,

Feelings.

Allow yourself to be the observer of all that you truly are,

The observer who is filled with compassion and acceptance.

Settle into your body.

Settle your body down into the ground.

Feel the ground underneath you,

Holding and supporting you in your practice today.

Feel secure here in your body,

Your body on the ground,

Letting go into the ground.

Notice the color that is relaxing,

The most relaxing color for you right now.

Imagine breathing your relaxing color through your body.

Breathe your relaxing color into your belly.

Let your belly completely fill with your relaxing color and feeling.

Breathe your relaxing color into your arms,

Legs,

Breathe your relaxing color into your torso and into your head.

Breathe your relaxing color into your entire body.

Let your body completely fill with your relaxing color and feeling.

One,

Allow your body to be heavy.

Feel your body,

Letting yourself sink down into the ground,

Letting go.

Two,

Feel your breath.

Feel it flowing through your body.

Feel your breath and its flow.

Three,

Allow your thoughts to settle.

Notice thoughts that are present for you right now,

Aware of feelings and emotions,

Touching in with acceptance and kindness.

Four,

Let personality and the roles you play drop away,

Sensing your essence pure,

Clear and free.

Notice yourself as a kind observer who greets all that arises.

Five,

Notice a sense of joy.

Feel bliss.

Allow bliss to fill your body,

Bliss filling your whole being.

Imagine yourself now in a place that feels soothing,

Peaceful and calming.

Peaceful and calm.

This could be somewhere that you know or an imaginary place.

It may be outside in nature that you like,

Such as near the ocean in a meadow or on a snowy mountain,

Or it could be indoors,

Somewhere that is soothing to you,

Perhaps in a cozy chair near a crackling fireplace.

Feel yourself here in your peaceful space and begin to see all the surroundings,

The colors,

Light,

Objects,

Plants,

Or any special objects.

You get to choose what is here,

All things peaceful and calming for you.

Now see yourself here in your soothing,

Peaceful place.

Feel this place calming and soothing you.

Your soothing,

Peaceful place is always here for you.

At any time during practice,

You can come back here,

Especially if anything feels intense,

Odd,

Or uncomfortable in any way,

Come back to your soothing place.

You can come back to this place anytime you would like to.

All you have to do is remember and you'll be back here.

Your soothing place is always here and part of who you are.

Come back here when you want.

It's part of the practice.

Go inside into the heart space,

Perhaps imagining the full moon glowing and pulsating within your heart space.

Heart space enlivening with breath.

And ask,

What is my heart's deepest desire?

What does my heart long for?

From your heart's wish,

Create a positive statement in present tense as though it is already happening.

Something like,

The full moon's light illuminates my purpose and guides my next steps with clarity.

You can use this statement if you like it,

But if you heard your heart's wish,

Then state it three times silently to yourself as the truth.

Now let your awareness move through your body as you are guided.

Feel each body part,

Then move on to the next one prompted.

Do not worry if you cannot feel every body part.

Sense your face.

Notice your jaw.

Become aware of sensation in your mouth.

Feel the roof of your mouth underneath the tongue.

Notice teeth,

Gums,

Tongue,

Root of the tongue.

Sense taste in your mouth.

Now feel all of the parts of your mouth all together.

The entire mouth.

Now feel your nose,

Nostrils,

Right nostril,

Left nostril,

Both nostrils.

Feel your breath passing through the nostrils.

Aware of your sense of smell.

Feel your nose.

Notice your ears.

Feel the wrinkles and folds of the ears.

Backs of the ears.

Ear canals.

Inner ears.

Aware of your ears hearing.

Now feel your eyes.

Eyelashes.

Surface of the eyes.

Centers of the eyes.

Backs of the eyes.

Behind the eyes.

Feel your eyes.

Become aware of your forehead.

Between the eyebrows.

Notice the crown.

Back of the head.

Back of the neck.

The whole head.

Head and neck.

Aware of the throat center.

Notice your right shoulder.

Arm.

Feel right hand thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

All of the fingers.

Feel now the whole hand vibrant with energy.

Aware of right wrist.

Forearm.

Elbow.

Right upper arm.

Shoulder.

Feel the whole right arm and hand together.

Notice throat center.

Aware of your left shoulder.

Arm.

Notice left hand thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

All of the fingers.

Your whole hand radiant with life.

Become aware of left wrist.

Forearm.

Elbow.

Left upper arm.

Shoulder.

Notice the whole left arm and hand together.

Feel the throat center.

Become aware of the chest.

Heart space.

Heart center.

Belly.

Navel center.

Notice shoulder blades.

Between the shoulder blades.

Ribs on the back.

Sense the low back.

Buttocks.

Become aware of your whole back.

Feel the right hip.

Right thigh.

Knee.

Right lower leg.

Ankle.

Top of the foot.

Sole of the right foot.

Notice big right toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel all of the toes.

Become aware of sensation in the navel.

Left hip.

Right thigh.

Left lower leg.

Ankle.

Top of the foot.

Sole.

Feel the big left toe.

Second toe.

Third toe.

Fourth and fifth toe.

Feel all of the toes.

Feel both feet.

Legs.

Torso,

Front and back.

Hands and arms.

Neck and head.

Feel the whole body now.

The whole body.

Become aware of the right side of the body.

Now feel the left side of the body.

Feel the back body.

Side of the body facing the ground.

The back body.

And now feel front body.

Side of the body facing the sky.

Front body.

Feel the whole body now.

The whole body.

Notice the entire global feeling of the body.

Awake and aware in this resting body.

Observe your natural breath.

Notice each inhalation.

Each inhalation.

Now feel the exhalations.

Each exhalation.

Become aware of the pauses between the breaths.

The pauses.

Now feel the temperatures of your breath.

Temperatures.

Become very interested in your breath.

Nothing else exists right now but your breath.

Aware of your breath.

Continue to notice your breath flowing in this way on your own now.

An altered breath.

Feel the inhalation.

Without changing your breath,

Notice the inhale traveling to your center.

Like the luminous glowing light of the full moon.

Natural inhalation.

Natural exhalation.

Each inhalation moves the ball of bright white moonlight to your core.

Feel your natural exhalation.

And as you exhale,

Feel the breath radiating outward through the limb.

Like a waterfall flowing outward in all directions.

Inhale,

The light of the full moon flows inward towards center.

And as you exhale,

Glowing breath naturally flows outward like a waterfall.

Into arms,

Hands,

Legs,

And feet.

Inhale flows to core.

Exhale flowing outward.

Keep noticing your breath in this way on your own now.

Inhale flows to core.

Exhale flows to the periphery.

Notice your breath.

Your natural breath.

Feel your breath flowing through you easily and rhythmically.

Feel now your root center between the sitting bones.

As you next inhale,

Notice your root center filling with breath.

Without even trying or making effort,

Fill this with breath.

And now as you next exhale,

Notice if there is a color,

Feeling,

Sensation,

Or something else here in your root center.

Become aware of your navel center as you next inhale.

Navel center.

And each time you exhale,

Notice if there is a color,

Feeling,

Sensation,

Or something else here in the navel center.

Feel all its details like its color and texture.

Inhale,

Becoming aware.

And as you exhale,

Notice.

Breathe like this on your own.

Notice if you sense a color here in your navel center.

Bring your awareness to your solar plexus center.

As you next inhale,

Perhaps sensing its warmth.

Each time you exhale,

Feel your breath radiate outward.

Continue noticing breath like this.

Notice if you sense a color or something else that comes to you here in your solar center,

The solar plexus area.

As you next inhale,

Allow your awareness to travel to your heart center.

And as you exhale,

Sense your heart center expanding like the fullness of the moon.

Keep noticing your heart expanding with your breath on your own.

Notice if you sense a color here in your heart center.

Sensation or something else.

Heart center.

Become aware now of the throat center as you inhale.

And each time you exhale,

It perhaps becomes more spacious and open.

As you inhale,

Become aware of throat.

Exhale,

Sense spaciousness.

Continue to notice on your own.

Notice if you sense a color or anything here in your throat center.

Now as you inhale,

Feel your third eye center between the eyebrows.

And as you exhale,

Third eye softens.

Inhale,

Aware of third eye.

Exhale,

It softens.

Notice if you sense a color or anything else here in your third eye center.

Now become aware of the crown of the head.

As you inhale,

Sense the crown.

And as you naturally exhale,

Perhaps notice the crown radiates energy.

Notice if you sense a color or anything else here in your crown.

And now every time your breath flows,

Feel all these energy centers come into balance and harmony.

Alive within you.

Now recall your soothing place.

Your relaxing,

Calming place.

Imagine all of the details of this place.

See yourself here looking relaxed and peaceful.

Stay here as long as you wish.

And come back any time you like.

You are in control.

Without moving,

Feel a place in your body that feels clear.

Crystal clear.

Pure.

Become aware of the sensations of this clear place.

Completely feel the sensation of clarity in this place.

And now allow the feeling of clarity to spread through your body and to completely fill your body.

Feel clarity in your belly.

Feel clarity in your legs.

Your torso.

Feel clarity in your head.

Feel your body and become aware of feeling fullness in your body.

Feel fullness in your entire body.

Perhaps like the moon at the peak of its fullness.

Feel fullness.

Arms and legs full.

Torso full.

Feel fullness.

How does it feel to feel fullness?

Now feel empty.

Perhaps hollowed out.

Sense emptiness.

Empty like a cup.

Feel it through your whole body.

How does it feel to feel empty?

Now feel fullness again.

Completely full.

Now feel full.

Now feel empty again.

Feel it entirely.

Now slowly go back and forth between the feeling full and empty on your own.

Now simultaneously feel both full and empty at the same time.

Notice if you can feel them both together.

Feel gratitude.

Thankfulness.

Appreciation.

Remember feeling grateful.

Where does gratitude live in your body?

Notice where you feel it.

Let gratitude fully expand through your body.

Through your whole being.

Feel gratitude.

Now in your mind state silently to yourself,

I am awake and aware.

I am awake and aware in Yoga Nidra.

Use all of your senses to imagine these things as they are named.

Hear.

Feel.

Smell.

See.

Using any of your senses to experience each one fully.

There is no need to try.

Let them come to you.

Notice a stone wall.

A stone wall.

A stone wall.

Become aware of a deer drinking at the river.

A deer drinking at the river.

A deer drinking at the river.

Imagine flute music in a forest.

Flute music in a forest.

Flute music in a forest.

Notice the flame of a candle.

The flame of a candle.

The flame of a candle.

Become aware of stars twinkling in the night sky.

Stars twinkling in the night sky.

Stars twinkling in the night sky.

Imagine the scent of eucalyptus.

The scent of eucalyptus.

The scent of eucalyptus.

And now you are going on a journey.

A journey outdoors.

A journey outdoors.

Visualize yourself slowly walking from above or behind.

On a path underneath of the radiant full moon.

The moon is luminous and glows bright.

White and clear.

The moon lights up the sky and your path as you walk.

The path traces alongside a river.

You notice the shimmering reflection of the moon in the water as you walk.

The path is leading you through a vibrant jungle.

An emerald green lush jungle.

You are surrounded by trees,

Vines,

And flowers as you walk along the river.

Perhaps you notice the faint sound of birds or frogs in the distance.

Perhaps you notice the faint sound of birds or frogs in the distance.

There is a calm,

Comforting stillness that surrounds you.

There is a calm,

Comforting stillness that surrounds you.

Almost like this moment was waiting just for you.

Almost like this moment was waiting just for you.

As you walk,

You hear the distant sound of flowing water.

As you walk,

You hear the distant sound of flowing water.

It gets louder as you walk along the path.

The relaxing sound of water grows as you continue to travel deeper into the jungle.

Approaching the source of the sound.

The path leads you to a clearing and you witness a majestic waterfall that appears to be glowing from the light of the full moon.

It is the most spectacular waterfall you have ever seen.

It is the most spectacular waterfall you have ever seen.

Luminous and radiant from the full moon.

You approach the beautiful waterfall and every drop sparkles with moonlight.

You admire how the shimmering water cascades over the rocks down into the river below.

Like a fountain of glittering diamonds dancing in the light of the full moon.

The sight is magnificent and your attention is captivated by the display of beauty,

Nature,

And light.

And your attention is captivated by the display of beauty,

Nature,

And light.

You step into the shallow,

Clear river and stand under the waterfall.

You feel the coolness of the water flowing against your skin and the smooth rocks against your feet.

You allow the glowing water to trickle over your forehead,

Shoulders,

Back,

And arms.

The sparkling crystals of light sprinkle over you from above and glide down your body disappearing into the river.

The cleansing water clears you of any obstacles or limitations that are blocking your path forward.

You feel purified by the full moon waterfall and sense that your potential has been revealed.

Any stickiness or old thoughts have been washed away,

Released into the river and replaced by the light of the full moon.

You feel radiant and pure sparkling like if you were covered with shimmering diamond droplets.

Your inner light beams outward and your potential shines without limits or inhibitions.

You take a moment of gratitude for the blessings in your life and the fullness that surrounds you.

As you stand in the water,

Feeling the gentle water flowing over you,

You notice a stone in the river It has a distinct glow and stands out from all of the other stones around where you stand under the waterfall.

You reach down and pick up the stone.

You feel the smoothness of the stone in your palm polished over time by the water.

You feel the stone and it almost pulses with the healing energy of the moon.

Notice the weight and temperature of the stone the texture as you run your fingers along the stone the colors and patterns of the stone You feel the light and energy of the moon absorbed within the stone As you hold the stone you reflect on your desires for the future and the limitless potential that exists within you right now.

You contain everything you need in this moment and are capable of achieving your wildest desires.

The stone fills you with clarity,

Wisdom and an inner knowing of what actions are needed to align you with your highest purpose.

You are reminded of your strength and resilience like the stone that has patiently stood the test of time here in this river.

You thank the jungle for this gift and store the stone safely in your pocket Feeling confidence radiating from the stone and washing over you filling you with strength and trust in yourself.

You notice next to the river there is a bench.

You step out of the water and take a comfortable seat perhaps drying off with a towel or wrapping yourself in a soft robe Feeling content and comfortable the perfect temperature peaceful and relaxed as you sit next to the river.

You continue to observe everything that surrounds you the sounds,

Smells,

Colors,

Textures The jungle is in constant motion and full of life You feel the breath of the jungle as if it had lungs expanding in and out in alignment with your breath the movement of the water the vines swaying in the gentle breeze the quiet hum of insects animals breathing in deep peaceful slumber On the bench there is a blanket and pillows should you choose to wrap it around you or lay down and rest You have this space to yourself and are welcome to fully enjoy the moment under the light of the full moon You look up into the expansive night sky and the spectacular display of stars and moon above the waterfall You feel a sense of awe and gratitude flowing through you Gratitude for this moment and the stillness that surrounds you near this waterfall in the lush jungle The beauty of nature and its healing transformative energy You rest here in your cozy space noticing all of the places your body touches the bench beneath you You feel supported loved and held almost as if Mother Earth herself were holding you gently in her emerald green palms Surrounded by the moon stars,

Trees,

Flowers and flowing water The soft cool breeze on your skin and the smell of earth,

Air,

And water all around you You sink in even deeper Deeper and deeper More relaxed Feeling peaceful and at ease Feeling as though you have merged with nature in this cocoon of tranquility Merged with the beauty that exists amongst the glowing waterfall under the full moon Feeling cleansed and renewed Rejuvenated and restored Full of excitement for the future and the potential bursting within you right now Going inward now Go inward Imagine a glowing ball of crisp white light full of clearness and potential Become aware of the sparkling white color of clarity glowing inside of you now Perhaps it is bright and pure like a diamond or shimmers and glitters like fireworks Notice the white light that fills you with a sense of inner wisdom and connection with your truth The light could be large or small It can be vibrant and bright or as soft and subtle as you wish Now imagine the ball of light and its radiant healing energy perhaps like the full moon or another object of your choosing in the key points in your body Beginning with the crown,

Imagine the ball of full moon light at the crown of your head Balls of light on your temples and feel the full moon's light on your jaw A ball of white light on the back of your head and notice the healing vibration of the light soothing,

Calming and cooling absorbing into these places and to you Imagine the full moon light under your collarbones A ball of white light on your shoulder joints biceps,

Elbows forearms,

Wrists and full moon light in the centers of your palms The balls of light radiate rejuvenating,

Transformative energy that spreads through your hands and arms from these points Full moon light on your shoulder blades A ball of white light between the shoulder blades White light on your low back and on your belly Balls of full moon light in your hip joints thighs,

Knees,

Shins ankles and soles of your feet Feel the light's energy balancing and healing you Feel the ball of full moon light in your heart center and in your sacral chakra below your navel filling you with peace clarity,

Wisdom,

Anticipation and manifestation of your intentions And now the sound Aum arises from within the balls of full moon light in synchronicity bathing you with healing energy and connecting you with the universe sounding like Aum each time you exhale the vibrations of Aum flow through you healing and balancing you at all levels of being and you rest here for some time receiving all the healing energy you need right now Remember now your heart's wish statement the positive intention you said at the beginning state it three times now,

Silently,

As the truth and your healing energy continues to wash through you your heart's intention continues to unfold within you even as you journey back now you rise up from the bench and slowly start to walk back retracing your steps along the path through the jungle sounds of the waterfall fade into the distance as you continue to walk along the river you see yourself returning now slowly returning to the present moment here in this room you began in as you return you carry with you the feeling of clarity and trust in your inner guidance the healing energy of the full moon the purifying waterfall and the stone gifted to you by the jungle for being with you a reminder of your capability and resilience as you cultivate the seeds bursting with fullness and potential a reminder that everything you need already exists within you five,

Feel expansive,

Open,

And free radiating pure bliss and light aware of your innate healing energy four,

Now become aware of yourself as your witness as one who has observed with love and acceptance your body,

Breath,

Journey three,

Now begin to notice thoughts and feelings flowing through your awareness again two,

Notice your breath feel its rhythm and pace invite your breath to deepen now feel yourself gradually reawakening one,

Now sense your body notice your back on the ground feel all the places where you touch the ground feel your front body facing skyward you are now completing yoga nidra practice becoming slowly more aware and awake as you're ready,

Feel the weight of your body resting and the solid ground beneath you you are welcome to rest longer and extend into sleep if that feels good for you today if you're ready to reawaken perhaps gently wiggling your fingers feeling every sensation as you do begin to bring movement and awareness into your toes softly moving your head side to side a slow awakening draw a deeper breath into your belly into your chest rock slowly over to your side if that is comfortable press your hands into the floor slowly rise to a comfortable seated position lengthen your spine take a full breath in and out notice how you feel aware of the effects of practice today bring your hands to heart center allow the eyes to slowly open to a soft gaze on the floor bow to yourself in appreciation for practicing today the light in me sees and honors the light in you namaste