Yoga Nidra For Sleep Or Sleepless Nights - Moon And Stars

Hi and welcome to your yoga nidra full moon this evening yoga nidra stands for yogic sleep and it is getting increasing scientific recognition for its effects in bringing the body and mind to a state of relaxation enhancing sleep as well as for its ability to support you in changing the beliefs you'd like to change or in bed new ones this evening's yoga nidra will last around 20 to 25 minutes and so it is important to choose your resting position choose a position in which you can stay fully comfortable for this period of time at the same time do your best to stay awake throughout the process of listening to the yoga nidra falling asleep happens during yoga nidra and it is a sign you've reached a deep state of relaxation nonetheless intend to remain awake and once you have fallen asleep simply return to the state of awareness as soon as you notice so let's begin in your restful position your most comfortable position make the time to settle into it into the restful comfortable position that feels just right for you if you'd like or need extra support to go inward place the eye mask on your eyes if you have one or potentially an eye pillow any thoughts that may still be floating around in your head intend to put them aside for the next 20 to 25 minutes or you can always come back to them later if you choose to with this intention begin to gently leave your head and gradually begin to move into your body feel the points of contact the back of your body makes with the ground ground in this space and in this present moment feel the breath going in and coming out easy effortlessly naturally feel your body settling into this space settling into the stillness throughout this evening's yoga nidra unless you feel any aches or discomfort make a commitment to yourself to stay still and awake during your practice of yoga nidra allow your next few outgoing breaths to gradually release the weight of the body into the earth into the surface beneath you with every outgoing breath releasing layer by layer a bit more weight into the ground feeling supported by the ground beneath you rely on your easy natural breath to support you in experiencing this desired state of stillness of restoration of relaxation subtly and gradually slow down your breath so you can move even deeper into this space into this space of relaxation deeper and deeper with every outgoing breath staying aware that you are here and now relaxing in the here and now let the earth carry your weight allow for the breath to become more spacious and freer let the body breathe let the body be breathed breathe in aware of your in-breath breathe out aware of your out-breath in-breath out-breath in out in out on the next breath breathe in as if the breath could enter and settle directly into the area of your heart notice the space you create in the area of your heart with every new breath feeling as if the heart itself is breathing as if the heart itself is expanding and relaxing in this state of ease and relaxation allow your heart's deepest desire a positive affirmation or a nourishing intention to arise within something that you desire more than anything in your life just like the full moon brings clarity your intention can illuminate an aspect of your life that you'd like to nurture or transform it could be related to healing releasing old patterns or cultivating peace trust your heart trust what comes up welcome it and affirm this intention mentally three to five times in the present tense as though it is already your reality now set your positive intention aside and notice how it returns at the end of the practice or as you go about your daily life remain alert and attentive to the practice aware you are practicing yoga Samhita this evening as we consciously travel to each part of the body that I name I invite you to bring full awareness to that part of the body illuminating that part of the body you may feel sensations that are present or nothing in particular but whatever you experience it is just as it is in this moment and if it feels easy for you you may imagine placing a star on that particular part of the body leaving it to twinkle and shine on that part of your body your body like a dark night sky with your mind shining a light on each body part now let the sound of my voice be your guide and support you in experiencing sensations throughout your body focusing on each body part as it is named the tip of the tongue upper mouth palate lower mouth palate upper lip lower lip feel both lips right cheek left cheek inside both cheeks right ear left ear inside of both ears right eye left eye feel both eyes right eyebrow left eyebrow eyebrow center right nostril left nostril tip of the nose the bridge of the nose feel the whole nose chin jawline forehead back of the head crown of the head the whole head full of shining stars feel the front of the neck back of the neck throat upper back mid back lower back tailbone travel back up the spine and over to the right arm feel your right shoulder right shoulder blade right upper arm right elbow right forearm right wrist right palm little finger ring finger middle finger index finger thumb five little stars twinkling on the tips of your fingers feel your entire right arm in light travel back up the right arm and over to the left feel your left shoulder left shoulder blade left upper arm left elbow left forearm left wrist left palm little finger ring finger middle finger index finger thumb five little stars twinkling on the tips of your fingers feel your entire left arm in light travel back up the left arm and feel the upper chest the heart and the back of the heart left ribs right ribs belly the entire upper body a collection of stars feel your right hip bone right buttock right groin right thigh and back of the right thigh right knee and back of the knee right shin right calf right ankle right heel right sole of the foot toes of the right foot little toe second toe third toe fourth toe big toe five little stars twinkling one on each toe travel back up the right leg over to the left leg left hip bone left buttock left groin left thigh and back of the left thigh left knee and back of the knee left shin left calf left ankle left heel left sole of the foot toes of the left foot little toe second toe third toe fourth toe big toe five little stars twinkling one on each toe become aware now of your whole body feel the whole of the physical body resting on the floor aware now of your whole body see your whole body like a constellation of stars shining your entire body bathed in the light of the moon glowing softly and radiantly slowly in the here and now bring your attention to the right side of the body exhaling and inhaling welcoming the sensation throughout the right side of the body bring your attention to the left side of the body exhaling and inhaling welcome sensation throughout the left side of the body alternate between the two sides experiencing sensation first on one side of the body then the other side giving time for the attention for a sensation to completely shift across the midline and slowly in the here and now experience a sensation of warmth your whole body warm experience a sensation of warmth now experience a sensation of coolness your whole body cool experience sensation of coolness alternate between the two sensations cool on the exhalation and warm on the inhalation inhaling warmth exhaling coolness be aware of coolness and warmth at the same time together slowly in the here and now experience a sensation of heaviness your whole body heavy experience a sensation of heaviness in your whole body now experience a sensation of lightness your whole body light experience a sensation of lightness in your whole body alternate between the two sensations heaviness on an exhalation and lightness on the inhalation inhaling lightness exhaling heaviness be aware of heavy and light at the same time together as you lay here and now imagine you are lying by a calm body of water on a clear night above you is the full moon perfectly reflected in the still water below the surface of the water is like your mind calm clear and reflective the full moon represents your wholeness your completeness notice how everything feels at peace right now feel yourself becoming lighter more at ease and more connected with the present moment in this present moment remain attentive aware you're practicing yoga nidra as you lay here and now basking in the full moonlight imagine it illuminating the center of your heart bringing your mind's attention to focus fully on a single point in the center of your heart with this sense of lightness in your entire body as your next breath comes in feel the full moon's cool light entering your body filling you with peace happiness joy or well-being coming in to that single point in the center of your heart filling you with peace happiness joy or well-being and as you breathe out expand this feeling of peace happiness joy or well-being throughout your body inhale the light into this single point in your heart and exhale expand the light throughout your body inhale and invite the light in exhale and expand the light throughout in breath light in out breath light expands inhale belly rising exhale belly receding the ebb and flow of your breath like the ebb and flow of water stimulated by the moon with every inhale and exhale experience a sensation of peace happiness joy or well-being in your heart be attentive to any sensations arising in your body at a thought or memory of peace happiness joy or well-being in this state of lightness of peace and ease listen to your heart and recall its message that deepest heartfelt desire a positive affirmation or a nourishing intention that you set at the beginning of the practice and affirm this attention mentally three to five times in the present tense as though it's already your reality and now it's slowly time to return home from your journey with the full moon and back into full awareness take a moment to feel gratitude for making the time to do this practice and the moon's guiding light if you have done this in the evening potentially in your bed you may now easily drift off into the slumber or wiggle your toes and fingers maybe gently opening the eyes feel free to stretch if stretching feels nice and wake up with this memory that you've created in your body and in your mind and take it with you into your day thank you