Starry Cosmos Yoga Nidra Beginning by finding a comfortable position either laying on your back or in a comfortable seated position with an erect spine.
Relaxing your shoulders,
Softening the belly and then closing down your eyes if that feels safe for you.
Beginning to attune to your breath,
So it doesn't need to be any different than it is,
You're just becoming aware of the breath,
Noticing the temperature of the breath.
Sensing the flow of the breath in and out of the body and as you attune to your breath just notice if there's a natural sigh or any audible noise that wants to fall from your mouth as you exhale.
As you start to land more in your body,
Letting the breath just naturally start to slow down,
Feeling it getting a little wider,
A little fuller.
Attune to the sounds that you can hear outside of the room that you're in and then listening for sounds the furthest away from you.
Allow your awareness to float from sound to sound and now notice the sounds that you can hear inside the room that you're in and then begin to notice the sounds that you can hear inside your own body.
Noticing the sound of your breath,
Noticing the sound of you swallowing,
Noticing the sound of your own heart beating.
Notice the touch of the air temperature against your bare skin,
The touch of your clothes or blanket against your body.
I want you to imagine now that your body is a vast night sky and as we move our awareness around the body we visualize stars lighting up at each point,
Creating a map of our inner constellation.
And so our body essentially becomes the cosmos with lots of shimmering and shining stars that help us also to shine a light on the shadows of our inner world,
Allowing us to become aware and offering this deep remembrance of who we are.
So let a star shine at each point as I guide you to relax.
A star on your big toes,
Little toes,
Middle toes,
Stars shining,
Stars in the spaces in between the toes.
A star on the soles of the feet,
The tops of the feet,
Feet twinkling as they light up.
Let a star shine on the ankles,
A star for each ankle bone,
Feeling the calves melt into relaxation as they light up.
Letting a star illuminate the left knee,
The right knee,
Sensing a star behind each knee and twinkling a row of stars up the back of the thighs,
Up the front of the thighs.
Feeling the weight of the thighs and the bones sinking,
Letting go,
Deep healing relaxation.
Guiding your awareness to the pelvis,
Placing a bright star at the base of the pelvis,
A star for each sitting bone as you feel the bones sink deeper into the earth underneath you.
Stars shining at each point,
Lighting up like a constellation in a clear night sky.
Place a star in the center of the lower belly below the navel and a star to the right.
Lower belly is soft,
Free from tension,
Expansive like starlight.
Feel the belly expand into its fullness as you breathe.
A row of tiny stars light up the ribs at the front of the body and a row to illuminate the ribs at the back of the body,
Feeling your whole rib cage shimmering with stars.
Become aware of the space in between the stars and contract when you breathe in and out.
A star shines on the heart space in the center of the chest,
A big bright radiant star for the heart.
Feel the light of the heart star glowing in pure.
You imagine that every breath is flowing in and out,
Appearing on the left collarbone.
As they light up,
You feel the bones broaden and soften in the body,
Placing a star on each shoulder blade.
Feel the shoulders melt down the back into the earth.
A star glistens on the upper arms as you feel gravity drawing them down.
Life force,
Cosmic energy,
The sides of the neck,
Star for the front of the neck,
All the way along the jawbone to the left jaw.
Jaw softens and relaxes as it illuminates with light,
As you feel the sensation of the lips touching one another.
As you become the witness of your ears receiving sounds,
Placing a star on each eye.
As you let the eyes become heavy in their sockets,
Tiny stars for each eyelash are in the space in between your brows.
Laying here,
Sensing your whole body.
