Alchemy Of Sun And Moon: Balance Your Energy

Hi and welcome to Studio R.

My name is Lauren Runyon and I am honored to have you with me here today to do a practice of Yoga Nidra.

Yoga Nidra is a transformative meditation that allows you to not only nourish your nervous system but to create inner transformation if you desire.

Today we will be going on a Yoga Nidra journey to bring balance to your entire being and exploration of the Ida and Pingala Nadis,

Inquiring into duality and the law of polarity that exists within us all,

Landing you in a space of inner peace and refuge where duality no longer exists,

Just balance.

While Yoga Nidra is an effortless practice,

Please take time to find yourself in a really comfortable position,

Settling down into your Yoga Nidra nest and support the body with props and pillows.

There should be extra time spent getting the body comfortable as it will be difficult to enter into the state of Yoga Nidra if your body remains uncomfortable.

And as you're settling into this position of comfort,

Affirm with me mentally,

Feeling and absorbing,

It is time for me to surrender.

And once you've found yourself still,

Begin to notice your body breathing and your weight on the surface below you as you begin to soften.

Feel as though you can sense the earth supporting you.

Notice the lightness of your body with each inhale and the heaviness of your body with each exhale.

Allow yourself to yield to the pull of the earth with each exhale,

Feeling as though there is a magnetic current that is attracting you to the support of the earth.

As you relax down with each breath,

Feel with each inhale the support of the earth cocooning around you more and more.

And with each exhale,

Allow it to be an invitation to release down with gravity,

Welcoming the full weight of your body and anything that you may be carrying with you to this practice today,

Surrendering it all.

And could you begin to imagine that the brain is like a sponge squeezed inside a fist.

And as the fist opens,

The sponge begins to expand and let go,

Releasing any mental tension,

Giving your mind and body permission to shift into receiving and surrendering.

Welcome your sankalpa to the practice.

You may be working with a sankalpa that you can mentally repeat three times.

And if you need one,

Mentally repeat,

I have everything I need to enjoy my here and now and find peace in this moment.

We will begin with a rotation of consciousness.

For this practice,

We will be sensing our way through the marma points of the body.

Marma points are where a concentration of life energy exists.

Feel,

Sense,

Or imagine placing a glowing,

Soothing moon on each body part that I need.

Bring to your mind and all of your awareness to the pit of the throat,

Placing a moon at the pit of the throat,

Right shoulder,

Elbow,

Wrist,

Little finger,

Ring finger,

Middle finger,

Index finger,

Thumb,

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Left shoulder,

Elbow,

Wrist,

Little finger,

Ring finger,

Middle finger,

Index finger,

Thumb,

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Center of the chest,

Right chest,

Left chest,

Center of the chest,

Navel center,

Pelvic center,

Right hip,

Middle of the right thigh,

Knee,

Middle of the cap,

Ankle,

Little toe,

Fourth toe,

Third,

Second,

Right big toe,

Ankle,

Middle of the cap,

Knee,

Middle of the thigh,

Right hip,

Pelvic center,

Left hip,

Middle of the left thigh,

Knee,

Middle of the cap,

Ankle,

Little toe,

Fourth toe,

Third,

Second,

Left big toe,

Ankle,

Middle of the cap,

Knee,

Middle of the thigh,

Left hip,

Pelvic center,

Navel center,

Center of the chest,

Right side of the chest,

Left side of the chest,

Center of the chest,

Base of the throat,

Third eye center.

Now begin to see the light of the moons we have placed all over your body and sense into feeling the entire right side of the body lighting up with moonlight.

The whole right side shimmering with the light of the moon and then begin to see the left side,

Seeing and sensing the light of the moons on the left side of the body from the top of the head to the tips of the toes,

The whole left side of the body,

Letting that go and begin to sense the light of the moon above your body,

Sensing the light of the moon above your body and now begin to sense the light of the moons below your body,

Radiant moonlight shooting out from the back of the body below you and letting go of the moonlight,

Begin to join and follow the breath without interfering,

Observe and experience the body being breathed,

Note the spontaneity of each breath as it enters the body,

Begin to imagine that each time you inhale and exhale you're breathing in and out from the right side of the body and all of the inhales and the exhale are being received from the right side of the body as if the right side of the body receives the breath globally with each inhale and lets it completely go with each exhale on the right side,

Now begin to experience breathing in and out through the left side of the body,

Welcoming the experience of the body being breathed on the entire left side of the body only,

Noticing where you feel the breath on the left side of the body and the aliveness that each breath brings,

Letting that go and then begin to imagine breathing in through the right foot all the way up the crown of the head and then back down the left side of the body out the left foot,

Inhale right side up the right foot traveling up imagining it coming through the nostril all the way up to the crown of the head,

Exhale letting it go all the way back down the left side of the body and continue this breathing in through the right side and exhaling out the left as you begin to count the breath down from 10 to 1,

Inhale 10 exhale 10,

Inhale 9,

Exhale 9,

Continuing at your own pace if you lose track just start over again and begin to experience the coolness of the moon on your skin manifesting the experience of what it's like to have the cool moonlight curling around your body,

Noticing where you feel the coolness the most,

Noting how calm that feels,

Now begin to experience the warmth of the sun on your skin manifesting or remembering the experience of the sun warming your skin,

Exploring where you feel the warmth the most and noting how energizing the skin and the body feels in the area that you feel that warmth and letting that go and bring to your awareness the feeling of calmness creating calm or remembering a time when you were completely calm,

Noticing the sensations in your body and where this calmness is present,

Exploring if there are colors or movements or shapes where you feel the calmness the most,

Welcoming your experience without judgment,

Letting go of the calm and now bring to your mind the feeling of being energized,

Create an energizing experience or remember a time when you were full of energy,

Noticing the sensations in your body and where they are present,

Maybe taking note of what colors or movements or shapes that you have in your felt experience of being energized and now allow yourself to effortlessly move back to feeling calm,

Cultivating calmness throughout your body as if it's the easiest thing you can do and now let the calmness drift away as you welcome back the experience of being energized,

Welcoming back the energy and the fluidity of moving back and forth effortlessly as you welcome the experience of being energized,

Now create the experience of feeling both calm and energized at the same time,

Welcoming what happens when you equally hold being calm and energized,

Can you feel into and sense the possibilities of new emotions to develop as you feel both calm and energized at the same time and can you notice the new sensations and the places where you feel this in your body and the felt experience this offers and release all of that and lead your attention to the inside of your forehead,

This black space that feels like an empty movie screen and allow yourself to rest here rest here becoming expansively present to your experience of just being there's nowhere to go and nowhere to be other than in the space of your true self witnessing whatever may come across your movie screen with distance,

Invite your sankalpa back to the practice mentally whispering and feeling within the entire body three times,

I have everything I need to enjoy my here and now and find peace in this present moment,

Take a deep breath in through the nose and let it all the way out the mouth as we slowly begin to awaken the body first notice any feelings that you have and noticing the thoughts that are moving across your mind beginning to notice your breath as you inhale a little deeper moving to take slow movements that would feel really right for you and then eventually making your way to your side maybe cradling your head with your arm and then maybe making your way to a comfortable seated position before you open your eyes tune into the resonance of your practice feel the possibility of the deep cellular healing and mindful shifts that have occurred in your time here and your yoga nidra practice is now complete namaste