Hi,
I'm Steph,
Founder of Mountain and Moon Healing.
This Yoga Nidra is offered beneath the full moon in Capricorn,
A time to reflect,
Release,
And ground in your inner wisdom.
This is a guided rest practice,
And I invite you to listen in whatever way feels most supportive.
You are welcome to pause,
Skip,
Or move your body at any point.
You're in charge of your experience.
Let's begin.
Begin by gently noticing your surroundings,
The ground beneath you,
The temperature of the air,
Any sounds that are present.
You don't need to block anything out,
Just notice what's here.
Now slowly begin to arrive in your body.
If it feels safe,
You might bring awareness to your breath,
Or to the way your body makes contact with the earth.
Tonight the moon is full in the sign of Capricorn.
Capricorn invites steady reflection,
A quiet strength that says,
I trust what I've built,
And I'm allowed to let go of what no longer fits.
If you'd like,
Gently explore these questions in your own mind.
What am I ready to release?
What kind of foundation do I want to stand on?
What would it feel like to rest deeply,
Without guilt or expectation?
There are no wrong answers.
You don't have to solve anything.
You're simply invited to be here.
Begin finding a shape that feels safe and supportive,
Lying on your back,
Your side,
Or using cushions under the knees or head.
You're welcome to keep your eyes open or closed,
Or somewhere in between.
There's no rush.
Let your body settle in your own time.
If it feels right,
You're invited to gently welcome a sankalpa,
A quiet truth or intention from the heart.
Not something to achieve,
But something you already know deep within you.
When one arises,
Let it be simple.
Something like,
I trust myself.
I am allowed to rest.
I am supported.
If no words come,
That's perfectly okay.
You can return to this at any point.
If you have a sankalpa,
Gently repeat it to yourself now,
Three times.
Let it rest in your awareness,
Without needing to hold on tightly.
We'll now gently move through the body.
There's no need to feel anything.
Just bring a kind awareness to each area as you hear it.
Let this be an invitation,
Not a demand.
Bring your attention to the crown of your head,
The forehead,
The space between the eyebrows,
The eyes,
Your cheeks,
The jaw,
The mouth,
Your tongue,
The back of the head,
The neck,
The throat,
The elbow,
Your right shoulder,
Upper arm,
Elbow,
Your right forearm,
The wrist,
Palm of the hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Your whole right arm,
Forearm,
Your left shoulder,
Upper arm,
Elbow,
Forearm,
Left wrist,
Palm of the hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Your whole left arm.
Now bring awareness to the chest,
The space around your heart,
The rise and fall of breath,
Your navel,
Your abdomen,
Your hips,
Your pelvis,
Your right hip,
Thigh,
Knee,
Your right shin,
Ankle,
Top of the foot,
Sole of the foot,
Your toes,
Your whole right leg,
Your left hip,
Thigh,
Knee,
Shin,
Ankle,
Top of the foot,
Sole of the foot,
Your toes,
Your whole left leg.
Now gently hold the whole body in awareness,
From crown to toes,
Heavy where it touches the earth,
Light where it does not,
Simply here.
Bring gentle attention to your breath.
Noticing where it flows today.
Maybe the belly,
The chest,
The nose.
You don't need to deepen or change it.
If it feels helpful,
You can begin silently counting your breath,
Backwards from 10 to 1.
Inhale,
10.
Exhale,
10.
Inhale,
9.
Exhale,
9.
And so on.
If you lose track,
It's okay.
You can start again or let the count go.
Return to soft,
Natural breath.
Now if it feels safe,
Imagine yourself standing outdoors.
A clear,
Quiet night.
The full moon shining above you.
Its light is soft,
Gentle,
Ancient.
You feel it warming your skin,
Even in stillness.
Beneath your feet,
The ground is steady.
You feel the earth holding you.
You are safe.
In your hands,
You're holding something symbolic.
Something you're ready to let go of.
It might be a thought,
A fear,
A heaviness.
You hold it to your heart,
And then gently place it under the full moon.
Watch as the light slowly dissolves it,
Transforming it into something new.
Maybe it's glitter,
Or butterflies,
Or stars.
You breathe more easily.
You feel a little lighter.
There is nothing to fix,
Only space and softness.
Let the image gently fade.
Return to the breath,
The present moment.
Begin to gently bring awareness back to your physical body,
Noticing contact with the surface beneath you.
The air on your skin sounds around you.
Wiggle your fingers and toes if it feels good.
Maybe circle your wrists,
Stretch your arms overhead,
Or simply stay still.
When you're ready,
Roll to your side.
Pause there.
Let the body feel supported.
You might begin to come up to a seated position,
Or stay resting longer.
Follow what feels best.
Return to your sankalpa,
Your intention,
If you chose one.
Repeat it silently,
Or simply rest in your breath.
Thank you for practicing with me.
I'm so honored to hold this space with you.
You may move forward feeling grounded,
Clear,
And gently connected.
Take your time returning to the rest of your day or evening.
Be well,
My friend.
