Constellation Yoga Nidra

Welcome to Constellation Yoga Nidra.

Begin by finding a comfortable and quiet space.

And let yourself rest as you need to,

Lying down or sitting,

Whatever feels best for you.

And adjust yourself as you need to.

Let yourself take a few slow deep breaths in and out,

Feeling your body sink into the surface with each exhale.

Notice how your body feels and invite all of you to join in this Nidra session.

Allow all of you,

All of you is welcome,

Your feelings,

Thoughts,

And sensations.

Now notice your feet and legs,

Your torso,

Your arms and shoulders,

Your neck,

Face,

And whole head.

Listen to this poem as you continue to settle into your Yoga Nidra space.

And imagine yourself under a starry night sky.

In the vast expanse of the night sky,

A glittering display catches my eye.

The stars above,

A mesmerizing sight,

A symphony of twinkling light.

In awe,

I gaze upon this cosmic show and marvel at the beauty below.

For in the stars,

A secret lies that fills my heart and opens my eyes.

We are stardust,

Born from the same space.

Our atoms forged in a cosmic force that birth the stars and all that we see.

A connection that's deeper than we can conceive.

As I ponder this celestial truth,

I'm filled with a sense of awe and youth.

For we are part of something grand,

A universe that's vast and unplanned.

So as I look up to the night sky and see the stars shining up high,

I'm reminded of our cosmic birth and the miracle of life on earth.

For we are stardust,

Born of the stars.

And connected to all that's afar.

A part of a story that's still unfolding and a universe that's endlessly molding.

Continue to feel as if you are under a night sky with beautiful constellations twinkling.

Imagine yourself floating in space,

Surrounded by the vast darkness of the cosmos.

You are weightless and at ease,

Supported by the infinite expanse around you.

Now bring your awareness to your right hand.

Imagine that your hand is the center of the universe.

Imagine your hand as a star,

Twinkling brightly against the backdrop of the night sky.

Feel the weight of your hand and notice any sensations in your fingers,

Palm,

And wrist.

Allow your star hand to shine its light,

Illuminating the darkness around you.

And let this shimmering light flow up your right arm.

And notice your whole right arm glowing with this healing light.

Now move your awareness to your left hand.

And imagine that your hand is also a star,

Shining with its own unique brilliance.

And feel the weight of your hand and notice any sensations in your fingers,

Palm,

And wrist.

Allow your star hand to shine its light,

Adding to the dazzling array of stars around you.

And let this shimmering light flow up your left arm.

Notice your whole left arm glowing with this healing light.

Bring your awareness to your right foot.

Imagine that your foot is a constellation.

A group of stars forming a recognizable pattern.

And feel the weight of your foot and notice any sensations in your toes,

Sole,

And ankle.

Allow your constellation foot to shine its light,

Adding to the beauty and complexity.

Of the cosmic tapestry around you.

And let this energy flow up your right leg.

Notice your whole right leg glowing as a constellation.

Now move your awareness to your left foot.

And imagine that your foot is also a constellation.

A unique arrangement of stars in the endless expanse of space.

Feel the weight of your left foot and notice any sensations in your toes,

Sole,

And ankle.

And allow your constellation foot to shine its light,

Contributing to the magnificent display of stars and constellations around you.

And watch this energy flow up your left leg.

Notice your whole left leg glowing as a constellation.

Bring your awareness to your lower back.

And imagine that this area of your body is a constellation.

Another group of stars that forms a recognizable shape.

Notice any tension or discomfort in this area.

And allow your constellation foot to shine its light.

Allow it to soften and release.

Feel your constellation lower back shining its light,

Adding to the cosmic beauty that surrounds you.

Move your awareness to your abdomen.

And imagine that your abdomen is a galaxy.

A vast collection of stars and planets swirling together in harmony.

Notice any tension or discomfort in this area.

And allow it to soften and release.

Feel your galaxy abdomen shining its light,

Adding to the awe-inspiring majesty of the universe around you.

Now bring your awareness to your chest.

Feel your breath moving in and out of your body.

And imagine that your chest is a galaxy.

Imagine that your chest is a nebula,

A cloud of gas and dust that glows with vibrant colors.

Allow your chest to expand with each inhale and relax with each exhale.

Feel your nebula chest shining its light,

Adding to the wonder and mystery of the cosmos around you.

Bring your awareness to your shoulders.

Imagine that your shoulders are planets,

Rotating in their orbits and contributing to the dynamic movement of the universe.

Notice any tension or discomfort in this area.

And allow your planetary shoulders to rest and release.

Feel your planet shoulders shining their light,

Adding to the cosmic dance of the universe around you.

Bring your awareness to your neck.

And imagine that your neck is a star system,

Shining brightly.

Notice any tension or discomfort in this area.

And allow your neck to soften and release.

And feel your neck glowing with luminous healing light from the stars.

Now bring your awareness to your face.

Imagine that your face is a star cluster,

A group of stars that shines together in harmony.

And allow your forehead,

Eyes,

Cheeks,

Jaw,

And lips to soften completely.

And feel your face shining its light as a star cluster,

Adding to the brilliance and radiance of the universe around you.

And feel the radiance of the cosmic spectacle that surrounds you.

Imagine that your body is a comet streaking through the cosmos with a luminous tail.

And notice any tension or discomfort.

And allow your comet body to soften and release.

Feel your whole comet body shining its light,

Adding to the magic and splendor of the galaxy around you.

You are now completely immersed in the beauty and tranquility of the universe.

You are a series of constellations,

The night sky,

A comet,

And so much more.

Be aware of the space between you and the space around you.

You are bountiful,

Beautiful,

Infinite.

Let yourself rest here for as long as you need.

And if there's any wisdom you'd like to share with me,

You want to share with yourself,

Listen.

Let yourself float through the cosmos.

Be infinite as an eternal being.

Express gratitude to yourself for being such an amazing celestial being,

Made of stardust.

You are magnificent.

Feel the vastness of space and the peacefulness of deep relaxation.

Let yourself be as you are,

With no judgment.

Feel the gentle rise and fall of your chest as you breathe naturally,

Like the ebb and flow of the cosmic tides.

Now bring your awareness to the whole body and the breath simultaneously.

Feel the sense of ease in your body as you continue to breathe quietly and slowly,

Like a constellation of stars twinkling in the vastness of space.

Take a moment to scan your body from the top of your head to the tips of your toes,

Observing any sensations or areas of tension.

And allow your breath to gently wash over any areas that may need extra attention as a gentle cosmic breeze gently blows through your body.

Caressing the star points of your body.

With your eyes still closed,

Become aware of the surface beneath you,

The support it provides to your body,

Just like the vastness of space holding the stars in place.

Visualize the room around you,

Feeling the peaceful energy of the space you are in,

As you are a part of the grand cosmic design.

As you lie quietly,

Continue to embrace the nurturing energy you cultivated within yourself.

Let the gentle glow of distant galaxies shower you with kindness and care.

When you are ready,

Softly start to move your body,

Stretching yourself slowly,

As if your body is awakening like a star being born,

Spreading its light across the universe.

Savor the sensations of awakening as you transition back to a state of wakefulness.

Take a moment to express gratitude for this time of self-nurturing,

For the kindness and care you've bestowed upon yourself.

Know that you can always return to this space of inner wisdom and compassion whenever you need it.

When you feel ready,

Open your eyes,

Bringing the practice of Yoga Nidra to a close.

Take a few long,

Slow,

Deep breaths.

Know that the benefits of this practice will continue to unfold throughout your day and beyond,

Like a radiant star spreading its brilliance through the cosmic canvas.

Carry this sense of self-nurturing with you as you move through your daily life,

Shining brightly as the magnificent celestial body that you are.

The practice of Yoga Nidra is now complete.