30 Minute Cosmic Nidra Nap

Welcome to this cosmic nidra nap.

This is Sarah Eyler and in this practice,

I will invite you to leave your everyday world behind and expand your imagination as I guide you on a peaceful journey through space,

Taking your time to find your perfect position of rest,

Somewhere that is quiet and feels safe and secure.

You can lie down on your back or on your side if that feels right for you today,

Closing down your eyes and starting to turn inward,

Beginning to release the skin on your forehead,

Softening the space between your eyebrows,

Allowing your eyes to drop back and down,

Heavy in their sockets,

Softening your cheeks and cheekbones,

Slightly parting both lips and releasing any tension in your jaw,

Releasing the shoulders away from your ears,

Softening your belly,

Allowing your hips to be heavy,

Releasing any tension that you're holding on to in your arms,

Fingers,

Legs,

Feet or toes,

Taking a deep breath in through your nose and then a big exhale out of the mouth,

Sighing it all out again,

A big inhale in,

A big sigh as you exhale out one more time,

Inhaling in deeply and exhaling out with a big sigh,

Letting it all go and just coming back to your natural breath,

The belly rising and falling,

Breathing and allowing yourself to let go of the busyness of your day.

With each breath,

Thoughts of the past or future recede and fade away,

Starting our practice together.

I invite you to imagine that your mind is like a blank movie screen and on the screen in your mind,

Can you picture yourself lying down on a blanket in the middle of a grassy field,

Imagining that it's a warm summer's night and you're lying down,

Staring up at the nighttime sky,

A sky filled with thousands of twinkling stars,

Filling the sky as far as you can see,

The new moon invisible to the eye,

Making the stars above you seem even brighter,

Imagining yourself lying in this field,

Gazing up at the stars,

Stars scattered like jewels in the nighttime sky,

Feeling relaxed,

Peaceful and at ease,

Imagining that you can feel your body lying on the grass,

The back of your body supported by the earth beneath you,

Softer and heavier and sinking down into the grass beneath you,

Noticing where the lower back and spine are touching the ground,

Supported and rooted into the earth,

Tuning into all sensations in your entire body,

Welcoming everything that you feel just as it is,

Bringing in your personal intention or sankalpa now into the practice,

Working with any statement that resonates deeply with you,

Coming back to your body lying under the nighttime sky,

A dark canvas dotted with thousands of sparkling lights,

Billions of stars,

Their beams of light traveling slowly through space,

The light of the most distant stars traveling millions of years to beam their light down on you,

Imagine,

Sense or visualize beams of starlight shining down from the sky,

Feeling the starlight flowing through your body,

Filling you with its radiant energy,

Bringing all your awareness to the crown of your head and just imagining the starlight illuminating the top of your head,

Illuminating your whole head with its bright and healing light,

Feeling the starlight now flow down through your forehead,

Releasing any stress or tension that you're holding on to here,

The starlight beginning to flow through both eyebrows,

Both the temples,

Both eyes and eye sockets,

Both cheekbones,

The whole length of your nose,

Starlight flowing through both lips,

Flowing through your tongue,

Teeth,

Gums and the insides of both cheeks,

Starlight flowing through both sides of your jaw,

Down through the chin,

Base of the throat,

The center of your chest,

Flowing into both shoulders,

Both upper arms,

Your elbows,

Both lower arms,

Wrists,

Hands,

Starlight flowing through all 10 fingers at once,

Light flowing through your navel center,

Your lower belly,

Through both hips,

Both thighs,

Knees and lower legs,

Flowing through your ankles,

Feet and into all 10 toes,

Starlight flowing now through your entire body,

Cleansing each and every part,

Noticing all sensations flowing through your body,

Allowing the breath to flow and move through your body,

Following your breath and just noticing when the inhales turn into exhales,

Lying in the field,

Listening to the sounds of night,

Feeling peaceful,

Calm and at ease.

I invite you now to imagine that you could float off of the ground and into the sky,

Floating off of the ground,

Slowly,

Perhaps imagining a layer of energy or a protective bubble surrounding your body,

A layer of protection that allows you to breathe fully and naturally,

To stay warm and safe,

That gives you complete control of the direction and speed of your body,

Just sensing what it would feel like to be weightless and floating,

Continuing to imagine yourself floating upwards,

Surrounded by your protective layer,

Until you can see your town beneath you,

Expanding and floating even farther,

Until you can see your country,

Your continent,

Your hemisphere,

And finally,

The whole Earth beneath you,

Feeling protected and safe,

Floating past the craters of the moon,

Past the red planet Mars,

Floating past the swirling storms of Jupiter and the ice rings of Saturn,

Floating past the rest of the outer planets,

The blue-green colors of the planet Uranus,

And finally past the ice giant,

The light of the sun starting to dim,

As you imagine yourself floating out even further,

Floating in vastness in your stellar space.

As you float,

Picture the swirling spirals of the Milky Way galaxy in the distance,

Just one of the galaxies,

Feeling peaceful as you tune into the silence of deep space,

Noticing flashes of light,

Stars exploding and being re-lit as stardust,

The same stardust that resides in everything in the universe.

Continue to imagine yourself floating,

Feeling a deep connection with all that surrounds you and is within you,

Expanding your consciousness,

Your sense of self,

Bringing your intention again back into your awareness,

Slowly beginning the journey back home,

Seeing yourself on the movie screen in your mind,

Floating back through the solar system,

Past the outer planets,

Past the inner planets,

Floating past the moon until the Earth comes back into view,

Looking down at the Earth from space,

Feeling gratitude for this planet,

This place we call home.

Visualize yourself drifting slowly down to the field,

Again to the Earth,

Start tuning back into your body,

Beginning to deepen your breath and slowly bring your awareness back to the present moment,

Feeling all the points of contact between your body and the surface underneath you,

Feeling the contact of the clothes on your skin and the air on your face,

Taking two or three deep belly breaths and slowly,

When you're ready,

Coming out of your nap and deciding what part of your body you want to move first,

Maybe wiggling your jaw from side to side,

Shaking out your hands and feet,

Stretching your body out long,

Wiggling your head from side to side,

Moving slowly and mindfully as you come out of this practice,

Taking the feelings that we've cultivated together,

The peacefulness,

Deep connection into the rest of your day,

Thanking yourself for taking this time to relax and deeply rest and go on a cosmic journey with me.

Have a wonderful rest of your day.