First Quarter Moon Yoga Nidra

(In order to guide this Yoga Nidra, you will need some experience teaching Yoga Nidra.  All the timings are not outlined in this script.  If you wish to study Yoga Nidra with me, visit my store www.artyogafusion.com to see when my next Yoga Nidra training is offered).


Notice if there's anything you can do to make yourself a little bit more comfortable. Maybe putting a pillow under the knees or the head. Maybe a blanket over the body.  The body temperature tends to drop during Yoga Nidra.

Take a deep breath in, and on the exhale, think letting go. And do this several times. Taking a deep breath in, and on the exhale thinking letting go. (pause)
Let go of disappointments, doubts, tests, obstacles. Let them all blow away like leaves in an Autumn wind. And say to yourself mentally, I am practicing Yoga Nidra. And say to yourself mentally, I will stay awake for Yoga Nidra.

Connect to the weight of the body. Feel the heaviness of the body. The head is heavy. The shoulders are heavy. The back is heavy. The arms are heavy. Feel the whole body heavy. Let the heaviness of the body allow you to relax more deeply.
Begin to take slow deep breaths. On the inhale, the belly rises, and on the exhale, the belly falls. Inhale, the belly rises and exhale, the belly falls. And then find the place between the belly, the navel and the heart. It's called in yoga, the solar plexus chakra. (pause) Maybe you put a hand on it and start to notice the breath at this solar plexus chakra. This area between the navel and the heart is the area considered by Yogi's and meditators as the place where confidence, willpower, courage and self-esteem dwell. Get connected to this chakra. Feel the breath, the energy body, the prana activating in the solar plexus.  This is the chakra connected with the first quarter moon.

Take a deep breath in. And in the exhale think first quarter moon. Deep inhale and exhale, thinking first quarter moon. Do this several times. (pause)

Begin to listen in all directions for sounds. Listen for sound outside the room where you're situated. Listen for sounds inside the room. Listen for any sounds of the body, any gurgling or activity. Listen for the sound of the breath. And listen for the sound of the heartbeat. Or feel the heart beating within the body.

In the heartbeat, hear the heart's desire. In Yoga Nidra, it's called the Sankalpa, a Sankalpa is a short positive statement and the present or future tense. It's an affirmation or a resolve. If you don't have a Sankalpa you're working with, for today try the statement “I take responsibility for my actions”. That's the affirmation of the first quarter moon. Using the statement “I take responsibility for my actions”, or your own personal statement, repeated three times mentally, with full awareness and the confidence that it will come true.

Moving on to the rotation of consciousness through the body, the body scan. A body part will be named and either repeat the name of the body part mentally, bring awareness to the body part, or visualize the body part being touched by moonlight. It's important to choose one of these strategies. Either repeating the name of the body part. Bringing awareness to the body part or visualizing the body part being touched by moonlight.

The body remains still and the instructions will be with moonlight. But the other possibilities are there. Feel or see moonlight touching the right-hand thumb, index finger, middle finger, ring finger, pinky finger. And feel or see the moonlight on the palm of the hand, the back of the hand, wrist, touching the forearm, elbow, upper arm, shoulder, armpit. Feel or see the healing moonlight in the armpit, the side of the right rib cage, touching the right waist, hip, upper leg, kneecap, lower leg, moonlight at the ankle, heel, instep, sole of the foot, top of the foot, and see the silver moon light touching the right big toe, second toe, third toe, fourth toe and fifth toe.

Now the right side of the body is lit, is illuminated with silver moonlight. Bring the moonlight to the left-hand thumb, index finger, middle finger, ring finger, and pinky finger. See or feel the silver light and the palm of the hand, on the back of the hand, at the wrist, forearm, elbow, upper arm, shoulder, armpit. And see or feel the moonlight brushing against the side of the left rib cage, left waist, left hip. Silver light at the upper leg, the kneecap, lower leg, ankle, heel, instep, sole of the foot, top of the foot. And moonlight lighting the left big toe, second toe, third toe, fourth toe and fifth toe.
Stay awake and aware and bring the moonlight to the top of the head, the forehead, the right temple, the left temple the right eyebrow, the left eyebrow. Light shining on the eyebrows center, the right eye lid, the left eyelid, the right lashes, the left eyelashes, the bridge of the nose, the tip of the nose. Moonlight in the right nostril, the left nostril, on the upper lip, the lower lip, chin, throat. Moonlight touching the right collarbone, the left collarbone, the hollow between the collarbones, the right chest, the left chest, the heart center.

Stay awake and aware, and feel the moonlight on the upper abdomen, navel, lower abdomen, pelvis, buttocks, lower back. Moonlight in the middle back, upper back. And feel the healing light on the right shoulder blade, the left shoulder blade, the back of the neck, the back of the head and the top of the head.

And see a silver shimmering light up and down the whole right arm. And feel or see the silver lining up and down the whole left arm. And feel or see the moon lie up and down the whole right leg. And feel or see the moonlight up and down the whole left leg. And see the moon light on the arms and legs together. And feel the moon light illuminating the whole front of the body. And feel or see the moonlight lighting the whole back of the body. And feel or see the whole body together being lit by the light of the moon. The whole body together lit by the light of tonight's first quarter moon.
Let go of the body scan, let go of the body rotation and come to natural breathing. And in the natural breath, find that place between the navel and the heart known in yoga as the solar plexus, and on the inhale, feel the solar plexus rise and expand. And on the exhale, feel the solar plexus deflate and contract. Bring awareness to the breath of the solar plexus, that place between the navel and the heart. And begin counting backwards from 18 to zero, with awareness of the breath of the solar plexus. Inhaling 18, exhaling 17, inhaling 17 exhaling 17. And continue counting mentally backwards from 18 to zero with awareness of the breath at the solar plexus. If the count is lost, start again at 18. If the count reaches zero, begin again at 18. Stay with the counting and stay with the awareness of the breath of the solar plexus.

Let go of the counting and let go of the awareness of the breath at the solar plexus and come back to natural breathing. Notice the natural breath, notice the coolness of the breath as it goes into the body through the mouth or nose. And notice anywhere else the body feels cool, perhaps on the exposed skin. And spread the coolness across the entire body. Let the body be cool. Experience the body as coolness. The body is cool.

And now let go of the experience of coolness and come to the opposite experience of warmth. Notice a place in the body where the body is warm, perhaps under a blanket or clothing or at the core of the body. Find the place where the body is warm. Look for warmth in the body. Find that place of warmth, under the blankets or the clothing or at the core of the body. Find that warmth and spread the warmth across the entire body. Let the body be warm. Experience the body as warmth. Spread the warmth across the entire body. Let the body be warm.

Let go of warmth and come back to coolness. Notice where the body is cool. Notice the exposed skin, the fingers or the toes. Connect to wherever the body is cool and spread it across the entire body.

Know the body as cool.

Let go of coolness and come to the opposite experience of warmth. Feel the warmth under the blankets, clothing, connect to the warmth across the entire body. Let the body be warm. Know the body is warmth. And now let go of the warm thing come back to coolness. Feel the body cool.
Add in the sensation of warmth. Maybe the front of the body is cool and the back of the body is warm. Maybe the top of the body is warm and the bottom of the body is cool. Although this is difficult to do, attempt to be both warm and cool simultaneously. And now let go of the coolness and let go of the warmth.

Remember an experience of being busy, of being busy, of doing too much, of being exhausted from so much action. Remember that experience of being busy as if it were happening right now. See yourself busy. See yourself doing, see yourself doing too much. And experience the whole body as doing, as busy. And then let go of that experience of doing, of busyness, and come to the opposite experience of being of slowing down. See yourself relaxing, being, slowing down and spread this idea, this experience of being, of slowing down across the entire body. Let the whole body slow down.

Remember an experience of slowing down, of being and connect to it as if it were happening right now. Let the body slow down. Let the body just be.  Now, let go of being of slowing down and come back to the opposite experience of doing, of being busy. And let go of doing and being busy and come to the opposite experience of slowing down and being. And then let go of being and come back to doing and add in being. Perhaps the front of the body is doing and is busy and the back of the body is being and slowing down. Maybe the top of the body is doing and being busy and the bottom of the body is being and slowing down. Although this is difficult to do, attempt to be busy and slow down at the exact same time. Attempt to do and being simultaneously. Now let go of being and doing, let go of busyness and slowing down and come back to natural breathing.
And bring the awareness to the chidakasha the mind space in front of a closed eyes. Bring awareness to the chidakasha the mind moving. And in the chitakasha, the mind space in front of a closed eyes, visualize these simple images that will be suggested.

A half circle
A half circle
A white lotus
A white lotus
The yin yang symbol
The yin yang symbol
An arrow being pulled back in a bow
An arrow being pulled back in a bow
Spring transitioning to summer
Spring transitioning to summer
Moving forward in life after you have become clear about where you're going
Moving forward in life after you have become clear about where you're going

(pause) Bring awareness to the chidakasha, the mind space in front of a closed eyes, and notice if there are any patterns or colors there.

In the chidakasha the mind screen in front of the closed eyes, visualize a small seed, and plant that seed and fertile earth. Plant it in fertile black rich soil. Place the seed in the soil. Cover the seed wither, water the seed in the soil. Place your hands on the earth and smooth down the place where the seed lies. Pay very close attention and see a seedling start to emerge from the dark soil. A little Green sapling seedling pushing through the earth. It struggles as it pushes through the obstacles of the dirt, but it makes it, it stretches through reaching for the sunlight. Now see it grow. The seedling transitioning into a beautiful white flower with a long stem, elegant petals and curvaceous leaves. See this white flower that has emerged from the seed you planted and watch it there by the light of the first quarter moon.

And bring the awareness back to the chidakasha, the mind space in front of the closed eyes and let go of the visualization practice. Bring the attention back to the breath, and in the whisper of the gentle breath, hear the Sankalpa, the statement that was made in the beginning of the Yoga Nidra practice. Perhaps it was your own personal statement or the statement I suggested, “I take responsibility for my actions”. Using your own personal statement affirmation or my suggested statement, once again repeated three times mentally with full awareness and the confidence that it will come true.
Notice the heart beating inside the body. Notice the breath coming in and out of the nose or mouth. Connect to any sounds of the body and gurgling or bodily noises that suggest deep relaxation. Listen for sounds inside the room. Listen for sounds outside the room. Find the furthest sound that you can hear outside the room.

Become aware of the room. Remember the walls. Remember the ceiling, the color of the ceiling and remember the floor. Ask yourself, what's the texture of the floor. Even remember what you're wearing.

Come back to the breath. Make each inhale deeper and deeper (pause). Make each exhale fuller and fuller. Inhaling and exhaling, deeply and fully. Inhaling and exhaling deeply and fully. (pause) Say to yourself mentally. The practice of Yoga Nidra for the first quarter moon is now complete.
Keep the eyes closed but begin to wiggle the fingers and the toes. Roll the wrists and ankles one-way, like tiny lunar orbits. (pause) And then the opposite direction. (pause) Take any kind of intuitive movement the body is asking for, being aware of your environment. Maybe you're stretching, perhaps you're wiggling. When you're ready and there's no need to rush or hurry, roll over onto your right side in the fetal position. And in this position of rebirth and renewal, I'll once again say that characteristics of the first quarter moon.

This evening, this first quarter moon is a time for commitment, confidence, willpower, activity expression, movement, challenges, new solutions, doubts, tests, obstacles and actions. (pause) When you are ready, push yourself up to a seated position. (pause) Perhaps you bring your hands into prayer, Anjali Mudra, to acknowledge this time that you’ve taken to relax, to meditate, to practice. Bring your hands to your heart center to honor yourself. Perhaps you bow in as a sign of reverence to yourself and this practice of Yoga Naaidra. And I say to you Hari Om Tat Sat. Thank you for practicing with me. Namaste!

Waning Gibbous Moon Yoga Nidra

(In order to guide students in this Yoga Nidra you will need to have some experience leading Yoga Nidra to know where to put the pauses and how to time it.  If you are interested in Yoga Nidra training please visit my website www.artyogafusion.com in the store to find out when my next training is)


Yoga Nidra for the Waning Gibbous Moon.

The Waning Gibbous Moon is a time to reflect, recoup. It is a time of idealism.
It is of time of relaxation.

As you notice with the inhale the belly rises, and the exhale the belly falls.
Inhale the belly rises, exhale the belly falls.  Working with that rhythmic breath. (pause)
And now let's attempt to lengthen the exhale to move further into relaxation. When the exhale becomes longer than the inhale, we move into the parasympathetic nervous system the relaxation response.

Begin to inhale one-two-three-four.
Exhale four-three-two-one.
Inhale one-two-three-four.
Exhale five-four-three-two-one.
Inhale one-two-three-four.
Exhale five-four-three-two-one.
Inhale one-two-three-four.
Exhale six-five-four-three-two-one.
Inhale one-two-three-four.
And if it's possible, exhale seven-six-five-four-three-two-one.
Inhale one-two-three-four.
Exhale seven-six-five-four-three-two-one.
Inhale one-two-three-four.
Exhale eight-seven-six-five-four-three-two-one.
Inhale one-two-three-four.                                                                                                           
Exhale eight-seven-six-five-four-three-two-one.
Let go of the counting take a deep breath in and on the exhale think letting go.
And do that a few times. (pause)
And now, take a deep breath in and on the exhale think recuperation.
Do that several times.  (pause)

Listen in all directions for sounds. Listen for sounds outside the room where you're nested, where you're lying down, where you're very comfortable. And if you're not comfortable, then make some changes so you are comfortable. (pause) Listen for sounds inside the room. Maybe it's the sound of my voice. And listen for any sounds of the body. Any gurgling or noises that might suggest relaxation, recuperation. And then listen for the sound or feel the sound of the heartbeat, and in the heartbeat, hear the heart's desire, the inner longing. Hear an affirmation or resolve.

In Yoga Nidra, we call it the Sankalpa - the personal vow.
If you don't have a Sankalpa, an affirmation you're working with, then for tonight I suggest the affirmation of the Waning Gibbous Moon, “I live in gratitude.”

Either using the affirmation, “I live in gratitude” or your own personal affirmation, repeat it three times mentally with full awareness and the confidence that it will come true. (pause)

Moving on to the rotation of consciousness through the body, the body scan, a body part would be names and either repeat the name mentally of the body part, bring awareness to the body part or relax mentally the body part. Any of these options are wonderful or perfect. The queuing will be to relax and ease the body part.

Start as always at the right-hand thumb. Feel the right-hand thumb soften and relax.  Let relaxation ease into the index finger, the middle finger, ring finger and pinky finger. Feel a calmness in the palm of the hand and the relaxation on the back of the hand. And let the whole right hand be relaxed, limp without tension.

Move that experience of relaxation and softening to the forearm, elbow, upper arm. Feel an easing of tension in the right shoulder, armpit, side at the right ribcage, the right waist and then feel the tension leaving the body on the upper right leg, kneecap, lower leg, heel, ankle. Soften the top of the right foot, the sole of the foot, feel the tension melting away across the right big toe, second toe, third toe, fourth toe and fifth toe.

Stay awake and aware and bring the awareness and  attention to the left side of the body and begin to soften the left side of the body. Feel a softening of the left-hand thumb, index finger, middle finger softening, ring finger and pinky finger.

Move that relaxation and ease to the palm of the left hand, the back of the hand, and relax the wrist, forearm, elbow, upper arm, shoulder, armpit.

Feel the left ribcage easing, the left waist softening, and relax the left hip, upper leg, kneecap, lower leg and let the tension go at the left ankle, heel, top of the foot, sole of the foot, and relax the left big toe, second toe, third toe, fourth toe, and fifth toe. And now feel the whole left side of the body relax and become at ease.

Bring that soft energy and relaxation to the top of the head. Feel the forehead smooth soft without worry.  Feel the easing of the right eyebrow, the left eyebrow and the eyebrow center.  Soften the right eye, the left eye, relax the right ear and the left ear.

Bring this relaxation to the bridge of the nose the tip of the nose, the right nostril, the left nostril, relax the upper lip, lower lip, the chin, throat. Notice the relaxation that comes to the right collarbone, the left collarbone the hollow between the collarbones and then soften the right chest, the left chest, and feel completely at ease in the heart center.

Soften the upper abdomen, the navel, feel that softness on the lower abdomen. Notice relaxation in the pelvis, the buttocks and then connect to an easing in the lower back, middle back, and the upper back. Feel the right shoulder blade relaxed, the left shoulder blade relaxed, the back of the neck smooth soft, the back of the head relaxed and the top of the head without worry.

Then connect to the ease in the whole right arm. Feel the softness of the whole left arm.
Notice the limpness and the whole right leg and notice the relaxation in the whole left leg. Then notice how relaxed the arms and legs together feel.

See or feel the whole front of the body at ease. The whole back of the body at ease.
And then the whole body together recuperating, rejuvenating, soft at ease and relaxed.
(pause)And then let go of that body scan and come to the breath.

Once again notice the rise and fall of the breath. And as you inhale think waxing and as you exhale think waning. (pause) Inhale thinking the word waxing and exhaling thinking the word waning. And play with this practice on your own. (pause) Breathing with the words waxing and waning. (pause) And if those words waxing and waning have gotten lost, have been forgotten come back to those words waxing and waning. (pause) And if the awareness of the breath has gotten lost come back to the awareness of the breath synchronized with the words waxing and waning. (pause) And one more time connect to waxing and waning. (pause) As you inhale and the belly rises the words are waxing and with the exhale and the fall of the belly the words are waning.
(pause) And now let go of waxing and let go waning and come back to natural breathing. (pause)

And in the natural breath remember a time where you felt very tense. Remember an experience of tension. Attempt to connect to a part of the body that tends to get tense. Maybe that's the shoulders or the jaw. And spread the tension across the entire body. Let the body be tense. Know the body as tension. The body is tense.

And now let go of that experience of tension and find a place in the body that's relaxed. Maybe the chest is relaxed, stomach is relaxed. Maybe the eyes are relaxed because they're closed or soft.
And find that place in the body that feels relaxed right now and spread that relaxation across the entire body. Know the body as relaxation. Let the body relax. The body is relaxed.

And let go of relaxation and come back to tension. Remember tension in the shoulders.
Remember tension in the jaw.

And then let go of that tension and come back to relaxation. Remember the relaxation of a soft smile.  Notice any relaxation in the belly or back.

And then let go of that relaxation and come back to tension and add in relaxation. Attempt to be both tense and relaxed at the exact same time. Maybe the front of the body is tense and the back of the body is relaxed.  Maybe the top of the body is tense and the bottom of the body's relaxed.
Although it's difficult to do, attempt to be both tense and relaxed simultaneously. And now let go of the tension and let go of the relaxation.

And remember a time of cynicism. Remember an experience where you were very cynical. And connect to that experience as if you were watching a movie in which you are the star. The star of the movie is very cynical, skeptical and that cynical person is you. And know the entire body a cynical. Be cynical, let the body be cynical. The body is cynical. And then let go of that cynicism and come to the opposite experience of idealism.

Remember a time when you were idealistic. Remember a time when you were incredibly hopeful.
Connect to that experience, that time. See it clearly as if you were looking in the mirror and seeing yourself idealistic, hopeful, enthused and spread that idealism across the entire body. Let the body be idealistic. Know the body as idealism. The body is idealistic.

And then let go idealism and come back to that opposite experience of cynicism. Remember the doubt. Remember the skepticism.

And then let go of cynicism and come back to Idealism. Remembering the hope, the enthusiasm.

And then let go of the idealism and come back to the cynicism and add in the idealism.
Be both idealistic and cynical at the exact same time. Attempt to be idealistic and cynical simultaneously. And now let go of the idealism and let go of the cynicism.

And bring the awareness to the Chidakasha.  Bring the awareness to the Chidakasha, the mind space in front of the closed eyes. Bring awareness to the Chidasha, the mind movie.
Bring the awareness to the Chidakasha and in this mind space see yourself sitting by the water under moonlight.  See yourself sitting under the light of the waning gibbous moon. A moon that's not yet full.  A full moon with a few bites out of it. See yourself there under moonlight. And feel rejuvenated by the silver healing light of the moon.

Smell the sea and walk to the water and take off your shoes and roll up your pants or trousers and dip your toe in the water. Feel that it's a perfect temperature and begin to walk along the bank.
Begin to walk along the bank of this body of water. Hear the waves moving in and out.

And as they move out they touch your feet and as they move in they recede from your feet.
Feel the waves lapping against your feet. Each time the water touches you feel rejuvenated.
Feel the moon above and the water below. Feel that the combination of the moon and the water are healing you from top to bottom and bottom to top.

Feel completely at ease and relaxed under the light of the moon and hear the moon calling to you.
It speaks with the voice of a dear friend. Listen for the soothing words of the moon.
Moon tells you that everything is going to be fine. Keep true to your path. Trust your heart-mind.
Its fine, it's all okay.

And with that guidance from the moon, walk away from the water and come back to your seated position, your blanket or your bench or your chair, by the body of water and watch the moonlight reflected in the water. And find yourself filled with hope, optimism and idealism.
And visualize these simple images that will be suggested.

A silver circle.
A silver circle.
A tall tree.
A tall tree.
Two friends talking.
Two friends talking.
A warm bath.
A warm bath.
The North Star.
The North Star.
A revered elder.
A revered elder.
A beloved teacher.
A beloved teacher.
Ocean waves at sunset.
Ocean waves at sunset.
A rainbow.
A rainbow.

Bring awareness back to the chidakasha, the mind space in front of the closed eyes. And let go of the visualization practice.

Once again notice the breath. In the gentle breath hear the whisper of the Sankalpa the affirmation that was made in the beginning of the Yoga Nidra practice. Perhaps it was your own personal statement or maybe it was the statement of the waning gibbous moon, “I live in gratitude.”
Using your own statement or the statement of the Waning Gibbous Moon, repeat it three times mentally with full awareness and the confidence that it will come true. (pause)

Connect to the heartbeat. Notice again the breath moving in and out of the nose and mouth.
Notice any noises in the body.  Listen for sounds inside the room, maybe my voice.
Know my voice as a sound inside the room. Listen for sounds outside the room.
Perhaps cars or other people's voices. Find the furthest sound that you can hear outside the room.
Remember the room, remember the walls, remember the ceiling, remember the floor, and remember how you're situated in the room. What are you lying on? Even remember what you're wearing.
Come back to the breath. Inhaling and exhaling deeply and fully. Inhaling and exhaling deeply and fully. And say to yourself mentally, “The practice of Yoga Nidra for the Waning Gibbous Moon is now complete”.
Keep the eyes closed if they're closed. Begin to wiggle the fingers and the toes. Roll the wrists and ankles like tiny lunar orbits one way in the opposite direction.  And then take any kind of movement the body is asking for.  Just be aware of what's around you but maybe take a deep stretch arms overhead and perhaps you rock twist side to side. And when you're ready, and there's no need to rush or hurry, rollover on your side in a fetal position. The position of rebirth and renewal.

In this position, remember these things about the Waning Gibbous Moon.
It's a moon about idealism, gratitude, recuperation, relaxation. The big stuff happens in the waxing cycle and in a waning cycle, we get to slow down. If you want now you can push yourself up to a comfortable seated position with your hands at the heart center. Bow your head in to acknowledge that you took this time to meditate. Thank you. The moonlight in me bows down to, admires and acknowledge the moonlight in each and every one of you.

Aum Peace Amen.

Namaste

Yoga Nidra Script for the Last Quarter Moon

All the pauses are not in this script.  You will need to know about Yoga Nidra to use it.  If you are interested in studying with me check out my website www.artyogafusion.com

A live recording of this script is available on my YouTube Channel

(Internalization/Settling)

Feel all the points of contact between the body, floor, couch, bed, whatever you're lying on. And feel supported across the entire body and let the support allow the body to relax more deeply.

Take a deep breath in and on the exhale think last quarter moon. And do this a few times on your own.

See the last quarter moon in the mind's eye. It looks like a half moon.  When we look at the moon and we see the half of the half that's visible to us, so that means we see a quarter.

Take another deep breath in and on the exhale think “letting go”. And do that several times.

And then take a deep inhale and on the exhale think “forgiveness”. Do that a few times.

Let go of the words and feel all the points of contact between the body and whatever surface it's on. Feel the head supported. Feel the shoulders supported, feel the arms and hands supported, feel the back, supported, feel the buttocks supported, feel the legs supported and feel the heels supported. Feel the entire body supported allowing you to relax more deeply.

Know that yoga nature can be practiced with the eyes closed traditionally, but also is available to practice with a soft gaze if you're feeling depressed or tired.

In Yoga Nidra, we attempt to keep the body still, but if it becomes uncomfortable, move to a position of comfort as mindfully and quietly as possible, and say to yourself mentally, "I will remain still for yoga Nidra."

Begin listening in all directions for sounds. Listen for sounds outside the room. Listen for sounds inside the room where you are located. Listen for any sounds of the body. Listen for the sound of the breath going in and out of the nose or mouth. And then, listen for or feel the heart beating.

(Sankalpa)

In the heartbeat here, the heart's desire, the Sankalpa, the resolve; your personal affirmation. If you don't have a Sankalpa that you're working with, and for tonight use the statement, “I will find the right Sankalpa for me” or the affirmation of the Last Quarter Moon. “I forgive myself and others”. Using your personal Sankalpa or one of the ones I suggested, repeat it three times with full awareness and the confidence that it will come true.


(Rotation of Consciousness/Body Scan)

Moving on to the rotation of consciousness through the body, the body scan. The body remains motionless. When a body part is named, repeat the name of a body part mentally, bring awareness to the body part or visualize the body part being touched by a gentle tear. Tears are healing, they are physical response to stress and they release tension.
Again, it's possible to repeat the name of the body part or bring awareness to the body part as a lead the visualization practice of placing tears.

Place a tear on the righthand thumb, index finger, middle finger, ring finger, pinky finger, and feel salty tear in the palm of the hand, on the back of the hand; a healing tear at the wrist, forearm, elbow. A tear at the upper arm, place the tear at the shoulder, armpit, side of the right rib cage, right waist, right hip, and feel a tear fall on the upper leg, the kneecap lower leg, ankle; heel. A tear at the instep, sole of the foot, top of the foot, and see gentle tears across the right big toe, second toe, third toe, fourth toe, fifth toe.
Now feel or see the whole right side of the body covered with tears, tears of release, tears of surrender; tears of renewal.

Bring the awareness to the left side of the body and place a gentle tear on the left-hand thumb, index finger, middle finger, ring finger, and pinky finger. Place a big salty tear on the palm of the hand, and then tears on the back of the hand, wrist, forearm, elbow; tears at the upper arm, shoulder armpit and tears falling on side of the left rib cage, left waist, left hip. Feel a tear on the upper leg, kneecap, lower leg, ankle, heel, tears at the instep, sole of the foot, top of the foot. Healing tears across the left big toe, second, third toe, fourth toe, and fifth toe. And now the whole left side of the body is wet, crying and anointed with tears.

Stay awake and aware and bring the tears to the top of the head, the forehead, a gentle tear on the right eyebrow, the left eyebrow, tear at the eyebrows center, a tear in the right ear, the left ear, the right eyelid, the left eyelid and tears across the right eyelashes, tears across the left eyelashes and a tear drop on the bridge of the nose, tip of the nose, upper lip, a tear at the lower lip, chin, throat, tear at the right collarbone, left collarbone, a healing tear at the hollow between the collarbones, the right chest, left chest, and a big salty tear at the heart center. And bring the tears to the upper abdomen, naval, the lower abdomen, the right buttocks, the left buttocks, the pelvic bowl Tears at the lower back, middle back, upper back. Tears falling up and down the entire spinal column.

Place a tear drop at the right shoulder blade, the left shoulder blade. A tear at the back of the neck, back of the hand, the top of the head.

See or feel the whole right arm covered in tears. The whole left arm anointed by tears, the whole right leg healed with tears, and the whole left leg released by its tears. See or feel the whole front of the body covered in tears, crying with tears. The whole back of the body anointed by tears. See or feel the whole body together, the whole body together, the whole body together covered in tears.

Then connect to the body, feel the release of the whole body crying. Feel the body renewed. Let the tears dry, and just notice little pieces of white salt across the entire body signifying what remains of the tears.

Feel renewed, feel rejuvenated, feel the letting go and come back to the breath. Come back to the breath. Let go of the body scan, let go of the tears and come back to the breath.

(Breath Awareness)

As you inhale, feel the belly rise, and on the exhale, feel the belly fall. On the inhale connect to belly, heart, and mind and on the exhale, connect mind, heart and belly. Start to work with the practice of inhaling expansion of belly, chess and mind, and exhale, the letting go of mind, chest and belly. Perhaps working with the words on the inhale belly, chest, minds and on the exhale, mind chest, belly. Or perhaps no words are needed, and it's just the practice of moving the awareness with the breath, from the belly, to the chest, to the mind, and from the mind to the chest, to the belly.

Stay with the practice of connecting the belly to the chest, to the mind and the mind to the chest, to the belly. (pause) If the practice has gotten lost, then just come back to that practice of connecting the belly to the chest to the mind and the mind to the chest, to the belly. (pause) Keep the connection between the belly, the chest and the mind and the mind and the chest and the belly. (pause) Let go of the practice of connecting belly-chest-mind and  come back to natural breathing.

(Opposites)
See in the mind's eye, a cold winter night. Perhaps there's snow. Maybe the body is shivering. The sky is dark.  Connect to, see, and feel a cold winter's night. See the breath in the air. Feel the clothing keeping the body warm. (pause) Then, let go of that cold winter night and come to the opposite experience of a warm summer's day.

See the sun, feel the heat and light against the body. Notice the body sweating. Notice what is being worn on the body. Connect to the season, the heat and the light. And then let go of that warm summer's day and come back to that opposite experience of a cold or cool winter night.

Feel the coolness across the entire body; let the body be cool. Feel the darkness across the entire body, let the body be dark. (pause) And then let go of that cool winter night and come to the opposite experience of a warm, hot summer’s day.

Know the day is very warm. Feel the intense brightness of the sun. Feel any heat or sweating on the body. (pause) And let go of that really warm summer day, and come back to cool winter night, and add in the warm summer day.

Attempt to be in both summer and winter at the exact same time. Attempt to hold onto night and day simultaneously. Perhaps the front of the body is experiencing a warm summer day, and the back of the body is experiencing a cool winter night. Maybe the inside of the body is experiencing a warm summer day, and the outside of the body is experiencing a cool winter's night. Attempt to hold onto all these opposite experiences at the exact same time. Attempt to feel these sensations simultaneously. (pause)  Now let go of the cool winter's night and warm summer day and bring the awareness to the chidakasha.

(Visualizations/Journey)
Bring awareness to the chidakasha, the mind space in front of the closed eyes. And in this space notice if there are any patterns or colors. Bring the awareness to the chidakasha, the mind screen in front of the closed eye, bring the awareness to the chidakasha; the mind movie.

In this space, see yourself as if you were looking in the mirror. Repeat these words of forgiveness to yourself. Let my voice be your voice as you repeat mentally and as see your own image in the chidakasha. “I forgive myself for not understanding”.  (pause) “I forgive myself for not understanding”. (pause)

Mentally repeat or let my voice be your voice. “I forgive myself for making mistakes.” (pause) “I forgive myself for making mistakes.”  (pause)

Mentally repeat; “I forgive myself for not acting the way I should have acted.” (pause) “I forgive myself for not acting the way I should have acted.” (pause)

Repeat mentally; “I forgive myself for causing harm to myself and others.” (pause) “I forgive myself for causing harm to myself and others.” (pause)

And now let go of your own image and see in the mind space, see in the chidakasha someone that you've harmed. (pause) Someone you've harmed that you would like forgiveness from, and see them clearly, look into their eyes and let my voice be their voice as they tell you, "I forgive you for not understanding". (pause) See them very clearly look into their eyes and let my voice be their voice as they say to you, "I forgive you for not understanding". (pause)

Hear them say to you, “I forgive you for making mistakes.” (pause) “I forgive you for making mistakes”. (pause) “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for causing harm to myself and others.” (pause) “I forgive you for causing harm to myself and others.”

And now, let go of their image. Let go off the visualization of this person that you need forgiveness from, and think of somebody you need to forgive. Someone you need to forgive in order to get on with your life. Someone by holding on to, not forgiving them, by not making peace with them that you continue to be stuck, that you continue to be blocked.  See a person that you need to forgive in order to move on. See them clearly. Know what they are wearing.  Look into their eyes.

Repeat these words of forgiveness to them knowing that it's essential for your growth. See them look them in the eye, and mentally repeat the words of forgiveness. “I forgive you for not understanding”. (pause) Mentally repeat; “I forgive you for not understanding.” (pause) “I forgive you for making mistakes”.  (pause) “I forgive you for making mistakes”. (pause) And know that these words, the words you need to say for your own personal transformation; “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for causing harm to myself and others.” (pause) “I forgive you for causing harm to myself and others.” (pause) And bring the awareness back to the chidakasha; the mind space in front of the closed eyes. Bring the awareness back to the chidakasha and let go of the visualization practice and connect to the breath.

(2nd Sankalpa)
And in the gentle breath, hear the whisper of the Sankalpa, the resolve, the statement that was made in the beginning of the Yoga Nidra practice. Perhaps it was the statement of the Last Quarter Moon; “I forgive myself and others.” Maybe it was your own personal statement. And once again, repeat it three times mentally with full awareness and the confidence that it will come true. (pause)

(Externalization/Grounding)
Notice the heart beating. Feel the breath going in and out of a nose or mouth. Notice any sounds in the body. Listen for sounds inside the room. Listen for sounds outside the room. Find the furthest sound that you can hear outside the room

Remember the room. And then, remember the walls, remember the ceiling, remember the floor, remember your place in the room. Even remember what you're wearing.

And come back to the breath. Extend the breath from the head to the fingertips and the fingertips back to the head. Extend the breath from the head to the toes and the toes back to the head. Make each inhale deeper and deeper. Make each exhale, fuller and fuller. Inhaling and exhaling deeply and fully, inhaling deeply and fully. And say to yourself mentally, “the practice of Yoga Nidra for the Last Quarter Moon is now complete.”

Keep your eyes closed and begin to wiggle the fingers and the toes. Roll the wrists and ankles one way, like tiny lunar orbits, and then the opposite direction. When you feel ready and there's no need to ever rush your hurry, you can lie over on your left side, the lunar side in a fetal position. And in this position of rebirth and renewal, the fetal position, remember those three important things about the Last Quarter Moon: forgive, forget and let go. Giving yourself a chance to forgive, giving others a chance to forgive you, and letting forgiveness flow everywhere.

As always, you can close the practice in whatever way you wish. Maybe you roll over to your side and from there you sit up with your hands in prayer at the heart center. If that seems right.  If you feel like lingering where you are, that's good too. (pause) And I say to you, “the Moonlight in me, bows down to, acknowledges and admires the Moonlight in each and every one of you. Namaste.”

Waxing Crescent Moon Yoga Nidra for Nityaklinna

YOGA NIDRA FOR NITYAKLINNA is available on my YouTube Channel

https://youtu.be/fYCk1t0iKOw

This Yoga Nidra is best practiced two nights after the new moon. The red goddess, Lallita has a thousand names. Tonight, two nights after the new moon, her name is Nityaklinna. Nityaklinna means she who is always wet.

After the New Moon, the Moon waxes, meaning it gets bigger and it builds up in strength and intensity.  The waxing moon brings us hope and that shows us that things are moving forward in our life’s journey.  

The new moon provides a burst of energy and growth.  The waxing moon symbolizes that our plans, dreams and ideas are growing.  Because it is associated with growth, the waxing crescent moon has been a symbol for fertility since ancient times. 

Tonight our ideas are fertile and our mind is wet and receptive. This is the time to focus on receiving.  Affirm your connection with Nityaklinna by saying to yourself mentally three times, “I honor my receptivity.”  

The waxing crescent moon of Nityaklinna provides the energy, strength and power you need to germinate your ideas, plans and dreams.   

Visualize a pitch black night sky. Place a crescent moon inside that sky. See the silver sliver of the Moon.  Imagine the body as a plot of fertile land where a beautiful garden will be planted. And as a body part is named, visualize a seed being placed on that body.  Begin planting seeds on the body, that is the Self.

Place a seed on the right hand thumb, index finger, middle finger, ring finger, pinky finger.   Place a seed on the palm of the hand, the back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the right rib cage, right waist, right hip. Seed at the upper leg, knee cap, lower leg, ankle, heel,  instep, soul of the foot, top of the foot, and place seeds across the right big toe, second toe, third toe, fourth toe and fifth toe.

Stay awake and aware and bring the seeds to the left side of the body. Placing a seed on the left hand thumb, index finger, middle finger, ring finger, pinky finger, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the left rib cage, left waist, left hip, upper leg, knee cap, lower leg, ankle, heel, instep, sole of the foot, top of the foot, and seeds at the left big toe, second toe, third toe, fourth toe and fifth toe.

Stay awake and aware and bring the seeds to the top of the head, the forehead, the right temple, the left temple, the right eyebrow, the left eyebrow eyebrow, the eyebrow center. The right eye, the left eye, the bridge of the nose, the tip of the nose, the right nostril, the left nostril, upper lip, lower lip, the chin, the throat.  Seeds at the right collarbone, the left collarbone, the hollow between the collarbones, the right chest, the left chest, the heart center, the upper abdomen, the navel, the lower abdomen, the pelvis, the buttocks.

And now feel roots come out of the lower back, the middle back, the upper back.  Feel roots forming up and down the entire spinal column.  Roots descending into the ground from the right shoulder blade, the left shoulder blade.  Roots at the back neck, the back of the head, and the top of the head. 

Now begin to water the whole right arm. Water the whole left arm.  Feel the water across both arms together. Water across the right leg. Water across the left leg. Water both legs together. 

Feel flowers, herbs, trees and shrubs sprouting out of the whole front of the body. Feel the  roots strengthening and descending it to the ground out of the whole back of the body. Feel the whole body together sprouting and growing a beautiful garden. Feel and see a beautiful garden created from the body.  See the Tableau, the image of the beautiful garden that is you. .  . . 

Let go of the body rotation. . .  
Let go of the garden knowing that you are the garden garden is always you. . . 

Bring awareness to the breath. 

Notice the rise and fall of the breath.  

The Sanskrit alphabet is more than just letters that you read.  Each syllable requires a perfect pattern of breath to form. Chanting the Sanskrit alphabet is a form of pranayama.  When we chant letters of the Sanskrit alphabet with awareness and intention we dance with the Divine.

Each of the sixteen goddesses of the waxing moon cycle, the lunar nityas are represented by a letter from the Sanskrit alphabet.  Nityaklinna is represented by the short vowel sound inhale thinking “E”.  Inhale thinking “E”  exhale thinking “E”. . .  Inhale and exhale thinking a short “E”. . .  Stay with the practice of inhale thinking “E” and exhale thinking “E.” . . . Continue the practice of mentally chanting and repeating ”E”. . . 

Let go of the practice of mentally chanting “E” and come back to natural breathing. . . 

Nityaklinna’s Shakti powers are enjoyment and freedom. Connect to her feminine energy by chanting her name, “Om Nityaklinnyai Namaha” repeatedly.

Om Nityaklinnyai Namaha!

Om Nityaklinnyai Namaha!

Om Nityaklinnyai Namaha!


Continue to chant, “Om Nityaklinnyai Namaha!”

Let go of the practice of chanting “Om Nityaklinnyai Namaha” and bring the awareness to the chidakasha, the mind space in front of the closed eyes. Bring awareness to the chidakasha, the mind movie.  Notice if any patterns are colors are arising.  . . . 

In this sacred space, the chidakasha, see her there smiling sweetly Nityaklinna.  She is restless with desire. Her sultry eyes are moist with tears and empathy. She carries a cup to catch the beads of sweat that drop from her brow.  She's flexible and sensuous and her movements.  . . .

See her there, Nityaklinna, the goddess of compassion, enjoyment and liberation.  She is a manifestation of the red goddess Lalita.  She is smeared in  red sandal paste.  She wears red clothing.  All this red color emphasizes her connection with Lalita. . . .

See Nityaklinna, she has a half moon on her forehead.  In her hands, she holds a noose, a goad, a cup and a skull.  One hand forms the mudra of granting favors and another hand forms the mudra of dispelling fear.  . . .

And look into Nityaklinna’s eyes as she asks you, as she asks all of us, “What do you desire?” . . .

Hear another question comes from the lips of Nityaklinna, “Where can you experience more compassion in life?” . . . 

“What do you want to be liberated from?” . . .

Commune with Nityaklinna to reclaim personal pleasure.  . . .  Pleasure is a birth rite.  

Lubricate the parts of you that have become brittle and dry with this practice of connecting to Nityaklinna, she who is always wet. . . .

See her their Nityaklinna, the goddess of wetness, the goddess who appears two nights after the new moon.  . . .

Say goodbye to Nityaklinna, this red goddess.. . .   See her walk away, knowing that you can call on her after the yoga nidra practice, perhaps tonight before you go to bed, or next month two nights after the new moon.

Let's revisit the affirmation that was used in the beginning of the yoga nidra practice, the affirmation of Nityaklinna, “I honor my receptivity.”  Repeat the affirmation three times with full awareness and the confidence that it will come true . . . .

Once again feel all the points of contact between the body and floor.. .  Feel supported across the entire body. . .  Feel the head supported, the shoulder supported, the arms supported,  the back supported, the legs supported.  Feel the whole body supported. . . .

Come back to the breath.  Extend the breath from the head to the fingertips. . . Now, extend the breath from the head to the toes. . . .

Make each inhale deeper and deeper. . .

Make each exhale fuller and fuller. . . .

Inhaling and exhaling deeply and fully. . . .  

Say to yourself mentally, “the practice of Yoga Nidra is now complete”. . . 

Keep the eyes closed and begin to wiggle the fingers and the toes. . .  Roll the wrists and ankles one way . . . and then in the opposite direction.  

Take any kind of intuitive movement the body is asking for with awareness of the geography of your surroundings. . . 
. 
Roll over on the left side in a fetal position. . . .  In this position of rebirth and renewal think of anything or something you want to receive. . .  Don't overthink it. Maybe just the first thing that comes to mind. . . . 

Push yourself up to a comfortable seated position with hands in prayer, Anjali mudra . . . 

Join me in the chanting of Nityaklinna’s name.

Om Nityaklinnyai Namaha!

Om Nityaklinnyai  Namaha!

Om Nityaklinnyai Namaha!


Namaste!

Script: New Moon Yoga Nidra for Kameshvari (Kameshwari)

(This is a link to the recorded version of the meditation

https://www.dropbox.com/s/z1yvue0nvdi5fj9/kameshvari%2026%20mins%20revised.mp3?dl=0

when using this script for yourself or others, speak slowly, with lots of pauses giving people time to process the instructions)

Prepare for the practice of Yoga Nidra by lying on your back in Shavasana. If Shavasana is not appropriate, you can sit on a chair or on the floor. Perhaps with your back against the wall. Take whatever position your mind, body, and spirit tell you is an appropriate position for your guided relaxation practice today. Relax your hands and body with the palms facing up for receiving or down for grounding. Eyes can be closed or open with a soft gaze if you're tired or depressed. Slowly inhale and exhale through the nose. As you inhale, the belly rises. As you exhale, the belly falls. Completely relax the body from head to toe. Relax all organs, muscles, bones, cells, nerves. Everything's completely relaxed. On the inhale, inhale positivity, goodness, happiness, joy, and serenity. On the exhale, exhale negativity, anger, anxiety, stress, and intention. Feel more and more relaxed. Any thoughts coming in the mind, acknowledge and then let go. Let the universe take care of you. Tonight, the moon is new. It's the dark disk of the moon. This is the time when the moon is situated between the earth and the sun. And the illuminated part of the moon faces the sun and the dark side faces the earth. Tonight the moon is named Kameshvari. Kameshvari comes on the first night of the waxing moon. She comes when the moon is completely new. She is the goddess of desire and a form of Lalita. Take a deep breath in and on the exhale say, "Desire" and do this at least two more times. Kameshwari's moon is one of new beginnings, fresh starts and rebirth. (pause) When the moon is new, it makes a connection with the sun. This convergence creates a tremendous force. The powerful combination of the sun and the moon's energy helps our wishes come true. This is why we set intentions at the new moon. The new moon represents rebirth, renewal and new beginnings. It is during the new moon that we should begin new projects and activities. The energy of this moon assures us that they will be completed with success. The new moon is a time for introspection and looking within. Imagine a pitch-black, night sky with no lights. The dark sky of tonight's new moon. See the body suspended like a constellation that has not yet been illumined. A dark constellation that is suspended in the sky. The constellation that is suspended in the sky is the body. A body part will be named and when it is named, place a star on that body part, leaving it to twinkle there. Place a star on the right-hand thumb, index finger, middle finger, ring finger, pinky finger, palm of the hand, back of the hand, wrist, forearm. Stars at the elbow, upper arm, shoulder, armpit. Place stars at the side of the right rib cage, right waist, right hip. Stars at the upper leg, kneecap, lower leg, ankle, heel, instep. Stars at the sole of the foot, the top of the foot, the right big toe, second toe, third toe, fourth toe, and fifth toe. And now the whole right side of the body is twinkling and filled with stars. And bring the stars to the left side of the body. And place the twinkling star on the left-hand thumb, index finger, middle finger, ring finger and pinky finger. Stars at the palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the left rib cage. Stars at the left waist, left hip. Stars at the upper leg, the kneecap, the lower leg, ankle. Stars at the heel, instep, sole of the foot, top of the foot. And stars across the left big toe, second toe, third toe, fourth toe and fifth toe. And now the whole left side of the body is twinkling and filled with stars. Stay awake and aware and place a new moon, tonight's moon, the dark disk of the moon at the top of the head. A crescent moon at the forehead. A half-moon at the throat. A full moon at the heart center. A half-moon at the navel. A crescent moon at the sacrum and a new moon at the tailbone. And now see the body twinkling and filled with moons and stars. See the body twinkling and filled with moons and stars. And now release the moons and stars into the sky, into the universe, knowing that they're there to watch over you. And also knowing that we're beings of light and we're made of star-stuff. And now let go of the body rotation and bring awareness to the breath. Bring awareness to the natural breath. Breathing easily and naturally, not trying to change anything. Hreem is the most powerful mantra to connect to the divine mother. It is considered on par with Om for the goddess. It refers to the cosmic heart and can be used for all names and forms of the goddess. Hreem is pure, undifferentiated consciousness and the creative power of the infinite creator. Each letter of the mantra hreem, represents the different stages of manifestation, from the formless to the subtle body, to the physical body. All these stages together for the goddess. Chanting hreem will align you with Lalita Devi, primordial creativity, and the power to manifest the vision of heart. Hreem increases our aspiration and receptivity to divine light, wisdom and truth. Its pure vibration also has the ability to heal us. Begin inhaling thinking hreem and exhale thinking hreem; H, R, E, E, M or H, R, I, M. Inhale thinking hreem, exhale thinking hreem. Stay with the practice of mentally chanting hreem. Continue to mentally chant, "hreem". (pause) And now let go of the practice of chanting hreem and come back to natural breathing. Bring awareness to the Chidakasha, the mind screen in front of the closed eyes. Bring awareness to the Chidakasha, the mind movie. Notice if there are any patterns or colors there. Bring awareness to the Chidakasha, the mind space in front of the closed eyes and in that space see Kameshvari, the Goddess of Desire. She shares her soft, merciful smile with you. She is the color red, like 10 million dawn suns. A crescent moon rest at her eyebrow center. She is adorned with a diadem of rubies. She wears necklaces, belts, and rings. She has six arms and three eyes. And in her hands she holds a bow made of sugarcane, flowering arrows, a noose, a goad and a nectar-filled with bejeweled cup. One of her palms is facing up in Varada mudra indicating her readiness to grant favors or offered gifts. Her five arrows symbolized the desires of longing, maddening, kindling and enchanting and wasting. She asks you, "What are your personal desires tonight?" What would you like to share with her or ask her on her personal phase of the moon? How do the desires of longing, maddening, kindling enchanting and wasting fit into your life at this moment? Take some time to talk with Kameshvari, the Goddess of Desire, this lunar nitya, an aspect of Lalita. (long pause) And now say goodbye to Kameshwari. Let her fade into the Chidakasha, knowing that you can meet her later tonight. Perhaps before you go to bed or next month on the new moon. And now bring awareness back to the Chidakasha, the mind space in front of the closed eyes and let go of the visualization practice. And become aware of the natural breath. Bring awareness to the natural breath. As you inhale, the belly rises. As you exhale the belly falls. Inhale the belly rises, exhale the belly falls. And on the inhale, inhale positivity, goodness, happiness, joy, and serenity. And on the exhale, exhale negativity, anger, anxiety, stress and tension. And on the inhale, inhale the waxing moon and all its forms and phases. And on the exhale, exhale the waning moon and all its forms and phases. And let the universe take care of you. And see once more the moon goddess supporting, guiding and blessing you. (long pause) And begin to wiggle the fingers and the toes. Roll the wrists and ankles one way and then the opposite direction. And take any kind of intuitive movement the body is asking for, being mindful of your environment. And then find yourself in a fetal position lying on the left side, letting the right nostril be open to begin to energize you. Breathing in and out with awareness. Bring awareness to that right nostril and the right nostril breathing. Perhaps closing off the left nostril with a finger, Breathe with the mouth closed through the right nostril. And now let go of the nostril and say some words of kindness mentally to yourself, like, "good job" or "I love you." If this is difficult to do, imagine speaking to yourself as a small child. Or imagine you're channeling the voice of a beloved ancestor and they are speaking to a younger version of yourself. And when you are ready, push yourself up to a comfortable seated position with the palms at the heart center in Anjali mudra or you can use any other mudra that you've learned that feels appropriate for tonight's practice. Maybe Yoni mudra, Shakti mudra, Ida mudra. And join me for the chanting of "Hreem" for Lalita Devi. We will take a deep inhale and on the exhale we'll chant, "Hreem", the mantra of manifestation. Deep inhale. "HHHHHHHRRRRREEEEEEEEEEEEEEEEMMMMMMM" Hari Om Tat Sat a

FULL MOON YOGA NIDRA

(this is not a complete script but an outline.  You will need to know about Yoga Nidra to adapt and use it)

Begin by making MANDALA MUDRA  place it on the belly. Begin deep abdominal breathing

(INTERNALIZATION)
The full moon is the high point of the lunar cycle. This is the climax of the lunar cycle
How are you feeling at this ultimate point in the lunar cycle (pause)
(MANIFESTATION)
The full moon is a time when wishes come true . . . what do you wish for (pause)
Maybe you feel a strong sign that a wish is on its way to being fulfilled (pause)
If you are moon sensitive: you may feel wound up or anxious (pause)
(FORGIVENESS)
Look back at the past month and anyone or anything that has hurt you.  This is the time to forgive.
When you forgive you release the karma and release yourself from the ties of the situation. What every you released with forgiveness fill up with gratitude. (big pause)
(GRATITUDE)
Unfortunately, after tonight, as we start the waning cycle, what you wanted to manifest will probably have to wait. Be grateful for what you have.  (pause)

(SANKALPA)

(BODY ROTATION – What ever path you use to connect to the body according to your preference or lineage. Suggested nyasa practice of placing moon and stars)
(BREATH AWARENESS)
Every movement within Creation is a breath. A breath made of three parts.  It is sometimes referred to as the Cosmic Breath. There is the inhalation (a contraction), there is the exhalation (an expansion) and finally the space between the peak of inhalation/exhalation, the period of transition.
The lunar cycle reflects and mirrors the great Cosmic Breath. The waning moon (from full moon to new moon) is the inhalation, the breath inward toward consolidation, restoration and renewal. The waxing moon (from new moon to full moon) is the exhalation, the expansion in the world and the presence of our light mirrored in the light of the moon. Both the new moon and full moon are the peaks or transitions between the in/out breaths and represent the yin/yang polarities in the infinite all.

(MANTRA HRIM)
The Tantric mantra Hreem (Hrim) is one of the most important of all mantras. It is the equivalent of OM (AUM) for the Goddess. It refers to the cosmic heart and can be used for all names and forms of the Goddess. Hreem is Pure Undifferentiated Consciousness and the Creative Power of the Infinite Creation.
The blessings of HREEM (hrim) is like the spiritual nature of the Sun, particularly in terms of illumination. It increases our aspiration and receptivity to Divine light, wisdom and truth. Its pure vibration also has the ability to heal us.
Begin chanting mentally the mantra Hrim . . .

(OPPOSITES)
(1st opposites - DARK AND LIGHT)
(2nd opposites - FULL AND NEW)

(JOURNEY)

At the Full Moon, the moon reveals her entire face to Earth. It is a time of balance in the cosmos between waxing and waning cycles.
This moon phase is about the balance between taking in the new and releasing the old. This is when you have the clarity to examine all aspects of yourself.
Under the light of the tonight’s full moon become the moon.
See the earth from far above. Look around to see the sparkling stars in the dark sky.
Each star is a possibility – reach out for what is possible.
Look at the stars sparkling and glimmering in the hand. Feel the joy each possibility can bring.
Mentally Hold out the hand with the stars and gently blow them towards the earth. Watch as they shimmer while they fall. After the last star has fallen, reach within the full moon belly, the moon that is you and pull out a handful of moon beams. Bring these from the heart and infuse them with creativity, hope and encouragement. Pick the first moon beam and send it down. Watch as it covers part of the earth. Once it has faded, send out the next. Know that each one helps others grow. When the moon beam practice is done, thank the stars and heavens knowing there are infinite possibilities, creative and hope and encouragement everywhere.

(2nd Sankalpa)
(EXTERNALIZATION)

YOGA NIDRA FOR THE 7th Chakra – Joy

(these are just notes its not really a script its just ideas)

If you want to hear a recording using the ideas as a full yoga nidra please contact me at nyapatrinos@yahoo.com

INTERNALIZATION

Sahashrara, the Crown Chakra, aka the 7th Chakra, is at located at very top of the head.
Touch the top of your head and smooth down your hair. Feel your crown.
The energy of the 7th chakra allows us to experience oneness with everyone and everything.
Intellectual knowing does not exist at the level of seventh chakra
Here there is serenity, joy, and deep peace about life.
At the crown chakra we know that there is a deeper meaning of life and that there is an order that underlies all existence.
The "way of the crown chakra" is the way of going beyond the limits and transcending the ego.
At the crown chakra we know that all of creation is interconnected at a fundamental level.
The color of the 7th chakra is violet. 
Take a long and deep breath. As you exhale, move attention to the top of your head, and imagine a violet chakra. The dark violet glow of the chakra illuminates your mind and the rest of your body.
Feel all the points of contact between the body and the floor
Listen in all directions for sounds . . .
In the heart beat here in heartbeat of the universe often expressed by the mantra OM

SANKALPA
Your own Sankalpa
“I chose to be joyful”


BODY ROTATION

Dew is a deposit of water droplets, formed at night by the condensation of water vapor from the air, onto the surface of objects exposed to the sky. It forms on clear nights when the air is calm or winds are light. The process that produces the dew begins as the sun begins to set and night begins to fall. Objects exposed to the open air cool faster than the air around them, and if it is sufficiently humid, water vapor condenses out of the air and covers the object. Dew may also be drawn from the ground. Another type of dew, "hoarfrost," occurs when the air temperature reaches the freezing point.
That dew signifies truth, is evident also from the Word elsewhere, as in Zechariah:--

The seed of peace, the vine shall give her fruit and the earth shall give her produce, and the heavens shall give their dew (Zech. 8:12);

From a biblical point of view, what does "dew" mean? Dew is used to refer to blessings, favor, prosperity, resurrection, long life, and to describe how an army covers the earth. It can also describe how an eagle covers her young or how God covers His people. We can see a well-known example in Isaac's blessing of Jacob in Genesis 27:28: "Therefore may God give you of the dew of heaven, of the fatness of the earth, and plenty of grain and wine."

(Body Rotation using Dew as the nyasa)

BREATH AWARENESS

As you breath in, feel peace entering the  body
As you breath out , relax every cell in the body
Breath in - Peace
Breath out - Relaxation
Breath in - Joy
Breath out - Relaxation
Breath in  - Joy in the present moment
Breath out  - any tension and stress
Breath in – the energy of Peace moving through the body with joy
Breath out  - The energy of peace filling the body
Breath in  - The energy of the joy moving through the body
Breath out - Joy filling the body completely.
Breath in - Peace
Breath out - Joy

OPPPOSITES
Joy vs Sorrow

(ideas: Start visualize an experience of joy
Now spread that feeling until it pervades your whole body from head to toe.. Sorrow)

Connected –  Disconnected

(ideas:
One with source, peaceful, uni
Disconnected – in disharmony)

VISUALIZATIONS 1

Imagine a big, white lotus with its petals closed in the same place as your crown chakra.  Look at the lotus and contemplate upon its shape, color and texture. 

As you pay attention, the lotus slowly starts to swirl along with the chakra.

One by one the petals of the lotus start to open. As the first layer flowers, you see uncountable rows of more petals still to open.

With every new petal opening the lotus starts spinning faster. You realize that every such opening leads to yet another layer of closed petals. The blooming of the lotus is an on-going process of infinite stages. 

Now see your seventh chakra spinning with equal strength. The chakra's violet light washes over you and pervades every cell, every pore in your body.

Breathe deeply and feel the energy from your crown chakra connecting you to the sky above and to the earth below, and to everything in between, so you become one with existence.

VISUALIZATION #2

Think of a person who you love. Find the feeling of joy, love, warmth, care, concern, togetherness, within you. Feel the emotions.

Now spread the love and warmth and care around you. Feel joy pervading you and love surrounding you.

Visualize the person next to you. Hand joy to the person nearest you as your gift. Let him or her have all the joy and all that you can find. Notice how joy is still within you, even though you are giving them to another person. Joy does not become diminished.  We do not run out of joy. You are jut including the other person within your joy.

Try to remember everyone in the room. Pass joy to everyone here in the room. Realize joy is infinite and you can’t run out of joy by sharing it. 

Visualize your parents. Take all the joy you can find now  and direct it to your parents , it doesn’t matter whether they are still alive or not. Let them share your innermost feelings.
Now think of your nearest and dearest people. Let them have all of the love and joy that you can find.
Fill them with joy and embrace them with love. Notice how both emotions remain within you. You do not lose them by giving them away.

Hand all the joy and love you can find to your friends. Share your heart with them. Pervade and embrace them with joy and love, coming from your heart to their hearts.
Now give your joy and your love to all the people who are part of your lives, co-workers, neighbors, acquaintances, relatives. Feel your togetherness with them by giving them the greatest treasure your heart can give.

Let the boundaries and barriers of the heart fall and let joy and love flow out of it. First to people that may be sharing these buildings with us, and then to the people in the houses around here. Let them all be part of your heart, knowing we belong together at this time, on this small planet.

Go further afield, as far as your imagination will take you, people and beings are everywhere. Feel the unity and togetherness of the family of mankind by sharing the best you have.
Put your attention back on yourself. Become aware of the beauty within you. Know that for your inner life. Make it as beautiful and as peaceful as you can so that you have much to share with others. Let beauty and peace fill and surround you.

SANKALPA
(same as usual)

EXTERNALIZATION

Come back to natural breathing

Joy is out natural state of being.

Unfortunately, in our society we value acquiring and  having things as the primary path to happiness.

Desire for things can destroys our joy, it brings us a short-term burst of pleasure but this joy fades quickly.

Believing joy depends on external things is a trap.

It makes it harder for us to experience real happiness.

True joy comes from our attitude toward things, not from the actual things themselves.

It’s possible for us to spend much of our time in a state of joy, and here are a few suggestions for moving in that direction:

Smile, Love Yourself, Appreciate Everyone and Everything, Practice Loving Kindness, Accentuate the Positive

Listen to the sound of the heart beat.

Listen to the sound of the breath

There is only consciousness here; this universe is nothing but consciousness; you are consciousness; I am consciousness; all the worlds are consciousness - that is the conclusion. That which exists and that which shines (i.e., is known to exist) are all          the (ONE) Self.
                                                                                       
  -Yoga Vasistha

(finish bringing the students/clients out of the yoga nidra)

Yoga Nidra for the 5th Chakra - Visuddhaa

INTERNALIZATION

Fifth chakra meditation focuses on the Vishuddha or throat chakra - first of the three spiritual chakras in our body.

Vishuddha in Sanskrit means "pure." It is the seat of our truth.

Who we are and what we say is located in this chakra. 

Blue is the color of this chakra. Imagine the mat is a blanket and you are lying outdoors.  The weather is perfect and the sky is a brilliant blue. Visualize a clear, blue sky.

Take a few deep breaths and focus attention on every inhalation and exhalation picturing this clear blue sky.

Say to yourself mentally “I am practicing Yoga Nidra”

Say to yourself mentally “I will stay awake for Yoga Nidra”

With every inhalation, expand your boundaries of your body

With each exhale dissolve the physical boundaries and  feel  connected to everyone and everything
Imagine sky  blue purifying light entering your mouth  filling your throat, mouth and chest

This blue light is bringing you back into a place integrity aligning your words with your thoughts, hopes and dreams

This blue light is cleansing negative expression, gossip or any hurtful speech that is self- directed or directed towards others.

This blue light is finding and multiplying the self-respect in your body.

Self-respect means respecting yourself by valuing your own truths.

It means trusting yourself to do what you believe is right even when this means disappointing other people.

Even when other people don’t understand

When you respect yourself , the approval of others is not important.

Remember that you deserve to be treated with respect and dignity just as everyone else does.

We are all equals.
We are all important.
We are all worthy of respect.

Cultivating self-respect gives you the ability to love yourself for who you truly are.

Without self- respect we can feel regret, shame, loathing and blame

Remember, we are respected by others according to how much we respect ourselves.

If we do not respect ourselves, we cannot expect others to treat us with respect?

Get to know and appreciate who you truly are and respect yourself.

Free yourself from the expectations of others and hear your inner voice.

The inner voice will guide you to a free and happy life filled with integrity and self-respect.

Listen in all directions for sounds. . .

And in the heartbeat hear the sound on the universe often manisfested in the mantra om.

 Now come back to the breath and hear the whisper of the Sankalpa

SANKALPA

………………… If you don’t have a sankalpa for today simple say “I respect others and I am respected by others”

BODY ROTATION

See yourself lying on the mat
Riverside and Vineland
Los Angeles
California
US
North America
Earth
Solar System
Galaxy
Imagine the body is a constellation in the galaxy and resting on each body part is a star
stars

(do the body rotation placing  stars)

BREATH AWARENESS

Part 1 – Breath in and out of the throat to tail bone tail bone to throat

HAM Meditation

OPPOSITES
Respect
Disrespect

Honest
Dishonest -

VISUALIZATION

Now you are going to travel into your past

In the same way you have travelled from the past into the present

Retracing the steps of your memory and consciousness backward from this time

The past in part of time and time is part of your mind

Normally you walk forward in time

I am asking you to walk backward in time

By remembering your past you are going into the deep recesses of your consciousness

Scan your life.  Remember the timeline of your life. 

Notice within last year something you were involved in, a project or program that made you feel good, where you felt respected.

Or perhaps something you are always involved in that brings you respect, pleasure and fulfillment.

And as you are scanning yourself participating in this program event

Notice what you bring or brought to this particular specific event

Notice when you felt respected. 

Notice when you gave respect to others.

What did you bring to this event?

Was it true creativity?

Was it a sense of organization?

Was it an awareness of deep encouragement?

Was it bringing about a sense of order and harmony?

When you work on this project do you feel like you are working from integrity?

Focus and notice the main qualities that you brought to this program, event, to this special project

Without censorship or judgement

What your proclivities are

What did you or do you bring

And mentally record it and be aware of it

And go back a few more years continuing to scan your life on this time line of possibilities

And notice yourself feeling respected as you are involved in particular projects goals

What are you giving?

How are you sharing?

How are you expressing yourself?

Why are you happy?

Are you acting in integrity?

Are you being respectful?

Are you being respected?

As you are noticing this

Begin to notice

Notice your unique way of being in the world

Notice the respect and integrity you bring.  Notice the way you treat others and the respect you bring them.

Notice the small ways that self –respect and respect to others fills your life with joy.

As you are noticing and becoming aware of the respect realize that . .

There is always something to try to happen through you through your own unique patterns

Not someone else’s pattern although it may be similar there may be similar qualities

Notice as you go back a little further

Go back to being a young girl or boy

What were your proclivities?

What was the gift?

What did you bring?

How do you interact with others?

Were  you respectful of them?

Were they respectful of you?

See if you can see a connection between the little boy and girl, the young man or woman, and the most recent experience?

What has always been with you?

What has always been there trying to express itself?

What makes you feel like you are acting in integrity?

What makes you feel respected?

Are you respectful to others?

2nd SANKALPA

(as usual)

EXTERNALIZATION

(as usual)