Tara's Yoga Nidra of Elemental Integration

Welcome home. Lay flat like a star. Web, hands, and heels are celestial anchor points. The limbs are threads leading to the center. Close the eyes. Exhale and allow the body to settle. Feel the breath becoming spacious. Observe the spacious, effortless breath settling the body deeper into stillness. Be in the space of awareness, which is Yoga Nidra. Let this form of awareness be held by this state of consciousness. Be safe within the vessel of the form of awareness which is Yoga Nidra. Exhale. Drop the mind down into the heart. Let the awareness be deep in the heart. I am my heart. I am my heart. I am my own true heart. And my heart is open. Welcome the feelings or insights that arise in the heart. Welcome the voice of the inner teacher. Guide now the light of conscious awareness around the body. The body remains still, but the awareness moves from point to point. It is as if the body is a night sky, and the light of mental awareness shines at each point, awakening the shining presence of a twinkling star so that the body becomes a constellation of shining stars in the night sky. Inhale, and as the breath moves out, let a star shine bright at each point: at the crown of the head, between the eyebrows, and in the throat between the collarbones. Shine the bright stars of mental awareness down the right arm—shoulder, elbow, wrist, thumb, index finger, middle finger, ring finger, little finger—and back inside the right wrist, elbow, and shoulder. Bring the awareness back to the throat between the collarbones. Shine the bright stars of mental awareness down the left arm—shoulder, elbow, wrist, thumb, index finger, middle finger, ring finger, little finger—and back inside the left wrist, elbow, and shoulder. Bring the awareness back to the throat between the collarbones. Shine the awareness down into the heart space: a bright star behind the middle of the breastbone, a star in the left breast, a star in the right breast. Then bring the awareness back to the heart space so the star shines bright behind the middle of the breastbone. Drop the awareness down into the navel. A star shines there. Drop the awareness down into the yoni. A star shines there. Shine the awareness over to the right hip and feel stars shining down the right leg—knee, ankle, big toe, second toe, third toe, fourth toe, little toe—and back inside. Stars shining in the right ankle, knee, and hip. Bring the awareness back to the light shining in the yoni. Shine the awareness over the left hip and feel stars shining down the left leg—knee, ankle, big toe, second toe, third toe, fourth toe, little toe—and back inside. Stars shining in the left ankle, knee, and hip. Bring the awareness back to the light shining in the yoni. Lift the awareness back to the star shining in the navel. Raise the awareness back to the star shining in the heart space. Be aware. Be in the openness of awareness that is Yoga Nidra. Be aware of the whole constellation of the body shining in the night sky. So many stars. The whole body. Inhale and the space between the stars opens so the stars fill the full expanse of the night sky. Exhale, the stars fall to the earth, settling on the web of the body. Inhale, stars rise and spread—spacious, open, dark between them. Exhale, starlight like drops of rain descends, landing on the star-web body resting on the earth. Light dawns. Feel the star drops warmed on the body-web as the sun shines. Inhale, the earth is warmed. The starlight drops drawn up from the body by the fire in the sky. Exhale, stars down to earth. Inhale, stars up to heaven. Exhale down to earth. Pause between the breaths. With awareness in the bright star in the center of the heart space. Awareness in the anchor points—heels, hands. Awareness in the anchor threads—legs and arms. Awareness in the spine and head. Breathing on the web anchored in the stars. Breathing stars to earth. Let the bright light of consciousness travel the triangles in the body-web. Exhale, breath moves down from yoni to heels. Inhale, breath moves up from heels to yoni. Upward pointing triangle. Pause to exhale awareness at the yoni. Inhale, breath moves up from yoni to breasts. Exhale, breath moves down from breasts to yoni. Inhale, breath returns to the breasts. Pause to exhale. Awareness at the breasts. Downward pointing triangle. Inhale, breath moves up from breasts to eyebrow center. Exhale, breath moves down from eyebrow center to breasts. Inhale, breath moves up to eyebrow center. Upward pointing triangle. Let conscious awareness join the upward pointing triangle to the downward pointing triangle. They meet at the breasts. Let the breath move in the diamond of the body—star-web. Shining diamond. Exhale from eyebrow center to breasts and pause to inhale. Exhale from breasts to yoni. Inhale from yoni to breasts and pause to exhale. Inhale from breasts to eyebrow center. Exhale back to breath. Breath awakens consciousness in the diamond. Diamond breath makes the shape vivid—the shining diamond of awareness. I am practicing Yoga Nidra. I am practicing Yoga Nidra. I am practicing Yoga Nidra. Then exhale all awareness from the edges of the diamond into the heart space in the center of the diamond. Inhale awareness out to the edges of the diamond and back to the heart space. Being in the heart space. In the diamond, in the web. Feeling the stars shine. I am my heart. I am my heart. I am my own true heart. And my heart is open. Breathe awareness into the heart space. Welcome the insights of the inner teacher, carried on the silent voice of the heart. Welcome home to yourself, woman on the web of dreams. Integrated. Laying like a star-web. Safe in the consciousness that is Yoga Nidra. Securely held by the state of awareness. Safe within the vessel of the form of awareness which is Yoga Nidra. Know this practice of Yoga Nidra is coming to an end. Carry the blessings of the practice—the awareness of connection—out with you. The practice of Yoga Nidra is complete. Stretch. Yawn. And open your eyes. Let your breath be a bridge to a more everyday state of consciousness, yet savor still the shining presence of awareness.