61 Point Practice: Yoga Nidra

A guided relaxation practice, using techniques popularized by Swami Rama (61 point exercise) and Swami Satyananda Saraswati (Sri Yantra, starting the exercise at the brow). These techniques are utilized to induce a state of yoga nidra, conscious sleep or sleep with a thread of awareness. They may also help guide you into a deep sleep, depending on what your intention for the practice is. Enjoy, and I welcome any feedback.

Transcript

This practice is a method of grounding and deep relaxation both on the level of the physical body and the energetic body.

So we'll start with a grounding practice and then move through a sort of mental massage of whole body.

So for this practice I invite you to preferably laying down if you can,

Whether it's on your mat or in your bed or wherever you are.

This practice can also be done sitting,

But just making sure that wherever you are your neck feels like it has enough support.

Your knees maybe having some solid support underneath them.

And a place where the feet can come to rest.

Fine tuning your comfort.

Continuing to make little physical adjustments until it really begins to feel as though the body can just sort of land,

Landing into that support beneath you.

Prioritizing your physical comfort making any adjustments throughout our practice,

But I really invite you to rest into stillness as much as you can.

Gently turning awareness into the breath.

Easeful effortless breath.

And noticing where the body moves as you breathe.

Noticing the belly as you breathe.

Noticing without any need to change.

As the breath expands the body,

The belly,

The shoulders,

The skin,

Whole body expansion.

Now each exhale invites the body to relax.

To surrender down.

And to whatever it is that support is beneath you.

With each exhale softening just a little bit more.

Riding gentle waves of the breath.

Expanding.

Releasing.

Softening the tongue behind bottom teeth.

Softening the jaw.

The cheeks.

The eyes and the eyelids.

Eyelashes coming to rest.

The brow.

All the muscles of the face.

Drained of tension.

Feeling spacious and at ease.

Letting go of whatever it is they've held onto.

Just a little bit more.

Sending the breath from lips and nose sweeping breath down the body.

Softening shoulders.

The neck where it connects to shoulders and head.

With each exhale sending that spacious sense of ease.

Down from shoulders down through arms inviting the elbows and the wrists,

Each finger,

To come to rest.

Down the back between shoulder blades and curve of lower back.

Hips in sacrum.

Breathing down towards the earth.

Easeful back.

Exhaling down.

Through legs,

Through the feet.

Committing them to rest.

Softening.

Whole body being breathed.

Sort of easeful,

Effortless space.

Turning over doing for a sense of being.

Riding the waves of your breath for about five more rounds of breath.

Reviews

Here is a voice that really works to move you deeply into relaxation. Thank you!

Aaaaaaaah. Thank you. A perfect experience. I am tremendously grateful.

Thank you for offering this calming and restful technique. Expertly presented and effective. Many thanks.

Deep rest .. thankyou 🙇‍♀️⚘

Loved it..thank you