Namaste Welcome to this Nidra practice.
My name is Joyce and I will be guiding you through a 61 point relaxation technique.
In Yoga Nidra,
We are not aiming to sleep or concentrate.
We are taking a dive into the deeper layers of our body,
Our consciousness,
And we're turning down the senses so that we can better understand who we are in our wake state.
The sound of my voice will be an anchor for you.
So as we move through this practice,
There's no need to feel like you have to concentrate or focus.
If you feel yourself drift off,
It's all good.
I'll be here to guide you.
Maybe you come back.
If you stay in this restful state,
Trust in the intelligence of your body and trust that your body's giving you what you need.
Come to a comfortable place where you can lie down,
Either on a bed,
On a yoga mat.
If you need to sit up for any reason,
Please prop yourself up accordingly,
Safely.
When you feel ready,
Make sure that you're able to close your eyes.
Soften your body.
Feeling your inhales.
And welcoming your exhales.
Deep breaths in through your nose.
Long,
Slow breaths out through your nose.
Not trying to concentrate on anything or control anything.
Just allowing your body to breathe in.
And out.
Become aware of your whole body.
Lying on the floor.
Along or with company.
Feeling the vibrations of your energy as you breathe in and out.
Maybe you notice the tingling in your body.
Notice your body being heavy on the floor or on your bed.
Notice your body becoming still.
Feel the slow rhythm of your breathing.
As your body softens more and more.
As you notice your body getting more soft.
Feel yourself release control.
The sounds you might hear.
Heal yourself,
Release control.
Or the feeling of your clothing.
Feel yourself release control.
Of your sense of smell.
Through your self-release control.
Of your sense of seeing as your eyes remain closed.
Maybe your inner eyelids close.
As you breathe in,
Feel your entire body,
Feeling the lightness as your body rises into your breath.
Exhale,
Feel heavy,
The weight of your whole body.
Breathing in,
Notice the sense of lightness as your body feels your breath enter through every chamber.
Exhale heaviness as each chamber of the body rests on the floor or on your bed.
Notice your response to your body as you feel the lightness and the heaviness.
As we move through these 61 points of relaxation.
You may stick with one point.
And then move on to the next.
Not lingering too long,
Becoming too attached.
Just noticing your body.
And moving to the next point in your body.
As I name each point.
Right,
Breathe into the sound.
And as you exhale,
Feeling the sound of Aum.
Putting your attention to the space between your eyebrows.
Keep your attention at this point.
OM center of your throat.
Oh.
Right shoulder joint.
Oh.
Right elbow joint.
Right wrist joint.
Tip of your right thumb.
Tip of your right index finger.
Tip of your right ring finger.
Tip of your right little finger.
Right wrist joint.
Right elbow joint.
Right shoulder joint.
Center of your throat.
Left shoulder joint.
Left elbow joint.
Left wrist joint.
Tip of your left thumb.
Tip of your left index finger.
Tip of your left middle finger.
Tip of your left ring finger.
Left wrist joint.
Left elbow joint.
Left shoulder joint.
Center of your throat.
Center between your chest.
Right side of your chest.
Back to the center of your chest.
Across to the left side of your chest.
Center of your chest.
Navel center.
Pelvic center.
Right hip joint.
Right knee joint.
Right ankle joint.
Right big toe of the right foot.
Second toe.
Middle toe.
Fourth toe.
Little toe of your right foot.
Right ankle joint.
Right knee joint.
Right hip joint.
Pelvic center.
Left hip joint.
Left knee joint.
Left ankle joint.
Big toe of your left foot.
Second toe.
Middle toe.
Fourth toe,
Little toe of your left foot.
Left ankle joint.
Left knee joint.
Left hip joint.
Of the center.
Navel center.
Center of your chest.
Throat,
Center.
Eyebrow center.
Bring your awareness to your whole body.
Breathe into your whole body.
As you continue to breathe into your body.
Become aware of my voice.
As you become aware of your right and left leg.
Become aware of your stomach breathing in and out.
Become aware of your chest.
Your left and right shoulders.
Your whole arm left and right.
Your neck and head.
As you slowly Start to breathe into your face.
Exhale,
Look over your right shoulder.
Breathe in through the center.
Exhale,
Look over your left shoulder.
Breathe in through center.
As you breathe into your body,
Notice the lightness on your inhale.
The heaviness on your exhale.
Fully becoming aware of your body.
As you breathe.
Aware of the space around you.
As you become more aware of the space around you,
The company,
If any.
Maybe you start to add movement in your hands.
Movement in your feet.
Movement in your neck.
Maybe you start to bend your knees.
If it's possible,
Bring your knees towards your heart.
Rock to one side of your body.
Begin to hug around your shoulders.
Prepare yourself to come upright,
But not rushing.
If you need more time,
Stay where you are as long as you need.
If you have a blanket,
Make sure it stays on you.
If you're ready to come up,
Press yourself up to a seated position where you can feel the equilibrium in your body start to balance.
Thank you for joining me.
Have a wonderful rest of your day.
