Hello,
This is Kimberly.
I would like to share with you today a 61 point method of conscious rotation.
So this is a form of yoga ninja,
But it's also an exercise that has many benefits,
One of which is a deep and complete release of muscular tension in the body.
So this exercise affects the physical body by working deeply on the pranic field or energy field and our nervous systems.
Systematic relaxations generally focus on relaxing muscle groups,
But this 61 point exercise focuses on vital nerve rich points in the body,
Helping to balance the subtle energies and increasing mental harmony in the process.
The second benefit of this practice is that it trains the mind to become one pointed.
So as you direct your attention in a systematic and orderly fashion for a definite period of time,
You increase your ability to concentrate.
This is a much underrated skill,
An unused skill these days.
A one pointed mind is helpful in all areas of your life,
But is indispensable in the journey towards self understanding.
The third benefit from practicing this exercise is that it begins to shift the direction of your attention inward.
And this habit of directing the mind through the senses to objects of the world outside of us can be an obstacle to entering our internal realm if the mind stubbornly resists turning inward.
So practicing 61 points is a means of directing the flow of the mind from the outward channel of the senses to the subtle inner levels of our mind body connection and the vital energy that sustains us.
So I'd like you to become comfortable,
Preferably laying on your back in such a way that your spine is aligned,
Your feet and arms are a comfortable distance to your sides.
And it's best to have a thin pillow under your head and maybe a blanket over your body so you do not become cold.
And part of this,
Of course,
Is having a deep diaphragmatic breath,
So relaxing the abdominal muscles,
Allowing the breath to be free and full.
And now allow your attention to move through your head and your face.
The top of the head,
The forehead,
The eyebrows,
The eyes,
The cheekbones,
The nostrils.
You're noticing any tension and releasing it,
Letting it go with the breath.
Be aware of the breath at the top of your head.
Letting it go with the breath.
Be aware of the breath at the nostrils for several breaths.
And I'd like for you to try to stay awake during this conscious rotation.
If you fall asleep,
It's okay.
I will bring you back at the end.
And as I bring you back at the end,
I try to focus on my voice as you continue to survey the mouth,
The jaws,
The chin.
And then survey the neck and throat,
The shoulders,
The arms,
The elbows.
The wrists,
The hands,
The fingers,
And the fingertips.
And have a sense as though you are inhaling from the tips of the fingers up to the shoulders.
And then exhaling back to the fingertips.
And then exhaling back to the fingertips.
Let's do that a few more times.
And now move your attention from the fingers back through the hands,
The wrists,
The lower arms,
The shoulders,
The upper back and chest.
And concentrate at the center of the chest.
Inhaling and exhaling completely several times.
And be aware of the stomach,
The abdomen,
The lower back,
The hips,
The thighs,
The knees,
Calves,
Ankles,
The feet and the toes.
And exhale as if your whole body is exhaling.
And inhale as if your whole body is inhaling.
And as you exhale,
Let go of all tension,
Worries,
And anxieties.
And inhale as if you're breathing.
Inhale as if you're inhaling new energy,
As well as a sense of peace and relaxation.
Exhaling and inhaling several times.
Whole body,
Whole body breath,
Whole body breathing.
And now move your attention from the toes to the feet,
The ankles,
The calves,
Back up the thighs,
The knees,
Hips,
Lower back,
Abdomen,
Stomach,
And chest.
Again,
Concentrating at the center of the chest.
Exhaling and inhaling completely several times.
And now survey the upper back,
Shoulders,
The upper arms,
The lower arms,
The wrists,
Hands,
Fingers and fingertips.
Feel as though you are inhaling from the tip to the fingers,
Up to the shoulders,
And then exhaling back to the fingertips.
Letting go of all tension,
Worries,
Anxieties.
Inhaling as if you're inhaling new energy,
As well as that sense of peace and relaxation.
And move your attention from the fingers back through the hands,
The wrists,
The lower arms,
The upper arms,
The shoulders,
The neck,
The throat.
Releasing tension as you go into the chin,
The jaw,
The mouth,
The nostrils.
Be aware of the breath at the nostrils.
Notice the temperature,
The quality.
And now move your attention to the cheekbones,
The eyes,
The eyebrows,
The forehead,
The top of the head.
Imagine that you're exhaling and inhaling all the way from the top of the head to the tips of the toes.
Now bring your attention again to the space between the eyebrows.
And maybe you're just focusing on the tip of the nose,
To the space between the eyebrows.
And maybe you can visualize a soft illumination there.
And stay in that space.
Visualize that illumination.
And now bring your attention to your throat center and listen.
What is the sound of your inner self?
Stay in this space for a few breaths.
And now bring your attention to your chest,
Your heart center,
And feel a soft,
Relaxing sensation.
A sense of warmth emanating with each beat of your heart.
And feel that sense of warmth expanding outward,
Maybe even beyond the body.
And stay in this space for several breaths.
And now bring your attention to your solar plexus,
The area between the heart and the belly button.
And visualize a flame there.
Sense your personal sense of strength and power there.
And stay in this area for several breaths.
Now bring your attention to your navel center,
A couple of inches below the belly button.
Visualize your deepest desire arising.
What comes to you?
What comes to your mind?
Stay with this for several breaths.
And now bring your attention to the base of your spine,
Onto your legs and feet.
Feel a sense of grounding connected to the earth,
And a sense of support,
Safety,
Stability.
And stay in this space for several breaths.
Now let your attention travel up and down the spine a few times,
Returning to each of these spaces.
No effort.
Just allow your attention to settle anywhere along the spine that you would like.
And notice where your sense is settling.
And just breathe into that area.
Breathe into that space.
Breathe into that center.
And now bring your attention back outward from the stillness and the silence.
Through the awareness of the relative quietness of the mind,
Through the awareness of the smoothness of the breath,
And the stillness of the physical body.
So you begin to arise out of this yoga nidra.
Bring the deep stillness and silence that you found with you as you gently begin to wiggle your fingers.
And then your toes.
And gradually moving as you wish.
Maybe you'd like to move into a full body stretch.
Or maybe you would like to lay in stillness for a few more moments.
Whichever you choose.
I wish you peace,
Love,
And light.
