Deep Rest: A 61 Point Yoga Nidra

A guided Yoga Nidra, about 24 minutes. This is the 61 point practice: a slow rotation of awareness through 61 points in the body, one at a time.

Set up lying down, on your mat or in bed if you are planning to sleep afterwards. Dim the lights and have a blanket or something warm over you, since you will be still the whole time. Once you are settled, stay still and follow the sound of my voice from one point to the next.

There is a moment near the beginning to set a sankalpa, a short intention spoken in the present tense, as though it is already true. If you are working with one, have it ready before we start.

The photo is one of mine, Peggy's Cove, Nova Scotia at sunset.

Music: Deep Atonal Meditation by NaturesEye.

Transcript

Get settled in Shavasana. Allow your hips to be heavy. Your spine. Go on. Support it. Allow the arms to rest. By your side, Slightly away from your body, Palms facing up, Fingers Gently curl them. Shoulders heavy. Down your back. Soften the jaw. Allow the time to fall away from the roof of the mouth. Soften the muscles of the face. Your eyelids, Allowing your eyes to gently close. Take a few moments to relax. Notice the weight of the body against the floor or the bed Feel your body being supported completely. You don't need to hold yourself back. You don't need to do anything. Just be here. As you come to stillness just bring your awareness to your breath. Notice. The quality of your breath. Fast or slow, Deep or shallow, Quiet or loud. Slowly start to deepen your breath. Deepen your inhales. Send the air all the way down to your belly. Now lengthen your exhale, See if you can release. Exhale all the air out. And with every inhale, Feel your body expand. And as you exhale, Slowly release any tension. Mantle North. Fatigue from your body. Just letting everything go with your exhale. With every inhale. Feel your body getting lighter. Notice the pause between the inhale right before you start to exhale. And as you exhale, Feel your body settle down. And become still. Allow your breath to become quiet. And continue. Is following the air. As it moves there. And that's it. When the breath has settled and your body feels heavy and still. You're ready to begin. The journey. Quietly. In your mind. I am awake and aware. And I am practicing it. As we begin. You can. The sankalpa and intention for your practice. This can be a simple meditation. And the present moment. Want a little bit more of in your life. Be something like I am. At peace. Happy. I am strong. Whatever comes into your mind. If you can't think of anything, Say, I am resting. When you find your Sankalpa. Quietly repeat it to yourself three times. I will guide you through 61 points. The body. You will move your awareness. At each point. Just rest your attention fully. Pause. For a few seconds. You can visualize. Warm golden light. 8 please. To survive at each point. Acknowledge it and then move on. Force it or move anything. Don't linger. Just allow your awareness to move from one point to the other. Bring awareness to the space between your eyebrows. Your third eye. Allow your awareness to rest at your third eye. Move your awareness to the base of the throat. Right shoulder. Right elbow. Right wrist. Tip of the right thumb. Tip of the right index finger. Tip of the right middle finger. Tip of the right ring finger. Tip of your right middle finger. Bring your awareness back to the right wrist. Right elbow. Right shoulder. Base of the throat. Allow your awareness to rest at the base of the throat. Left shoulder. Left elbow. Left wrist. Tip of the left thumb. Tip of the left index finger. Tip of the left middle finger. Tip of the left ring finger. Tip of the left little finger. Bring your awareness back to the left wrist. Left elbow. Left shoulder. Base of the throat. Allow your awareness to rest at the base of the throat. Allow your awareness to move down to the heart center, Center of the chest. The right side of the chest. Center of the chest. Left side of the chest. Center of the child. Allow your awareness to rest. At the Heart Center. Center of the chest. Navel center. Lower abdomen. Right hip. Write me. Right now. Tip of the right big toe. Tip of the right second toe. Tip of the right third toe. Tip of the right fourth toe. Tip of the right little toe. Right ankle. Write me. Right hip. Lower abdomen. Enable Factor left hip. Laugh more. Left ankle. Tip of the left big toe. Tip of the left second toe. Tip of the left third toe. Tip of the left fourth toe. Tip of the left little toe. Left ankle. Rats. Left hip. Lower abdomen. Center. Heart center. Base of the throat. Bring your awareness back. To the space between your eyebrows. Your Sarah died. Holding your awareness here. Deep self-love. Let your breath flow naturally and effortlessly. Allow your body to rest. And breathe naturally. Noticing your body breathe. As it rests here in stillness. You don't need to hold on to anything. Nothing for you to do. To calmness. And let go of anything you're holding onto. Body and your mind. Body will breathe for you. All you have to do is be here and rest. Gently bring your awareness back to your side calf bones. Repeat it quietly to yourself many times. Allowing the world. The practice of yoga nidra is complete don't need to move yet. In this stillness. Just notice the quality of the silence. Your body is happy. Bye. Breath continue. To flow. Stay here for as long as you wish. No rush to go anywhere. I believe you. Amen. Let you rest.