Hi,
I'm Fiona from Blue Rim Yoga.
Now I'll be guiding you through a beautiful relaxing yoga nidra called Savayatra.
It's the 61 point relaxation.
This journey visits the marma points,
The junction points of pranic flow.
As you practice you may feel areas of tension.
By bringing awareness to these areas we start to release.
So you're lying in shavasana on your back on a mat,
On a blanket,
On the bed if you wish.
Your eyes are closed but you're still quite aware.
You're aware of your surroundings.
Making sure you're comfortable and you're warm.
Slowly bring awareness to the breath.
Starting to consciously slow your breath.
Relax the body,
Relax the head and the face,
Relax your neck and your shoulders,
Relax the upper arms,
Lower arms,
Your palms and your fingers.
Relax the finger joints,
Your wrists,
Elbows,
Shoulder joints and your neck.
Relaxing your chest,
Navel,
Lower abdomen and your hips.
Relaxing your thighs,
Lower legs,
Feet and your toes.
Relax the ankles,
Knees and your hip joints.
Relax the navel,
Your chest,
Shoulders and neck.
Lastly relax your face,
All the small muscles of your face.
Continue to breathe deeply and smoothly here.
Now we begin the journey through the 61 marma points.
Firstly bring awareness to your eyebrow center.
Imagine a point of light or energy in this space.
Rest here,
Breathe here.
Not only at the surface but deep in your mind.
Now bring your awareness to the hollow of your throat.
Visualize a point of light or energy in this space.
We rest here,
Breathe here.
Now bring your awareness to your right shoulder joint,
Your right elbow joint,
The right middle wrist joint,
Tip of the right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the small finger,
Middle of the wrist joint,
Shoulder joint,
Back to the hollow of the throat,
Your left shoulder joint,
Elbow joint,
Your middle of your wrist joint,
Tip of the left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the small finger,
Back to the middle left wrist joint,
Elbow joint,
Shoulder joint,
Your throat center,
Hollow of the throat.
Moving your way down to the heart center,
Deep at the core of the chest,
Breathe here.
Center of the right chest,
Heart center,
Center of the left chest,
Heart center,
Down to the navel center,
Pelvic center,
Between the two hip joints,
Right hip joint,
Right knee,
Right ankle joint,
Tip of the large right toe,
Second toe,
Middle toe,
Fourth toe,
Your small toe,
The right ankle joint,
Knee joint,
Your right hip joint,
Back to the center of the pelvis,
Over to the left,
Your left hip joint,
Knee joint,
Ankle joint,
Your left big toe,
Second toe,
Middle toe,
Fourth toe,
Your small toe,
Your left ankle joint,
Your left knee joint,
Your hip joint,
Back to the pelvic center,
And then upward to the navel center,
Breathe here.
Stay here for a couple of breaths,
Breathing into the navel center,
Come back into your heart center,
Breathe heart center,
Come into your throat center,
Breathe throat center,
Back to your eyebrow center.
Imagine that point of light or energy in this space.
Remember it's not at the surface,
It's deep in your mind.
Stay here for a minute in silence.
If your mind wanders,
Just bring it back to the sound of your breath.
Sensing your whole being now,
Being a vast internal space,
Filled with points of energy,
Feel the subtle breath,
Like a breeze,
Breathing your whole body.
Observe the energy of your breath,
Relax with your breath,
Slowly bring awareness back to your room,
Gently,
When you're ready,
Rolling over to the right side and sitting up when you're ready.
Hands come together in prayer,
Kind thoughts,
Kind words,
Kind heart.
Namaste.
