So begin to settle down,
Get yourselves nice and comfortable.
And with that awareness now of yoga nidra,
Bringing your body into more comfort,
Check and see if there's anything that you could do to make yourself maybe 10% more comfortable.
And if during the practice you feel that you need to change position,
That's okay to do that.
But we try and stay in the same position as much as we can.
But obviously,
If you are uncomfortable in position,
It is important for you to maintain that comfort and find your position of ease.
So in this position of ease,
Could you allow your awareness to come down to your feet,
In around your feet,
And the ankles,
And the next time that you breathe in squeezing or getting a little bit of tension into the feet on the ankle,
Squeeze,
Squeeze,
Squeeze as you breathe in.
And then as you breathe out,
Release,
Relax,
Let go.
Allow a softness as you continue to breathe.
Allow a softness to come in around the feet and the toes and the ankles.
And then let the awareness come up to the legs up to the calves,
The knees,
The thighs.
And as you breathe in the next time,
Squeezing all those muscles in your legs,
Squeeze,
Squeeze,
Squeeze.
And then as you breathe out,
You could breathe out through the mouth if you like as well.
Release,
Relax,
Let go.
Continue with your even flow of breath,
But allowing a softness into the legs.
And then we let the attention the awareness come to the buttocks,
The glutes,
The bum muscles.
And as you breathe in the next time,
Squeezing the glute or the buttocks,
Squeeze,
Squeeze,
Squeeze.
And then as you exhale,
Release,
Relax,
Let go.
The awareness then moves up to the back,
The lower back,
Middle back,
Upper back and all the muscles in the back.
How would it be the next time that you're breathing into squeeze all the muscles in the back?
Squeeze,
Squeeze,
Squeeze.
And then as you breathe out,
Release,
Relax,
Let go,
Let all those muscles in the back spread across the mass of the bed of the chair.
Then we move the focus our attention to our hands,
You could make a little fist with the hands a gentle fist with the hands.
And then as you breathe in,
Squeeze all the muscles in the arms and the hands and the shoulders,
Squeeze,
Squeeze,
Squeeze.
And as you breathe out,
Release,
Relax,
Let go.
Like the arms and the hands to soften the shoulders to melt a little bit more away from the ears.
And then the attention comes up to the face.
As you breathe in the next time,
Squeeze,
Squeeze,
Squeeze all the muscles in the face doesn't matter what face you make,
Nobody can see it squeeze,
Squeeze,
Squeeze.
And then as you exhale,
Release,
Relax,
And let go.
Allow selfless now into the jaw.
And as you let your awareness come to your breath,
Noticing your breath at the same time,
Connecting with the flow of your breath and effortless effort in the breath.
Sense the sounds around you now,
Passing in and out of your awareness.
Can you sense feel or imagine the space around you the touch of the air against your skin.
Sense feel or imagine the back of the body on the mat,
Or the bed or the chair and allow the weight of your body settle down a little bit more into this support.
Sense feel or imagine the front of your body.
Soften the belly and become aware of the gentle rise and fall of the chest and the abdomen.
Allowing each breath to move or weave its way seamlessly into the next.
Perhaps at the top of each inhale,
Relax and breathe out.
Exhale,
Letting go.
Allowing this all to happen without effort.
And remember during this practice of our yoga nidra you are welcome just as you are.
Just as you are staying with that focus on the breath.
Can you sense feel or imagine that you are simply the witness,
Feeling and guiding the breath.
You are not the breather.
The body breathes.
We are now ready to move on to Shavayatra.
And the benefit of this is it allows our focus on our attention to comes to major energy points in the body.
Including the adana or the space in between the eyebrows,
Different chakras,
Vishuddha and Anahata,
Manipura and the Svadisthana chakras.
The other points are called marmas.
And the marmas are energy centers where the three channels the nadis converge.
Sometimes because of stress,
Or negativity,
Or just life in general,
The chakras and the marmas can become constricted.
And this 61 point exercise frees up this circuit so that the prana or the life force can flow more freely.
So during this practice,
We move our attention around the body.
At each point,
We stop rest our attention there.
And maybe if you like visualizing a blue star like point of light.
Allow yourself to be guided through the practice,
Settle into each point,
And allow the breath to flow to each point.
So we begin with the adana,
The center of the eyebrows,
A blue star like point arriving here.
And moving down to the Vishuddha or the trot chakra.
Then over to the right shoulder joint,
The right elbow,
Wrist,
Tip of the right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right wrist joint,
Elbow joint,
Shoulder joint,
The Vishuddha or the throat chakra.
Letting a starlight a blue star light land at the throat area.
Then over to the left shoulder,
Left elbow joint,
Wrist,
Tip of the left thumb,
Index finger,
Middle finger,
Fourth finger,
Little finger,
Back to the left wrist,
Elbow,
Shoulder,
Back to the throat,
The Vishuddha chakra.
Then moving this blue star like point of light down to the Anna Hatter or the heart chakra in the center of the chest.
The awareness then moving over to the right side of the chest,
Then back to the middle of the chest,
The left side of the chest,
And then back to the Anna Hatter or the middle of the chest.
Experience then down to the navel,
The Manipura chakra.
And then just below the navel,
The Svadhisthana,
The sacral chakra.
And then over to the right hip joint,
Knee,
Ankle,
Tip of the right big toe,
The second toe,
Third toe,
Fourth toe,
Fifth toe,
The ankle joint,
The knee,
The hip,
Back to the Svadhisthana chakra just below the navel,
The sacral chakra of the pelvis,
The left hip joint,
Left knee joint,
Left ankle joint,
Tip of the left big toe,
Second toe,
Third toe,
Fourth toe,
The little toe,
The ankle,
The knee,
The hip,
The Svadhisthana chakra,
Below the navel,
The sacral chakra.
This blue star like point then moves to the Manipura chakra above the navel,
The solar plexus.
Then to the Anna Hatter chakra,
The heart center,
Center of the chest.
And then to Vishuddha chakra,
The throat area.
And then Ajna chakra of the center of the eyebrows.
Bringing the attention back to the breath.
Sense the light,
The heat and the energy of each blue star,
Nurturing,
Soothing and relaxing you.
Sense,
Feel or imagine your body as the night sky filled with a woven map of interlinked blue light twinkling stars.
Breathe.
Observe your body and mind working and breathing together as a complex living being without effort at one as one at ease,
At rest,
At peace.
And we now leave a space for the fullness of silence to enter to this place of deep rest.
I mind the time and when it's your time to move,
I will guide you back.
Because we were beholder's spirits like this,
Their breath is Textual and Big not.
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