Short 61 Point Yoga Nidra Practice
by linda kantor
Take time with this short yoga nidra practice to give yourself the gift of deep rest and self care. Even a short practice can offer restoration, and press the "refresh button". Explore the energy points in the body and allow a deepening of spacious awareness.
Transcript
Welcome to this time of rest and self-care.
Find a cozy spot where you can lie down comfortably with your arms by the sides of your body doing whatever you need just to be comfortable and when you find that comfortable space begin to notice your breath.
Noticing how you are arriving into this short practice to feed a more rested self.
Notice the feeling of the air around you as you begin to settle in allowing yourself to feel cozy and comfortable and following the rhythm of your breath.
Noticing how it feels in your body to give yourself some time just to rest.
Sensing the breath greeting you as you arrive into this space with yourself.
On your next out breath you might like to let out a sigh letting go of anything you don't need allowing yourself to feel more at ease.
Perhaps softening the face and the shoulders a little bit more and now bring the attention to the space between the eyebrows and rest here.
Feeling the space between the eyebrows.
We're going to rotate our awareness through 61 energy points in the body so when you hear the point name just let your attention and your care move there.
Letting everything be as it is as you send your awareness to that point.
Starting with the space between the eyebrows and now feeling into the middle of the throat,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Right wrist,
Right elbow,
Right shoulder,
Middle of the throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder,
Middle of the throat,
Middle of the chest,
Right side of the chest,
Middle of the chest,
Left side of the chest,
Middle of the chest,
Navel point,
Middle of the pelvic basin,
Right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Right knee,
Right hip,
Middle of the pelvic basin,
Left hip,
Left knee,
Ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Left knee,
Left hip,
Middle of the pelvic basin,
Navel point,
Middle of the chest,
Middle of the throat,
Space between the eyebrows,
Awareness at the eyebrow center,
Resting in stillness in the space,
Noticing all the sensations in the body now,
Aware of the ground beneath you,
Aware of the sky above you,
Let your awareness come now to the space of the heart and imagine and feel the light of the sun in this part of the body,
The light of the sun illuminating and warming the heart,
Let this light now spread throughout the whole body,
The light of the sun illuminating the whole body and now noticing for yourself how do I feel and if there's an opposite feeling and it feels useful welcome the opposite,
Taking a few breaths holding both,
Noticing what you feel in the body,
Feeling the earth holding you,
Sensing the sky above you,
When you feel ready you might like to take a deeper breath in,
A slow sigh out as you stretch the body in whichever way you need to,
Thanking yourself for taking this sacred time for yourself.
Meet your Teacher
