61 Point Yoga Nidra

This 61-Point Yoga Nidra guides you through a traditional Himalayan relaxation practice that systematically moves awareness through specific points in the body. Designed to calm the nervous system and quiet the mind, the practice cultivates deep inner stillness while maintaining conscious awareness. This session supports rest, integration, and meditative absorption through gentle instruction and spacious pacing. Suitable for all levels, it can be used as a daily practice for relaxation, inner balance, and spiritual presence.

Transcript

Hello and welcome.

This yoga nidra is simply designed to give you deep rest,

Quality relaxation in the mind and in the body.

All you need to do is follow along with the instruction step by step,

Paying attention as we go along to systematically unwind the mind and relax the body.

First we begin by taking a comfortable position,

Lying down on our back.

Your hands can be at the sides or placed on the body.

The feet a little bit more than hip distance apart,

The feet falling out to the sides.

Let yourself resolve the position of the body and become comfortable.

Let the eyelids gently rest.

Soften the corners of the eyes and become aware of the breathing.

Take a moment to catch up with the breath.

Whether the breath is long or short,

Just notice.

Just allow the breath to be as it is.

Let the body be exactly where it is,

Just how it is.

In this moment allow the body to be and whatever is in the mind,

Wherever it has been,

Wherever it wants to go,

In this moment allow the mind to be exactly as it is.

You don't need to change or fixate or fidget.

You don't need to figure anything out right now.

So this is your resolve to let everything be just as it is.

For everything is just as it is.

Taking this moment to notice this quality,

What happens when we allow everything to be just where it is,

Just how it is,

Just as it is.

Notice the rhythm of the breath as it rises,

Lifting,

And as it falls,

Exhaling.

Let the belly be soft.

Let the eyes be steady.

In this yoga nidra we will move through a rotation of our attention,

Systematically moving the attention through 61 points of the body as outlined in the Himalayan tradition.

We are simply placing the attention,

Gently placing the attention in each point of the body,

Letting it rest there.

We start with the center of the forehead,

Placing the attention gently,

Lovingly at the center of the forehead.

At the center of the throat,

Placing the attention at the center of the throat.

At the right shoulder,

Right elbow,

And right wrist,

And to the tip of the right thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the little finger,

The right wrist,

Right elbow,

Right shoulder.

Returning to the throat center,

The left shoulder,

Left elbow,

Left wrist,

Tip of the left thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

And the tip of the little finger.

The left wrist,

Left elbow,

Left shoulder,

And returning again to the center of the throat,

Placing the attention in the center of the chest,

On the right side of the chest,

The center of the chest again,

And the left side of the chest.

Center of the chest,

And down to the navel center,

To the lower part of the abdomen,

And to the right hip,

Right knee,

And tip of the right big toe,

Second toe,

Third toe,

Fourth toe,

And the little toe.

Returning now,

Right ankle,

Right knee,

To the lower part of the abdomen,

Left hip,

Left knee,

Left ankle,

Tip of the big toe,

Second toe,

Third toe,

Fourth toe,

The left ankle,

Left knee,

The lower abdomen,

Placing attention at the navel center,

And placing the attention at the center of the heart,

To the throat center,

And lovingly placing the attention now in the center of the forehead,

Let the awareness be gentle,

Quietly resting here,

The center of the forehead,

There's nowhere to go,

There's nothing you need to do right now,

In this moment,

Other than collecting this beautiful awareness,

Right here,

In this moment,

At the center of the forehead,

Collecting the attention into a single point of focus,

And let this single point of focus rise like a mountain,

Undisturbed by the weather,

Unmoved by movements,

And from this single point of awareness,

Let the awareness spread over the whole body,

Whole body awareness,

Aware of the whole body as one sensation,

And become aware of the whole body breathing,

Whole body breathing,

Become aware of the whole body breathing in every cell,

In every fiber of your being,

Let the breath be effortless,

At the end of the exhalation,

Notice how the breath comes in all by itself,

At the top of the inhalation,

Notice how the breath exhales all on its own,

And like the water gently coming up to the shore,

And gently leaving back out into the sea,

As the water comes in,

The breath rising,

Rising,

As the breath grows out,

Falling,

Falling,

Letting the tide take you,

Noting the breath rising,

Rising,

And the next part of the practice,

We are taking the attention to the sensation,

Sensations of opposites,

And do not be attached to any one sensation,

Let it come,

Let it go,

Holding it lightly,

Feel the sensation of heaviness,

The bones of the body,

Deeply weighted,

Whole body heavy,

Sinking towards the ground,

Experience the sensation of heaviness,

And now experience the sensation of lightness,

Weightless,

Floating,

Quality of being lifted into the air,

Like a delicate feather,

Spaciousness,

Experience the feeling of lightness in the body,

And let go of the sensation of heavy and lightness,

Let the weight be just how it is,

Now the feeling of warmth,

Feel the feeling of warmth spreading through all parts of the body,

Heat,

Like you are sitting by a warm fire,

Notice the quality of warmth in the body,

And now experience the sensation of coolness,

Like a gentle breeze blew over you,

Fresh,

Cool sensation over the skin,

Feel the sensation of coolness,

As if you were sitting by the snow,

Let the cool air surround you,

And let go of the sensation of warmth and coolness,

And let the temperature of the body,

Be just as it is,

Naturally,

Now observe the sensation of discomfort in the body,

Anywhere there is tightness,

Contraction,

Notice the sensation and feeling of discomfort,

Now observe in the body the sensation of ease,

Calmness,

That is relaxed and free of resistance,

Let the body and the mind feel the sensation of deep calmness and rest,

And simply be aware,

There is nothing to fix,

Nothing to figure out,

Nothing to move closer towards,

Nothing to move further away from,

And in this place let all of the sensations be just as they are,

Let the body be where it is,

And here we take the awareness inside,

To a place where there is no sensation,

To a deep awareness where there is no body,

Just pure awareness,

No body to feel this or that,

And no mind to think this or that,

Resolving to the place of pure presence is settling into infinite spaciousness,

It is a deep and transcendent stillness,

It is an eternal and everlasting silence,

A beautiful silence,

And here let the awareness be silence,

Let silence be the awareness,

And silence has no beginning,

This silence has no end,

And the presence that you are before and after all of the stories have been told,

This presence has no beginning,

Has no end,

And so rest in this timelessness,

In the timeless nature of your being,

Letting everything come,

Letting everything go,

And letting everything be just as it is,

Just as it is,

Here and now,

I invite you to stay here for as long as you need to,

If you're ready to return,

You can return to your body bit by bit,

Part by part,

Piece by piece,

Return to the whole,

Whether you stay here or whether you're ready to return,

Either way the awareness remains the same,

Let the awareness pervade,

Let the presence pulsate as the very source and emanation of your being in this rest,

In your life,

And wherever you take this peace with you,

May this bring you peace,

May you be at peace,

May all beings be at peace,

Merci.

Reviews

Calm, steady, deeply nourishing and drenched in love. I love how you return to the forehead and throat chakras.
Namaste

Thank you very much. Very calming and relaxing 🙏🏿

Thank you 🙏

I enjoyed this version of yoga nidra. Thank you

Your beautiful, calming and melodic voice made this such a gift. All my thanks Jayaji

Super relaxing track and very soothing voice

Very beautiful 🙏

Gorgeous practice. Deep, serene, and peaceful. So glad to have another session from you here on Insight Timer! 🙏