61 Point Yoga Nidra Practice - Spacious Awareness

This yoga nidra practice uses the 61-point method to bring you to a state of spaciousness and relaxation. Prepare yourself by finding a quiet and supportive place to lay down where you will not be disturbed. All this guided practice to bring into a place of release and surrender.

Transcript

So let's begin laying down in a Shavasana position.

And as you start to relax and settle into your space,

Give yourself an opportunity to make any final adjustments now.

So if you notice that you need some extra support or the body needs to shift,

Now is the time to settle into that experience.

Giving yourself time to notice the points of contact that your body has on the earth and the sensation of the space around you.

Say to yourself now I am practicing yoga nidra,

I will remain awake and aware.

Let's begin by just noticing sound.

Noticing the farthest sound away that you can hear where you are.

And without labeling it or getting caught up with the sound,

Just hear the sound,

Note the sound.

Noticing sounds that are a little closer in the space around you.

Without labeling or telling a story about the sound,

Just notice the sound.

Let's begin to notice the breath.

Consciously shaping the breath.

So four to six seconds in,

Four to six seconds out.

Knowing the belly to expand fully and contract completely.

Taking a few cycles of breath like this.

Intentionally shaping your breath,

Elongating the inhale and elongating the exhale.

Next time you inhale,

Let's fill the lungs completely and hold the breath at the top,

Just for a beat or two.

And as you exhale,

Exhale consciously,

Intentionally and slowly,

Holding the breath out at the body.

Moving at your own pace with the breath,

As you inhale,

Breathing in,

Holding the breath in at the top.

And exhaling completely,

Holding the breath out for a beat or two at the bottom.

Notice on the inhale that there's a sense of filling,

And notice on the exhale there's a sense of empty.

Allow yourself to fill completely.

Notice the sensation of fullness.

Be willing to empty yourself completely.

Notice the sensation of emptiness.

And now allow the breath to find its natural rhythm.

You are no longer shaping the breath.

The breath just breathes.

If you're working with a sankalpa,

Your sankalpa is an intentional resolve in your practice.

Just take this sankalpa out of your mind's eyes three times.

If you're not currently working with sankalpa,

It can be something as simple as I am aware and I am at peace.

Now relaxing all mental fluctuations.

The breath is breathing itself in a perfect rhythm for right now.

Invite the mind to sleep and the body to sleep and awareness will remain awake.

And we'll invite the Goddess Yoga Nidra to come and rest in your eyes now.

Just relax,

Stay open,

Then receive the vibration of the mantra.

Samsita namastasya namastasya namo namahaya Now inviting the body to relax fully.

The movements of the mind slow down to stillness.

Pure awareness watches and witnesses.

Awareness sees a point of light at third eye center.

Bring your attention to a point of light at third eye.

Relax all imagining or trying to visualize.

Awareness just sees a point resting at third eye center.

Awareness sees a point of light at the throat,

Right shoulder,

A point of light at right elbow,

Right wrist,

Tip of the right thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Wrist,

Elbow,

Shoulder,

Center of the throat,

The body remains asleep,

Mind remains asleep.

Awareness observes a point of light at the throat,

A point of light at left shoulder,

Left elbow,

Left wrist,

Tip of the left thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Wrist,

Elbow,

Shoulder,

Center of the throat,

Deep in the throat space.

Awareness observes a point of light at the heart,

Right side of the chest,

Center of the chest,

Left side of the chest,

Center of the chest,

Deep in the heart space,

Body is asleep,

Mind is asleep.

Awareness observes a point of light deep in the heart,

A point of light at the navel,

Top of the sacrum,

Top of the right hip,

Right knee,

Right ankle,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Point of light at the ankle,

Knee,

Top of the right hip,

Top of the sacrum,

Body stays completely relaxed,

The mind is at ease,

Awareness moves a point of light to the top of left hip,

Left knee,

Left ankle,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Ankle,

Knee,

Hip,

Base of the spine,

The point of light at navel center,

Center of the heart,

Pit of the throat,

Awareness observes a point of light resting at third eye center,

Now be aware of all of these points at the same time,

All points glowing and illuminated,

Awareness observes all of these points at once,

Allowing your attention to rest on these points of light,

And the body becomes like a constellation of stars in the night sky,

Shifting your awareness from the points of light to the space between them,

Allowing your focus to relax into the void,

Let yourself merge with the darkness of the night sky,

All form dissolves,

All structure dissolves,

All boundary between self and other dissolves,

Just the constellation of the points of light and the vastness of the night sky,

Allow yourself to be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Let yourself be immersed completely in this void,

Sensation notice the points of contact that your body has resting on the earth the heels the backs of the legs the hips the backs of the hands the length of the spine the shoulder blades and the back of the head allow these to be re-entry points for awareness to move into the body and become aware of your surroundings notice the supportiveness of the environment that you're resting in be aware of the sense of peace throughout the wholeness of your being noticing your body resting on the earth start to become aware of any sound or vibration in the space around you without attaching or labeling just notice frequency sensation and sound in your space let's gently begin to deepen the breath consciously re-inviting your inhale and exhale to deepen and expand let the breath bring reinvigoration into the body breathing from the soles of the feet to the crown of the head out through your arms and your fingertips start to re-invite some gentle movement awakening slowly but organically and start with wiggling the fingers and toes open and close the mouth rock head side to side it's taking the next few moments to re-enter the connection with the body and movement and in your own timing when it feels right we'll roll onto the right side for fetal position and rest it's taking your time to rest on your side for a few moments when you're ready keeping the eyes closed just gently pressing up to a comfortable seat sitting tall with the spine long and we'll rub the palms together create some heat between the palms of the hands and then wherever you feel called to place your hands on your body whatever needs a little attention you can rest them over the eyes or the heart or the belly or the thighs just resting that extra bit of prana and vibration that warmth on the body and then maybe a second space just inviting some warmth and reawakening and groundedness when you're ready we'll bring the palms to press together at heart center Anjali mudra with the deepest respect and gratitude the thumbs lift third eye center below Sri Sadhguru Bhagavan Ki Jai Hari Om Tat Sat Santi bowing forward Om Santi Santi Santi

Reviews

Thank you, Justin.
Beautiful
Namaste