In this practice of yoga nidra,
We'll be scanning the body to send healing energy into the vital energy points of the body or the marma points.
You'll want to find a comfortable seat or position lying down.
Take a few moments to settle in,
To find what works for you.
When the body is comfortable,
Find your breath.
Take a nice deep inhale through the nose and exhale through the mouth.
Again,
Breathing in and breathing out.
One more time,
Inhaling.
And this time,
Release your exhale a little more slowly.
Feel your body settle into the chair or surface below you,
Letting the rise and the fall of the chest and belly anchor you in this present moment.
And then draw awareness to the crown of your head.
Notice the energy and the space at the crown of your head and surrounding the crown of your head.
Allow that energy to travel along the length of the skull into the forehead and then into the space at the third eye or just between the eyebrows.
Feel that energy extend out to the center of your right eyebrow,
Over to your right temple,
The outer corner of the right eye,
The right cheekbone,
Outside of your right nostril,
The right side of your neck,
Underneath your right earlobe,
Behind the top of your right ear,
The base of your skull on the right side,
The crease of your neck on the right side,
The tip of your right shoulder blade,
Just inside your right shoulder blade,
Inside of your right armpit,
The space under your right collarbone,
The center of your right bicep,
The inside of that bicep,
The crease of your elbow and the point of your elbow,
The center of your right forearm,
The center of your right wrist,
The center of your palm and the meaty part of your palm,
The space between right thumb and right forefinger,
And then draw energy back to your heart center.
Draw awareness to the center of your left eyebrow,
Over to your left temple,
The outer corner of your left eye,
The top of your left cheekbone,
The outer corner of your left nostril,
The left side of your neck,
The space underneath the left earlobe,
The space behind the upper left earlobe,
The base of your skull on the left side,
The center of your neck on your left side,
The top of your left shoulder blade,
The space inside the shoulder blade,
The inside of your left armpit,
The space underneath your left collarbone,
The center of your left bicep,
The inside of that bicep,
The crease of the left elbow,
The pointy part of the left elbow,
The center of your left forearm,
The center of your left wrist,
The center of your palm,
The meaty part of your left palm,
The space between left thumb and left forefinger,
And draw that energy back to your heart.
Draw awareness into both palms,
The center of the left and the center of the right.
Just notice the mass of sensation right at the center of both palms.
Draw that awareness back to your heart center,
And notice connection between center of palms and heart center,
Letting your awareness focus at your heart center now.
Notice the mass of sensation at the center of your heart,
And notice how that sensation travels out to the periphery.
Now shift your awareness to the top of your right breastbone,
The base of the right breastbone,
The center of the right nipple,
And the top of the left breastbone,
The base of the left breastbone,
The center of the left nipple.
Draw awareness into your belly,
The space above your belly button.
Perhaps notice a mass of energy in this space.
Notice how that energy radiates out from the center to the periphery.
Draw awareness to the center of your belly button.
Notice here too a mass of energy in that space.
Perhaps also notice how that energy radiates out from the center to the periphery.
Draw awareness to the top of the pubic bone,
The base of the right periphery.
Draw awareness to the top of the pubic bone.
Also notice how that energy radiates out into space.
Notice the top of your right pubic bone,
The side of that pubic bone,
And then the right femoral triangle,
Or that space at the base of your torso just inside your thigh.
Notice the top of your left pubic bone,
And the side of that pubic bone,
And the left femoral triangle,
The space at the base of your torso,
And just inside your upper left thigh.
Awareness around to the back body.
Notice your sacrum.
Notice a mass of energy in and around your sacrum.
Notice the upper right corner of your sacrum,
The lower right corner of your sacrum,
The center of the right glute muscle,
And the base of that glute.
Notice the upper left corner of the sacrum,
The lower left corner of the sacrum,
The center of the left glute muscle,
And the base of that glute.
Draw awareness to the center of your right thigh,
And the back of your right thigh,
The center of your right kneecap,
And the crease of the right knee,
The center of the right calf,
The right Achilles heel,
And the center of the heel of your foot.
Notice the center of the ball of the right foot.
Draw awareness to the center of your right foot.
Notice the energy at the center of your right foot.
Draw awareness to the center of your left thigh,
And the back of your left thigh,
The center of the left kneecap,
And the back of the left knee,
The center of your left calf,
And the left Achilles tendon,
The center of your left heel,
And the center of the ball of your left foot.
The space between the left big toe and the first toe,
And then the very center of your left foot.
Notice the mass of sensation at the center of your left foot.
Notice the mass of sensation at the center of your right foot.
Notice the mass of sensation at the center of both feet.
Awareness to the center of your palms,
And then back to your heart center.
Awareness from the center of your feet,
To the center of your palms,
And back to the heart center.
Center of foot,
Center of palms,
And heart center.
Allow your awareness to continue to flow between these spaces.
Notice how energy is flowing throughout your body.
Every vital point completely relaxed.
Every vital point fully restored.
Allow yourself to steep in this experience of vital energy flow throughout the body,
Rejuvenating all the cellular layers of your body,
Creating more immunity,
Greater strength,
More resilience,
A nervous system that is calm,
And digestive system that is productive.
Hormones that simply flow in vital energy throughout.
Notice the feeling of greater nourishment.
Begin to feel restored and rejuvenated.
Notice the subtle parts of your body that are grateful for this practice.
Notice the subtle parts of your mind that are also grateful for this awareness.
Notice what you can let go of,
And notice what you want to hold on to.
You can stay in this practice for as long as you like,
Enjoying the energy flow,
The healing energy in every cellular structure of your being.
If you're ready to come out,
Do so slowly,
Knowing that you can come back to this practice at any time,
Restoring your vital energy flow,
Your overall sense of well-being,
And intentional healing.
