Hello,
This is another yoga nidra practice,
What we call nyasa,
Which means to mindfully place.
We will be placing our attention on 50 different energy points in the body,
Training our mind to stay focused on every point and allowing our awareness to shift from one point to the next.
To practice this nidra,
Lie down on your back,
Either on the bed or on the mat on the ground.
Separate your legs slightly and roll the toes out,
Hands by your side,
Palms facing up,
Clearing your head and relaxing the shoulders.
Find your gentle breath,
Your natural breath.
Stay with your breath throughout this practice as we train our attention.
To begin,
We're going to be placing our attention on the first point,
Imagining it as a light bulb or a point of light that lights up when I mention the point and switches off when I move to the next point.
So going through the 50 energy points in this manner.
If you're not a visual person,
That's absolutely okay.
Just allow yourself to feel the sensation of light,
Warmth,
Or just repeat in your mind the point that I'm calling out to help your attention to stay on that point throughout the practice from one point to the next.
Let's begin.
Take a deep breath in through the nose,
Out through the mouth,
And slowly connect with your natural breath,
Gentle inhaling and exhaling.
As we start to slowly shift our awareness to the face,
Rest your attention on your face,
And move your attention now to the first point,
Your right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Right cheek.
Left cheek.
Your upper lip.
Your lower lip.
Your upper teeth.
Your lower teeth.
Tip of the tongue.
Gently shifting the awareness to the center of the throat.
Going to the tip of the right shoulder.
Down to the right elbow.
Right wrist.
To the palm of the right hand.
Down to the tips of the right fingers.
Start to feel the warmth spreading these energy points.
Now shifting your awareness to your left shoulder.
Left elbow.
Down to your left wrist.
To the palm of the left hand.
To the tips of the left fingers.
Slowly shift your attention now to the right hip.
Moving to your right knee.
Down to your right ankle.
Down to the bottom of your right foot.
Moving to the tips of the right toes.
Now shifting the awareness slowly to the left hip as we continue to spread attention,
Light and love to each energy point.
Moving to the left knee.
Down to the left ankle.
Moving to the bottom of the left foot.
Down to the tips of the left toes.
Now slowly shift your full awareness and attention to the right side of your body.
Feel the warmth of your concentration.
Visualize the light spreading through the right side of your body with every inhale and every exhale.
Now slowly shift that attention to the left side of your body.
Moving to the back of your body.
Moving to your navel.
Allowing your attention now to shift to the center of your chest,
To your heart center.
Now slowly moving back to the tip of the right shoulder.
Moving to the back of your neck.
To the tips of the left shoulder.
And back to your heart center,
To the middle of your chest.
And allow your awareness to rest there.
Connect with that space,
Connect with your heart center.
Start to feel that space warmer and warmer.
With every inhale and every exhale.
And from that space we're going to slowly start to send a ray of beautiful light.
Warm,
Golden.
Getting out of your heart space all the way down to your right hand.
Visualize that ray of light.
Feel that warmth spreading all the way down to your right hand.
And keep that visual and that sensation.
Keep that ray flowing.
As you slowly start to send another ray of light from your heart center down to your left hand.
Sending light and love to both hands.
Now go ahead and send a third ray of light from your heart space all the way down to your right foot.
Allow the light to spread from your heart down to your foot.
Keep these rays flowing.
Keep spreading love and light to your body.
Sending a fourth ray of light from the middle of your chest down to your left foot.
Keep deepening your attention and your heart space.
Doing your best.
Now send another ray of light to the base of your spine.
Allow these rays to keep flowing from your heart center.
Now send the last ray of light all the way up to the crown of your head.
Keep spreading these rays of light and love and warmth to your body parts.
And keep going deeper and deeper into your heart space to the center of compassion and kindness to yourself and others.
Enjoy the warmth of your concentration spread through your body.
Allow yourself to feel the warmth and to see the light without forcing.
Just relax into it.
Giving yourself the love that you deserve.
Now only and when you're ready,
Start to slowly let go that attention.
Let go these rays in a gentle and mindful way.
Start to bring some awareness to your body by slightly moving your fingers and your toes,
Taking your time to do so.
One breath at a time.
Bringing up the body gently,
Bringing the awareness back to the body.
Come back to this meditation,
To this nidra whenever you need to give yourself some love and attention.
Keeping attention to the body to feel those energy points.
Now only when you're ready,
We're going to slowly start to open up the eyes and to end this meditation.
Thank you for listening.
Namaste.
