This is a 61 point yoga nidra practice.
Find yourself a comfortable position,
Ideally lying on your back,
Legs long and ankles slightly apart so your feet can flop out naturally to the sides,
Arms slightly away from your sides and palms facing up.
If this position is not comfortable or available to you it doesn't matter,
Just make yourself comfortable.
We will take a journey around the body and on each point that I mention you can either repeat the name of the part or visualise a bright white point of light at that site,
Letting your attention move from one point to the next,
Focusing attention and awareness and therefore allowing the busy brain to relax and in doing so creating a greater sense of presence and expanded awareness and relaxation.
The sound of a soft chime will indicate the beginning and the end of this practice.
Firstly firstly notice your whole body from head to toe,
Notice the position you've chosen without judgment and set yourself up so that you can be really comfortable and don't have to move.
To be as still as you can but if you do need to move just mindfully adjust your position,
The minimum of disruption and coming back to what you're doing,
The practice.
So let's begin.
Start at your eyebrow centre,
A little above and a little behind the eyebrow centre,
Say eyebrow centre or imagine a brilliant bright white light there.
Now leaving this point move your attention on to the next point which is at the base of the throat,
Now the right shoulder joint,
Right elbow joint,
Right wrist joint,
The tip of the right thumb,
Say right thumb or imagine a brilliant point of white light at the right thumb.
Now your right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Your right wrist joint,
Right elbow joint,
Right shoulder joint and back to the base of the throat.
Shift your attention,
Your awareness to the left shoulder joint,
Left elbow joint,
Left wrist joint,
Now the tip of the left thumb,
Point of light,
Index finger,
Middle finger,
Left ring finger,
Little finger and back to the left wrist joint,
Left elbow joint and the left shoulder joint.
Bring your attention,
Your awareness back to the base of the throat,
The pit of the throat between the two collarbones.
Now let your attention drop down to the heart centre at the centre of the chest and repeat centre of chest.
You'll notice a brilliant point of white light energy at the heart centre.
Place your attention on your right chest,
Back to the heart centre,
Left chest,
Heart centre.
Now down to the navel centre,
Just above the belly button and your lower abdomen,
Below the belly button and your right hip joint,
Knee joint,
Ankle and a point of light at the tip of the right little toe,
Next toe,
Right middle toe,
Next toe and a point of light at the right big toe,
The right ankle joint,
Right knee joint,
Right hip joint,
The lower abdomen,
Left hip joint,
Knee joint,
Ankle joint and at the tip of the little toe,
The next toe,
The middle toe,
The next toe,
Tip of the left big toe,
Left ankle joint,
Left knee joint,
Left hip joint,
Lower abdomen,
Coming up through the core of the body to the navel centre,
Heart centre,
Throat centre,
The throat centre,
The eyebrow centre,
Returning to the start.
Now you can expand your awareness to include your whole body once again,
Being aware of all the 61 points of the body,
The whole body,
The whole body,
The whole body.
Notice the energy,
The sensations in your body right now,
Nothing to do about it,
Just noticing.
We're not reaching for anything here,
We're just observing,
Noticing feelings of relaxation and feeling your whole body resting and breathing without effort and your whole body is resting but your awareness is still present,
Always present,
Noticing everything,
Your body resting and breathing,
The breath passing in and out,
Coming and going without effort.
You are relaxed awareness,
Experiencing yourself as your body resting and breathing,
Watching the tide and flow of the natural breath,
No need to change anything,
Just watching the natural rhythm,
Simply aware of breathing in and out without effort or strain.
The body breathing itself and you may be aware of sounds,
Invited and uninvited,
Passing across your field of awareness,
Coming and going,
Arriving arriving and departing,
Nothing to do,
Observing without attachment,
Noticing thoughts passing across your field of awareness,
Nothing to do about them,
Simply observing.
You can start to become aware of your breath a little more now,
Taking slightly fuller breaths,
Inviting a deeper fullness to each inhale,
Inhaling and exhaling and at the same time starting to become aware of the contact of your body with the surface that you rest upon more fully,
Starting to become aware of your fingers and your toes,
Starting from behind your closed eyes to become aware again of your surroundings and with intention starting to invite little movements into your extremities,
Into your fingers and toes,
Perhaps wriggling them before stretching your fingers and toes and hands and feet,
Starting to mindfully move your head from side to side,
Noticing the sensation of tongue in your mouth,
Eyes behind eyelids,
Before you start to begin to move your limbs more fully,
Aware that the practice now is coming to a close and as you start to bring yourself back into your everyday,
Remembering what time of day it is,
Remembering that you have been practicing yoga nidra and rolling yourself perhaps onto one side.
When you're completely ready,
Gently blinking your eyes open,
Inviting in the light and starting to reconnect again with your day,
Bringing fresh awareness into your everyday and you can ground yourself back by noticing the soles of your feet,
Pressing into the earth as you stand up or sit up after this practice,
Maybe having a warm drink or something nourishing to eat to awaken your senses.
Please take your time,
All the time you need and remember to thank yourself for this gift.
Thank you for your practice and taking a moment to notice how you feel in your mind,
How you feel in your body and how you feel in your heart now.
