Yoga Nidra 61 Points For Sleep And Relaxation

This is a guided Yoga Nidra meditation on the 61 points of the body. It is intended for deep relaxation and to help you to fall asleep peacefully. The practice helps you establish awareness of bodily tension and to release them, whilst also gently guiding you into a state of presence.

Transcript

Music There are many different ways of using Yoga Nidras to relax.

Music For this session I'm going to use a common method involving a guided meditation through 61 points on the body in order to guide you into a deep relaxation for sleeping.

The purpose of the 61 points is simply like the purpose of breath meditation.

Music It's to give the mind something to focus attention on and to shift this attention slowly and gently from point to point.

Music This allows the mind to slow down and to be able to follow my voice from point to point.

Music It's just one simple instruction after another.

Music And there will come a stage when the mind registers that it's ok to relax and nothing more is going to happen.

Music It knows what's coming next and there's no need to go anywhere.

Music So it's fine and safe to let go and relax.

Music So we'll begin with the relaxation and then move to the 61 points meditation and some breathing to move us into the Yoga Nidra meditation itself.

Music Make yourself comfortable lying on the floor or on a bed.

Music Make sure that your knees are supported if it's not comfortable for you to lie perfectly flat.

Music So you can put your knees over a bolster or a pillow.

Music And put your head on a pillow.

Music And just take whatever time you need to feel comfortable.

Music And we'll begin by taking three conscious deep breaths.

Music Breathing deeply through the nostrils.

Music And out through the nostrils or the mouth if you prefer.

Music As you breathe out consciously note the intention to exhale any tension or stress in the body and mind.

Music And now make a fist with your right hand.

Music Tense your fist.

Music As well as the entire right forearm,

Upper arm and shoulder as you breathe in.

Music And as you breathe out open and relax your hand and let go.

So do this three times.

Music Music And now make a fist with your left hand.

Doing the same.

Tense the fist of your left hand as you breathe in.

The upper arm,

Shoulder and lower arm.

Music And as you breathe out open and allow the tension to dissolve.

Music And do this three times as well.

Music And now just let your breath soften.

Music Listen to the sound of your breath.

Music Thoughts arise and drift away.

Music You let them arise and you let them drift away.

Music Let yourself relax more deeply.

Music Let your feet relax.

Music Your ankles release.

Music And your calves.

Music Let your knees release.

Music And the whole bottom part of your legs.

Music Let go into the earth.

Music Let your thighs relax.

Music And melt your buttocks.

Music Your belly.

Music Your hips.

Music Everything melting into the support of the earth.

Music Nothing to hold yourself apart from.

Music Nothing to hold yourself away from.

Music Just let go.

Music Let your spine relax.

Music All the muscles up and down your spine.

Music The muscles of your back.

Music Your shoulder blades.

Music Your shoulders.

Music Your arms and elbows.

Music Wrists.

Music Thumbs.

Music Hands.

Music Nothing to be.

Music Or do.

Music Nothing to carry.

Or protect.

Music Just rest.

Music Let your heart relax.

Music And your neck.

The back of your neck.

Music The base of your skull.

Music Let your jaw release and drop.

Music Your mouth.

Music Your lips.

Music Your cheeks.

Music Your eyes and eyelids.

Music And forehead.

Music And scalp.

Music And as we go through the 61 points,

You may experience them physically as bone or muscle.

Or as sensation.

Music Or as a sense of feeling awareness.

Music Or you may experience darkness like a cave.

Music Or light.

Music Or a point of light like a star.

Music However you experience the points is fine.

Music And will just be unique to you.

Music So let your attention rest on your forehead.

Music Be aware of your forehead.

Music Bring your awareness to your throat.

Music To your right shoulder.

Music Your right elbow.

Music Your right wrist.

Music The tip of your right thumb.

Music The tip of your right index finger.

Music The right middle finger.

Music The tip of the right ring finger.

Music And of the right little finger.

Music The right wrist.

Music The right elbow.

Music The right shoulder.

Music The throat.

Music Bring your awareness to your left shoulder.

Music Your left elbow.

Music Your left wrist.

Music The tip of your left thumb.

Music The tip of your left index finger.

Music The tip of the left middle finger.

Music The left ring finger.

Music And the tip of the left little finger.

Music Your left wrist.

Music Your left elbow.

Music Your left shoulder.

Music Your throat.

Music Bring your awareness to the space between the breasts.

To the right breast.

To the space between the breasts.

To the left breast.

Music And back again to the space between the breasts.

Music To your navel.

Music To your lower abdomen.

Music Bring your awareness to your right hip.

Your right knee.

Your right ankle.

The tip of the right big toe.

The tip of the right second toe.

The tip of the right middle toe.

The right fourth toe.

And the tip of the right little toe.

Music Bring your awareness to the right ankle.

The right knee.

The right hip.

The lower abdomen.

Bring your awareness to the left hip.

Your left knee.

Your left ankle.

The tip of the left big toe.

The tip of the left second toe.

The tip of the left middle toe.

The tip of the left fourth toe.

And the tip of the left little toe.

Back into the left ankle.

The left knee.

The left hip.

Bring the awareness to the lower abdomen.

To the navel.

To the space between the breaths.

Bring your awareness to the throat.

And back into the forehead.

Music Now breathe as though your whole body is breathing.

Inhaling from the base of your spine.

To the crown of your head.

Exhaling from the crown of your head.

Down to the base of your spine.

Music Inhaling up.

Exhaling down.

Inhaling up.

Exhaling down.

Music Inhale from the bottom of your feet.

To the crown of your head.

And exhale from the crown of your head.

To the bottoms of your feet.

Music Inhaling up from the bottom of your feet.

To the crown of your head.

Music Exhaling down from the crown of your head.

To the bottoms of your feet.

Music Inhaling your whole body.

Exhaling your whole body.

Music And feel the relaxation.

The heaviness.

The limpness.

And see all the tension.

Having left your body.

Feeling all the vibrations.

And the aliveness throughout the entire body.

Music Now imagine that the universe is breathing you.

Breathing is effortless on your part.

Music The universe is breathing and you are filled and emptied.

Filled and emptied.

A current in the ocean of breathing.

Everything is flowing through you.

And you are flowing through everything.

Music In and out.

Music Become aware of the space between the eyebrows.

Just rest in that space while you breathe.

Music Be aware of the space at the throat.

Breathe into that space.

Music Now be aware of the breath at the heart center.

Go deep into the space at the heart center.

Go deep into the silence.

Emptying.

Just allow yourself to go deep and deep and deeper into the stillness.

Music Into the silence at the heart center.

Music Emptying.

Empty.

Emptying.

Music Allow your awareness to rest in the deep stillness at the heart center.

Music Be aware of the quietness of your mind.

And the deep stillness and silence.

Music And allow yourself to just rest and drift.

Knowing that the body is relaxed.

The mind is quiet.

You are safe.

All is well.

As you drift off into a deep,

Peaceful and rejuvenating sleep.

Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music

Reviews

This was an incredible meditation. I was very tense at the beginning, lots of muscle tension. By the end, my body was a puddle. Back to the essential self.

I'm so glad I found this practice. Absolutely wonderful!

That was delightful, so well guided. I could have used a little more time in the rotation of conciousness, but otherwise perfect. Thank you!

Quietly paced, with silent space, and an easy gentle voice. Tense and relax to begin. I drifted off to sleep easily
Thankyou

Thank you so much 🙏🏼 I found this meditation calm and authentic, with music that is not overstimulating. It will become a favorite.

Deeply relaxing. I enjoyed the meditation before the nidra session & fell asleep for a bit, which I needed. 🙏🏼

Oh your voice is heavenly. Thank you so very much for your incredibly peaceful and calming practice Samaneri.

Beautiful 💕. Thank you so much I woke up at 4 am and couldn't sleep and this helped me to fall back to sleep very gently.

Wonderful body relaxation. One of my Favorites

E☀️🌻🙏

✨🙏🏼✨

Beautiful and relaxing Nidra !!! Thank you 🙏 💛 ✨️

The pace and even tone of your speaking is VERY relaxing🙏💜

An excellent sleep meditation. Thank you

Very restful. Perfect background music to support slow breathing.

Phenomenal nidra

I enjoyed the multiple rotations through the body, more general areas and then the 61 points.

Immense thanks and gratitude for another beautiful and blissfully beneficial practice!
Blessings to all 💖💓💕

Lovely. Thank you.

Thank you