61-Point Yoga Nidra Practice

Welcome to a Yoga Nidra meditation - the Yogic Sleep. This guided meditation will take you through the layers of your being utilizing the techniques of a 61-point body scan, breath, energy awareness, and sense perception within your layers of being. The invitation to create a Sankalpa or heart wisdom intention within the practice allows for the seed of your Truth to be revealed.

Transcript

Hello,

And welcome to Yoga Nidra,

The yogic sleep.

There is no wrong way to practice Yoga Nidra.

The instructions are simple.

Listen without forcing or trying,

As there is nowhere to go and nothing to do.

Do not worry if you do not hear everything I say,

As it is natural to flow in and out of conscious hearing.

Whatever you do experience,

The practice of Yoga Nidra will still work,

Even if you feel as if you fell asleep.

As your subconscious and unconscious levels of mind are always awake and always aware,

And you will be practicing,

Whether you consciously remember it or not.

Allow your body to settle.

Invite your eyelids to blink closed if they're not already there,

And to feel the muscles around your eyes begin to soften,

Lengthen.

Allow your eyes to drop deep within their sockets.

Move from a place of seeing,

Now into a place of feeling,

Your doing,

Into your being.

And as you sink into the felt sense of your physical body,

Begin to feel into the structure and density of your bones,

And to allow your bones to now sink deep into the earth beneath you know that you are fully supported.

And as you find the heaviness of your bony matrix,

Begin to explore into the fluidity of your organs,

The plasticity of your musculature and connective tissue,

And even to feel your skin begin to drape over these underlying structures.

To make any small adjustments to your physical body as you need,

Allow for greater ease.

And when there's an ease of your body,

An ease of breath,

Feel your breath move.

Allow your breath to become effortless,

Open your body,

Receive.

Invite any thoughts or emerging narratives to diminish or to be set aside.

Allow this time for you to be.

If thoughts should arise,

Do you recall it is your mind's very nature to think,

To digest?

Its energetic signature is a circle that is in constant motion.

Your mind spins.

Can you allow yourself to watch,

To witness the spinning?

Practice self-observation with compassion.

And as your mind begins to settle,

You might find that there are spaces between your thoughts,

Feelings and emotions.

And in this space,

To invite the possibility of stillness.

And in this stillness,

A presence and fullness of light,

Love and joy.

In this place to affirm your capacity of inner knowing and inner being.

To emanate healing and the communion with your divine.

Begin to gather your awareness into the body of your breath.

Feel your natural breath,

The rise and fall of your inhalation to exhalation.

Aware of your breath as it stirs within your physical body.

To sense your breath fully in the space of your lungs and heart.

To feel your breath as it ebbs and flows in the very center of your being.

Massaging,

Nourishing your inner structures.

To allow yourself to now move beyond the structure and form.

And into the subtle space of your heart and lungs.

The seat of both joy and sorrow,

Your shadow and light.

And as you step into this subtle space to investigate,

What is my heart's deepest longing?

And let your answer truly arise from your heart.

And your heart may speak in words,

Perhaps color,

Song,

Image,

Something else.

Allow your heart to speak its longing.

And from your heart's longing,

Create a positive statement,

Your sankalpa or intention.

Allow it to be in the present tense as though it was already happening.

And it may be something like,

I am safe in all layers of my being.

Perhaps I welcome in all pieces of me.

I am enough.

And if nothing arose for you,

Then perhaps you take one of those phrases.

To state your heart's wish now three times to yourself.

As your truth.

And to invite your consciousness to now move through your physical body as you are guided.

Feel into each body part and then move on to the next one prompted.

Be open to the possibility of sensation or no sensation at all within each space.

Begin to bring your awareness to the space between your eyebrows.

The space of your third eye center.

And to allow your awareness to sink beyond the superficial and into your midbrain.

The space of your pituitary gland.

To allow your awareness to settle deep within,

Deep within the space of your inner eye.

A place of intuition and insight.

And to allow these qualities of inquiry and curiosity to guide your way through your physical being.

Bring your awareness to your throat center.

Notice your right shoulder joint.

Right elbow joint.

Right wrist joint.

Feel the tip of your right thumb.

Tip of your right index finger.

Tip of your right middle finger.

Tip of your right ring finger.

Tip of your right little finger.

Sense your right wrist joint.

Right elbow joint.

Right shoulder joint.

Bring your awareness to your throat center.

Notice your left shoulder joint.

Left elbow joint.

Left wrist joint.

Feel the tip of your left thumb.

Tip of your left index finger.

Tip of your left middle finger.

Tip of your left ring finger.

Tip of your left little finger.

Sense your left wrist joint.

Left elbow joint.

Left shoulder joint.

Bring your awareness to your throat center.

Witness your heart center.

Feel the right side of your heart.

Witness your heart center.

Feel the left side of your heart.

Witness your heart center.

Bring your awareness to your navel center.

Aware of your pelvic center.

Notice your right hip joint.

Right knee joint.

Right ankle joint.

Bring your awareness to your right big toe.

Right second toe.

Right middle toe.

Right fourth toe.

Right little toe.

Sense your right ankle joint.

Right knee joint.

Right hip joint.

Aware of your pelvic center.

Notice your left hip joint.

Left knee joint.

Left ankle joint.

Bring your awareness to your left big toe.

Left second toe.

Left middle toe.

Left fourth toe.

Left little toe.

Sense your left ankle joint.

Left knee joint.

Left hip joint.

Aware of your pelvic center.

Bring your awareness to your navel center.

Witness your heart center.

Bring your awareness to your throat center.

Aware of your eyebrow center.

And the space of your third eye.

The seat of intuition and insight.

Begin to draw your awareness back to the body of your breath.

No need to change your breath.

Observe.

Observe the qualities as they might emerge.

Your length.

Your depth.

Your pace.

Is there a sound or texture to your breath?

An emotional quality.

Feel your breath move.

Not forced or altered.

Your inhalation.

Your exhalation.

Begin to draw your awareness to the very top of your head.

The crown of your head.

And can you begin to now sense your breath,

Your energy?

Begin to move into this space.

And with your awareness of breath and energy in the very top of your head.

Allow your next exhalation to sense your breath,

Your energy.

Now move from the top of your head down through your body and into the soles of your feet.

And allow your inhalation to carry your breath,

Your energy from the soles of your feet up to the top of your head.

Take this two more cycles.

Exhale.

Top of your head to your feet.

Inhale.

Feet to crown.

One last exhale.

Top of your head.

Down through your body into your feet.

Inhale.

Feet to the very top of your head.

With your next exhalation,

Now begin to shape your breath,

Your energy so that it moves from the very crown of your head to the base of your pelvis.

And as you inhale,

Feel your breath,

Your energy move from the base of your pelvis to the top of your head.

Two more cycles.

Exhale.

Crown of your head to the base of your pelvis.

Inhale.

Pelvis to crown.

One last.

Sensing this circular breath.

Head to hips.

Hips to head.

With your next exhalation,

Now begin to guide your breath,

Your energy from the very top of your head now to your navel center.

And as you breathe in,

Sense your breath,

Your energy move from your navel to the very top of your head.

Two more pass-throughs.

Exhale.

Top of your head into your navel center.

Inhale.

Navel to crown.

One last.

Breath continues to be shaped,

To be guided.

Now with your exhale,

Move your breath,

Your energy from the crown of your head to your heart space.

And as you breathe in,

Sense your breath,

Your energy move from your heart.

This wisdom place to the very top of your head.

Two more cycles.

Exhale.

Crown to heart.

Inhale.

Heart to crown.

One last.

Sensing the subtleness of breath and energy.

Continue to shape.

Continue to guide.

So that on your next exhalation,

Allow your breath,

Your energy to move from the crown of your head now to your throat.

And as you inhale,

Sense your breath,

Your energy move from the space of your throat to the crown of your head.

Two more cycles.

Exhale.

Crown to your throat.

Inhale.

Throat to crown.

One last.

Continue to guide your breath,

Your energy now to move with your exhalation from the top of your head now to your eyebrow center,

The space of your third eye.

And as you inhale,

Sense your breath,

Your energy move from your third eye to the crown of your head.

Two more cycles.

Crown to third eye.

Third eye to crown.

One last.

To allow your breath,

Your energy to now move within.

To let it be intuitive.

To allow it to be guided by your wisdom.

And even to notice,

Are there areas within that are seeking a bit more breath,

A bit more energy,

A bit more awareness?

To allow yourself to follow your heart wisdom,

Your soul's intuition.

Guiding breath.

Guiding your energy.

Sensing your innate healing energy.

To feel yourself expansive,

Open,

Spacious,

Outward flowing.

To feel the sensations of expansion.

And can you begin to pinpoint a space in your body that feels completely free,

Completely open?

And can you allow this point to begin to radiate through your entire body,

Your entire being?

Fully expanded,

Open.

And begin to now recall your heart's intention,

Your positive statement.

And to state your sankalpa and feel it breathing through your body.

Allow it to permeate every bone,

Every tissue,

Every cell of your being.

And to repeat your heartfelt resolve now three times to yourself,

As though it was already happening.

Feel it wash through you again and again.

Your heart's deepest calling is already truth.

To feel yourself expansive,

Open,

Free.

Radiating pure bliss and light,

Aware of your innate healing energy.

To become aware of yourself as your witness.

The compassionate one who has observed your body,

Your breath,

Your energy.

Your practice.

Begin to notice any thoughts,

Feelings or emotions as they pass through your field of awareness.

Begin to sense your breath.

Notice the qualities present.

And even to sense your breath body,

Your energy body now in your physical body.

And as you journey back to your physical being,

Begin to notice all the points that touch the earth.

Aware of all the points that lift away.

And perhaps to even notice the space between.

And as you continue to return to your physical being,

Before you bring any bit of movement,

First to sense.

To sense your fingers.

Imagine your fingers in movement,

Then to wiggle.

Feel any and all effects.

To sense your toes.

Imagine your toes in movement,

Then to wiggle.

Feel.

And allow this pattern to continue to move within first to sense.

Imagine your movement,

Create your movement.

Feel the effects.

And as you then feel ready,

Begin to gather yourself,

Gather your hands into your heart space.

And whether you take on the Anjali Mudra,

Your prayer mudra,

Perhaps you stack your hands.

Continue to feel your breath move in.

And move out.

Now coupled with the beat of your heart attuning to this place within that is your aliveness,

Your vitality.

It is the seat of your essence,

The space within that is infinite,

Immortal and always whole.

Take a breath in.

Exhale,

Let go with a sigh.

Hari Om.

Shanti.

Shanti.

Shanti.

Peace.

Peace.

Eternal peace.

Namaste.

Jai Bhagwan.

Reviews

Woke up feeling refreshed!