Welcome to this Yoga Nidra practice.
I'll be guiding you through the map of your body with a technique known as the 61 points of light.
This practice is typically done in the posture of Shavasana.
Lying on your back,
On the floor,
Or perhaps in your bed,
Allow your body to feel fully supported and as comfortable as possible.
So,
Take time to gather any props that can assist you in finding as much comfort and ease as possible.
Pillows,
Blankets,
Perhaps something to place over your eyes to help you detach from the world as your awareness moves towards your innermost landscape.
Let this time be just for you,
Undistracted and worry free.
Allow your arms and hands to come to rest in a way that feels most natural to you.
Down by your sides,
Palms facing up or down,
Or even allowing your hands to rest on your belly if that feels more grounding.
Gently closing down your eyes and allowing your eyes to settle back into their sockets.
Feel the weight of your body begin to sink into the support underneath you.
Settling into stillness now.
Notice the gentle waves of your breath arising and dissolving from a place of total stillness.
And allowing your breath to be the bridge that brings you more fully into yourself and into this experience.
So as you are ready,
Enjoy taking a slower,
Deeper,
Soothing breath in through your nose filling up and a long,
Releasing breath out through your mouth,
The face softening,
The jaw releasing.
And again,
Inhaling slowly and deeply,
Bringing in this nourishment.
And exhaling,
Allowing your day to drop away.
Body releasing down into the support of the earth and mind dropping in.
Feeling yourself arrive fully here,
Ready to rest,
Restore,
And simply be.
In this journey,
We will travel through the map of your body,
Utilizing the 61 point method.
Each point imagined as a soft blue star,
Glowing gently in the night sky of your awareness.
And as we move from point to point,
Allowing the body to continue to rest in stillness,
The mind just softening and your inner sky expanding.
Just follow the sound of my voice as I guide you,
Bringing all of your awareness now to the very center of your forehead,
Just between and above your brows,
Collecting your awareness here and allowing this space to soften and widen.
And envision a small blue star glowing with a calm,
Soothing light.
And begin to move your awareness down to the base of your throat.
See a small blue star gently glowing here,
Allowing the throat to relax and soften.
And begin to move your awareness slowly down into the right shoulder,
The joint of the right shoulder,
A point of light,
A blue star gently glowing.
And begin to move your awareness slowly down into the right elbow,
A point of light,
Resting awareness here,
A blue star,
A point of light,
A blue star,
A point of light,
A blue star.
Tip of your right thumb,
Awareness just settling on the tip of your right thumb,
Blue star gently glowing.
Tip of your right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
Awareness now resting on the tip of the little finger.
Feel your palm relaxing.
Feel your fingers softening.
And moving your awareness back up the arm to the right wrist,
Point of light,
A blue star.
Right elbow.
Right shoulder.
And deep within the shoulder joint,
The base of your throat,
Resting your awareness back at your throat center,
Blue star.
And then moving your awareness to your left shoulder,
The left shoulder joint.
And envision a small blue star gently glowing,
Soothing and relaxing the shoulder.
And moving your awareness down to your left elbow,
Point of light,
A blue star.
Left wrist.
Tip of your left thumb.
Tip of the left index finger.
Tip of the left middle finger.
Tip of your left ring finger.
And now all of your awareness resting on your little finger.
Feel your hands relax.
Your fingers softening.
And begin to move your awareness back up your left arm.
Left wrist.
Left elbow.
Left shoulder.
And deep within the shoulder joint.
Back to the base of your throat.
And then begin to drop your awareness from your throat center down to the center of your chest.
The area of your spiritual heart.
Resting your awareness here as this space softens and widens.
And envisioning a beautiful blue star here.
Taking a few breaths in and out of your heart center.
And then moving your awareness to the right side of your chest.
And then back to the center of your chest.
And over to the left side of your chest.
Perhaps you can even sense the subtle beating of your own tender heart.
And then down to the navel point.
Blue star.
Gently glowing.
Softening the belly.
And over to your right hip joint.
Right knee.
Right ankle.
Feeling the right ankle softening.
And awareness moving now to the tip of your right big toe.
A point of light.
A small blue star.
Tip of the right second toe.
Tip of the right third toe.
Tip of the right fourth toe.
And awareness now resting on the right little toe.
Feeling your right foot completely relaxed.
And awareness moves back up the leg to the right ankle.
Right knee.
Right hip joint.
Navel center.
Resting awareness back to your belly.
And moving now to the left hip joint.
Left knee.
Left ankle.
Feeling your ankle relax.
And moving your awareness now to the tip of your left big toe.
A small blue star.
Tip of the left second toe.
Tip of the left third toe.
Tip of the left fourth toe.
And now resting all of your awareness on the little toe.
Feeling your whole left foot completely relaxed.
Moving awareness back up through your leg.
The left ankle.
The left knee.
The left hip joint.
Navel center.
Resting your awareness here for a couple of gentle,
Easeful breaths.
Soft belly.
The body just breathing you.
Awareness moves back up to the very center of your chest.
Deep within your heart space.
Base of your throat.
The center of your forehead.
Third eye point.
The blue star gently glowing here.
Softening the skin of your forehead.
Your scalp.
Your temples.
And now moving your awareness all the way up to the very top crown of your head.
The blue star gently glowing here at your crown.
And back once again to forehead.
Resting all of your awareness here.
Third eye center.
Mind spacious.
Clear.
Just resting here in light.
Now imagine that each of these points is glowing with starlight.
Luminous and serene.
Your body becomes a constellation.
Shimmering with soft blue stars spread across the vast night sky of your mind.
Feel the spaciousness within you.
The gentle radiance of stillness.
The quiet peace of being one with the infinite.
Just resting here in this constellation of light.
Absorbing the stillness and calm within you and all around you.
And this is where you may choose to stay.
Just resting here in this constellation of light.
Absorbing the stillness and calm.
If you feel ready to bring your practice to a close,
You might just slowly deepen your breath.
Allowing the energy to rise back to the surface of your skin.
Connecting your inner body to your outer body.
And feeling into the ground and support that is underneath you.
Holding you.
And slowly,
Very gently,
Inviting any small movements you like back into your body.
Your hands and fingers.
Your toes and feet.
Maybe a full body stretch.
And perhaps making your way up to a seated position to just take a moment to thank yourself for taking this time to reset,
Restore,
And connect to that deeper part of you.
May you carry with you this spacious awareness like beautiful glimmering starlight within as you return to your day or perhaps drift into a deep restful sleep.
Thank you for allowing me to guide you on your journey.
Namaste.
