Preparing yourself now for a 61 point Yoga Nidra practice.
Making sure that you are undisturbed for the duration of Yoga Nidra.
This is your time to have some space and to simply be.
Choose to either lie down on your spine on a yoga mat or lay down on your bed.
Making sure that the body is warm and the head is supported.
If you need some further support for your lower spine,
Simply place a pillow underneath your knees or bend your knees and place the soles of the feet on your chosen surface.
Your clothes are soft and unrestricted.
Allow the feet to fall away,
Arms resting to the side of the body and the palms turned upwards as a gesture of openness and surrender.
The whole body in full alignment.
The jaw is soft with a slight gap between the upper and lower row of teeth.
The tongue sitting into the lower palate of the mouth.
The chin drawn slightly in towards the chest and the back of the neck is long.
Bring your awareness now to the whole body.
Remaining present for the duration of practice and on the edge of sleep.
The breath moving freely,
Effortlessly in and out through the nose.
Making any final adjustments now as we prepare to move into the practice.
Making sure that your whole body is completely supported and comfortable.
Allow the mind to focus on the moving patterns of breath in and out through the nose.
If at any point you feel the mind begin to wander,
Simply draw the mind back towards the breath.
As I mention all 61 points of the body,
Invite each part to completely relax,
To soften and to consciously release any tension that may be held there.
Find a natural rhythm for your breath.
Belly rising to receive the breath,
Belly falling to spine as you release the breath.
The eyes are heavy.
Eye lids are closed.
You may wish to place an eye pillow over the top of the eyes.
Settling in now and preparing for the practice.
Bring your awareness to the forehead and the space between the eyebrows.
Awareness to the throat,
The right shoulder,
The right elbow,
Right wrist,
Tip of the right thumb,
Tip of the right index finger,
Tip of the right middle finger,
Ring finger,
Little finger,
Right wrist,
Right elbow,
Right shoulder.
Awareness again to the throat,
The left shoulder,
The left elbow,
Left wrist,
Tip of the left thumb,
Tip of the index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder,
The throat,
The space at the centre of the chest,
The right side of the chest,
The space at the centre of the chest,
Left side of the chest,
Space at the centre of the chest.
The navel,
The lower abdomen,
The right hip,
Right knee,
Right ankle,
Tip of the right big toe,
Tip of the right second toe,
Middle toe,
Fourth toe,
Little toe,
Right ankle,
Right knee,
Right hip,
Lower abdomen,
Left hip,
Left knee,
Left ankle,
Top of the big toe,
Left side,
Tip of the left second toe,
Middle toe,
Fourth toe,
Little toe,
Left ankle,
Left knee,
Left hip,
Lower abdomen,
Navel,
The space at the centre of the chest,
The throat,
The space between the eyebrows centre,
Breath moving slowly,
Deeply,
Whole body releasing,
Letting go of any tension,
Tightness,
Offering a complete sense of release.
Allow the body to become heavier and heavier as it sinks into your support.
Allow the body time to rest,
Following the breath moving in and out through the nose,
Whole body releasing and letting go.
Begin to bring your awareness back into the body.
First the breath moves a little bit more deeply now,
Taking more time to take a breath into the body and more time as the breath leaves the body.
Begin to bring some movement back into the fingers,
Into the toes,
Drawing the arms up overhead,
The fingers interlace,
The spine becomes long.
Upon release,
Simply now roll to your favoured side,
Left side is therapeutic for low blood pressure,
Right is for high.
We'll simply move to whichever side you feel called to move towards most and rest there for a moment,
Consciously taking this feeling of connection and stillness and peace beyond the practice as the practice becomes alive as you move through the rest of your day.
We'll simply drop into sleep again.
The practice of Yoga Nidra is now complete.
