Lay on your back on Shavasana.
Your legs are straight and relaxed,
Feet hip width apart.
Your toes are relaxed and facing outwards,
Let them rest.
Arms are relaxed away from your body,
Palms are facing up,
Hands and fingers are relaxed.
Eyes are closed and heavy,
Jaw and tongue are relaxed,
Neck and back are relaxed.
Your entire body is relaxed and heavy on the floor,
The mind is focused on breathing.
Only listen to my voice as your guide,
Rather than analyzing my words,
Listen with complete attention and consciousness to prevent any distractions from relaxing your mind.
Anytime you do feel distracted,
Return to the practice.
Allow your body to be still and calm,
Let go of any tension.
For this practice,
Allow your breath to be natural and effortless.
Take natural and easy breaths.
Relax your whole body.
Relax your entire body.
Let a wave of relaxation move throughout your whole body.
Notice this wave of relaxation moving all the way from your feet to your head and notice how this wave keeps relaxing all parts of your body.
It's just spreading everywhere,
Your toes,
Your fingers,
Your chest,
Your neck.
This wave is everywhere,
Relaxing your whole body,
Making your body so relaxed and light like a feather.
Your whole body is submerged in relaxation.
Let your whole body feel relaxed.
Let this wave relax your entire body and relax your mind.
Pranidhra begins now.
Think of your sankalp,
Resolve resolution.
Repeat these 3 times in your mind.
Now we will foster balance and awareness by practicing deep rotation of consciousness.
I will guide you through 61 points in your body by mentioning the number and the point in your body.
Without judgment,
Just visualize this point and what it looks like from different angles.
Then quickly move your attention to the next point as I mention them.
Let's begin.
1.
Point between the eyebrows.
2.
Hollow of the throat.
3.
Right shoulder joint.
4.
Right elbow joint.
5.
Middle of the right wrist.
6.
Tip of the right thumb.
7.
Tip of the index finger.
8.
Tip of the middle finger.
9.
Tip of the fourth finger or ring finger.
10.
Tip of the small finger or pinky finger.
11.
Right wrist joint.
12.
Right elbow joint.
13.
Right shoulder joint.
14.
Hollow of the throat.
15.
Left shoulder joint.
16.
Left elbow joint.
17.
Left wrist joint.
18.
Tip of the left thumb.
19.
Tip of the index finger.
20.
Tip of the middle finger.
21.
Tip of the fourth finger or ring finger.
22.
Tip of the small finger or pinky finger.
23.
Left wrist joint.
24.
Left elbow joint.
25.
Left shoulder joint.
26.
Hollow of the throat.
27.
Hard center.
28.
Right nipple.
29.
Hard center.
30.
Left nipple.
31.
Hard center.
32.
Solar plexus.
Just below the bottom of the breastbone.
33.
Navel center.
2 inches below the physical navel.
34.
Right hip joint.
35.
Right knee joint.
36.
Right ankle joint.
37.
Right big toe.
38.
Tip of the second toe.
39.
Tip of the third toe.
40.
Tip of the fourth toe.
41.
Tip of the small toe.
42.
Right ankle joint.
43.
Right knee joint.
44.
Right hip joint.
45.
Navel center.
2 inches below the physical navel.
46.
Left hip joint.
47.
Left knee joint.
48.
Left ankle joint.
49.
Left big toe.
50.
Tip of the second toe.
51.
Tip of the third toe.
52.
Tip of the fourth toe.
53.
Tip of the small toe.
54.
Left ankle joint.
55.
Left knee joint.
56.
Left hip joint.
57.
Navel center.
58.
Solar plexus.
59.
Heart center.
60.
Hollow of the throat.
61.
Center between the eyebrows.
Now imagine energy and light flowing through all these points.
Imagine how this light shines as you become a silent observer from above.
Say to yourself Ego Intellect Energy Feelings Pain Ideas Movement Emotions Is all ever shifting.
I am not affected by changes because I'm constant and unchangeable.
I am my perpetual self.
Become your own observer for the next 2 minutes.
Return your attention to your breath.
Now,
With deep awareness and understanding,
Repeat your sankalp,
The same from the beginning,
3 times.
Yoga Nidra is now complete.
Slowly become aware of your surroundings.
Move,
Stretch or lay down on one side of your body.
Find any comfortable posture that helps you transition out of the practice.
Finally,
Take 3 natural and soft belly breaths.
Thank you for practicing Yoga Nidra together.
Remember to stay well and center.
