Welcome to this practice of Yoga Netra.
Today's practice is inspired by Yoga Sutra 1.
8 Viparyayo Mithya Nayanam Athad Rupa Pratistham Misperception is false knowledge based on something other than the true nature of what is perceived.
This sutra reminds us that a thought can feel true without being true.
A feeling may be the url but it may not be the whole truth.
A memory may be powerful but it may not describe the present.
An imagined future may affect the body even though it has not happened.
So often the mind mistakes a rope for the snake,
Silence for rejection,
Feedback for attack or one mistake for an identity.
In this Yoga Nidra practice,
You will be guided to rest deeply and gently observe the difference between what is directly present and what the mind may be adding.
You do not need to fight the mind.
Simply rest,
Notice and allow awareness to bring light to misperception.
Lie down in a comfortable position.
And allow the body to settle into stillness.
Let the legs rest slightly apart.
Let the feet fall naturally outward and let the arms rest a little away from the sides of the body.
I.
E.
If you are doing this practice in the sleeping position.
If you are doing the practice sitting down,
Make sure your spine is upright.
Your neck is well supported and you can place your palms on your knees or your thighs with your palms facing upward.
Make any final adjustments.
And once you have settled,
Allow the eyes to close.
Let the eyelids become soft.
Let the space between the eyebrows soften.
Let the jaw loosen.
Let the tongue rest quietly in the mouth.
Let the shoulders release.
Let the hands soften.
Let the belly soften.
Let the legs become still.
Feel the surface beneath the body.
Feel the contact between the body and the ground.
The ground is holding you.
You do not need to hold yourself up.
You do not need to solve anything now.
You do not need to understand everything now.
For the duration of this practice,
Simply allow yourself to be held.
Bring awareness to the whole body.
The whole body lying here.
The whole body supported.
Perhaps the body feels heavy.
Perhaps it feels light.
Perhaps it feels relaxed.
Maybe there is some restlessness.
Maybe there is comfort.
Maybe there is discomfort.
Whatever is here,
Simply notice.
This is directly present.
This is known.
No study is needed.
No judgment is needed.
Just the Simplicity.
Of direct experience.
Silently the Bee.
I am practicing Yoga Nidra.
I remain awake.
And Aveda.
We now come to the Sankalpa.
The Sankalpa is a short positive statement of inner intention.
Whatever is your Sankalpa,
Whatever is your intention,
Repeat it silently.
Three times with attention,
With sincerity.
As though planting a seed in the deeper mind.
Repeat it three times.
Let the Sankalpa settle.
There is nothing more to do with it now.
We now begin the rotation of consciousness through the body.
Moving awareness from one point to the next,
Do not move the physical body.
Simply hear the name of each part and feel it inwardly.
The main of E.
Remain aware.
We begin with the right hand.
Right Hand Thumb 2nd finger 3rd finger,
4th finger,
5th finger.
Bomb of the hand.
Back of the hand.
List.
Lower arm.
Elbow Upper arm.
Shoulder armpit.
Right side of the chest.
Right Waste,
Right Habit.
Right thigh.
Kneecap,
Back of the knee Golf.
Shin.
Angle.
Heal Soul of the Right Foot.
Top of the right foot.
Light a big dole.
2nd Tool Third door.
4th Do 5th Do Now move to the left hand.
Left Hand Thumb 2nd finger Todd?
For Fifth,
Bomb of the hand.
Back of the hand.
List.
Lower arm.
Elbow Apple arm.
Shoulder armpit.
Left side of the chest.
Left Waist Left hip.
Left thigh,
Kneecap,
Back of the knee.
Calf shin Angle heal,
Soul of the left foot.
Top of the left foot.
Left Big Toe Second Toe Todd.
Bored.
Fifth.
Now the back of the body.
Back of the head.
Back of the neck.
Right Shoulder Blade Left Shoulder Blade the whole upper back.
Middle back.
Lower back.
Right buttock.
Left buttock.
The whole spine.
From the base of the spine to the back of the head.
Now the front of the body.
Top of the head.
For the head.
Thigh Temple left temple,
Right eyebrow,
Left Eyebrow The space between the eyebrows.
Right eye.
Left eye.
Right Y'all!
Left yaw.
Right cheek.
Left cheek.
Nose,
Tip of the nose.
Upper lip.
Lower lip.
Both lips together.
Chin.
Drought.
Right Collarbone Left Collarbone center of the chest.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel Lower abdomen.
Pelvis,
The whole front body.
Now the whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole back body.
The whole front body.
The head,
The face,
The throat,
The chest,
The abdomen,
The pelvis,
The whole body.
The whole body still.
Supported.
Gnome The body is present.
Sensation is present.
The body is known.
Awareness is here.
Bring your attention to your natural breath.
Notice the breath entering the nostrils.
Notice the breath leaving the nostrils.
Coolness as the breath enters.
Soft warmth as the breath leave.
Feel the breath moving in the chest.
The chest rises.
The chest falls.
Feel the breath moving in the abdomen.
The abdomen rises.
The abdomen falls.
There is nothing to control.
No need to deepen the breath.
No need to change it.
Simply notice what is directly present.
Breath entering,
Breath Living.
Just.
Lizing.
Just falling.
Abdomen Moving The bread moves.
The body does.
Awareness remains.
We now awaken opposite experiences.
Do not force anything.
Allow each experience to arise gently through memory and imagination.
Misperception.
Awaken the feeling of Misperception.
A moment when the mind believed something very strongly.
A moment when an interpretation felt like truth.
A moment when the mind said,
This is what is happening,
Even though clarity had not yet arrived,
Awaken the feeling of misperception.
Feel this gently in the body.
Perhaps there is tightness,
Urgency,
Heat,
Contraction,
A feeling of certainty.
Misperception is pleasant.
Misperception is known.
The Lee's Misperception Now awaken the feeling of clear seeing.
A moment when things became clearer.
A moment when confusion softened.
A moment when you realized,
I do not have to believe the first story of the mind.
Awaken the feeling of clear seeing.
Feel clear seeing in the body.
Perhaps spaciousness,
Softness,
Steadiness,
Groundedness.
Clear seeing is present.
Clear seeing is known.
The Lees clear seeing.
Awaken the feeling of fear.
Not overwhelming fear,
Just a gentle memory of fear.
A moment when the mind perceived danger.
A moment when the body prepared to protect itself.
Feel the sensation of fear.
Perhaps tightness in the chest.
A knot in the stomach.
A holding of the breath.
Fear is present.
Fear is known.
The leaves feel.
Now awaken the feeling of trust.
A gentle trust,
Not blind trust,
Not forced positivity,
But the quiet trust that awareness can see clearly.
The trust that you can pause.
The trust that you do not have to react to every thought.
Awaken the feeling of Trust.
Feel trust in the body.
Perhaps there's a feeling of warmth.
Ease.
Openness,
Support.
Trust is present.
Trust is Known.
Release Trash.
Let all opposites dissolve.
Misperception and clear-seeing,
Fear and trust,
All are known in awareness.
Rest in the awareness that contains them all.
Imagine now that you are walking along a quiet path at dusk.
The light is soft.
The sun has almost set.
The path is peaceful.
Trees stand silently on either side.
The air is still.
You walk slowly along this path.
Feeling the ground beneath your feet.
Feeling the quiet around you.
Ahead.
In the dim light.
You see a shape on the ground.
At first,
The mind says snake.
The body reacts,
The breath tightens,
The heart quickens,
The muscles prepare to move back.
Feel is present.
The body's reaction.
Is the ALL.
The experience is real.
But pause.
Do not move too quickly.
Do not believe too quickly.
Simply pause.
A gentle light begins to appear.
Perhaps moonlight.
Perhaps the glow of a lamp.
Perhaps the light of awareness itself.
The light falls on the shape.
And slowly you see more clearly.
It is not a snake.
It is a though.
The fear begins to soften.
The body begins to release.
The breath becomes easier.
Nothing needed to be fought.
Only seen clearly.
The rope was never a snake.
But the fear was real because the perception was mistaken.
Silently Say.
This was perception.
This is Vipadhyaya.
Awareness brings light.
Now watch the rope resting peacefully on the path.
The mind has given it another meaning.
Awareness has returned it to what it is.
Rest in this simple knowing.
Now imagine that you are standing before a large mirror.
The mither is clear and still.
But slowly.
Mist gathers on the surface.
The reflection becomes blurred.
Shapes lose their clarity.
What is simple becomes unclear.
The middle represents the mind.
When the mirror is covered by fear,
Memory,
Imagination or old pain,
Perception becomes distorted.
We may still see something.
But we do not see it clearly.
A neutral face may appear unfriendly.
A delay may appear as a rejection.
A mistake may appear as failure.
Silence may appear as abandonment.
Feedback may appear as a tag.
Now imagine gently wiping the mist from the mirror.
Not with force.
Not with anger,
Not with shame.
Just Gently.
Vita Venis!
One slow movement.
Then another.
And another.
The mirror becomes clear though.
The reflection becomes more accurate.
What was distorted begins to return to its true form.
Silently ask.
What is the mirror showing clearly?
What was only mesh?
What did fear add?
What did Mehmedi add?
What does Clarity see now?
Rest before the clear mirror.
Nothing to force.
Nothing to do.
Only clear seeing.
Now imagine a simple ordinary moment.
You have sent someone a message.
Some time has passed.
There is no other plight.
Notice what happens in the mind.
Perhaps the mind says they are ignoring me.
They are upset with me.
I am not important.
I must have done something wrong.
Notice the body.
Perhaps the chest tightens.
Perhaps the stomach contracts.
Perhaps the breath becomes shallow.
Perhaps the mind begins to replay old memories.
Now pause.
Bring awareness to the situation.
Ask.
What do I actually know?
I sent a message.
There is no reply yet.
That is what is directly known.
Now ask.
What has the mind added?
Perhaps the ejection.
Feel.
An old story.
A memory,
A prediction.
Now ask.
Could there be another explanation?
Perhaps they are busy,
Perhaps they are resting,
Perhaps they need time,
Perhaps the truth is not yet known.
Now silently say,
Nor reply.
Is not the same as dejection.
Once again.
No reply is not the same as rejection.
Feel the body softening.
The breath becoming easier,
The heart no longer needing to live inside a story.
You do not need to deny your feelings.
You simply do not need to believe every interpretation.
Silently Say.
This is how the mind is seeing it right now.
This may not be the whole truth.
I can wait for clarity.
Let the image of the message dissolve.
Return to awareness.
And now bring your Sankalpa back into awareness.
The intention that you planted at the beginning of the practice.
Repeated silently three times with complete feeling and emotion.
Feel the Sankalpa settling into the deeper mind.
Let it become a quiet reminder in daily life.
And bring your awareness to your physical body.
Feel your whole body resting on the surface beneath you.
Notice the natural breath.
The air entering and leaving the nostrils.
Become aware of the area around you.
The Temperature of the Air The touch of clothing.
Start to move your fingers.
Move your toes.
Take a deeper breath in.
Stretch your arms if that feels good.
Notice the quality of the mind.
There may still be thoughts.
There may still be emotions,
There may still be uncertainty and that is alright.
The practice is not to remove every thought.
The practice is to see more clearly.
When you are sure that you are wide awake.
You can open your eyes.
The practice of Yoga Nidra is now completed.
Hari Om Tat Sat.
