Yoga Nidra 5- Going Back
by Maya Butti
Yoga Nidra 5- Going Back. This Yoga Nidra starts to unravel trapped memories of the past. This is the 5th in a sequence of 8 Yoga Nidra, designed to be practiced in sequential order, going deeper with each practice. Background music "Adrift" by Christopher Lloyd Clarke. Licensed by Enlightened Audio.
Transcript
Hello,
My name is Maya and welcome to your practice of Yoga Nidra.
Take a couple of moments to set yourself up in Shavasana.
You may wish to place a pillow underneath your knees and have a light covering over your eyes.
Once we begin the practice of Yoga Nidra,
There will be no more movement other than breathing.
Once you have found a comfortable position that you can lay in,
Take in a deep inhale breath and a slow and controlled exhale breath.
Feel yourself relaxing with your exhale breath.
Take a couple more like that,
Allowing yourself to fully relax into the ground with your exhale breath.
Whole body softening and relaxing into the ground.
Become aware of any sounds in your environment,
Inside this room and outside this room.
Notice the sounds without attaching any stories,
Just let them be.
Notice the sound of your breath,
Relaxing with every exhale breath.
Trust that everything that needs to be taken care of will be taken care of and trust that you are in a safe space to relax.
Relaxing deeper and deeper with every exhale breath.
Whole body awareness from the crown of your head to the tip of your toes.
Whole body awareness.
Notice how your body is laying on the ground and notice how you are oriented in this room.
Whole body awareness.
Whole body relaxing with your exhale breath.
You can state your sankalpa or your intention to yourself in a short and positive sentence.
Feel your sankalpa or your intention as if it were already true.
Whole body relaxing.
Whole body awareness.
Starting to become aware of your right big toe.
Noticing all of the sensations without any analysis.
And then visualize your right big toe in your mind.
The second toe,
Third toe,
Fourth toe and fifth toe.
All right toes together,
Feeling and visualizing your right toes.
Become aware of the top of the right foot,
Sole of the right foot and heel.
The right ankle.
Visualize and feel your whole right foot together.
The right shin and the right calf.
Feeling the sensations without any judgment.
Front of the right knee and back of the right knee.
The right thigh front and back.
Whole right leg and foot together.
Whole right leg and foot awareness.
Feeling all of the sensations.
Visualize your whole right leg together.
Become aware of your left big toe.
Feeling all of the sensations on your left big toe.
Second toe,
Third toe,
Fourth toe and fifth toe.
Visualize and feel all your toes together.
Top of the left foot,
Sole of the left foot,
Left heel and left ankle.
Visualize and feel your whole left foot together as one unit.
The left shin and the left calf.
Front of the knee and back of the knee.
Front of the left thigh and back of the left thigh.
Be aware of all of your left leg and foot together.
Pay attention to all the sensations in your whole left leg as one unit.
Whole body awareness.
Visualize and feel both of your legs together.
Become aware of your hips and your pelvis.
Lower back,
Middle back and upper back.
Visualize and feel your pelvis,
Your hips,
Lower back,
Middle back and upper back.
Whole back together as one unit.
Feeling all of the sensation without any judgment.
Experience it as it is.
Whole body awareness.
Become aware of your lower abdomen,
Your belly button,
Your ribs and your chest.
Feeling and visualize the whole front side of your body.
Pay attention to every single sensation across the whole front side of your body.
Visualize and feel your whole torso together.
Whole trunk of the body awareness as one unit.
Whole body awareness.
Become aware of your right thumb,
Index finger,
Middle finger,
Ring finger and pinky.
All fingers together.
The right palm,
Back of the hand,
The right wrist.
Visualize your whole right hand exactly as it is.
The right forearm,
Elbow,
Upper arm and right shoulder.
Visualize and feel your whole right arm together as one unit.
From your shoulder to the tip of your finger.
Feeling exactly as it is.
Whole right arm awareness.
Whole right arm awareness.
Become aware of your left thumb,
Index finger,
Middle finger,
Ring finger and pinky.
All fingers together.
The left palm,
Back of the hand.
Whole hand awareness as it is.
The left wrist,
Forearm,
Elbow and upper arm.
Left shoulder.
Whole left arm awareness.
From the shoulders to the fingers.
Feeling the sensations of your left arm exactly as they are.
Visualize your whole left arm exactly as it is.
Visualize and feel both of your arms and hands together.
Both arm and hand awareness.
Whole body awareness.
Intensify the feelings in your whole body.
Becoming aware of your neck.
Visualize the front of your neck,
Sides of the neck,
Back of the neck,
Your chin and jaw,
Lips,
Top lip and bottom lip.
Feeling the touch of your two lips together.
Pay attention to your cheeks.
Visualize your cheeks,
Your nose.
Feeling the sensation of air passing through your nose.
Feel the sensations in your eyes,
Your eyelids and eyebrows.
The space between your eyebrows,
Your temples and forehead.
Whole face awareness as one unit.
Feeling all of the sensations on your face.
Become aware of the crown of your head,
Back of your head and ears.
Whole face and head awareness together.
Visualize and feel your whole face and head together.
Just observing as it is.
Whole face and head awareness.
Whole body awareness.
From the crown of your head to the tip of your toes.
Whole body awareness.
Intensify the feelings in your whole body.
Starting to visualize your whole body.
Looking at how your body is laying on the ground.
Look at your face.
See yourself all together as one unit.
Whole body awareness.
Looking at your whole body.
Looking at yourself laying here on the ground.
Whole body awareness.
Starting to become aware of the black space behind your forehead.
Go back in your mind and remember what you were doing before you started practicing yoga nidra today.
Go back in your mind and remember what you were doing yesterday.
Go back in your mind and remember what you were doing the day before yesterday.
If you find yourself analyzing,
Simply relax into the ground.
Just allow yourself to visualize and see what you were doing the day before yesterday.
Go back in your mind.
Visualize and remember what you were doing last weekend.
Go back in your mind.
Go back in your mind.
Remember what you were doing one month ago.
Without judgment,
Just watch what were you doing one month ago.
Whole body awareness.
Whole body remembering and feeling.
Go back in your mind.
Visualize and remember what you were doing one year ago.
Visualize and feel in your body with no judgment.
Remember what you were doing one year ago.
Keep going back.
Feeling in your body.
Visualize and remember.
Visualize and remember what you were doing two years ago.
Whole body awareness.
Remember with your whole body,
Visualize what you were doing two years ago.
Visualize and remember what you were doing five years ago.
Whole body awareness.
Remember what you were doing five years ago.
Continue to go back in time.
Going backwards and backwards.
See yourself in your past.
Visualize and see where you were.
Whole body awareness.
Whole body remembering.
Continue to go backwards and backwards in your mind.
Visualize and remember yourself when you were 18 years old.
See yourself as an 18 year old.
Remember what happened without any judgment.
Simply observe.
Just observe.
Continue to move back in your mind.
Visualize and remember yourself when you were 15 years old.
Be non-reactive to your memories.
Simply feel and observe.
Remember yourself when you were 15 years old.
Go back in your mind.
Remember when you were 12 years old.
See yourself as a 12 year old.
Simply observing.
Whole body remembering.
Whole body awareness.
Continue to move backwards in your mind.
Visualize and remember yourself when you were eight years old.
Feeling with your whole body.
Being non-reactive.
Whole body remembering.
Visualize and see yourself when you were five years old.
Worrying what happened when you were five years old.
See yourself.
See yourself when you were three years old.
Whole body awareness.
Whole body remembering when you were three years old.
Visualize and remember yourself when you were one year old.
Continue to move back in your mind.
Continue to move back.
Visualize and see yourself when you were inside your mother's womb.
Remember when you were inside your mother's womb.
Whole body awareness.
Feeling with your whole body as if you were inside your mother's womb.
Whole body awareness.
Whole body awareness.
Whole body remembering.
Whole body awareness.
Feeling yourself laying on the ground.
Feeling your body laying on the ground.
Notice that you are breathing.
Feeling all of the sensations on your skin.
Be aware of how your body is laying.
Be aware of where you are situated in this room.
Whole body awareness exactly as you are.
Starting to deepen your breath.
Be here now.
Gently moving your fingers and your toes.
Moving your head from side to side.
Extending your arms overhead and take a huge stretch like you just woke up.
Bending your knees and rolling over to one side.
Taking your time slowly pressing yourself up to a comfortable seat.
Moving your palms together.
Giving gratitude to all of the experiences that you've had in your life.
Giving gratitude for where you are now in your life.
And giving gratitude to anything else that you wish.
Thank you for sharing your practice.
Namaste.
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