Yoga Nidra 7- Objects

Yoga Nidra 7- Objects. This practice helps to clear the mind of old attachments and memories. Lay back and be the observer of whatever your mind brings to your eyes. No analysis, no judgement. This is the 7th of an 8 part Yoga Nidra series.

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 settle in into Shavasana.

You can lie down on the ground,

Grab a blanket if you need to.

Perhaps place a small cushion underneath your head and another cushion underneath your knees.

Once we begin the practice of Yoga Nidra there will be no more movement in the body other than breathing.

Find a comfortable position that you will not fall asleep in.

And once you are settled you can start to close your eyes.

Make any final adjustments to your body and tell yourself you are about to practice Yoga Nidra.

Becoming aware of your breath and letting every exhale breath relax you deeper and deeper into the ground.

Letting the ground carry the weight of your whole body.

Whole body resting heavy into the ground.

Relaxing with every exhale breath.

Trust that you are in a safe space and trust that everything you need to be taken care of will be taken care of.

Give yourself full permission to relax and let go during this session.

Whole body softening and relaxing into the ground.

With every exhale breath relaxing deeper and deeper.

Loosening all of your skin.

Loosening all of your muscles.

Whole body relaxed.

If you are working with a sankalpa or an intention you can repeat that to yourself now.

Repeating it in a short and affirmative sentence.

Whole body awareness.

From the crown of your head to the tip of your toes.

Whole body awareness.

Be aware that you are breathing.

Be aware that you are laying here on the ground.

Noticing any sounds that you hear outside of this room.

There is no need to block out any sounds.

Just simply be aware of them without attaching any stories or emotions.

Become aware of any sounds inside of this room.

Just letting them be there.

Whole body awareness.

From the crown of your head to the tip of your toes.

Noticing anywhere that you might feel tension or pain,

Lightness or heaviness.

Just be aware of the sensations without being reactive,

Without attaching emotions or thoughts to any sensation.

Whole body awareness.

Pay attention to the crown of your head.

Feeling all of the sensations on the crown of your head.

Notice the sensations on the back of your head.

The space between your head and the pillow.

Moving to your forehead,

The temples and the space between your eyebrows.

The eyebrows,

The eyes,

The space between your two eyelids,

The bridge of your nose and the nostrils of your nose.

Feeling the sensation of warm and cool air passing through your nose.

Be aware of your cheeks and your jaw,

The two lips,

The teeth,

Tongue and chin.

Whole awareness on your face and head.

Whole face and head relaxing.

Become aware of your neck,

The front of your neck,

The sides of the neck and back of the neck.

Collarbones and shoulders.

Right shoulder,

Front of the shoulder and back of the shoulder.

The right upper arm,

Elbow,

Forearm,

Wrist,

Palm of the right hand and back of the right hand.

Thumb,

Index finger,

Middle finger,

Ring finger and pinky.

Whole right arm awareness.

From the tip of your fingers to the top of your shoulder and from the top of your shoulder to the tip of your fingers.

All right arm awareness.

All right arm relaxing into the ground.

Become aware of your left shoulder,

Front of the shoulder and back of the shoulder.

Left upper arm,

Elbow,

Forearm,

Wrist,

Palm of the hand and back of the hand.

The left thumb,

Index finger,

Middle finger,

Ring finger and pinky.

Whole left arm awareness.

From the tip of your fingers to the top of your shoulders.

Whole left arm awareness.

Left arm and hand softening and relaxing into the ground.

Be aware of both of your arms together.

Whole right arm and whole left arm.

Intensifying the sensations in both of your arms together.

Become aware of your chest,

Right side of the chest and left side of the chest.

The ribcage,

Feeling your chest expanding and contracting with your breath.

Feeling the touch of the skin on your clothes.

Become aware of your belly,

Lower abdomen and pelvis.

Whole front side of the body awareness.

Simply observing the sensations without analysis,

Without judgment exactly as they are.

Whole body awareness.

Becoming aware of the top of your back,

The back of the shoulders,

Middle of the back and lower back.

Be aware of the meeting points of your back and the ground.

Become aware of the length of your spine.

From the top of your neck all the way down to your tailbone.

Whole back awareness as one unit.

Feel all of the sensations and the weight of your whole back body.

Whole torso awareness.

Front of the body and back of the body together.

Whole awareness on your chest and your ribs,

Your belly,

Your back,

Your spine.

Whole torso awareness.

Become aware of your hips,

Right hip and left hip.

Without judging or analyzing any sensations.

Letting your whole body relax into the ground.

Pay attention to your right thigh,

Front of the thigh and back of the thigh,

The knee,

Shin and calf,

The right ankle,

Top of the foot,

Heel of the foot,

Sole of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

All toes together.

Whole right leg awareness.

From the tip of your toes to the top of your hip.

Whole right leg awareness.

Softening and relax your whole right leg into the ground.

All awareness on the right leg.

Become aware of your left thigh,

Front of the thigh and back of the thigh,

The left knee,

The shin and calf,

Ankle,

Top of the foot,

Heel and sole of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

All toes together.

Whole left leg awareness.

From the toes to your hip.

All awareness of the sensations on your left leg.

Relaxing the whole left leg into the ground.

Whole awareness on both of your legs,

Left leg and right leg.

Both legs together.

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.

Intensify the feelings in your whole body from the crown of your head to the tip of your toes.

Without judgment and without analysis,

Simply feeling,

Exploring,

Allowing whatever is there to be.

Be aware that you are laying here on the ground.

Bringing your awareness to the black space behind your forehead.

Looking at this space,

Looking at how far wide the black space behind your forehead goes,

Looking at how far high the black space goes up and down.

Whole awareness on the black space behind your forehead.

Noticing anything you can see in this infinite black space.

Without analysis,

Just simply watch.

Keeping your awareness on the black space behind your forehead,

Visualize the objects which I will start to name.

Without any analysis,

Without any force,

Allowing whatever image comes to your mind to show.

A car.

A bench.

A pen.

Dogs.

A stamp.

Roses.

A doorway.

The sky.

A train.

A desk.

A bracelet.

A face.

A notebook.

Birds.

Mountains.

A hand.

Hairbrush.

Elephant.

A fridge.

A kayak.

A kitchen.

Boats.

A mango.

A laptop.

Your friends.

Jeans.

Fresh flowers.

Shoes.

A microphone.

Incense.

Snow.

A recipe book.

A drink.

Coffee table.

Scissors.

Passengers.

A house.

Whole awareness on this black space behind your forehead.

Without attaching to any images that come up.

Keep all of your awareness and the black space behind your forehead.

As any thoughts arise,

Witness them.

As your thoughts spontaneously arise,

Witness them in the black space behind your forehead.

Without attaching,

Without giving any emotion or any meaning.

Simply watching the spontaneous thoughts as they arise.

Simply observing your thoughts as they spontaneously arise.

Watching them pop up and drop away.

Watching and observing your thoughts as they pop up.

All awareness on the black space behind your forehead.

All awareness on the black space behind your forehead.

All awareness on the black space behind your forehead.

Starting to notice that you are breathing.

Be aware that you are laying here on the ground.

Notice how you are laying on the ground.

Be aware of where you are in this room.

Whole body awareness.

Whole body awareness.

Coming back to your body.

Starting to move your fingers and your toes.

Taking a huge stretch like you just woke up.

Rolling over to the right hand side.

When you are ready,

Pressing yourself up into a comfortable seat.

Placing your palms together.

Giving yourself gratitude for making time for yourself today.

And if there is anything else you would like to give your gratitude for,

Go ahead.

Thank you for sharing your practice.

Namaste.

Thank you.

Thank you.

Thank you.