Declutter Your Mind

A classic Yoga Nidra to help declutter the mind and find more space and clarity in our daily life. Lay down comfortably and make sure you will be warm for the next 40 minutes of deep guided relaxation.

Transcript

Getting nice and comfy into your Shavasana position.

Make sure you have all the props and layers you need to stay comfortable,

Fully relaxed,

And warm.

Bringing your awareness into the legs,

Bringing your feet open to the side,

Consciously releasing any activation of the muscle of the feet,

The lower leg and the thighs.

Let them sink into the floor.

Feeling into the pelvis,

Hips,

Trunk,

Front and back.

Any subtle tension there.

Consciously,

Allow your body to fully release and be held.

Scanning through the arms and hands.

Feel as the shoulders and shoulder blades are melting into the ground,

Top of the hand onto the ground,

Palm open towards the sky.

You might want to keep the tips of your index finger and thumb together.

Take nice and long forehead to the cushion of the floor.

Feeling into the muscle of the face.

Shaking to your jaw,

Teeth,

Tongue,

Eyes,

Eyebrows and forehead.

Any subtle tension,

Release that.

Now bringing your attention into your breath.

Feeling the natural breath on every inhale and exhale,

Moving through the nostrils pathway.

The gentle movement of the abdomen and chest on every inhale and exhale.

Maybe feeling into the subtle movement of the diaphragm between the abdomen and the rib cage.

Becoming aware now of the sound,

Using your awareness as a radar to look up for sound.

Seeking sound outside of this room,

Close and far.

Loud and subtle.

Using one sound and searching for a new one.

Keeping the awareness sharp,

Always looking for a new sound outside of this room,

Close and far,

360 degree all around.

Keeping the awareness sharp and searching for sound closer to this room,

Just out and in around the walls and windows.

Trying to bring our sound awareness closer to ourself.

Let the sound far away disappear in the background and hearing all the sounds in this old room from the walls to your neighbor.

Being aware of the sound all around you and within yourself.

The sound of your breath or any other sound that your body might do.

Bringing awareness now into the different body parts.

Feeling the shape and weight of each body parts as announced and going to the next one as named.

Bring awareness into the ten toes.

Become aware of the ten toes.

Sole of the feet,

Top of the feet,

Both heels,

Both ankles,

Calf muscles,

Shins,

Knees,

Kneecaps,

Thighs,

Both hips,

Pelvic floor,

Buttocks,

Lower back,

Mid back,

Shoulder blades,

The center of the shoulder blades,

The spine from tail to top,

The full spine,

Back of the arms,

Front of the arms,

Wrists,

Top of the hands,

Palm of the hands,

Ten fingers,

Awareness to the ten fingers,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Both eyebrows,

Temples,

Heels,

Cheeks,

Eyes,

Both nostrils,

The eyebrow center,

The center of the eyebrows,

Upper lip,

Lower lip,

Teeth,

Tongue,

Chin,

Jaw,

Throat,

Awareness to the feet of the throat,

Both collarbones,

Chest,

Center of the chest,

Ribcage,

Diaphragm,

Abdomen,

Navel center,

Groins,

Bringing your awareness to the both legs from toes to hips,

Awareness to both arms from fingers to shoulders.

Being aware of both legs and arms together,

Legs,

Arms,

And trunk together,

Legs,

Arms,

Trunk and head together,

Full awareness to the back body,

Full awareness to the front body,

Or the right side of the body,

Or the left side of the body.

Being aware of the whole body,

The whole body,

The whole physical body.

Now full consciousness into your natural breath.

I'm breathing in,

I'm breathing out.

Feeling on every inhale,

The breath,

Moving the prana up through the back body from the heels,

Up to the back of the leg,

The back,

The back of the arms,

The neck,

And into the head at the crown,

At the peak of the inhale.

On every exhale,

Feeling the breath from the crown of the head going down to the front body,

Face,

Throat,

Top of the hands and chest,

Front of the trunk,

Hips,

Top of the leg,

Top of the feet and toes.

Inhale bringing the prana and the breath up from the heels to the crown of the head,

Passing through the back body.

Exhale from the crown of the head down to the front body,

Exhaling at the end through the toes.

You can feel or visualize a golden light going up on every inhale through the heels to the crown by the back body,

Exhaling from the top of the head to the toes from the front body.

Keep practicing.

Let's go.

.

Inhale and exhale.

Feel the power through the breath and the prana.

Starring the good,

Golden energy through the body.

And taking the opportunity of the movement of the breath and prana.

To let the bad or the negative release and move out and dissolve.

Exhale.

Exhale.

And now letting that go.

Feel into the breath at your nostrils.

Let the breath and prana visualization go.

And you're gonna go into the embodiment of feelings.

Be with it.

Embody those feelings fully as you experience them during your life.

And let them go when we go to the next one.

Feeling doubts.

Doubts.

Embody and feel doubtful.

Feeling certainty.

Certainty.

Being certain.

Feeling nervous.

Nervous.

Feeling relaxed.

Relaxed.

Relaxed.

All in embody.

Physically and emotionally.

Pain.

Feeling pain.

Pain.

Pain.

Let that go and embody fully.

Pleasure.

Pleasure.

Pleasure.

And now feeling hopeless.

Hopeless.

Hopeless.

Feeling faithful.

Faithful.

Now,

We're going into our consciousness.

Images and pictures.

Trying to feel visualize them,

Imagine them and go to the next one.

A tall pine tree.

Busy city streets.

A computer screen.

Tall buildings.

A cruise ship at the harbor.

The blue sky.

A blue candle flame.

A twelve petal blue lotus.

Giant ocean waves.

A small boat on a quiet lake.

A burnt forest.

An abundant house.

A warm burning fire.

A desert.

The blazing sun.

The full moon on the dark sky.

A field of multicolored flowers.

Finding yourself standing in the middle of a very busy city.

Standing tall and grounded through the bitumen beneath.

And opening your eyes to car noises.

People walking fast.

Tall buildings all around.

Smoky air.

Hearing and feeling into the busy city noises.

And still feeling still anchored and strong.

Seeing it as the witness.

Unmovable.

Looking at each person crossing your way.

Seeing their expressions on their faces.

The expressions of their body.

Being able to almost feel them as part payable.

Feeling their stress but not being attained by it.

Seeing that this stress or any other emotion belong to each of them individually.

As you're looking around and acknowledging all the noise and all the movement of the city life.

You perceive at a distance in between buildings a small street.

You slowly and mindfully walk towards the street.

Being conscious of every step you take and all the people around you.

Still being surrounded by the noises of the street but not disturbed.

Little streets become thinner and thinner.

The noise getting less loud every time you walk away and into the street.

At the end of the street you need to squeeze yourself into the little getaway there.

After the buildings you can see and enjoy a never-ending park full of grass and sunlight.

Seeing the grass in front of you,

You decide to take your shoes off and step on it.

Standing there for a few breaths,

Palms open wide,

Face turning to the sun.

Enjoying the calm and the warmth of the blue sky light by the warming sun on your skin.

You connect to the new sounds around you,

Bees buzzing,

Birds singing,

Cicadas.

Opening your eyes again to see the birds flying around,

The butterfly going from one flower to another.

And here at a distance starts to appear a small path surrounded by flowers and small bushes.

You decide to keep going on this path made of grass and moist earth.

Nice and shiny,

By walking towards the path you can perceive trees at a distance getting taller and taller the more you go forward.

Keeping walking through this path leading to the small trees and then tall trees into this beautiful green forest.

The path starts to be a bit more in heaven,

Going up and down to a more dusty ground with rocks,

Some spiky rocks and slippery ones.

You keep walking,

Being more mindful of your step,

Holding to some rocks with your hand for more stability,

Pushing up or carefully going down through the uneven path.

Feeling some scratch from some plants and spiky things,

Just gently pushing them away to keep walking there.

The path starts to become a little bit more steep,

You need to use your hands and feet to walk up the rocks.

And soon enough,

Gazing up,

You perceive a clearing on the flat ground,

Surrounding by trees and light by the sun.

In the middle of this clearing,

In the middle of this forest,

You can see a wide clear water pound.

In the center of it,

A golden flat rock.

Coming up from the path,

Standing on the flat clearing area,

Walking through the soft grass and looking into the water.

The reflection showing in the water,

Show you the person that is you.

Looking at the rock and start to feel the warmth of the golden rock descend to you.

You decide to walk through the water pond.

The water arrives at about knees level.

And the water is very warm due to the sun reflection and the golden rock warmth.

You stand there for a few breaths,

Touch the surface of the water with your fingers,

Admire the movement at the surface of the water.

And the reflection of the sun,

All the shiny movement of the water,

Absorbing it into your eyes and memory.

Slowly you make your way on top of the golden rock.

Lay down there in Shavasana.

Feeling the warmth of the rock and the sun all around your body and in.

Feeling this golden light within and all around you and feeling the auric field of this golden light expanding into a round cocoon all around you,

Nurturing you and protecting you.

You lie down here on this golden rock absorbing and feeling into the healing golden light.

Fully absorbed with the golden light,

Opening your eyes again and making your way up to sit it on this rock.

Feeling peaceful,

Nurtured and strong.

Stepping back into the pond,

Walking to the end of the clearing and making your way down to the rocky path and the forest.

Your mind is clear,

Your heart is open,

You're strong and grounded.

The path when you come back is still in heaven but it feels easier to walk on it and it feels wider too,

As if the forest is making more space for you to walk.

Hearing all the sounds around and feeling the breeze onto your skin and the soil beneath,

You keep walking up to the end of the tall tree forest to find again the small trees and the bushes with the flowers and the bees.

Enjoying the warmth of the sun,

Enjoying the warm earth beneath.

Making your way to the end of the park and the entrance that once was so small is now very,

Very wide.

The space is so much wider,

More than one people can come there in one time.

You know this is the place that you will come back to and can bring some of your friends whenever you need to rest.

Sending much gratitude to what happened just now and how you feel,

Mindfully putting your shoes back and getting back to the streets will feel less busy,

More spacious.

Bringing your awareness now into the Chidacash space,

The infinite space behind the forehead and the closed eyes.

With your eyes seated at the top of your spine,

Watching the activity of the mind.

No attachment or judgement here,

Being the silent witness of anything or nothing going on in the mind.

And now letting go of this.

Letting go of the Chidacash space and come back to the breath at the nostrils.

I am breathing in,

I am breathing out.

Feel into the subtle movement of the front body on every inhale and exhale.

Coming back into your whole physical body here,

Feeling into your body from feet to top of the head.

Being awake and present in your whole physical body.

Starting to deepen your breath in and out.

And make sure you are fully present and awake and into your body.

Bringing some movement to the feet,

Hands and head,

Gently moving them from side to side.

Shaking into your whole physical body here.

And on your next big inhale,

Going for a beautiful long stretch from toes to fingertips.

And taking a few breaths to roll onto your side and then make your way to sitting,

Hands together at the chest.

We close this long relaxation with one home.

Inhale fully.

Aum.

How do you all know that's it?