Hello and welcome to your yoganess nidra session with yogi phoenix.
Today's exploration is going to be the fifth limb of yoga according to Patanjali and this limb is often an overlooked one.
It's called pratyara and is often translated as withdrawal of the senses.
But it's not about shutting out the world.
It's a question of redirecting the awareness so the senses no longer dictate the state of the mind.
So in this practice we won't deny the senses but we will allow them to settle so awareness naturally draws inward.
So as we can see these steps of yoga become subtler as we move through them.
And if you wanted to equate this to the koshas then we're moving into the manomaya kosha now.
So as we know the first thing that we need to do is set a sankalpa.
And the sankalpa is a is a positive affirmation said in the present tense,
Something that you need to manifest in your life.
We're advised if we are using one to stick with the one that we're using.
However if you're new and you've just joined me,
Fabulous,
Hello,
You can set whichever one you like.
But as we are using pratyahara,
Perhaps something along the lines is,
I can easily be with myself.
I'm not distracted by other things,
Something along those words,
Something that will help you stay focused within.
So I'd like to invite you to set your sankalpa now by allowing a feeling to come to you of what it is that you need.
And then bringing it to mind,
Repeating it three times and simply letting go.
Let go.
And from here the first area that we delve into in a yoga nidra practice is the awareness of the body.
But rather than me mentioning the body or the sensation or the feelings of particular parts,
I'd just like you to really notice your body and noticing the sensations that are created with you lying on the floor.
Letting the sense of touch soften.
Though it no longer pulls your attention,
It's just awareness.
You can feel it and that's it.
Softening into it,
Softening into the pose of shivasana.
Notice your hearing.
Notice the hearing.
And start with it externally.
Listen to the most distant of sounds.
And then gradually bring the hearing closer and closer and closer until we're listening internally.
Listen to your body.
Listening and feeling the body.
And taking your awareness to the eyes,
Even though they're closed,
Allow them to let go of seeing.
Let go of the need to see.
Allow yourself to feel the eyes dropping back.
The sense of touch once again between the eyelids and the eyeballs.
No seeing.
Allow yourself to use the third eye and let go of the need to see.
Come to the taste,
The inside of the mouth.
Taste the slippery wetness.
The tongue against the roof of the mouth.
And allow that to just drop down.
Let the tongue become soft and easy.
Feel the sensations between the gums and the cheek.
Taste the taste.
Allow it to seem neutral to you.
Exactly as it should be.
And now,
If there's a fragrance in the room,
Bring your attention to your nose.
Bring your attention to the nostrils.
Feel the breath moving in and out of the body.
And if there's a fragrance there,
Focus on that.
Focus on that.
And then,
Just allow the fragrance to dissipate.
Gently moving inward.
Gently moving inward.
Allowing the breath to become your anchor.
Feel the internalization of the breath.
Feel the energy within your body.
Deeply inside of your body now.
Pure awareness.
Notice the senses have almost gone away.
Just pure awareness.
Allow the breath to be soft and easy.
Soft and easy.
Nothing to do here.
Allowing yourself to get deeper and deeper and deeper.
Becoming more inwardly focused with every breath.
Notice the inner sanctuary of your mind.
And in that place,
We are going to look at some images.
I'm going to set some scenes for you.
I'd like you to feel how tranquil they are.
Sitting by a peaceful river.
The river gently flowing.
All your worries are flowing away.
Your power of everything.
A feeling of oneness with the river.
With the air.
With beautiful surroundings.
Tall trees.
Lush grass.
Colorful flowers.
Pick a beautiful red flower.
Smell the fragrance of the flower.
Smell the fragrance of the flower.
A harp is playing.
Listen to the melody of the harp.
Birds singing.
Children laughing.
The sounds abound.
Let them fade away into the distance.
Fading away.
Pure awareness.
Awareness once again.
An ice cream parlor.
Picking out your favorite ice cream.
Waiting with anticipation.
The first lick of the ice cream.
The sweet taste.
The beautiful sensation within your mouth.
The ice cream is in your mouth.
A beautiful sensation.
Lying down in tall grass.
The sound of a waterfall in the distance.
Blue skies.
A feeling of pure bliss.
A feeling of pure bliss.
Stay with that.
I'll be quiet for a few moments.
I haven't left you.
I'm here.
Gently feeling the body again.
The practice of pratyahara is something you can reach out to at any time.
And turn inward.
And be with yourself.
The essence of who you are.
Not dictated by external visions,
Sounds,
Touches,
Or tastes,
Or smells.
We don't negate any of them.
We enjoy the senses.
But recognize that we are pure awareness.
You can turn to this sanctuary any time you like.
And say to yourself I rest in my inner sanctuary.
I am steady within.
If you set a sankalpa at the beginning of the practice,
This is the time to repeat it three times.
And simply let go.
Become aware of your sense of touch.
Of your sense of smell.
Of your sense of taste.
Of your sense of hearing.
Gently open the eyes if you wish.
Breathe the body.
And slowly start to return to this awareness.
To this state of consciousness.
Coming back now.
Slowly coming back.
Of course you're welcome to stay where you are if you want to continue further.
Otherwise it's time to sit up.
Sit up in a cross-legged posture.
Bring your hands into prayer.
We'll chant the OM together.
Deep breath in.
Aum Keep the prayer with heart center.
May we have love in our hearts.
Bring the prayer to the lips.
May we have truth in the speech.
Bring the prayer to the forehead.
May we have gratitude in the mind.
From my heart to yours.
Namaste.
Thank you for listening and being with me during this yoga nidra practice.
Much love.
Yogi Phoenix
