Welcome.
It's M-Levirate here.
Let's retrain your brain with Yoga Nidra's already built-in metacognition techniques.
Even though this is a modern scientific term.
Ancient yogis knew that developing the skill of thinking about thinking aka becoming aware as our own inner observer would help us to become aware of our subconscious patterns too,
So that we could change them and choose more aligned actions for our true self.
And I love this quote by Dr.
Pawar Rajinder which really sums it up.
Thoughts are an illusion or maya.
People who break through this illusion can achieve anything.
So with that in mind let's begin by.
.
.
Getting the body as comfortable as it can be today.
Supporting the body increases the chances that your brain waves will go into a more rested state so do support your body with cushions.
And blankets.
And then find the breath in your body You may wish to close your eyes as you do this.
And just notice where you feel the air.
Moving in.
And out of the body.
Noticing the rise and the fall of the breath you don't need to change your breath here we're just noticing how it lands and rises within the body And notice your body's softening into the support that's holding your body.
Noticing any stillness and ease that's beginning to arise and now turn your awareness inwards.
Towards the body's sensations.
And with each natural breath,
In and out.
Soften each part of the body.
At any point maybe holding tension as I name the body part.
Softening noticing sensations inside the mouth Breathing in.
I'm breathing out.
The jaw.
Breathing in.
I'm breathing out.
At the eyes.
Breathing into any sensations.
Breathing out,
Softening the eyelids.
Happy years.
Softening as you breathe in.
And out.
The nose.
In and out.
Sensations at the hands and the fingers,
Breathing in breathing out.
The whole torso.
Pelvis both legs.
Softening at the feet.
And the toes.
At the whole body softening as you breathe in and breathe out.
And now dissolve your awareness of the breath in the body.
And bring to mind a pattern that is holding you back.
That you would like to work with today.
Something that is not too emotionally charged to begin with and something that you believe could be different.
An example could be perfectionism.
Or something simple like,
I am always rushing.
Just notice what pattern comes to mind for you And now bring to mind what the opposite pattern might be.
For example,
The opposite of perfectionism.
I always need things to be perfect.
Is I embrace imperfection with ease.
So just notice what comes to you when you think of the opposite of your pattern if it doesn't feel quite true for you yet,
That is okay.
This is your intention for your practice.
Your yogics and kalpa.
To seal your Sankalpa.
Observe it in your mind.
Repeating as a mantra.
I embrace imperfection with ease.
Repeating now in your mind at your own pace And now dissolve your intention,
Your sankalpa.
And witness each body part I name in your mind.
Noticing what you notice and moving on to the next.
Awareness to your mind's eye.
Centre of your throat.
Base of the throat.
The heart center.
The right shoulder.
Elbow rest.
The right bum.
First finger.
Second.
Third.
Breast.
Elbow.
The right shoulder.
Base of the throat.
The heart center.
Left shoulder.
Elbow Rest.
Thumb.
First finger.
Second.
Bird.
Rest.
Elbow.
Left shoulder.
Awareness to the heart center.
Right side of the chest left side of the chest.
Navel center pelvic center.
Awareness to the right side of the pelvis.
Right hip.
Bye.
Knee.
Anchor.
The right big toe.
Second.
Thirds.
Fifth toe ankle.
Me.
Pelvic center.
The left side of the pelvis.
Left hip.
Thigh.
Me.
Ankle.
Left big toe.
Second.
Good.
Fall.
Fifth toe.
Ankle.
Me.
Awareness to the pelvic center.
Imagine that you could split your mind into two points now Witnessing both feet.
Has two separate points of awareness.
At once.
Noticing both feet in split awareness both knees.
Thighs.
Hips.
Both sides of the chest.
Both shoulders your awareness becoming one point again.
In the center of the chest.
Base of the throat.
Centre of the throat.
Inside the mouth.
Lips.
Nostrils mind's eye center.
Observing the mind's eye center with one point of awareness.
With your awareness at the mind's eye centre.
Imagine just watching this space.
Noticing any colors.
Shape.
Or darkness.
Notice if you sense the space to be deep,
Like the night sky.
Or shallow like a crystal bowl of water.
Just noticing your unique experience,
However it is.
However you experience this space.
Rest back into this space even deeper now.
And experience your mind.
When thoughts come up.
Notice them.
And watch them fall away if emotions or sensations come up.
Notice them.
Allowing them to fall away in their own time.
Just observe the fluctuations of your mind.
Observing restlessness or spaciousness and now allowing your mind to do whatever it's doing.
Rest back,
Feeling the peace of being here with your true self.
There is nothing you need to do.
Or achieve,
Simply rest.
Bring back to mind your yogic sankalpa,
Your intention for the practice.
And repeat in your mind's eye as a repeating mantra.
I embrace imperfection with ease.
Repeating now at your own pace.
And dissolve that into your awareness.
And ask the following question internally.
Simply observing what comes up for you.
In either your body or your mind.
The question is what do i need to know or believe to embrace this sankalpa intention as true?
What do I need to know or believe to embrace this Sankalpa intention as true?
If nothing comes to the forefront of your mind here,
Just know that your subconscious has registered the question.
And asking is enough to sow the seeds.
To begin unravelling the pattern.
So now bring your awareness onto the breath observing it wherever you feel in the body at this point And with each inhale.
And exhale.
Count the breath from one to four.
Inhaling one,
Exhaling once.
Inhale two Exhale too.
When you reach 4,
Begin again at 1,
Counting up to 4.
Observe yourself resurfacing from rest.
With each repetition of the sequence.
Inhaling.
And exhaling.
Becoming more alert.
As you count each breath.
Dissolve the awareness of your breath.
And the counting.
And extend your awareness beyond the body.
Mentally observing the environment around you.
With your eyes still closed.
Becoming aware of the walls.
Any furniture And with your next inhale through the nose,
See if you can pick up any lingering scent from the environment.
Tune back in to the sounds of your environment or my voice.
And notice the sensation of your body resting on the support beneath you when you're ready to make some small movements.
You might wish to bring your hands to your chest.
And feel into a sense of gratitude to yourself.
For practicing metacognition today.
Feel into the gratitude for developing your inner witness.
And becoming aware of your patterns.
In this foundational practice so that you can begin to achieve anything you set your mind to.
And you might take a moment here with your hands on your chest to commit to noticing when your pattern shows up in your waking life.
And if you begin noticing your patterns in a way you didn't before can smile to yourself knowing that this is proof that you're building the skill of metacognition.
I would love to hear your reflections on experiencing metacognition today.
Or even how it's been supporting your life,
So do share your experience below in the comments.
Or simply share where you're practicing from and give the video a thumbs up.
But I do love reading where in the world everyone is as we're building a worldwide community of rest.
And if you feel ready to experience some advanced yoga nidra for metacognition and metacognition techniques,
Such as techniques that explore the emotions that subconsciously might be holding back your progress or healing,
Then I've shared a mastery level companion practice to this one on my Yoga Nidra Patreon studio.
Which is a growing library.
Thank you for resting in this practice with me today.
And until next time,
Take care.
