Anubhuta Vishaya Asampramosa Smriti Memory is the retention of what has been experienced.
And in this sutra Patanjali spoke about Smriti memory.
Memory is not only something we think about.
Memory can live in the body.
Memory can shape emotion.
Memory can color the present.
It can become an identity.
And it can also become wisdom.
In this practice,
You are invited to rest deeply and gently observe memory as a movement of the mind.
Not to reject the past.
Not to force yourself to forget.
Not to analyze everything.
But simply to recognize this is memory moving through the mind.
And then return to what is present now.
So allow yourself to prepare for Yoga Nidra.
Lie down in a comfortable position.
Let the body be fully supported.
Allow the feet to fall slightly apart and let the arms rest away from the body with the palms facing upward.
Or in any position that feels natural.
If you are practicing seated.
Let the spine be upright but not rigid.
Let the head and neck be supported.
And let the hands rest on the thighs or on the knees.
Make any final adjustments so that the body can remain still.
And comfortable.
And once you have settled.
Allow the eyes to close gently.
Let the eyelids soften.
Let the space between the eyebrows soften.
Let the jaw loosen.
Let the tongue rest quietly in the mouth.
Let the shoulders become heavy.
Let the hands soften.
Let the belly soften.
Let the legs become still.
Take a slow breath in.
And a gentle breath out.
Once again,
Breathing in.
And breathing out.
There is nothing to solve,
Nothing to fix,
Nothing to remember on purpose.
Nothing to forget by force.
For now.
.
.
Simply allow yourself to be here.
Feel the surface beneath the body.
Feel the contact between the body and that surface.
Feel the body supported.
You do not need to hold yourself up.
You do not need to hold the past together.
You do not need to carry every story right now.
Let the ground,
Let the surface that you are resting on hold the body.
Bring awareness to the whole body.
The whole body resting.
The whole body supported.
The whole body breathe in.
Perhaps the body feels heavy.
Perhaps it feels light.
Perhaps it feels relaxed.
Perhaps there is restlessness.
Perhaps there is comfort or discomfort.
Whatever is present,
Simply notice.
This is directly present.
This is known.
No story is needed.
No judgment is needed.
Just the Simplicity.
Of direct experience.
Now quietly bring to mind your Sankalpa,
Your inner resolve,
Your intention.
And repeat that intention silently three times with attention and sincerity.
Let the Sankalpa settle into the deeper mind like a seed.
There is nothing more to do with it now.
Now we begin the rotation of consciousness.
Allow your awareness to move from point to point in the body.
Do not move the physical body,
Simply listen,
Feel and let awareness travel.
Bring awareness to the right hand thumb.
Index Fingal Middle finger DING FINGLE Little finger Palm of the hand.
Back of the hand.
Rest.
For them.
Right Elbow Right Upper Arm Right Shoulder Right armpit.
Right side of the chest.
Right side of the waist.
Right hip.
Right thigh.
Right Knee that I'd carve.
Right Ankle Light,
Heal,
The sole of the foot.
Stop of the foot.
Light a big dole.
2nd Toe Todd?
Forward.
Fifth.
The whole right side.
The whole right side is known.
Now we go to the left side of the body.
Bring awareness to the left hand thumb.
Index Pringle Middle finger Ring finger.
Little finger Palm of the hand.
Back of the hand.
List.
For them.
Elbow Upper arm.
Shoulder.
Armpit.
Left side of the chest.
Left side of the waist.
Left hip.
Bye.
Me.
Gov.
Ankle Heal sole of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Todd?
Forward.
Fifth.
The whole left side.
The whole left side is known.
Now bring awareness to the back of the body.
Back of the head.
Back of the neck.
Right Shoulder Blade Left Shoulder Blade The space between the shoulder blades.
Oppo back.
Middle back.
Lower back.
The whole spine.
Back of the pelvis Right side of the back.
Left side of the back.
The whole back body.
The whole back body is known.
Now awareness to the front of the body.
Top of the head.
Fall ahead.
Right Temple Left Temple Right Eyebrow Left Eyebrow The Space Between the Eyebrows Right eye.
Left eye.
Right ear.
Left Yaw Right cheek.
Left cheek.
Nose,
Tip of the Nose Upper lip.
Lower lip.
Both lips together.
Gin.
JAW Drought.
Right Collarbone Left Collarbone center of the chest.
Right side of the chest.
Left side of the chest.
Upper body.
Upper Abdomen Navel Lower abdomen.
Pelvis.
The whole front body.
The front body is known.
Now the whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole back body.
The whole front body.
The whole head.
The whole body.
The whole body resting.
The whole body breathing.
The whole body held in awareness.
The body is present.
Sensation is present.
The body is known.
Awareness is here.
Now the turn to the breath.
Notice the natural breadth.
Breath Entering.
Breath living.
The breath is not passed.
The breath is not future.
The breath is here.
The bread is present.
The breadth is known.
Resting in the present breath.
Let the breath become a gentle tread.
A thread that brings you back from memory to now.
Resting in the present breath.
Now we awaken opposite experiences.
Do not force anything.
Allow each experience to arise gently through memory and imagination.
And let each one be known in awareness.
Bring into awareness the feeling of remembering.
A gentle memory,
Something simple.
Perhaps a place,
A voice,
A face,
A moment.
Do not choose anything overwhelming,
Just the sense of memory arising.
Notice how memory appears.
Perhaps as an image.
Perhaps as a feeling.
As a sensation in the body.
As a sentence,
As a mood.
Notice how memory appears.
Memory is pleasant.
Memory is known.
Release memory.
Now bring into awareness the feeling of being here.
This moment.
This body.
This,
But that.
This surface beneath you,
The air around you,
The Simple Presence of Now Being Heal.
Espresso Being here is known.
The leaves being healed.
And now awaken the experience of memory and presence together.
Memory and Presence Together Memory may arise.
Presence holds memory.
The past may appear.
This moment remains.
Both are known.
Now bring into awareness the feeling of contraction.
A gentle contraction or holding in the body.
A tightening,
A closing.
Perhaps the way the body protects itself.
Bring into awareness the feeling of contraction.
Contraction is present.
Contraction is known.
Release Contraction.
And bring into awareness the feeling of spaciousness.
Space in the body.
Space around the breath,
Space around the mind.
A wider field,
An openness.
Adhoom for experience to rise and pass.
Spaciousness is present.
Spaciousness is known.
Release spaciousness.
Now contraction and spaciousness together.
The body may contract.
Awareness remains spacious.
A memory made Titan.
Awareness can hold it.
Gently.
Now bring into awareness the feeling of being identified with the past.
The feeling of this is who I am.
The feeling of an old story becoming identity.
Again choose something mild.
A familiar inner phrase,
A familiar conclusion,
A familiar label.
Let it appear light.
Notice how identity feels in the body.
Perhaps heavy.
Dying.
Familial Convincing.
The identity story is present.
The identity story is known.
Release the identity story.
Now bring into awareness the feeling of freedom from the past.
Not forgetting,
Not denying,
But a gentle space around what happened.
The sense that memory may explain something but it does not have to define you.
Freedom from the past.
The past is present as memory.
But awareness is larger.
Freedom is present.
Freedom is known.
Release freedom.
Now let all opposites dissolve.
And rest in the awareness that contains them all.
Memory and presence,
Contraction and spaciousness,
Identity and freedom all arise.
All powers.
Awareness of the means Now bring awareness to the inner space behind the closed eyes.
Jai Daksha.
The inner space behind the closed eyes,
The screen of the mind.
The quiet inner sky.
You may notice darkness.
Kalo.
Light,
Shapes,
Thoughts,
Images,
Memories or perhaps nothing at all.
Whatever appears,
Allow it to appear.
Whatever fades,
Allow it to fade.
Do not follow.
Do not resist.
Simply Notice.
A thought may arise.
A memory may arise.
An image may arise,
A feeling may arise,
Let each one be known.
You are not trying to empty the mind.
You are learning to see the movements of the mind.
Now silently hear the Sutra.
Anubhutao.
Vishaya Asampramosa Sniti Memory is the retention.
Of what has been experienced.
Let the meanings settle gently.
Memory is not wrong.
Memory is not the enemy.
Memory is a movement of the mind.
It can teach.
It can protect It can limit It can ask to be healed.
And it can be seen.
Now imagine you are walking through a quiet hallway of memory.
A quiet hallway of memory.
The hallway is calm.
Softly lit.
Peaceful.
Save.
On the walls are gentle images from life.
Not too close.
Not overwhelming,
Simply images.
Moments.
Braces impression You are not here to enter every memory.
You are not here to relive the past.
You are here to walk with awareness.
As you walk.
You see one image glowing softly.
A Simple Memory something neutral or gentle.
Perhaps a childhood room.
About Yuan's work.
A face you remember,
A sound,
A place,
A moment.
Let it be there.
Notice how the mind holds what has been experienced.
Notice that the memory is not happening now.
It is a pure thing now.
There is a difference.
Silently Say.
This is memory.
Moving through the mind.
Once again.
This is memory.
Moving through the mind.
Now ask gently.
Is this happening now?
Or is it memory speaking?
What is actually here?
They turn to the body.
Dub that.
The ground.
This moment.
Now the image begins to soften,
Not erased,
Not rejected,
Simply held more lightly.
The hallway becomes quiet again.
You continue walking.
Ahead you see a doorway opening into a garden.
You step into the garden.
The air is fresh.
The ground is steady.
There are trees around you.
A quiet sky above.
And in the center of the garden is a still pool of water.
The pool is clear and reflected.
You sit beside the pool.
The body is steady.
The breath is soft,
The mind is quiet.
Now imagine that a memory appears as a leaf.
Floating on the surface of the pool.
A leaf of the past resting on the water of awareness.
You do not need to pick it up.
You do not need to push it away,
Simply watch it float.
This leaf may carry an old feeling.
An old name,
An old story,
An old conclusion.
Perhaps,
I am not enough.
I will be hurt again.
I always fail.
I do not matter.
Perhaps another familiar phrase.
Choose only something gentle enough to observe.
Let it appear as a leaf on the water.
Now silently ask.
What does this remind me of?
Allah,
Whatever comes to be known,
No forcing,
No searching,
No need to find an answer.
What does this remind me of?
Denims.
Is this happening now?
And then ask,
What is actually here?
Feel the body.
Feel the breath.
Feel the ground.
Feel the present moment.
The leaf continues to float.
The memory may remain but you are no longer inside it.
You are sitting beside it.
Awareness is holding it.
Now gently say,
This happened before.
This is being remembered now.
I am here now.
The leaf begins to move slowly across the surface of the pool.
The water carries it gently,
Not forcing it away,
Not clinging to it,
Simply allowing it to move.
Now another leaf appears.
This leaf carries a memory of strength.
A time when you survived something difficult.
A time when you deterred after falling,
A time when you learned.
A time when you were supported.
A time when kindness reached you,
A time when grace was present.
Let this memory appear gently.
Feel its quality.
Not as nostalgia,
Not as clinging.
But as wisdom.
The mind can remember fear.
The mind can also remember strength.
The mind can remember pain.
The mind can also remember love.
The mind can remember loss.
The mind can also remember grace.
Silently Say.
Memory can become wisdom.
Memory can become wisdom.
Let this leaf also float on the pool.
Both leaves are there.
A memory of pain?
A memory of strength.
Both floating in awareness.
Neither one is the whole of you.
Both are known.
Awareness remains.
Now imagine the pool becoming wider.
Wider and clearer.
The leaves become small on the surface.
The sky is reflected in the water.
The trees are deflected.
The light is deflected.
Everything appears in awareness.
Nothing needs to be denied.
Nothing needs to be clung to.
Memory appears.
Memory passes.
Awareness remains.
Now bring to mind a gentle situation in your life.
Where memory may color the present.
Choose something mild or moderate.
Not overwhelming.
Perhaps a conversation,
A relationship,
A place,
A task,
A silence,
A delay.
Let it come lightly.
Notice the body.
Notice the feeling.
Notice the story.
Now ask,
What does this remind me of?
Is this happening now?
What is actually here?
What would Awareness choose now?
What would awareness choose now?
Let the question open space.
Maybe awareness would choose to breathe or choose to wait or choose to speak gently or choose to set a boundary or choose to take one small step or choose to rest.
No need to decide everything now.
Simply feel the possibility of a new response.
Memory repeats the old.
Awareness makes the new possible.
Now let the situation dissolve.
They turn to the garden.
Return to the pool.
Return to the breath.
The body is here.
The breath is here.
The ground is here.
Awareness is here.
Rest in silence for a few moments.
And gently hear these words.
The past may arise.
The body made a member.
The heart may feel.
And awareness remain.
Let this truth settle.
And now bring back your Sankalpa,
Your intention,
Your dissolve,
The same dissolve that you made at the beginning of the practice.
And repeated silently three times.
Let the Sankalpa settle into the deeper mind.
Let it become a quiet reminder in daily life.
Now begin to the tone.
Bring awareness to the physical body.
Feel the body resting on the surface beneath you.
Feel the back of the head,
The shoulders,
The arms,
The back,
The hips,
The legs.
Feel the whole body.
Notice the natural breath.
Become aware of the room,
The area around you.
THE TEMPERATURE OF THE AIR THE TOUCH OF CLOTHING the surface beneath the body.
Start making small movements with the fingers,
With the toes.
Gently move your head from side to side.
Stretch the body in any way that feels natural.
If you are lying down,
Roll gently to one side.
And pause there for the moment.
Let this position be a bridge between deep rest and waking life.
And slowly,
When you are ready,
Come back to a seated position.
Or remain resting if you prefer.
And when you are ready,
Gently open your eyes.
The practice of Yoga Nidra is now complete.
Hadirum tat sat.
