Yoga Nidra 4- Pleasure & Pain

Hello,

My name is Maya and welcome to your practice of Yoga Nidra.

Yoga Nidra is a practice that helps to relieve the subtle tensions in the body and mind complex.

When we practice our body remains motionless for the duration of the practice.

Take a couple of moments now to set yourself up in Shavasana.

You may place some pillows underneath your knees and your head and perhaps have a covering for your eyes.

Once you are laying down in a comfortable position,

Start to become aware of your whole body as one unit.

Loosening your whole body,

Whole body feeling grounded into the earth.

Whole body awareness from the crown of your head to the tip of your toes.

Feeling your whole body and all of your skin loosening.

Become aware of all of the sensations in your body and be non-reactive to any sensations that you feel.

Feeling the sensations in their whole entirety from the tip of your toes to the crown of your head.

Be aware of the position of your legs,

The position of your arms,

The touch of the ground beneath you.

If you have any analysis or if you are in your analytical mind you won't be able to relax.

Simply listen to the instructions and feel.

Listening and feeling.

Trust that you are in a safe space to relax.

Trust that everything that needs to be taken care of is taken care of.

Be aware of the space between your body and the ground.

Be aware of the touch of your clothes on your skin and the touch of the air on your skin.

Breathing naturally and witness the body breathing.

Whole body awareness.

Whole body loosening and softening to the ground.

You can state your sankalpa in a short and affirmative sentence.

Feel your sankalpa in your body as if it were already true.

Whole body as one unit.

Bringing your awareness to the top of your head.

Be aware of all of the sensations at the top of your head and the back of your head.

Without analyzing,

Simply observing.

Feeling the density of your hair,

The pressure at the back of your head.

Soften and loosen the skin on your head.

Pay attention to your forehead,

The eyebrows,

And the space between the eyebrows.

The eyes and the touch between the two eyelids.

Temples.

Be aware of all of the sensations on your cheeks and jaw.

Nostrils.

Bridge of the nose.

The touch of your two lips together.

Relaxing your tongue and your teeth.

Whole face awareness.

Whole face and head awareness.

Become aware of your throat and your neck without analyzing any of the sensations.

Feeling all of the sensations in your neck.

Whole neck and head awareness.

Become aware of your two arms,

Both of the arms together.

Pay attention to your right thumb,

Index finger,

Middle finger,

Ring finger,

And pinky.

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

Wrist,

Forearm,

Elbow,

And upper arm.

Top of the shoulder and shoulder blade.

Whole right arm awareness.

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

Whole right arm awareness.

Become aware of your left thumb,

Left index finger,

Middle finger,

Ring finger,

And pinky.

Palm of the hand and back of the hand.

The wrist,

Forearm,

Elbow,

And upper arm.

Top of the left shoulder and shoulder blade.

Whole left arm awareness.

Pay attention to all of the sensations in your whole left arm from the tip of your fingers to the top of your shoulder.

Both arm awareness together.

Pay attention to the back of your shoulders,

The upper back,

Middle back,

And lower back.

Be aware of your spine,

The whole length of your spine from the base of your neck to your tailbone.

Experiencing all of the sensations without analysis and without judgment.

Hold back together.

Become aware of your chest,

The collarbones,

And sternum.

Feel the diaphragm helping you breathe.

Feel the diaphragm massaging your stomach with every breath.

Whole abdomen softens and loosens.

Your stomach,

Your intestines,

Whole front side of the body loosens,

Whole front side of the body awareness.

Become aware of your pelvis and pubic bone.

Pay attention to all of the sensations.

Right leg and left leg together.

Both leg awareness.

Pay attention to the right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Soul of the foot,

Heel of the foot,

And top of the foot.

The right ankle,

Shin,

And calf,

Front of the knee and back of the knee,

Thigh,

And hip joint.

Whole right leg awareness,

Whole body awareness,

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

Be aware of your left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Soul of the left foot,

The heel,

Top of the foot,

Left ankle,

The shin,

And calf,

Front of the knee and back of the knee,

The thigh,

And hip joint.

Whole left leg awareness,

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

Pay attention to all of the sensations on your left leg.

Whole body awareness,

The crown of your head to the tip of your toes,

And from the tip of your toes to the crown of your head.

Whole body awareness,

Intensify the sensations in your whole body.

With every breath,

Feel the sensations becoming stronger and stronger,

Letting yourself go deeper and deeper into yourself with every breath,

Intensifying all of the sensations on your body,

Starting to notice in your body the sensation of pain.

Notice where in your body you feel the sensation of pain.

Without analyzing,

Experience the sensation of this pain.

Whole awareness on the sensation of pain somewhere in your body.

Be non-reactive to the sensation of pain.

Simply observing,

Observing the sensation of pain in your body.

Deepen your experience of the sensation of pain.

Stay non-reactive.

Observe it.

Continue feeling the sensation of pain somewhere on your body.

Full awareness on the sensation of the pain.

Full awareness on your pain.

Become aware of your breath.

Become aware that you are breathing,

Releasing and letting go of your physical pain.

Become aware of the sensation of pleasure on your body.

Feel physical pleasure somewhere on your body,

Bringing all of your awareness to the sensation of pleasure on your body.

Be non-reactive to the sensation of pleasure on your body.

Simply observe it.

Feel it.

Feeling where on your body you have the sensation of pleasure.

Intensify the feeling of the pleasure on your body.

Feel pleasure in your body.

Starting to become aware of your breath.

Notice that you are breathing.

Release the sensation of pleasure.

Whole body awareness.

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

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

Whole body awareness.

Bringing to mind a painful feeling,

An emotion.

Sadness,

Grief,

Anger,

Any painful emotion.

Whole awareness on your painful emotion.

Stay non-reactive.

Observe and intensify your painful emotion.

Don't engage with your painful emotion.

Simply observe.

Whole awareness on the painful emotion.

Evolly oxidizes everything.

ThusILongs Bringing to mind a pleasurable emotion.

Love,

Happiness,

Gratitude,

Any pleasurable emotion.

Bring it to mind.

Bringing all of your awareness to your pleasurable emotion.

Hold awareness on your pleasurable emotion.

Be non-reactive to the emotion.

It's employee observing.

Full awareness on the emotion of pleasure.

Be non-reactive to the emotion.

Be fully aware of your emotion.

Be fully aware of your emotion.

With this emotion of pleasure,

Repeat your sankalpa to yourself,

Your intention.

Repeating your sankalpa as you experience the emotion of pleasure.

Whole body awareness from the crown of your head to the tip of your toes.

Whole body awareness.

Notice how you are laying on the ground.

The touch of your body on the ground.

Take in a deep inhale breath and a complete exhale.

Another deep inhale breath,

Complete exhale.

Fully becoming aware of your surroundings.

Feeling where you are laying in this room.

Gently moving fingers and toes.

Keeping your head from side to side.

Extending the arms overhead and take a huge stretch like you just woke up.

Taking your time rolling over to one side.

When you're ready,

Coming into any seated position.

Facing your palms together at heart center.

Giving yourself gratitude for making time for yourself today.

Giving gratitude to all of life's experiences,

Painful and pleasurable.

Giving gratitude to anything else that you wish.

Thank you for sharing your practice.

Namaste.

Thank you.