Thank you for listening to this Yoga Nidra guided relaxation.
I'm Sage Roundtree.
This recording will guide you through the layers of your being to help you access the bliss that is already within you.
Along the way,
We will take a trip through the physical body,
The energetic body of your breath,
Your mental and emotional body,
And your wisdom body,
All en route to the central bliss body.
As we go,
You need do nothing but relax,
Listen,
And try not to sleep.
Before we start,
Please take a moment to get the wiggles out.
You can do this standing,
Seated,
Or on the ground.
If you're not sure what to do,
Try gently turning your head side to side,
Circling your shoulders,
Rolling your wrists,
And wiggling your fingers.
Try turning your torso side to side.
Try circling your hips or moving your legs.
Bend and straighten your knees,
And try circling your ankles and wiggling your toes.
Then,
Lie down or recline in a cushy seat and prop up for comfort.
If there's any space between your body and your support,
Try to fill it with blankets or pillows.
Be sure you're warm.
Close your eyes if you like.
Settle in.
Feel yourself inside this space and inside your body.
Turn your awareness to what is happening here on the inside.
Here's time to set your resolve for this experience.
Try using the first person present tense,
Saying,
I will or I am.
For example,
I will take a few moments for connection in Yoga Nidra.
Or,
I am giving myself the gift of some stillness.
Repeat this resolve to yourself three times.
Now Yoga Nidra begins.
Try to stay awake and keep your resolve front and center in your mind.
Please bring your awareness to each area of your body as I describe it.
You don't need to do anything like try to engage or to relax these spots.
Just be aware of them.
Backs of both heels.
Backs of both calves.
Backs of both knees.
Backs of both thighs.
Backs of both buttocks.
Back of your waist.
Back of your ribs.
Backs of both shoulder blades.
Back of your neck.
Top of your head.
Forehead.
Eyebrows.
Eyelids.
Eyeballs.
Ears.
Cheekbones.
Nose.
Upper lip.
Upper teeth.
Tongue.
Lower teeth.
Lower lip.
Chin.
Throat.
Sternum.
Collarbones.
Front of your ribs.
Front of your waist.
Front of your pelvis.
Fronts of both thighs.
Fronts of both knees.
Both shins.
Tops of both feet.
All your toenails.
The soles of both feet.
Your whole right hand.
Your whole right arm.
Your whole right foot.
Your whole right leg.
Your whole right side.
Your whole left hand.
Your whole left arm.
Your whole left foot.
Your whole left leg.
Your whole right arm.
Your whole left side.
Both arms together.
Both legs together.
Both sides of your body together.
Both sides of your body together.
Both sides of your body together.
The front of your body.
The back of your body.
Your whole body.
Your whole body.
Your whole body.
No sleeping,
Please.
Remember your resolve.
Bring your awareness to the movement of your breath.
Try counting your breath down from 27 to 1,
Like this.
Inhale,
27.
Exhale,
27.
Inhale,
26.
Exhale,
26.
If you lose track or get to 1,
Just start again at 27.
Keep going.
If you've lost track,
Please start again at 27.
No sleeping,
Please.
Remember your resolve.
I will name some feelings in pairs of opposites.
As we go,
Try to pull up the feelings of these sensations as clearly as you can.
Engage your senses and feel with your whole body.
Breath coming in.
And breath going out.
Breath coming in.
And breath going out.
Breath coming in.
And breath going out.
Feeling of warmth.
Feeling of coolness.
Feeling of warmth.
Feeling of coolness.
Feeling of warmth.
Feeling of coolness.
A rough texture.
A smooth texture.
A rough texture.
A smooth texture.
A rough texture.
A smooth texture.
A hard object.
A soft object.
A hard object.
A soft object.
A hard object.
A soft object.
Something that lifts up.
Something that settles down.
Something that lifts up.
Something that settles down.
Something that lifts up.
Something that settles down.
Expansion.
Contraction.
Expansion.
Contraction.
Expansion.
Contraction.
No sleeping,
Please.
Remember your resolve.
We will keep going with some more pairs.
Try to draw up as clearly as you can these images.
See them in your mind's eye and layer in how they might feel,
Sound,
Or even smell.
Day.
Night.
Day.
Night.
Day.
Day.
Night.
Dawn.
Dusk.
Dawn.
Dawn.
Sunny day.
Foggy day.
Sunny day.
Foggy day.
Sunny day.
Foggy day.
Starlit night.
Rainy night.
Starlit night.
Rainy night.
Starlit night.
Rainy night.
Mountain.
Mountain.
Beach.
Mountain.
Bear.
Eagle.
Bear.
Eagle.
Bear.
Eagle.
Deer.
Deer.
Snake.
Deer.
Snake.
Deer.
Snake.
Whale.
Sandpiper.
Whale.
Sandpiper.
Flounder.
Ladybug.
Flounder.
Ladybug.
Flounder.
Ladybug.
No sleeping,
Please.
Remember your resolve.
Now it's time to check in with yourself.
Take the time to feel how it feels to be you right now.
Right here.
Right now.
Completely you.
You at rest.
You deserving of this rest.
You connected to your heart's deepest desire.
Ask,
What is my heart's deepest desire?
There's no need for action.
Just rest and feel connected to your heart's deepest desire.
Rest and feel connected to your heart.
Rest.
Connect.
Keep this sense of rest with you and grow your sense of connection with the room around you.
Gradually re-engage your senses.
Feel the points of your body in contact with the floor.
Feel the texture of your clothing and props.
Feel the temperature of the air in the room.
Reconnect to the room by breathing deeper.
And feel the temperature of your breath as it enters and exits your body.
Expand your awareness into the room further by hearing any sounds that are present.
Both inside and outside the walls of the space.
See the light that is filtering in through your eyelids.
Start to move into the space around you however feels best.
Take your time.
In a few breaths,
Arrive at sitting.
Observe what has shifted.
Remember your resolve and your heart's deepest desire.
This is a good time to recommit to your resolve or to rephrase it into a new intention as you move on from here.
Take a moment to dedicate your practice to a person or an idea,
With special appreciation to the bliss that has been within you all along.
Congratulations on taking the time to connect with yourself,
And thanks for listening.
