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 to do nothing but listen and try not to sleep.
But if you do sleep,
Hey,
That's okay too.
Let's start with a little movement.
You can stand,
Sit,
Take a tabletop shape on hands and knees,
Or rest on your back on a bed,
Sofa,
Mat,
Or soft surface.
Begin by moving your spine forward and back.
If you're standing,
Sitting,
Or in table pose,
That can look like the cat-cow movements from the start of a yoga practice.
If you're on your back,
You might bend your knees,
Rest your feet against your bed or mat,
And roll up and down your spine,
Or hug your knees toward your chest.
Let this initial movement lead you to other movements.
If it feels good,
Add a side bend.
Your neck can get in on the action if it wants to,
And again,
If it feels nice.
You can also add some twisting movements by rotating your upper and lower body in different directions.
Keep going.
All of these movements will help you rest better,
And they will get you in touch with this outermost layer of your being.
Now start to set up a very relaxing position for your yoga nidra.
Lie down or recline in a cushy seat and prop up for comfort.
That might mean adding something soft behind your head and maybe something beneath your knees.
If it's cool,
Cover up.
Make any adjustments you need to so that you feel really comfortable and ready to settle.
Try closing your eyes.
Now that you're settled,
Begin to tune out your senses one by one.
Notice the light that filters through your eyes,
Then soften that awareness.
Notice any sounds from outside and inside the room,
Then focus only on the instructions.
You could imagine this like turning down the volume on what you hear.
Take a full breath through your nose and notice any smell that's present.
Toward the end of your exhale,
Swallow and notice any taste that's present.
Feel your body in contact with the floor and your props,
With your clothes,
With the air in the room.
Then turn your awareness to feeling within your body,
Especially to your breath.
Now you can 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.
Right thumb.
Right pointer finger.
Right middle finger.
Right ring finger.
Right pinky finger.
Palm of your right hand.
Back of your right hand.
Right inner wrist.
Right outer wrist.
Right inner forearm.
Right outer forearm.
Right inner elbow.
Right outer elbow.
Right inner upper arm.
Right outer upper arm.
Front of your right shoulder.
Back of your right shoulder.
Right collarbone.
Right side of your torso.
Right side of your abdomen.
Front right hip.
Back right hip.
Front right thigh.
Back right thigh.
Front of your right knee.
Back of your right knee.
Front right shin.
Back right calf.
Front of your right ankle.
Back of your right ankle.
Top of your right foot.
Bottom of your right foot.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right fifth toe.
Left thumb.
Left pointer finger.
Left middle finger.
Left ring finger.
Left pinky finger.
Palm of your left hand.
Back of your left hand.
Left inner wrist.
Left outer wrist.
Left inner forearm.
Left outer forearm.
Left inner elbow.
Left outer elbow.
Left inner upper arm.
Left outer upper arm.
Front of your left shoulder.
Back of your left shoulder.
Left collarbone.
Left side of your torso.
Left side of your abdomen.
Front left hip.
Back left hip.
Front left thigh.
Back left thigh.
Front of your left knee.
Back of your left knee.
Front left shin.
Back left calf.
Front of your left ankle.
Back of your left ankle.
Top of your left foot.
Bottom of your left foot.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left fifth toe.
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 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 54 to 1 like this.
Inhale,
54.
Exhale,
54.
Inhale,
53.
Exhale,
53.
Go in your own time.
If you lose track or get to 1,
Just start again at 54.
Keep going.
Keep going.
Keep going.
If you've lost track,
Please start again at inhale,
54.
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 how it feels to be very heavy and how it feels to be very light.
Try to imagine a feeling of heaviness that would make it tough to lift a limb off the floor.
Heaviness.
And try to imagine a feeling of lightness like you might float to the ceiling.
Lightness.
Heaviness.
Lightness.
Heaviness.
Lightness.
How it feels to touch something really smooth and how it feels to touch something really rough.
Try to draw up this sensation in your hands.
Something really smooth.
Something really rough.
Smoothness.
Roughness.
Smoothness.
Roughness.
Smoothness.
Roughness.
The feeling of being really excited and the feeling of being really bored.
Extreme excitement.
Extreme boredom.
Excitement.
Boredom.
Excitement.
Boredom.
Excitement.
Boredom.
The taste of spiciness and how it feels in your mouth,
Nose,
And even skin.
The taste of sweetness and where you experience that in your body.
Spiciness.
Sweetness.
Spiciness.
Sweetness.
Spiciness.
Sweetness.
The feeling of whole body effort.
Hard,
Whole body effort.
Working near 100% of capacity.
And the feeling of being totally at ease.
Effort.
Effort.
Ease.
Effort.
Ease.
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.
Dawn and dusk.
The gradual brightening of dawn and the gradual darkening of dusk.
Pull up any sounds like a bird song or crickets chirping.
Dawn and dusk.
A bright sunny day and a gray foggy day.
See a bright day and imagine how the air feels on your skin.
See a foggy day and imagine how the mist feels on your skin.
A sunny day a foggy day.
A clear night full of moonlight and starlight.
A rainy night and the sound of the rain.
A clear night a rainy night.
A flat quiet beach at low tide and a rocky craggy mountain above the tree line.
Imagine the smell of the beach.
The smell of the mountain.
A rocky beach at high tide with big waves rolling ashore.
A green rolling hill covered in pastures and trees,
Part of an old mountain chain worn down over millennia.
A big slow moving bear.
A soaring eagle.
A fast alert deer.
A snake basking in the sun.
A large deep sea whale.
A tiny shoreline sandpiper.
A flounder.
A ladybug.
No sleeping please.
Remember your resolve.
Now imagine yourself standing outside a large building.
This building can look like your high school,
A college hall,
Or any big structure that comes to mind.
Pull up its image clearly.
Enter the building and find a place to rest.
Find a way down to the bottom floor.
Follow signs for the control room.
Stand in front of the door that says control room.
Open the door and enter the room.
In the room,
See three dial gauges.
These are giving you information about the state of your being.
The first one is labeled physical health.
What does the gauge say?
The next one is labeled emotional health.
What does the gauge say?
The third one is labeled spiritual slash energetic health.
What does the gauge say?
Take stock of these three readouts all together.
Now leave the building and walk out into the day.
Visualize a beautiful day with exciting events.
Find exactly your favorite kind of weather in your favorite season with your favorite plants to see.
Find somewhere to rest,
Like a bench or a blanket,
Either in the sun or in the shade.
Get comfortable here in this beautiful day.
Ask,
What is my heart's deepest desire?
What is my heart's deepest desire?
What is my heart's deepest desire?
Listen.
Listen to your heart's deepest desire.
Plant this desire in this beautiful day as a seed that will grow.
Then rest again in the light of this beautiful day.
Feel safe.
And rest.
No sleeping,
Please.
Remember your resolve.
Feel safe and rest.
Rest without sleeping.
Rest in the light of this beautiful day.
Keep this light with you as you gradually re-engage your senses.
Notice the points of your body in contact with the floor.
Notice the texture of your clothing and props.
Notice the temperature of the air in the room.
Start to reconnect to the room by breathing deeper and notice the temperature of your breath as it enters and exits your body.
Expand your awareness into the room further by noticing any sounds that are present,
Both inside and outside the walls of the space.
Notice 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 intention and your heart's deepest desire.
This is a good time to re-commit to your resolve or to rephrase it into a new intention to take with you.
Take a moment to dedicate your practice to a person or an idea.
Please add some 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.
