Yoga Nidra: Flowing Water Element

Flow into relaxation with the essence of water, symbolizing adaptability, depth, and cleansing. This Yoga Nidra session invites you to release resistance and reconnect with life’s natural flow. Let the water element support your inner knowing and emotional clarity, washing away what no longer serves you. Through breath awareness and visual imagery, experience a refreshing reset, finding fluidity and resilience in the ever-changing landscape of life.

Transcript

Welcome to your Yoga Nidra practice.

In this session,

We take a dive into the essence of water,

The element of flow,

Adaptability and depth.

Water nurtures us,

Cleanses us,

And reminds us of the ever-changing nature of life.

Let yourself be guided into this meditative journey as we explore and embody the aspects of water.

We dedicate the fruits of this practice to the universe and all its beings and the collective wisdom.

May we rest in our inner knowing and feel peace within.

Begin by settling into a comfortable position,

Either lying on your back or in any posture where you can completely relax.

Allow your body to become still and close your eyes softly.

Take a moment to feel your body supported by the ground beneath you.

Notice the gentle weight of your body and release any tension with each exhale.

Allow yourself to arrive fully in this moment with nothing to do but simply be.

Turn your attention inward.

Invite attention to the breath.

Feel your body softening with each progressive exhalation.

Now take a deep breath in through the nose.

Hold for a moment and let the tension build and then let go with a sigh.

Again deep breath in through the nose,

Holding,

Building tension,

And then let go with a sound.

One more time,

A deep breath in,

Hold,

And then let go,

Returning to your normal breath flow.

Take a moment to welcome an intention,

A positive resolve for your practice.

Stated in present tense and affirmative words,

This is an agreement you make with the highest form of yourself.

It can be in your native language or it may appear as a deep sense,

A feeling.

It may sound like I flow with life or I trust my innate wisdom.

Once it comes to you,

Repeat it silently three times.

Know that this intention is a seed to be planted deeply in your consciousness,

Being nourished,

Taking root,

And blossoming in its own perfect way,

And letting that go.

We now explore the body by rotating awareness throughout it.

As I name a part of your body,

Allow your attention to follow the sound of my voice,

Perhaps visualizing a wave of energetic release,

A softening as you bring your undivided attention to your right foot.

Left foot.

Right leg.

Left leg.

Right hip.

Left hip.

Right lower back.

Left lower back.

Right middle back.

Left middle back.

Right shoulder blade.

Left shoulder blade.

Right arm.

Right arm.

Right palm of hand.

Left palm of hand.

Whole spine.

Your whole spine.

Right eyebrow.

Left eyebrow.

Middle of forehead,

Third eye center.

Right ear.

Left ear.

Right cheek.

Left cheek.

Right side of jaw.

Left side of jaw.

Right side of the throat.

Left side of the throat.

Right collarbone.

Left collarbone.

Right side of the ribcage.

Left side of the ribcage.

Now bring your attention to the middle of your chest.

Become aware of the heart center.

Direct experience of the heart center.

Feel it open.

Bring your awareness to the center of your chest.

Sense breath flowing in and out at your center,

At the heart space.

The cycles of breath flowing in and flowing out.

The in-breath sending air to the lungs,

The chest rises.

The out-breath releasing air from the lungs,

The chest falls.

Begin to imagine the breath as ocean tides flowing in and flowing out.

As you inhale,

Visualize a wave rising gently up from the ocean,

Cresting at the top of your lungs.

And as you exhale,

Feel the wave receding back down,

Returning to the depths of the ocean.

Each breath is a wave,

A movement of life force energy or prana,

Connecting you with the rhythm of the ocean.

Feel yourself merging with this natural ebb and flow.

Inhale,

Feel the wave rise,

Expanding your body with a sense of spaciousness and lightness.

Exhale,

Sensing the wave fall,

Letting go of any tightness or resistance.

Continue this rhythm,

Becoming one with the movement of your breath and the infinite tides of the ocean.

Inhale,

Wave rises,

Expansive and light.

Exhale,

Wave falls,

Releasing and softening,

Aligning breath with this natural rhythm.

Now imagine yourself drifting in a calm,

Clear body of water.

There's a soft glow around you,

As if you are encased in a bubble of radiant light,

Completely protected,

Warm,

And safe.

As you float,

Feel the sensation of weightlessness.

Every part of you is light and buoyant,

The water supports you effortlessly.

Allow yourself to be held,

To trust the gentle cradle of the water.

Now bring your awareness to the opposite sensation.

Within the safety of your bubble,

Imagine slowly sinking down deeper into the water.

With each breath,

Feel yourself becoming heavier.

Your body begins to settle and sink,

Gently descending into the depths of the water.

Finally a sense of heaviness and groundedness,

Like being anchored.

Sensing again the feeling of weightlessness,

Floating at the top of the wave,

Buoyant and light,

Expansive.

And again sensing heaviness,

Settling,

Descending into the deep waters,

Protected within your bubble,

Grounded and anchored.

Again floating,

Buoyant and light.

Again descending,

Grounded and anchored.

Buoyant light,

Buoyant light,

Grounded,

Anchored.

Now experience both sensations simultaneously,

Feeling the buoyancy of floating and the depth of sinking within the protective embrace of your bubble.

Allow both sensations to fully develop within your body at the same time,

Without thinking or doing.

Observe any shifts in your body and mind as you explore this dance of opposites.

Bring your awareness to your third eye center.

See or sense yourself traveling to a place where a sacred river flows.

Picture yourself standing at the edge of this river,

Watching its waters moving gracefully.

The river is crystal clear,

Reflecting the light of the sun,

And seems to carry an energy of deep peace and wisdom.

You feel an invitation to journey along this river.

Imagine stepping into a small wooden boat.

As the boat gently glides along the river's surface,

Observe the flow of the river guiding you.

You pass lush green trees,

Hear birds singing softly,

And catch glimpses of fish swimming below the surface.

The water is alive with vibrant energy,

And you begin to sense that the river is carrying you somewhere.

Somehow,

You know this river will take you exactly where you want to go.

This river guides you towards a spring of inner truth.

The current becomes stronger.

You enter a deeper part of the river,

One that feels mysterious,

Ancient,

Sacred.

Hear the water whispers wisdom to you,

Telling you that you can trust its flow.

You can let go of any control,

Trusting the river to carry you exactly where you need to go.

As you surrender to the flow,

You arrive at a hidden nook along the riverbank.

This place feels special,

Timeless,

And tranquil.

Step out of the boat and sit at the water's edge,

And dip your hands into the river.

The water feels cool and refreshing.

Feel its energy infusing you with clarity,

Washing away any doubts or fears.

The water speaks to you again,

Reminding you to trust in your own inner wisdom,

To follow the current of your heart.

In this place,

Infused with energy,

With the clarity of this peaceful,

Flowing river,

Recall your intention.

In your own words,

In whatever form it appears to you,

Allow your intention to infuse the river.

Trust in this moment,

Your own inner knowing,

From the depths of your heart,

Flows within you,

Throughout your entire being.

Stay here a while,

Let the water's wisdom fill you.

Step back into the boat,

And let the river gently guide you to the starting point.

Feel the sense of truth and inner peace.

Gently bring your awareness back to your breath,

Noticing its natural rhythm.

Feel your body resting comfortably on the surface beneath you.

Begin to sense the subtle energies within you,

Flowing,

Shifting,

And settling into balance.

Allow yourself to feel the effects of this practice.

Take a few moments to let the wisdom of the water element integrate fully into your being.

When you are ready,

Deepen your breath,

And bring small movements back into your body,

Gently wiggling your fingers and toes.

Touch in any way that feels good to you.

As you slowly open your eyes and reorient to the space around you,

Carry with you the sense of flow,

Trust,

And inner knowing that you have cultivated in this practice.

Feel the water element within you,

Guiding you towards a state of effortless transformation and inner peace.

Know that this energy is always available to you,

A part of your inner nature.

When you are ready,

Complete your practice by thanking yourself for taking this time to connect deeply with your inner being.

In these moments,

You practice a radical form of self-care,

And in turn,

This allows for a deeper expression of care for others and for Mother Earth.

Your Yoga Nidra is now complete.

We come in peace,

We go in peace.

Om Shanti,

Shanti,

Shanti.