Deep Rest Yoga Nidra- Ocean Of Restoration Journey

Sink into relaxation as you are led through breath awareness exercises, extended body scan, visualizations, and more during this guided meditation journey.

Allow stress to drip away as you travel alongside the ocean at sunset. Your body becomes heavy as you rest along the beach with full permission to release the responsibilities of your day.

Yoga nidra guides the listener through the 5 koshas, which are energetic layers that surround our true inner Self. We travel from the Physical Body, Energy-Breath Body, Mental-Emotional Body, Wisdom Body, and Bliss Body.

The journey through the koshic layers allows us to notice, without judgment or the need to change, areas of imbalance or ease. We may release identification with certain levels of our being and perhaps achieve a sense of contentment and non-reactive acceptance of the present moment.

Accompanied by music from Yuval Ron

Transcript

Welcome to Yoga Nidra Guided Meditation for Deep Rest.

In this practice,

We will journey through the different layers of our being through meditation techniques like body scans,

Breath awareness,

And visualizations.

Before we begin,

Make sure you have a comfortable space to sit or lie down on your back or on your side.

You can place a pillow or bolster beneath your knees.

You can have a cushion under your head.

An eye pillow or scarf over the eyes is nice to make the room dark.

You may want to cover yourself with a blanket and turn any electronic devices away from you.

Create a cozy space.

This is your rest nest.

Let's begin with a slow breath in and out.

Allow yourself to get comfy.

Make any final adjustments to get as comfortable as you can.

Feel free to move or to adjust anything anytime during this journey to support your comfort.

Moving slowly and mindfully when you move.

Becoming more aware now.

This is a practice of awareness.

Noticing your body resting,

Resting.

Aware of your breath.

Become more and more aware of each level of your being as you are guided through sensations,

Breath,

Thoughts,

Feelings.

Allow yourself to be the observer of all that you truly are.

The observer who is filled with compassion and acceptance.

Nothing to do and nowhere to be.

There is no way to do this practice wrong.

There is no wrong thing you can experience.

You may along the way feel relaxed,

Easy,

And peaceful.

You might also happen to feel discomfort or unease.

That is normal and natural during meditation.

As best you can,

Welcome in everything that you notice,

Pleasant or unpleasant.

What is important is to be with what is.

One,

Allow your body to be heavy.

Feel your body letting yourself sink down into the ground.

Letting go.

Two,

Feel your breath.

Feel it flowing through your body.

Feel your breath and its flow.

Three,

Allow your thoughts to settle.

Notice thoughts that are present for you right now.

Aware of feelings and emotions.

Touching in with acceptance and kindness.

Four,

Let personality and the roles you play drop away.

Sensing your essence pure,

Clear,

And free.

Notice yourself as the kind observer who greets all that arises.

Five,

Notice a sense of joy and happiness.

Feel joy.

Feel bliss.

Allow bliss to fill your body.

Bliss filling your whole being.

Imagine yourself now in a place that feels soothing,

Peaceful,

And calming.

Peaceful and calm.

This could be somewhere that you know,

Or an imaginary place.

It may be outside in nature that you like,

Such as in a meadow surrounded by flowers,

In a forest,

Walking through crunchy snow,

Or near a gently flowing river.

Or it could be indoors,

Somewhere that is soothing to you.

Perhaps in a cabin near a crackling fireplace,

On a comfy chair,

Wrapped up in your favorite blanket.

Feel yourself here.

And begin to see all the surroundings,

The colors,

Light,

Objects,

Plants,

Or any special objects.

You get to choose what is here.

All things peaceful and calming for you.

Now see yourself here in your soothing,

Peaceful place.

Feel this place calming and soothing you.

Your soothing,

Peaceful place is always here for you.

At any time during practice,

You can come back here.

Especially if anything feels intense,

Odd,

Or uncomfortable in any way,

Come back to your soothing place.

You can come back to this place anytime you would like to.

All you have to do is remember,

And you'll be back here.

Your soothing place is always here and part of who you are.

Come back here when you want.

It's part of the practice.

Begin to feel your breath,

Your natural breath.

Aware of breath in your chest.

The easy rise and fall of breath in your chest.

Now go inward.

Deep inside and notice,

What is my heart's deepest wish?

Let the answer come from your heart.

From your heart's wish,

Create a positive statement and present tense as though it is already happening.

Something like,

I am whole and complete exactly as I am.

You can use this statement if you like it,

And if you heard your heart's wish,

Then state it three times silently to yourself as the truth.

Now let your awareness move through your body as you are guided.

Feel each body part,

Then move on to the next one prompted.

Do not worry if you cannot feel every body part.

Sense your face.

Notice your jaw.

Feel your tongue.

Become aware of sensation in your mouth.

Feel the roof of your mouth.

Underneath the tongue.

Notice teeth,

Gums,

Tongue,

Root of the tongue.

Sense taste in your mouth.

Now feel all of the parts of your mouth all together.

The entire mouth.

Now feel your nose,

Nostrils,

Right nostril,

Left nostril.

Both nostrils.

Feel your breath passing through the nostrils.

Aware of your sense of smell.

Feel your nose.

Notice your ears.

Feel the wrinkles and folds of the ears.

Backs of the ears.

Ear canals.

Inner ears.

Aware of your ears hearing.

Now feel your eyes,

Eyelids,

Eyelashes.

Surface of the eyes.

Sense your nose.

Centers of the eyes.

Backs of the eyes.

Behind the eyes.

Feel your eyes.

Eyes radiant with light and wisdom.

Become aware of your forehead.

Between the eyebrows.

Notice the crown.

The whole head.

Feel your throat center.

Neck.

Right shoulder.

Right arm.

Hand.

Right palm.

Feel right hand thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

All of the fingers.

Feel now the whole hand vibrant with energy.

Aware of right wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Feel throat center.

And notice left shoulder.

Arm.

Hand.

Notice left hand thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

All of the fingers.

Whole hand alive with sensation.

Become aware of left wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

And throat center.

Feel the chest.

Heart space.

Heart center.

Belly.

Navel center.

Notice shoulder blades.

Between the shoulder blades.

Ribs on the back.

Sense the low back.

Buttocks.

Become aware of your whole back.

Feel the right hip.

Right thigh.

Knee.

Right lower leg.

Ankle.

Top of the foot.

Sole of the right foot.

Notice big right toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Feel all of the toes.

Become aware of sensation in the navel.

Left hip.

Thigh.

Knee.

Left lower leg.

Ankle.

Top of the foot.

Sole of the foot.

Feel the big left toe.

Second toe.

Third toe.

Fourth and fifth toe.

Feel all of the toes.

Feel both feet and legs.

Torso,

Front and back.

Hands and arms.

Neck and head.

Feel the whole body now.

The whole body.

Become aware of the right side of the body.

Now feel the left side of the body.

Feel back body.

Side of the body facing the ground.

Back body.

And now feel front body.

Side of the body facing the sky.

Front body.

Feel the whole body now.

Whole body.

Notice the entire global feeling of the body.

Awake and aware in this resting body.

Become aware now of your natural breath as it flows through you.

No need to change your breath.

Feel your breath flowing easily and rhythmically through your body.

In and out like the waves upon a beach.

Notice your breath and follow it.

Now begin to feel the pause between the inhale and the exhale.

Notice the gap.

Now begin to feel the pause between the exhale and the inhale.

Without holding or changing the breath,

Notice the pause between breaths.

Continue to notice your breath flowing in this way on your own now.

Notice your breath.

Your natural unaltered breath.

And now as you next inhale,

Here in your mind,

Calm.

Breathe in calm with every inhalation.

Every inhale and allow it to fill your body from your limbs,

Torso,

And head.

Filling with calm.

As you next exhale,

Here silently in your mind,

Rest.

Every exhale,

You are surrounded by rest.

Rest.

Calm as you breathe in.

Rest as you breathe out.

Inhale,

Calm.

Exhale,

Rest.

Continue noticing your breath with these word qualities on your own now.

Now recall your soothing place,

Your peaceful,

Calming place.

Imagine all of the details of this place.

See yourself here looking relaxed and tranquil.

Stay here as long as you wish.

Come back anytime you like.

You are in control.

Feel a place in your body that feels peaceful.

Become aware of the sensations of this peaceful place.

Completely feel the sensation of peacefulness in this place.

And now allow the feeling of peacefulness to spread through your body and to completely fill your body.

Feel peacefulness in your belly,

In your arms.

Feel peacefulness in your legs,

Your torso.

Feel peacefulness in your head.

Now imagine your body becoming heavy,

Very heavy and sinking into the ground.

Heavy as though you are filled with sand.

Body heavy,

Sinking into soft receptive ground underneath you.

Body heavy and sinking.

Heavy and sinking.

How does it feel to feel heavy?

How does it feel to feel light?

Now imagine your body becoming light.

Light as a feather.

Light and floating.

Light as if you have let everything go.

Letting go.

Releasing fully.

Light and free.

Feel heavy again.

Completely heavy and dense.

It's weighed down.

Your body heavy and gripping,

Perhaps clinging to the earth.

Now feel light again.

Light as if you could flow with the breeze.

Nothing to do and nowhere to be.

Light and floating.

Slowly go between feeling heavy and light on your own now.

Go back and forth slowly between heavy and light.

Now feel both heavy and light together at the same time.

Feel relaxed.

Relaxed.

Perhaps like a turtle sunning himself on a rock.

Feel relaxed.

Notice if there is a particular place you feel relaxed in your body.

Let the feeling of relaxation fully unfold throughout your body.

Feel relaxed.

Notice if there is a color or associate a color with the feeling of relaxation.

What is the feeling of relaxed for you?

Allow this color and feeling to completely fill you.

Feel relaxed in your belly.

In your arms.

Feel relaxed in your legs.

Your torso.

Feel relaxed in your head.

Feel relaxed.

Let the feeling of total relaxation fully unfold throughout your whole body.

And now in your mind state silently to yourself,

I'm awake and aware.

I'm awake and aware in yoga nidra.

Use all of your senses to imagine these things as they are named.

Hear,

Feel,

Smell,

See.

Using any of your senses to experience each one fully.

There is no need to try.

Let them come to you.

Imagine beams of sunlight through trees.

Beams of sunlight through trees.

Beams of sunlight through trees.

Become aware of dew drops on a green leaf.

Dew drops on a green leaf.

Dew drops on a green leaf.

Notice the flame of a candle.

The flame of a candle.

The flame of a candle.

Imagine the sun setting over the ocean.

The sun setting over the ocean.

The sun setting over the ocean.

Become aware of flowers blowing in the breeze.

Flowers blowing in the breeze.

Flowers blowing in the breeze.

Imagine stars twinkling in the night sky.

Stars twinkling in the night sky.

Stars twinkling in the night sky.

And now you are going on a journey,

A journey outdoors.

See yourself walking from above or from behind along the ocean.

Walking slowly along the beach at the ocean.

Perhaps the sand is white or tan as you walk along the shoreline.

You can feel your legs and feet and you feel present in your body walking.

Perhaps you feel the coolness of the water against your skin and the warmth of the setting sun against your shoulders.

You notice the scent of the crisp salty mist as the sea splashes against the shore and surrounds you with delightful fragrances.

You become aware of the sound of seagulls overhead and of the waves washing onto the shore.

You notice the rhythmic waves flowing in and out.

Almost as if they have aligned with your breath.

The waves are peaceful and relaxed as they meander in and out without urgency.

You observe the sunlight on the water.

The line where the ocean and the sky meets is crisp and clear,

A calming horizon.

The sky is open.

The bright blue sky transitions as the sun melts into the ocean,

Creating streaks of gold,

Peach,

Tangerine,

And rose as if the sky were being painted by a giant's brush strokes across a wet canvas.

You feel the expansiveness of the sky as the day loosens its hold and allows the sun to drip into rest.

You see yourself walking on the shoreline in all this beauty of nature.

And now you feel like resting,

So you may choose to sit or lie down in the sand.

Perhaps there is a blanket and pillows waiting for you.

Almost as if this space on the beach was waiting patiently just for you.

Allow yourself to get comfortable and fully enjoy this moment of rest as the sun lowers towards the horizon.

The sky deepening into lavender,

Coral,

And soft amber.

The colors don't rush and arrive when they're ready,

A reminder that you don't have to hurry either.

As the sun touches the edge of the ocean,

The light softens even more.

The beach flows in gentle hues and a sense of ease settles through your whole body.

Soon darkness begins to spread.

The moon and stars begin to sparkle and dance throughout the sky.

Time opens wide and you are free to rest within it.

You're exactly where you need to be.

Noticing all the places your body touches the ground,

The warm sand beneath you,

The fine grains molding softly to your body,

Holding you effortlessly as the earth exhales beneath you.

Allowing yourself to sink deeper into peace and relaxation cradled by the beach.

You feel the cool breeze against your skin,

Allowing your muscles to release and sink into rest.

Your body continues to feel heavy,

Sinking deeper and deeper,

More relaxed,

Feeling peaceful and at ease.

Laying comfortably,

Fully supported,

Listening to the steady rhythm of the waves.

Your body feels grounded,

Slowly blending into the earth.

The boundary between you and the sand growing softer.

Quieter.

Your edges feel less defined.

The sand shifts around you,

Filling every space until your body and the beach share the same shape.

A sense of belonging washes over you,

Feeling like you emerge with nature,

With the beauty here at the ocean.

Absorbing the restorative energy that flows up through you from the earth and down through you from the sky above.

Surrounded by the elements,

Resting and recharging in this tranquil space.

The earth beneath you receives everything you're ready to release and let go of.

You're exactly where you need to be.

Going inward now.

Go inward.

Imagine the radiant,

Luminous moon,

Crystal clear moon,

The healing moon.

Now imagine the moon and its healing energy,

Or another image or object of your choosing,

In the key points in your body.

Beginning with the crown,

Imagine the moon at the crown of your head.

Moons on your temples.

And feel moons on your jaws.

Moon on the back of your head.

And notice the healing vibration of the moon.

Soothing,

Calming,

And cooling.

Absorbing into these places,

Into you.

Imagine moons on your collarbones.

Moons in your shoulder joints,

Biceps,

Elbows,

Forearms,

Wrists.

And moons in the centers of your palms.

The moons radiate silver,

Calming energy that spreads through your hands and arms from these points.

Moons on your shoulder blades.

A moon between the shoulder blades.

Moons on your low back,

And one on your belly.

Moons in your hip joints,

Thighs,

Knees,

Shins,

Ankles,

And soles of your feet.

Feel the moon energy balancing and healing you.

Feel the moon in your heart center.

And now the sound OM rises from within the moons in synchronicity.

Bathing you with healing energy and connecting you to the universe.

And now the sound OM flows through you,

Healing and balancing you at all levels of being.

And you rest here for some time,

Receiving all the healing energy you need right now.

Remember now your heart's wish statement.

The positive intention you set at the beginning.

State it silently now three times as the truth.

And your healing energy continues to wash through you.

Your heart's intention continues to unfold within you,

Even as you journey back now.

You rise up on the beach and walk back,

Retracing your footsteps in the sand.

You see yourself returning now.

You come all the way back to this room,

Here in this room you began in,

Slowly returning.

Five,

Feel expansive,

Open,

And free.

Radiating pure bliss and light,

Aware of your innate healing energy.

Four,

Now become aware of yourself as your witness.

The one who has observed with love and acceptance,

Your body,

Breath,

Journey.

Three,

And now begin to notice thoughts and feelings flowing through your awareness again.

Two,

Notice your breath.

Feel its rhythm and pace.

Three,

Invite your breath to deepen now.

Feel yourself gradually reawakening.

One,

Now sense your body.

Notice your back on the ground.

Feel all the places where you touch the ground.

Feel your front body facing skyward.

Four,

You are now completing yoga nidra practice,

Becoming slowly more awake and aware.

As you're ready,

Feel the weight of your body resting in the solid ground beneath you.

You're welcome to rest longer and extend into sleep if that feels good for you today.

Feel free to tune me out and drift deeply into sleep.

If you're ready to reawaken,

Perhaps gently wiggling your fingers,

Feeling every sensation as you do.

Begin to bring movement and awareness into your toes,

Slowly moving your head side to side,

A slow awakening.

Draw a deeper breath into your belly,

Into your chest.

Rock slowly over to your side if that is comfortable.

Press your hands into the floor,

Come up to a comfortable seated position.

Four,

Lengthen your spine.

Take a full breath in and out.

Notice how you feel aware of the effects of practice today.

Bring your hands to heart center.

Allow the eyes to slowly open to a soft gaze on the floor.

Bow to yourself in gratitude for practicing today.

The light in me sees and honors the light in you.

Namaste and rest well.