Ocean Yoga Nidra For Sleep And Deep Rest - 10 Hours

Rest and sink into a deep, nourishing sleep with this yoga nidra practice, with the sound of natural ocean waves in the background.

In this yoga nidra, you will set a sankalpa (heartfelt intention) for deep rest and sleep, followed by gently rotating your awareness through the body. The practice closes with an invitation to drift off into sleep.

This practice comes to a close at around the 8-minute mark, at which point you are left with ambient music for a few minutes, followed by the sound of ocean waves for the remainder of your rest. Wish you a peaceful, nourishing and restful sleep.

Transcript

Lie down and take a moment to get as comfortable as possible.

You may wish to cover yourself with a blanket,

Ready for deep rest and sleep.

Allow your eyes to close and allow your whole body to soften.

Take a deep breath in and a slow deep exhale out and another deep inhale and a slow deep exhale out.

Feeling the flow of air coming in and out through the nostrils.

Now take a moment to choose a sankalpa,

A heartfelt intention that resonates with you.

Some examples could be,

I am at peace.

I soften in sleep.

I nurture my body with deep rest.

Choose a sankalpa that resonates with you in this moment.

Repeat this in your mind three times.

Now softly let this go as you bring your awareness back to your body.

Let your body sink into the surface below you.

Feeling completely supported and getting heavier and heavier.

We'll now begin moving our awareness through the body.

Start by becoming aware of the top of your head.

Your forehead.

Eyes.

Sensing the cheeks.

Nose.

Upper lip.

Lower lip.

Become aware of your tongue.

Tongue.

Your jaw.

Allow your jaw to soften.

Back of the head.

The full face.

Sensing the full face.

Moving to the neck.

Neck.

Chest.

Now bring your awareness to the right shoulder.

Right elbow.

Right hand.

Fingers.

Fingertips.

Sensing the whole right hand,

Arm and shoulder together now.

Sense the right ribcage.

Right hip.

Right thigh.

Knee.

Ankle.

Become aware of the right foot.

Toes on the right foot.

Now sense the whole right side of the body together.

The whole right side of the body together.

Now bring your awareness to the left shoulder.

Left elbow.

Left hand.

Fingers.

Fingertips.

Sensing the whole left hand.

Right hand.

Arm.

And shoulder together now.

Sense the left ribcage.

Left hip.

Left thigh.

Knee.

Ankle.

Become aware of the left foot.

Toes.

Now sense the whole left side of the body together.

The whole left side of the body together.

Sense the whole back of the body.

And front of the body.

Now sense the whole body at the same time.

From head to toe.

Sensing the whole body at the same time.

Feeling the whole body.

Getting heavier and heavier.

And feeling sleepier and sleepier.

Allow your body to rest in the stillness.

You may wish to drift off in sleep.

I wish you deep peace and ease.

Good night.