Ocean-Themed Yoga Nidra

Yoga Nidra taking you through the layers of the body while inviting a sense of deep relaxation and rejuvination. This particular nidra has a theme of the ocean, taking you through a visualization involving water. Yoga nidra has the ability to allow you to feel more rested, while also increasing your clarity overall.

Transcript

Welcome to Yoga Nidra.

In this practice,

We allow the body to sleep as deeply as possible while the mind remains alert and aware.

In this practice,

Time is taken to settle into the space of relaxation,

To allow for the deepest resonance of the Yoga Nidra state.

After the initial relaxation,

Time is taken to form your sankalpa or your intention.

This is how the practice becomes deeply personal.

The intention is set within you and is formed from the highest truth within.

From there,

We move into a rotation through parts of the body,

Into breath,

Into dualities of sensations,

Into visualization.

Finally,

We rest in possibility.

The invitation is that anytime you notice that you're drifting off to sleep,

Come back to the instructions.

Remain still to increase the potential of your experience.

Take time to set the body up.

Feel free to pause this recording if you need more time.

You can lay on your back or your side,

Your abdomen or in a supported seated form.

Use any props that will help you in the comfort of your experience.

Perhaps a blanket,

Perhaps an eye pillow or eye covering of some kind.

Once you're set up,

Take time to scan the body and see if there are any adjustments,

Big or small,

That need to be made.

If needed,

Take a moment to adjust as you will be in this pose for a substantial period of time.

Find total stillness of the body and maintain that stillness.

I invite you to follow my voice.

You may drift in and drift out.

You may have periods where you don't hear me.

You can always come back to my voice.

The invitation is to remain in a state of conscious awareness.

Begin to relax your body deeply.

Feel the body against the props or your floor.

Bring the awareness to the space between your body and the floor,

Between your head and the floor,

Between your feet and the floor.

Notice all of the space between your body and the floor.

Start to envision that space becoming smaller and smaller.

The space smaller and smaller as you find yourself becoming one with the floor where there is no space.

Relax even more deeply and notice the sounds of your breath.

Feel the belly move with the breath.

Your own pace.

Your own rhythm.

The breath throughout the body.

The practice of yoga nidra begins now.

Bring attention to your senses.

Notice the taste in your mouth.

Notice the sounds around you.

The smells.

Notice the images or colors behind your eyelids.

Notice the touch of the air on your skin.

Notice your senses open,

Alive,

Available.

Notice the sounds within.

Perhaps you can sense the sounds within your own body.

Turning inward.

It is time to form your sankalpa or your intention.

A seed of your highest truth bubbling up from the space of the heart.

This is an I AM statement that is simple and clear.

Some examples.

I am whole.

I am healing.

I am calm and peaceful in nature.

Without any need to pick or choose.

Allow this to rise up,

This seed of the highest truth.

Once it has arrived,

Repeat it internally three times.

As we begin to move through the rotation of consciousness,

The invitation is to remain aware.

Movement is not necessary.

Rather bring awareness to each part mentioned.

Remain connected to the sound of my voice.

We begin with the right hand.

Right hand thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Palm of the hand.

Back of the hand.

Right wrist.

Lower arm.

Elbow.

Upper arm.

Right shoulder.

Arm pit.

Shoulder blade.

Right ribs.

Waist.

Hip.

Sigh.

Right kneecap.

Calf.

Ankle.

Heel.

Sole of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Remain awake.

And notice your left hand thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Palm of the hand.

Back of the hand.

Left wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Left arm pit.

Shoulder blade.

Ribs.

Waist.

Left hip.

Sigh.

Kneecap.

Calf.

Left ankle.

Heel.

Sole of the foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Right shoulder blade.

Left shoulder blade.

Right upper back.

Left upper back.

Right mid back.

Left mid back.

Right lower back.

Left lower back.

Right buttock.

Left buttock.

The spine.

Top of the head.

Forehead.

Right side of the head.

Left side of the head.

Right eyebrow.

Left eyebrow.

Space between the eyebrows.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Right cheek.

Left cheek.

Nose.

Tip of the nose.

Right nostril.

Left nostril.

Upper lip.

Lower lip.

Chin.

Jaw.

Throat.

Coming back to the sound of my voice if you've drifted away.

Right collarbone.

Left collarbone.

Right chest.

Left chest.

Middle of the chest.

Navel.

Abdomen.

Or abdomen.

Take your mind to the brain.

To the nasal passage between the nose and the throat.

Notice the tongue.

The teeth.

The palate.

Right ear drum.

Left ear drum.

Throat where the air passes.

Right lung.

Left lung.

Heart.

Stomach.

Liver.

Right kidney.

Left kidney.

Intestines.

Whole of the right leg.

Whole of the left leg.

Both legs together.

Whole of the right arm.

Whole of the left arm.

Both arms together.

Whole of the back,

Buttocks,

Shoulder blades.

Whole of the front,

Chest,

Abdomen.

Whole of the front and back bodies together.

Whole of the head.

Whole body together.

Whole body together.

Whole body together.

Without changing anything about it,

Bring your awareness to the breath.

Notice the breath as it travels through the abdomen up to the throat.

Without changing it,

Notice the breath as it travels from the throat down to the abdomen.

Abdomen to throat.

Throat to abdomen.

With each inhale and each exhale,

Notice the breath.

Through each inhale,

Traveling throat to abdomen and on the exhale,

Abdomen to throat.

Begin counting the breath as we count from 27 backwards all the way down to one.

At your own breath's pace,

I am breathing in 27.

I am breathing out 27.

I am breathing in 26.

I am breathing out 26.

Continue counting with the pace of your own breath.

Keep at any point you lose track or arrive down to one.

Begin back at 27.

Inhale throat to abdomen.

Exhale abdomen to throat.

Exhale abdomen to throat.

Exhale abdomen to throat.

Exhale abdomen to throat.

Exhale abdomen to throat.

Exhale abdomen to throat.

Exhale abdomen to throat.

Exhale abdomen to throat.

Exhale abdomen to throat.

Completing your next breath regardless of what number you're at.

Letting go of any awareness of the breath and feel your body hot,

Hot like it's the hottest day of the summer.

Hot.

Beads of sweat and any other sensations associated with hot.

Hot.

And move away from hot through neutral to cold,

Cold as though you sat in a bath of ice,

Cold.

Goose bumps and shivering.

Cold.

And while maintaining cold,

Invite back in hot.

Finding yourself in a state of equilibrium.

And feel your body heavy.

Heavy.

The body heavy and weighted as though sandbags are laying over top of you.

Heavy.

Heavy.

And move away from heavy through neutral to light,

Light as though encapsulated in feathers.

Light.

Light.

And while maintaining light,

Invite back in heavy.

Finding equilibrium between the two.

Imagine yourself on a beach.

The sand is the purest white you've ever seen.

In the sunlight it glistens as though there's diamonds throughout.

As far as you can see,

You see that the beach is deserted.

The ocean to one side.

Endless beach to the other.

You feel your feet squish into the sand.

The sand is as soft as a cloud.

You stay stationary for a moment.

As you feel the wind on your face.

The sun on your shoulders.

You feel the sand beneath the feet.

You hear the sound of the ocean as it rolls in and rolls out.

You walk towards the ocean and you're finding your way into the space where each time a wave rolls in it laps at your feet.

As it rolls out,

Your feet remain on the sand.

With each ocean wave,

You feel as though you are becoming the wave.

The opportunity to ebb and flow like the ocean is not only possible,

But evident.

You begin to walk one step slowly in front of the next.

It may take you hours to walk the beach.

You relish in the sensations of the water,

Of the sand.

You sense that the water has the ability to wash away anything.

The need to hold on no longer exists.

You squish your toes into the wet sand beneath your feet.

As you look back,

You see that the footsteps become less and less visible.

With each passing wave,

The wind is like a playful breeze.

The sun like a cocoon of warmth.

You begin to notice the presence of birds as though they have discovered that you are the ocean.

You watch as the birds dive into the water,

Playful.

Sometimes they emerge with fish.

Sometimes it seems just for the thrill of the dive.

This journey has no definitive end.

As you walk,

You realize that your whole body wants to feel what the feet feel.

You sit down in the sand at the edge of the water.

With each wave,

You experience the sensation of rebirth,

Cleansing,

Purity.

Being one with the waves in this moment,

You realize you are the ocean.

The ocean is you.

There is no time.

There is no space.

There is just an overwhelming sense of oneness.

You feel as though you are floating on the earth,

A sense of great contentment.

Any impurities being washed away as you emerge from your state of oneness with the vast ocean.

Turn your head and look back in the direction from which you came.

As you walk,

You realize you do not want to go back to where you once were.

That time and place has long since passed.

As you walk back in the direction from where you started,

You are already a different being.

With deeper wisdom,

A stronger sense of kindness,

Of connection to the earth.

You are the ocean,

The sand,

The sky,

The breeze.

Off in the distance,

Dolphins jump.

Playfully reminding you to enjoy each moment.

The sense that you are a small piece of this planet in the ocean and the world is better with you in it.

You are the ocean,

The sand,

The breeze.

Off in the distance,

Dolphins jump.

Playfully reminding you to enjoy each moment.

You begin to tune back into the sounds of the ocean.

The sounds of the birds.

The sensation of the wind in the sun.

The smell of the salt water.

The softness of the sand beneath the feet.

Invite the seed of your sankalpa to rise back up.

Once again,

Repeat it internally three times.

Become aware of your breath.

Dance into the rise and fall of the belly.

Notice the sensation of the breath on the nostrils,

In the throat,

In the abdomen.

And notice the feeling of the air on your skin,

The smell of your surroundings.

Notice the sounds that you hear.

Re-acclimating into the present moment.

The practice of yoga nidra is now complete.

Hari om tat sat.

Hari om tat sat.

Hari om tat sat.

Hari om tat sat.

Reviews

Very soothing & relaxing 🤤🙏🏽🌊

This was really relaxing and calming thank you so much :)