Yoga Nidra With Beach Visualization
This guided relaxing practice begins with settling in, observing how you are - without judging or trying to change it - intention setting, and a body scan. It then moves to relaxing visualization connecting breath and imaginary waves, your body being warmed and relaxed by the sun, and you feeling happy and relaxed. It finishes with a simple “Namaste”.
Transcript
Settle into a comfortable position in a quiet place with soft lighting where you won't be disturbed.
Make any adjustments necessary to be comfortable.
Close your eyes and begin to watch your breath flow in and out.
On the exhales,
Allow your body to soften.
Relax the eyes,
Jaw,
Shoulders.
Surrender the task of holding your body in place.
Allow yourself to be fully supported by the surface you are resting on.
Feel yourself supported by the earth.
The only thing for you to do is breathe.
As you breathe,
Notice how you are feeling.
How you're feeling physically,
Mentally,
How your energy is.
Just be aware of it,
Not judging or trying to change how you feel.
Just noticing what is happening in this moment.
Now turn to your sankalpa,
Something you wish to create in your life.
Notice what comes to mind.
State this desire in the present tense as if it is already a fact.
Find your sankalpa and as you silently repeat your sankalpa three times,
Feel it resonate in your body.
Breathing in and out,
Let go of your sankalpa.
Follow my voice as I guide your attention through the body.
The only thing for you to do is breathe and be aware of each part as it is named.
In your mind's eye,
Notice your right hand.
Feel your right hand with your mind,
Noticing the palm,
All five fingers,
The back of the hand,
The whole hand.
Be aware of the wrist and the lower arm.
Notice any sensation in the lower arm,
Notice the elbow and upper arm.
Feel the whole upper arm in your mind.
Breathing into the shoulder,
Be aware of the shoulder joint and shoulder blade.
Any sensation in the right shoulder,
Notice the top of the shoulder,
The space that connects the shoulder to the neck,
The front of the shoulder,
The space between the chest and the shoulder joint,
The right armpit.
Continuing down,
Notice the right side of your ribs and waist.
Feel the right hip,
The front of the hip,
The side of the hip,
Back of the hip,
The whole right buttock,
The right thigh,
Noticing the whole right thigh and any sensation,
The right knee,
Lower leg,
The shin and the calf,
The ankle,
Right heel.
Feeling the whole right foot,
The sole,
Top of the foot,
All five toes,
Feeling the whole foot.
Feeling in and out,
Bring your mind to your left hand.
Observe the whole left hand,
The palm,
All five fingers,
The back of the hand,
Noticing the whole left hand.
Be aware of the left wrist,
Lower arm,
Notice any sensation in the left lower arm,
Notice the elbow and upper arm,
Feeling the whole upper arm in your mind,
Moving into the shoulder.
Be aware of the shoulder joint,
Shoulder blade,
And any sensation in the shoulder.
Notice the top of the shoulder,
The space that connects the shoulder to the neck,
The front of the shoulder,
The space between the chest and the shoulder joint.
Be aware of the left armpit and the left side of your ribs,
The left side of your waist,
Notice the left hip,
The front of the hip,
Side of the hip,
Back of the hip,
The whole left buttock,
Left thigh,
Notice any sensation in the left thigh,
The whole knee,
Lower leg,
The shin,
The calf,
Feeling the whole lower leg,
The left ankle,
Heel,
The whole left foot,
The sole,
The top of the foot,
All five toes,
Feeling the whole left foot,
Feeling both feet and both legs flowing up to your pelvis,
Notice the whole pelvis,
Both hips,
The buttocks,
Be aware of the spine,
From the tailbone all the way up to the head,
Feel the lower torso,
The low back,
The belly,
The space inside between the back and the chest,
Notice the upper back and chest,
The ribs wrapping around from back to front,
Be aware of your heart and lungs,
Feel your shoulder blades,
Collarbone,
The back of your neck,
The front of your neck,
The back of your head,
Noticing the jaw,
The whole jaw,
Chin,
Lower lip,
Upper lip,
The whole mouth,
The cheeks and cheekbones,
Both ears,
The whole mouth,
The ears,
Tip of your nose,
The whole nose,
The bones around your eyes,
Both eyes and eyelids,
The eyebrows and space between the brows,
The forehead,
Both temples,
The scalp,
Notice the whole head,
Both arms,
The torso,
Both legs and be aware now of the whole body,
Noticing every part of the body breathing together,
Stay awake,
Be aware of your body,
Relaxed and at ease,
The breath flows in and out,
There's nothing for you to do but breathe,
Feel it slip in and out of the body with ease,
The body moves with each breath,
The front of the body rising and falling with each inhale and exhale,
The ribs expanding and contracting,
Feel where the breath touches the nostrils and the back of the throat,
In and out,
There is nothing for you to do but breathe,
With each exhale,
Your body becomes heavier and heavier,
Gravity pulls your body down into the surface supporting you,
Your right arm is heavy from hand to shoulder,
The whole right arm feels heavy,
Being pulled down by the earth,
Your left arm is heavy,
Feel the weight of your left arm from hand to shoulder,
The whole arm is heavy,
Your right leg is heavy from foot to hip,
The whole right leg is heavy,
Pressing down toward the earth,
The whole right leg is heavy,
Your left leg is heavy from foot to hip,
The whole left leg is heavy,
Feel heaviness in the whole left leg,
Your torso is heavy,
Your hips,
Back and shoulders press downward,
Your head is heavy,
Feel the weight of your head pressing into the surface supporting you,
From head to toe,
Your entire body is heavy,
Feel heaviness in your entire body,
Now with each inhale,
Feel your body become lighter and lighter,
Your body is light,
Feel the space between you and the surface below you,
Your right arm is light,
So light it feels like it's floating in air,
Your whole right arm is light,
Your left arm is light,
Feel your left arm as light as air,
Your whole left arm is light,
Your right leg is light,
Feel the space below your right leg,
Your whole right leg is as light as air,
Your left leg is light,
Feel lightness in your left leg,
The whole left leg is light,
Your torso is light,
Your whole torso is light as air,
Your head is light,
Your whole head is light,
From head to toe,
Your entire body is light,
Feel the sensation of lightness in your entire body,
Return to the sensation of heaviness,
Each exhale makes your body heavier and heavier,
Your whole body is heavy,
Arms,
Legs,
Torso and head are heavy,
Your whole body is heavy,
Now return to the sensation of lightness,
Each inhale makes you lighter and lighter,
Arms,
Legs,
Torso and head are light,
Your whole body is light,
Your whole body is light and gently floating above the surface below you,
Now feel the sensations of heaviness and lightness at the same time,
Your whole body sensing heaviness and lightness at the same time,
Heavy and light together,
Heavy and light,
Heavy and light at the same time,
The breath blows in and out,
Imagine lying comfortably on a beach near a peaceful ocean,
Feel yourself completely at ease as you rest on the beach,
The temperature is perfect,
Your body is comfortable and relaxed,
Your mind is at ease,
As you lie there peacefully,
Imagine your surroundings,
The sand,
The water,
The plants,
The seashells,
The birds,
Now listen to the sound of the waves gently flowing in and out,
The waves flow in and out just like your breath,
The water softly flows onto the beach and gently slips back into the ocean,
Waves and breath flowing in and out,
Inhaling and exhaling,
Waves and breath flowing in and out,
Waves rising and falling,
Your chest rising and falling,
Waves and chest rising and falling,
Up and down,
In and out,
You and the ocean moving together,
Breathing in and out,
Floating up and down with each wave,
Up and down with each breath,
Inhaling and exhaling,
Each wave washing away stress,
The tide pulling your stress out to sea,
Each exhale,
Each wave releasing stress from the body,
In and out,
Your breath moving with the sea,
You are relaxed in perfect harmony with nature,
Each wave,
Each breath washing away stress,
As the sun gently warms your body,
The warmth of the sun spreads through your body,
Softening every muscle,
Feel your body warm,
Each muscle softening in the sun,
The whole body letting go,
Melting into the sand,
Breathing in and out,
Muscles melting in the sun,
The warmth relaxes your mind,
Each breath taking you deeper and deeper,
Your body and mind drift into a dream-like state floating between wake and sleep,
The water cleanses your soul,
The sun recharges your spirit,
Your body is relaxed and energized,
Your mind is quiet and refreshed,
Your spirit is calm and happy,
Your whole being glows as the sun touches your body,
Each inhale pulls the light and energy of the sun deeper into your body,
The sun fills your body with soothing blissful energy,
Feel happiness and peace fill your entire relaxed body,
Your body and soul are happy and relaxed,
See yourself on the beach happy,
Relaxed and at ease,
As you prepare to leave the beach,
Know that this feeling of deep happiness and relaxation will remain within your body and spirit and carry over into every aspect of your life,
Gather your belongings,
Leave the beach and return to the place where you are now resting,
See yourself where you are now feeling happy and relaxed,
Feel joy spread through your entire being,
Feel peace,
Relaxation and joy in every cell of your being.
Namaste.
