Ocean Insipred Yoga Nidra By Deborah Dalziel
An ocean-inspired yoga nidra practice, allowing your body to relax and the mind to heal. Connecting to the energy of the body, keep the mind present and awake as you allow your physical body to lay down and rest. The session duration is about 33 minutes. This practice was recorded with a live participating audience. It may have some slight changes in the sound due to the live nature. This live nature has a quality of presence to it that you can not always get when just recorded so I do hope you enjoy it.
Transcript
Ocean inspired Yoga Nidra led by Deborah DL.
So prepare for the practice of Yoga Nidra.
Laying down on your side or your back and support yourself as needed.
Cover the body with a blanket.
If the ground beneath you is cold have a covering between you and the ground.
Remove watches,
Tight clothing,
Anything that could disturb the rest.
With the eyes now closed,
Observe how you have chosen to lay.
And for a moment before you make any changes to your position,
Observe your body impartially.
Observe how you have chosen to lie.
Become conscious of your body on the floor.
Notice any parts of the body that are uncomfortable.
Notice how you feel.
Be aware of your thoughts.
Now having considered these things,
Make any adjustments necessary so you are comfortable.
So that the arms are close to the body but not touching the body.
With the palms facing up or to the side.
The feet are separated slightly and the feet are falling out naturally to the sides.
Be conscious of the position of the neck and head.
Perhaps the chin is tucked in a little.
Be aware of the spinal column and how the spinal column is like an energy line down the center of the body.
Left and right are equally placed on either side of the line of energy of the spine down the center of the body.
There is balance between each side.
The body is balanced.
Be aware of this symmetry.
Be conscious there is no effort required in this practice of Yoga Nidra other than to remain aware and present with the instructions of the practice.
Feel that the body is completely supported by the floor.
Cradled by the floor.
Release the body to the floor.
Breathe deeply.
Take six deep breaths.
Slow deep breaths where the belly rises and the chest expands and then naturally and slowly the chest relaxes and the belly relaxes.
Slow and deep breaths with each inhalation draw in universal energy from around you.
From nature.
From the whole universe and with each exhalation release all tensions in the body.
Release all physical tensions.
Breathing in.
Breathing out.
Become aware of the sense of touch.
Feel the part of the body exposed to the air in the room.
Feel the parts of the body covered by the clothing.
Feel the texture of your clothing.
Of the blanket.
Feel the fall of the blanket over the body.
Eyelids.
Feel the touch of the closed eyelids.
Lips.
Feel the lips where they meet.
Feel how the body makes contact with the floor.
Feel the places where there is contact between the body and the floor.
The meeting point between the body and the floor.
Feel the meeting point of the right heel and the floor.
The left heel and the floor.
The meeting point of the calves and the floor.
Thighs and the floor.
The meeting point of the buttocks and the floor.
The parts of the back and the floor.
The meeting points of the arms and hands and the floor.
The meeting point of the back of the head and the surface it rests on.
Be aware of all these points of contact at once as though they form a plane of contact.
A plane between the body and the floor.
Have awareness of this plane of contact between the body and the floor.
Become aware of sound.
Be aware of sounds in the environment.
Seek out sounds.
Take your attention far outside the room.
You may or may not find sounds.
Simply seek out sounds.
It's okay if they're there or not.
Simply seek out sounds far far into the distance as far as the horizon.
Keep searching for sounds.
And here far in the distance move the attention in a 360 degree circle.
Scan through the sounds that are far in the distance all around in a 360 degree circle.
Bring the awareness closer.
Bring the awareness of sound to just outside the room.
One sound is not more important than another.
Become aware of sounds as if they are vibrations.
The sounds outside the room are like vibrations.
Slowly move awareness in a 360 degree circle seeking out the sounds just outside the room.
Scan one more time in a 360 degrees for sound.
Now bring the awareness into the room.
Be conscious of sounds within the room.
Scan the room for sounds.
360 degrees all around scanning for sounds.
Now bring the awareness of sound closer to the body.
Notice the sound of the breath.
The sound of the breath moving in and out of the body.
And now follow the breath within.
Bring the awareness within the body.
Be aware of different sounds and sensations within the body.
Perhaps aware of digestion.
Notice different parts of digestion.
Shift to the heartbeat.
Be aware of the heartbeat.
And now release these inner sounds and sensations.
Come to the mind and here make a positive affirmation.
A short brief statement that describes an important goal of something you would like to have happen in your life.
If you're not sure simply use this time to allow one to arise and emerge within.
If you have one then with conviction and sincerity repeat it three times mentally now.
And now allow that sankalpa to rest in the space of the mind and shift the awareness is going to be shifted around the body.
Body part by body part.
Remember to remain present and aware and focus the attention as clearly as possible on each part as it is named.
You may like to have an image of that part.
Feel that part or mentally name that part.
Whatever way is best that supports being present and placing your attention where it's directed.
Beginning on the right side of the body and the right hand.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the right hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Right side of the chest.
Right waist.
Hip.
Thigh.
Knee.
Calf.
Shin.
Ankle.
Heel.
Soul of the right foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Take the awareness to the left side of the body.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the left hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Left side of the chest.
Left waist.
Hip.
Thigh.
Knee.
Calf.
Shin.
Ankle.
Heel.
Soul of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third.
Fourth.
Fifth toe.
Now to the back of the body.
Heels.
Backs of the legs.
Buttocks.
Lower back.
Small of the back.
Middle of the back.
Shoulder blades.
Space between the shoulder blades.
Upper back.
Back of the neck.
The whole spinal column.
Back of the head.
Crown of the head.
Coming around to the front of the body.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow centre.
Right eye.
Left eye.
Right eyelid.
Left eyelid.
Right ear.
Left ear.
Right cheek.
Left cheek.
Bridge of the nose.
Right nostril.
Left nostril.
Tip of the nose.
Upper lip.
Lower lip.
Tongue.
Jaw.
Chin.
Throat.
Right collarbone.
Left collarbone.
Pit of the throat.
Right side of the chest.
Left side of the chest.
Centre of the chest.
Sternum.
Right side of the abdomen.
Left side of the abdomen.
Navel.
Right side of the pelvis.
Left side of the pelvis.
Groin.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
Whole torso.
Whole neck.
Whole head.
Whole front of the body.
Whole back of the body.
The whole body.
The whole body.
The whole body.
Have a sense of the whole body all at once.
The whole body and the whole body.
Shift the awareness to the breath.
Be conscious of the breath.
Be conscious of the breath.
There is no need to change the breath at this stage.
Simply observe the breath.
Be with the breath.
Begin to notice movement in the abdomen and the chest.
Movement as you inhale.
Movement as you exhale.
Be aware of the movement.
Movement through the abdomen,
Then the chest,
And the chest and the abdomen.
With every breath,
The abdomen rises,
The chest rises,
And with every exhalation,
The chest falls,
The abdomen falls.
Continue observing the movement of the breath.
The breath is like a wave moving up and down the torso.
Continuous awareness of each breath in and each breath out.
Continue observing the wave of the breath.
The awareness is moving like a wave up the body with inhalation and back down the body with exhalation.
It's like an ocean.
It's like the wave rising and the wave falling.
And now with this breath,
Introduce a count.
A count from 14 down to 1.
Breathing in 14,
Abdomen rises,
Chest expands.
Breathing out 14,
Abdomen falls,
Chest relaxes.
Breathing in 13,
Breathing out 13.
Continue counting with the flow of the breath.
The breath that's like the ocean.
Counting down to one count.
If the mind wanders or drifts,
Simply bring it back to the breath.
Placing attention on observing the wave of the breath moving from abdomen to chest,
Chest to abdomen.
Counting the breath from 14 down to 1 count.
Now release the count and release the breath awareness.
Come to the space of the mind,
An infinite space.
And in this infinite space,
It is possible to see,
To use the imagination,
To use memory,
To see the relationship between one image and another.
In this infinite space,
See and experience the following scenes and images.
A yacht on the ocean.
A yacht on the ocean.
The sound of the sail.
The sound of the sails.
The ocean breeze.
The ocean breeze.
The smell of the sea.
The smell of the sea.
Deep water.
Deep water.
Rolling waves.
Rolling waves.
Sun in the sky.
The sun in the sky.
Seagull hovering.
Seagull hovering.
Ship on the horizon.
Ship on the horizon.
A storm on the horizon.
A storm on the horizon.
An island with a sandy beach.
An island with a sandy beach.
Waves on the shore.
Waves on the shore.
Tropical foliage.
Tropical foliage.
Large green leaves.
Large green leaves.
Parrots.
Parrots.
Trees with tall thick trunks.
Trees with tall thick trunks.
A pathway through a forest.
A pathway through a forest.
Fallen leaves on the forest floor.
Fallen leaves on the forest floor.
A clearing with dark green grass.
A clearing with dark green grass.
A temple.
A temple.
The sound of a bell.
The sound of a bell.
A pool of water.
A pool of water.
A lotus flower.
A lotus flower.
A fish.
A fish.
The sky.
The sky.
Clouds.
Clouds.
The sky becoming night.
The night sky.
The night sky with stars.
The ocean at night with stars.
Sailing at night.
Sailing at night.
The way home.
The way home.
Leave these images.
Release the images.
Come back to the space of the mind.
And in this space,
Remember with clarity your sankalpa.
Your resolve or affirmation.
Recall it and repeat it mentally three times now.
Allow the sankalpa to be planted in the depths of the mind.
Bring awareness to the breath.
Be conscious of the breath.
Be conscious of the breath reminding you of your body.
Feel your body.
Perhaps for some time there may have been limited awareness of the body at all.
Perhaps there was limited awareness of thoughts of your mind.
Perhaps even of your sense of identity.
Now be conscious of reconnecting with your physical body and your awareness in this moment in time.
Be aware of impressions coming to you from the sounds all around.
And let those sounds remind you of where you are.
Remind you of the time of day.
Become aware of touch.
Feel the temperature of the body.
Feel the weight of your clothing and coverings.
Remember the coloring of your clothing,
Your blanket.
Remember the color of the surface beneath you.
Feel the texture of the surface beneath you.
Remember all the details of the room you're in.
The walls,
The ceiling,
Everything in the room you're in.
Remember the time of day.
Remember exactly where you are lying.
Recall specifically where you are in the room.
Fully reconnect with your physical body.
Reconnect in this present time.
Feel your arms and legs,
Your hands,
Your feet.
Begin to move your toes,
Your ankles.
Begin to move your fingers,
Wrists.
Begin to stretch your arms and legs.
Begin to move your head gently side to side.
Know that the practice of yoga nidra is coming to a close.
Move and stretch.
Moving now and stretching now.
Stretching and yawning.
And when you're ready,
Keeping the eyes closed,
Bring yourself up to a seated position facing this way.
The practice of yoga nidra has now ended.
Be conscious of this yoga nidra experience.
Whereabouts is the awareness of the experience.
Does the experience rest inside the body?
Outside?
Whereabouts is that experience of yoga nidra?
And allow that to remain with you.
And bring your awareness to your eyebrow center.
And here in your eyebrow center,
See a symbol of light.
Hold your attention there while we chant um three times and an um shanti.
Breathing in,
Um,
Um,
Um,
Um.
Um.
Um.
Um.
Shanti,
Shanti,
Shanti.
Um.
The practice of yoga nidra has ended.
You may gently open your eyes.
You may gently open your eyes.
4.5 (18)
Recent Reviews
Michie<3
July 27, 2022
Love ❤️🌻Yoga Nidra❣️ Thank you kindly✨️🕯🕊 Namaste🙏🏼✨️🌊🌟🌙
Maggie
April 11, 2022
Really resonated with me as I feel most centered when around water 🙏🌟