Peaceful Wave Breath Yoga Nidra

This short 20 minute Yoga Nidra offers a loving tonglen practice and restorative rest through soft ambient music and a calming voice that allows you to simply drift off into waves of peaceful presence.

Transcript

Welcome to this Yoga Nidra to bring peace and to ease.

My name is Elka.

Allow me to be your guide.

Begin by laying down on your back.

Create a little space between the feet and allow the legs to relax.

Breathe in and then breathe out.

And release the tension from the shoulders,

The arms,

And all the way down to your hands.

Close your eyes.

Feel your eyelids soft yet heavy.

Begin to welcome your inner world.

Notice all that is revealed behind your closed eyes.

Allow your awareness to travel into the space behind your eyes.

Can you feel the breath like a gentle wave here?

Breath swirling around the globes of your eyes.

Feel your eyes resting into the dark spaces.

And feel the waves of breath around your eyes.

Now trace the breath inside the nose.

Even sensing and feeling the tip of the nose.

Noticing air and temperature here.

And feel the breath inside.

Feel as the air washes in.

Air washes out.

Waves of breath clearing the passageways.

And trace the breath where it travels into the back of the throat.

Feeling and sensing the mouth.

Feel the tongue inside the mouth.

Allow your tongue to soften all the way down to its root.

Feel where the tongue rests at the top of the mouth.

Note the slow flow of saliva.

Feel your taste buds.

And now feel out to your ears.

Listening to the sounds of this recording.

The sound of my voice.

Air is sensitive.

Waves of sounds.

Spaces of quiet.

And now feel and sense the skin.

Feel air and temperature of the forehead.

Feeling cool or warm air.

Feel every pore open and sensitive.

Flow of air at the center of the forehead.

Notice yourself resting.

Feel your whole body receptive.

Slow waves of breath.

Whole body resting into the support beneath you.

Becoming heavier through slow waves of breath.

Feel tip of nose.

And trace the breath inside the nose.

Peaceful wave of breath.

Breath moving in like a slow wave.

Out like a slow wave.

Waves of respiration.

Breathing the body calm.

Feel yourself quiet.

Notice your body resting.

Whole body receptive.

Peaceful slow waves of breath.

Whole body supported through slow waves of breath.

And this breath connecting you to your inner world.

Quiet layers and spaces within.

Feel the space within expanding.

Feel your edges releasing.

Through gentle waves of breath flowing in and out.

Mind like a soft sandy beach.

Warm like the sun.

And could you now with some gentle ease guide your awareness into the space of the heart.

Breathe into this space.

Notice how your whole body responds.

Whole body receiving peaceful waves of breath.

Follow the fluidity of your breath.

Sink into the sandy shores.

Washing away your thoughts.

Feeling peaceful like a wave.

And within this peaceful wave.

Send out this wish.

Three times in the mind quietly repeat.

I release with ease.

I receive in peace.

I release with ease.

I receive in peace.

I release with ease.

I receive in peace.

Take a deep breath in.

And then let it go.

Now move your awareness to the space between the brows.

The third eye center.

Feeling this space of the third eye.

And sense and feel the right eye.

The right eyebrow.

Right temple.

Cheek and cheekbone.

Feel your ear and earlobe.

And the space just below your earlobe.

Feel the right side of your jaw.

The right side of your mouth.

The whole right side of your face.

And move your awareness over to the left side.

Deep inside the left eye.

Left eyebrow.

Temple.

Cheek and cheekbone.

Left ear.

And the softness of your earlobe.

Now travel down to the space just below the ear.

Left side of jaw.

Mouth.

Feel the whole left side of your face.

Now feel the whole face.

Feeling the back of the head.

Neck.

And then the front of the throat.

Feel inside the right collarbone.

Right shoulder.

Upper arm.

Lower arm.

Right hand.

And even note the tip of the right hand thumb.

Now the tip of your left hand thumb.

Left hand.

Lower arm.

Upper arm.

Left shoulder.

And collarbone.

And now the notch between the collarbones.

The center of the collarbones.

At the base of the throat.

Allow your awareness to move down to the center of the chest.

Navel center.

Right hip.

Right leg.

Right knee.

Ankle.

Heel.

Sole of the right foot.

Top of the foot.

And the whole right leg.

As one sensation.

The whole right leg.

And feel inside the left hip.

And down the left leg.

Knee.

Ankle.

Heel.

Sole of the foot.

Top of the left foot.

And feel the whole left leg.

Whole left leg.

Both legs.

Together.

Left arm.

And right leg.

Together.

Right leg.

Left arm.

Together.

And feel the whole right side of your body.

Whole right side from head to toe tips.

The whole left side of your body from head to toe tips.

Could you feel the front of your body?

Air inside the body.

Feeling the body light and airy.

As a feather.

Floating on waves of breath.

So floaty.

So light.

Movement of breath.

Peaceful waves of breath.

And feel the back side of the body heavy.

Back of the body sinking down.

Whole body resting into a deep sleep.

Still and heavy.

Whole body sinking down.

Each breath out.

Releasing you a little deeper.

Peaceful waves of breath.

Allowing the whole body to sleep.

As we practice Tonglen.

With each breath in,

Feel peaceful presence filling you.

Each breath out.

Expanding compassion.

Welcome with each breath in.

Feeling peace deeply within you.

Each breath out.

Feeling deep compassion for all who you are.

Feel yourself whole.

Complete.

Full of peaceful ease and self love.

See yourself here bathed in love.

Each breath in.

Breathing in peaceful presence for yourself.

Each breath out.

Compassion for yourself.

Breathing all of who you are.

And begin to welcome inside the mind's eye.

Someone that is so easy to love.

This could be a friend.

A family member.

Maybe your partner or your pet.

Someone with whom you share a deep connection of love.

Someone who is so easy to love.

And with this person or animal in your mind.

Could you welcome a wish for this person?

Each breath in.

Peace.

And each breath out.

Sending them compassion and love.

Breathing in.

Peace.

And each breath out.

Love and compassion.

Expanding.

And begin to welcome in your mind or inside your heart.

Someone you may not know very well.

An acquaintance.

A neighbor.

Coworker.

Or maybe a teacher or the grocery store clerk.

Someone familiar within your community that you do not know much about.

But they make you feel welcomed.

Warm.

With this person in mind.

Every breath in.

Wish this person peace.

And as you breathe out.

Offer this person compassion.

Understanding.

Each breath in.

Expanding into peace.

Each breath out.

Offering compassion and kindness.

And from this space,

Could you begin to welcome someone you might have a small grievance with.

Or a misunderstanding.

Or an unresolved issue or situation.

Welcome this person's image within your mind's eye.

Or maybe state their name.

And as you breathe in.

Wish them peace.

And as you breathe out.

Send them kindness and compassion.

And understanding.

And now could you begin to welcome all and anyone you know who might be suffering.

Those who might be having difficulties at this time.

Welcoming.

Each breath in.

An expansion of peace.

And each breath out.

Offering compassion.

Understanding.

Kindness.

Now welcome everyone in.

Yourself.

Your loved one.

Your acquaintance.

Someone you have unresolved history with.

The people or person who may be suffering at this time.

Welcome everyone here.

And share this breath and this gentle message.

May we be peaceful.

May we be compassionate towards each other.

Breathe in.

May we be peaceful.

Breathe out.

May we be compassionate towards each other.

And again,

Breathe in.

May we be peaceful.

And breathe out.

May we be compassionate towards each other.

And let all of this go.

Notice how you feel.

Feel the breath.

Feel the flow of air inside the nose.

Feel the air and temperature on your skin.

Draw in your awareness of smells.

Feel and sense the air and temperature at the tip of your nose.

Feel your awareness expanding out to the room you are in.

Allow each breath in to guide yourself gently awake.

Each breath out feeling yourself more aware.

Peaceful waves of breath.

And begin to feel and sense the eyes.

Allow the eyes to open.

Welcome yourself back into the light.

Welcome yourself to the sounds of the room.

Outside the room.

Notice the activity or stillness around you.

Take a few more breaths here.

Gently awakening.

Feeling yourself calm and full of ease.

If you'd like to,

Take a full body stretch.

Or maybe a yawn.

Receive yourself back into the space.

May you be peaceful.

May you be filled with love and compassion.

May we all be free.

Reviews

Becoming one of my favorite short Y. N. Beautiful voice, imagines, and I like the end compassionate ritual.

So beautiful and soothing, one of my favorites, thanks Elka!

Beautiful calming voice and words. Thank you so much for your wonderful meditation.

I really loved this Yoga Nidra. The combination of your peaceful voice, the tongelen and the music really made it special

Thank you🙏🏻🙏🏻🙏🏻Interesting to put tonglen within a yoga nidra. Great combination of breath and waves, very beautiful poetic language.
Loved the piano music in the background🙏🏻✌️🙏🏻🌟🙏🏻✌️🙏🏻

Very relaxing voice and music. Thank you!

Lovely, peaceful meditation. Very effective gentle sweet voice. Really enjoyed your relaxing guidance. Thank you. Namaste 🙏

Loved this one. Your voice is beguiling and I appreciated the waves of breath throughout🙏

Wonderful, refreshing experience! I loved the visualizations. 🙏 🌊