Yoga Nidra Water Element

This Yoga Nidra helps you to flow like water. Discover your very own ocean-like expansion with this calming 30-minute guided Yoga Nidra through breath and body awareness and a short visualization to sink into deeper states of consciousness. Open yourself up to feeling rested and peaceful.
Music by DJ Taz Rashid

Transcript

Welcome to this Yoga Nidra.

My name is Ilka and I am here to guide you on a journey through the Koshas,

The subtle layers of your being.

This Yoga Nidra is designed to harmonize your body,

Breath,

Mind,

Wisdom and soul.

Let us begin.

Lay your body gently down on a supportive surface such as your yoga mat,

Sofa or bed.

Be warm and take extra comfort with any pillows,

Blankets,

Bolsters or blocks.

I'll give you a few moments now so that you can take time to settle in and get comfortable.

Make any small movements necessary to get yourself even more comfortable.

Maybe rolling the head side to side,

Releasing the muscles of your neck.

Allow the lower jaw to gently soften and allow the tongue to soften down to its root.

Roll your shoulders away from your ears.

Loosen your fingers,

Your wrists.

Soften all the way down throughout your whole body.

Soften all the way down throughout your whole body.

Maybe making some small adjustments with your hips,

Your legs,

Your feet.

Whole body releasing,

Letting go,

Sinking into comfort.

Whole body resting into the support beneath you.

Yoga Nidra is so powerful and effective when you allow it to flow through you with no effort.

Just rest back.

Inhale into yourself and into a place where you can find comfort and stillness within.

Allow your mind to slow by taking a few slower breaths in through the nose,

Allowing your mind to slow down even more.

Breath coming in,

Breath releasing out,

Slowing your breaths down,

Slowing the crashing waves of thoughts.

Allow this to happen naturally,

No thinking,

No effort,

Allowing the breath to slow the rivers of the mind,

Gently breathing in,

Gently releasing out,

No control of the breath,

No pressure,

No effort needed.

Notice your breath as it moves in,

Notice your breath as it moves out,

At your own pace,

Slow and gentle,

Smoothing out the rapids of the mind,

Smoothing out the breath.

Breath,

Body,

Mind,

Spreading like water.

Breath gently ebbing and flowing,

Subtle waves flowing in and out with your breath,

No thinking.

In Yoga Nidra we invite an intention or sankalpa into our practice.

A sankalpa is like a song or message from your heart.

This message sometimes comes in the form of words or vibrations that can also be seen or felt as color,

Sound,

Or a variety of subtle sensations.

Practice here inside your deepest depth of your heart space.

Begin to listen,

Listening in and welcoming in your sankalpa for this practice.

Invite in this intention,

Invite in this feeling or sensation.

Listen to your very own internal language,

Your very own sankalpa.

And if this message is too subtle at this time,

And if this message is too subtle at this time,

Or your mind is too active seeking,

That is okay.

You are free to rest in the sweetness of no intention.

Take time.

Feel your own present sense.

Feel its presence,

Awareness of your sounds,

Awareness of the feelings or colors or vibrations coming from your heart center.

Let your heart speak.

And now let it go.

Now is the time for rotation of consciousness.

Follow along with the sound of my voice,

Deeply listening with no thinking,

Only sensing and feeling.

As I name a body part,

Bring all your awareness to this body part,

Noticing the sensations at the center of your forehead.

Feel the center of your forehead.

And now sense and feel the right side of your brain.

Feeling the right side of your brain.

Now welcome the sensations inside your left side of your brain.

Feeling the left side of your brain.

And now feel back into the center of your forehead.

Feeling the center of your forehead.

Feel inside your right jaw.

Inside your left jaw.

And feel the whole jaw,

Both sides together at once.

Now feel inside your right shoulder.

Feel your left shoulder.

Feel the right side of your chest,

Front and back.

Feel the left side of your chest,

Front and back.

And both sides of your chest together.

Feeling right side and left side of your chest together.

Feel the base of your throat.

And now down into the center of your chest.

Feel the right side of your chest,

Right shoulder,

Upper arm,

Lower arm,

Wrist.

Feel the center of your right hand.

And now feel the whole arm line up with sensation.

Your whole right arm alive with sensation.

Feel back into the center of your chest.

And welcome the feeling inside the left side of your chest.

Inside your left shoulder,

Upper arm,

Lower arm,

Wrist,

The center of your left hand.

And now welcome the whole left arm as one sensation.

Whole left arm as one sensation.

Travel awareness back into the center of your chest.

And now the base of your rib cage.

Feeling the solar plexus alive with awareness.

Now travel down into the center of your navel.

Feeling the center of your navel.

Move inside the right hip and feel the right thigh,

Front and back.

Feel the top of the knee,

The back of the knee,

And the space just below your right knee.

Feel the lower leg,

Front and back.

And now the top of your foot.

And now the sole of your foot.

Feeling the whole right foot alive with sensation.

Allow the whole right leg to light up with sensation.

Whole right leg as one vibrant sensation.

Travel back into the center of your navel.

Soaking the center of your navel with awareness.

And feel now over to your left hip.

Inside your left hip.

And thigh,

Front and back.

Feel the top of your left knee.

The back of the knee.

And feel the space just below your knee.

Feel the lower leg,

Front and back.

The top of your foot.

The sole of your foot.

Feeling all sensations in the whole left foot at once.

And now the whole left leg.

Your whole left leg as one sensation.

And feel the whole body at once.

Feeling the whole body as one sensation.

Soaking in all the awareness of the whole body as one.

Whole body.

Notice how your body feels.

Feeling the body effortlessly still.

So natural.

Breath moving in.

Breath moving out.

Whole body like a formless ocean.

Waves of respiration ebbing and flowing.

Body breathing like a vast ocean.

Listen to the sound of your breath.

Feel the flow of your breath.

Feel your ocean-like expansion.

Body being breathed.

Breath like a tide.

Breath flowing in.

Breath flowing out.

Whole body being breathed.

Whole body spreading like water.

Opening yourself up to the depth of your ocean-like experience.

Feeling expansive like an ocean.

Waves of breath.

Body flowing.

Breath and awareness ebbing and flowing like water.

Whole body breathing like an ocean.

Be present with all of your sensations.

Being present with all the movements,

The flow of your awareness.

All sensations within your awareness ebbing and flowing all around you.

Notice and feel what is here.

Notice the shimmering surface of your water.

Light catching,

Dancing,

Shifting and flowing.

Breath and thoughts dissolving into water.

Fast and wide like an ocean.

Ebbing and flowing.

Notice how you feel.

Notice any sensations or feelings of heaviness or floating light to the surface.

Sinking deeper and deeper into the depths of your ocean.

Or ebbing and flowing with the shimmering lights on the surface.

Gentle waves of awareness.

Notice how you feel.

Feeling your deeper waters as warm or cool.

Feeling either warm or cool.

Notice how you feel.

Notice if you feel absorbed or empty.

Subtle or intense.

No thinking.

Sensing and feeling as everything shifts and changes.

Flowing like water.

Ebbing and flowing with all sensations.

Thoughts and sensations gently floating by.

Notice all sensations as they shift,

Ripple out.

Notice how your sensations ebb and flow into each other.

Rippling out and dissolving.

Feeling either light,

Floaty,

Or feeling heavy,

Sinking.

Feeling waters warm or cool.

Warm or cool.

Sinking or floating in warm or cool water.

Awareness cascading out like gentle ripples or streams.

Rivers and rivulets flowing around you.

Awareness cascading out like a gentle stream.

Dissolving.

Whole body in awareness.

Sensations spreading like water.

Notice the quality of your water.

Noticing quality of your water as clear or dark and muddy.

Noticing serene feelings or feelings of stillness.

Notice the colors.

Feel the shades and textures all around you.

Layers and layers of colors.

Water purifying.

Healing.

Cleansing tones and hues soothing you.

Layers of colors.

Water purifying.

So healing.

Notice the cleansing tones and hues of your waters.

Now feel the depth.

Either feeling deep or shallow.

And can you now welcome in the feeling of your waters edge.

Feeling down all the way out to your waters edge.

Feeling the surface of the earth or sand or rock.

Gently feeling the waters edge and nature around you.

Notice the ground.

Feel the surface of the ground beneath you.

Feeling the surface of the ground here at the waters edge.

Notice how this feels.

Taking in the ground.

The nature.

Water,

Air and space all around you.

Feel and take in the smell.

The smell and aromas all around you.

Listen to the sounds or silence.

Listening to all the sounds around you.

Noticing all that is present here.

And noticing how you feel.

Listening.

Feeling.

Being present.

Being so present with the earth,

The water,

The nature,

The air and space all around you.

Can you listen back in to the whisper of your heart.

Listen back in to the soft song of your heart.

Welcoming back in the feelings and emotions of your zenkouba or intention.

Allowing all sensations from your intention to spread out.

Your heart song spreading out wide like ripples on the surface of the water.

And then once again letting it go.

And could you now welcome the sensations of your breath.

Feel your breath flowing in.

Feel the breath flowing out.

Moving with the sensations of your breath.

Feeling the air as it passes through your nose.

Feeling your chest and belly.

Feel how your chest lifts as you breathe.

Notice and feel how the whole body is being breathed.

Feel the surface beneath you.

Notice and feel your body resting.

Feel your awareness move out to the space around you.

Feel the air.

Feel the air warm or cool as it touches your skin.

Each breath in gently waking the whole body up.

Feeling air and sensations of the room around you.

Feeling air and sensations of every pore of your skin.

Gently waking up.

Move the body in any way that feels right for you.

Perhaps wiggling fingers and toes.

Try rolling the head side to side.

Gently waking up.

Feeling rested.

Feeling supported.

Feeling rejuvenation.

Gently waking up.

Open the eyes whenever you're ready.

Notice what is needed here.

Notice how you feel and may you carry this present sense with you throughout your day or night.

My name is Elka.

Thank you so much for practicing yoga nidra with me today.

May you be well.

May you be happy.

May you be filled with loving kindness.

And may you be free.

Namaste.

Reviews

Thank you Elke, I listened as part of Module 9 teacher training! Beautifully inspiring, I really appreciated how you crafted the whole session around the theme of water, using powerful words and imagery! Your voice is very soothing as well, looking forward to trying more of your nidras ☺️

Hi Elke, I really enjoyed the rich imagery in your meditation. So peaceful and relaxing. Thank you!

Beautiful pace & guidance.

✨💛✨

Beautiful yoga nidra practice. I felt myself floating and flowing! 💧

This was lovely. So glad I found you from YNTT 💕🙏

Thank you! This was wonderful! Water is my love language. So peaceful!

This was so relaxing! Your voice is so soothing. Namaste🙏

Elke I absolutely loved this offering. Your voice is just golden nectar, very very beautiful and dreamy. I am floating ever since, thanks so much 🙏

This is such a beautiful experience. Your voice and words are perfection. Thank you so very much for your wonderful gift.

Great!

Loved this practice it brought me such a deep relaxation. Loved the images of the ocean and the awareness. This was so calming. Thank you

I love steady, almost a whisper, voice. I didn’t want to be guided to move at the end and open my eyes as I would have preferred to drift into sleep. But I never like that at the end of a meditation and this is gently suggested. I also like the quiet background, no music or even water sounds.
Thank you for a beautiful Yoga Nidra.

Very relaxing. Your voice is very soothing and soft. Thank you.

A deeply nourishing way to begin my day - thank you! Namaste 🙏 😊 ❤️

Really wonderful, thank you. I'll be back!🙌🏻💖

I really liked this. Next time I hope to stay awake. Ha ha.

Wonderful, deeply relaxing. This goes on my list of yoga nidra sessions that I use regularly.

Soothing

Loved it so

💚💚💚