Welcome to this yoga nidra for mindfulness.
Lie down in a comfortable position,
Gently close your eyes,
Take a deep breath in and a soft breath out.
Allow your body to soften,
Sinking a little deeper with every exhale.
Feel the ground beneath you,
Supporting you,
Holding you,
Allowing your body to fully arise.
Imagine yourself arriving at a beautiful beach,
The air is warm and fresh,
Feel the salt and sea.
You take slow,
Gentle steps forward,
Feeling the soft white sand beneath your feet,
Warm,
Grounding.
With each step,
Your body relaxes a little bit more,
Your breath deepens,
You hear the rhythmic sound of waves rolling in,
The gentle ebb and flow of the ocean meeting the shore.
With each breath,
Let your body grow heavier,
Releasing tension into the earth.
You walk closer,
Noticing the sunlight shimmering on the water,
The endless shade of blue stretching toward the horizon.
As you reach the shoreline,
The waves greet you,
Cool water touching your feet,
Washing over your toes,
And then retreating again.
The ocean moves in a steady rhythm,
Coming and going,
Flowing and releasing,
Just like your breath.
With each inhale,
The waves roll in,
With each exhale,
They recede.
You stand here,
Fully present,
Feeling the movement of the water,
The soft breeze on your skin.
Now,
As you dip into the water,
Gently bring this feeling of flow into your body,
Like the waves your breath moves effortlessly,
Always arriving,
Always leaving,
In a continuous,
Soothing rhythm.
Allow yourself to merge with this natural cycle,
Surrounding to the flow of awareness.
Bring your awareness to your breath.
Observe this rising and falling of your breath that flows naturally.
There's no need to hold on,
No need to resist.
Just like the ocean,
Your breath moves in a constant rhythm,
Coming and going,
Rising and falling,
Always flowing.
Let your awareness follow the breath as it enters through your nostrils,
Cool and fresh.
Follow your breath with your awareness as it flows down into your sinuses,
Moves through the back of your throat and expands into your lungs.
Feel how it's filling the space within you.
Observe as you exhale,
Flowing effortlessly,
Back out,
Warm and soft.
The wave of awareness touches the crown of your head,
Soft and fluid.
It flushes down your forehead,
Smoothing out any tension.
Let the breath soften the space between your eyebrows,
Your temple,
Your skull.
The flow moves over your closed eyes,
Resting gently on your cheeks,
Your jaw,
Your lips.
Let your mouth be soft,
Your jaw ungrip.
Feel the awareness flowing down your throat into your shoulders.
If there's tightness,
Tension,
Let it be touched by the tide of your breath.
Allow it to soften,
To be carried away with the exhale.
The wave moves down your arms,
Upper arms,
Elbows,
Forearms,
Until it reaches your hand.
Feel your palms and fingers.
Allow awareness now to flow back to your chest.
Feel your breath expanding here,
Like waves rising and falling on the surface of the ocean.
The wave moves down into your belly,
The center of your body's rhythm.
Allow your awareness to drift into your lower back,
Pelvis,
And hips.
Let the current of awareness bring ease,
Releasing any tightness.
The flow moves downward into your thigh,
Knees,
Calves.
Feel the gentle wave traveling through your leg,
Softening,
Soothing,
Dissolving any tension.
Allow your awareness to reach your ankles,
Feet,
And toes.
Allow your awareness to expand to your entire body.
Sense your whole being as one continuous flow,
Breath,
Sensation,
Thought,
Emotion.
All moving like water,
Constantly shifting,
Changing,
Yet always connected.
Feel how awareness flows through the whole body,
Uniting it,
Connecting it as one.
Feel yourself floating in your whole net.
Remember that there's no need to fight the current.
There's no need to hold on.
Just like the ocean,
Everything within you moves and changes.
Breath coming and going,
Sensations rising and falling,
Thoughts appearing and dissolving.
Know that you are part of this endless ebb and flow.
Feel the awareness within you and around you.
Feel yourself surrounded by awareness being one.
Simply witness the ebb and flow of this moment.
And now gently begin to call yourself back.
To return your awareness into the present moment,
Hear the sounds around you,
Feel the ground beneath you.
Invite small movements into your body whenever you feel ready.
Wiggling your fingers,
Your toes,
Awakening gently.
When you're ready,
Take a deep breath in and a long,
Soft sigh out.
Carry this awareness with you,
Knowing that no matter where you are,
The ebb and flow of breath is always there.
Thank you.
Namaste.
