Deeprelax (English) Deep Blue Ocean Nidra Session

Enjoy this very relaxing (English spoken) Deeprelax Yoga Nidra Session. Floating on the waves of the Deep Blue ocean. Arriving in a profound deep state of relaxation. Listen just before falling asleep at night or start your day in the most relaxing way possible.

Transcript

Welcome to this deep relaxed yoga nidra session.

My name is Eliana Bernard.

So make yourself comfortable,

As comfortable as can be.

Arms by your side,

Palms facing upwards,

And your feet naturally fall open.

Perhaps a bolster under your knees,

And a blanket covering your whole body.

A position in which you can fully surrender to gravity.

In this session you'll find an endless deep relaxation of your physical body.

Then you return to your most healthy,

Happy inner self.

And all you have to do is stay connected to my voice,

And trust in my guidance.

And resolve to remain awake.

First we will move our attention into the body.

To create tension and relaxation in all your muscles.

To relax even deeper.

So now focus first on your legs.

And as you inhale deliberately induce stiffness and tension in your hips,

Legs and feet.

Now hold.

Hold.

And let go on your out breath.

Relax your whole body.

Feel sensations in your legs.

So now one more time.

We focus on the legs.

So as you inhale deliberately induce stiffness and tension in your hips,

Legs and feet.

Hold.

Hold.

And now let go on your out breath.

Relax.

Relax your whole body.

And now we focus on the arms.

So this time as you inhale make fists and deliberately induce stiffness and tension in your arms and shoulders.

Now hold.

Hold.

And let go on your out breath.

Relax your whole body.

Feel sensations in your arms.

Your empty hand palms.

And relax.

Now we focus on the whole body.

So as you inhale tighten and tense the entire body.

The feet,

Legs,

Butt,

Belly,

Arms,

Shoulders,

Face.

Hold.

Hold everything.

And let go on your out breath.

Relax your whole body.

Feel sensations in your whole body.

Release any tension or stress anywhere.

So now with your eyes closed you can tune into the natural flow of your breath.

Observing the location of your breath.

The temperature of your inhale and your exhale.

And notice the duration,

Is there a pause maybe between the inhale and the exhale.

And imagine your breath as a wave as it comes and goes again.

A wave,

A flow of prana,

Life.

Bring energy to each and every cell in your body.

So on the inhale you are giving life.

And the exhale you release all the stuff,

All the nonsense you don't need anymore.

So the inhale is giving you energy.

And the exhale is giving you relaxation.

So just breathe for a moment.

We will use the awareness of your breath as a tool to focus on your body.

So choose to stay focused,

To stay awake.

And each breath will give you a new opportunity to choose focus and to focus on the true you.

Imagine your lungs as bottles and fill them up from the bottom to the top.

And then slowly breathe out all the way down again.

So breathe in and exhale deeply.

Now bring your breath deeper all the way to your belly.

Fill it up,

Expanding.

And then slowly breathe out all the way down.

So now using your whole upper body,

Moving your whole upper body on each breath.

Feel the flow of prana,

Life bringing energy to each cell.

Now expand this energy to your arms,

Your fingers.

And you might feel a tingling sensation in your hands.

This is the presence of life itself.

Now expand this breath awareness to your legs,

To your toes.

And expand to your head,

Skull,

Forehead,

Your jaw,

Lips.

Feel your whole body alive,

Vibrant.

Blood running through your veins with oxygen.

And do absolutely nothing from now on.

And settle into the silent source of your being.

Relax,

Relax your forehead.

Soften the eyebrows,

Your eyes having your eye sockets.

And the skin around the corners of your eyes becomes softer and softer.

Your jaw is relaxed,

Your mouth,

Your whole face feels soft and relaxed now.

Feel the back of your shoulders sink deeper into the floor.

Your arms are heavy and your belly and chest are soft.

Relax,

Relax your legs,

Calves and your feet.

Now bring all your attention to the center of your heart,

The center of your chest.

And give yourself a few moments to connect with yourself.

And breathe in and out your heart.

And feel life waking up inside of your heart.

Feel connection,

Feel compassion towards yourself.

Now draw up into a space behind all your thoughts and feelings.

And let yourself fall behind everything.

During this beautiful and special session we are going to focus on releasing layer for layer.

So that you will gain access to that very special and quiet place within yourself.

That place behind all storms,

Thoughts and worries.

And that place where you can experience inner bliss.

Now just let yourself fall deeper,

Deeper and deeper.

And slowly repeat my words.

I am totally relaxed and I let go of all control.

I am totally relaxed and I let go of all control.

Now visualize a dot of light between your eyebrows.

And another point of light under your feet.

And a deep connection with these two points.

Now see how the light with each inhalation flows from the bottom of your feet up to that sweet spot between your eyebrows.

And when you exhale let the breath go down,

All the way down through your spine,

Legs,

Feet,

To that point of light under your feet.

And then breathe that beautiful light all the way up again.

And then with your out breath on its way down the light removes all tension and stress.

It flows out of your body to the place underneath your feet.

And that spot absorbs all your tension.

Everything that you've been carrying around.

Just let go.

So visualize how you inhale the golden light at the bottom of your feet on your inhalation.

And let it flow through your beautiful body.

And as the light goes down again all the way down through your body with every exhalation.

All dark thoughts and energy.

All negative thoughts about your life,

Criticism.

Just let go.

Stay in the light and breathe out the darkness and send that breath into every cell of your body.

Let your breath lift you up,

Far above all restricting thoughts about yourself.

And breathe in into your bones now and let go.

Just as if they give a sigh of relief,

Completely loose.

And slowly slowly you become very warm and comfy,

Relaxed.

Your organs,

All the tissues in your body.

Warm and loose and soft.

Your breath brings a soft glow to all your body parts.

A deep sense of warmth and security spreads through your body.

So feel and experience the warmth and love now everywhere,

Every cell.

Just as if you're stepping into a warm bath and everything becomes light and empty,

Relaxed.

Just float.

Float on that warm water.

Deeper into your relaxation.

Floating in love and warmth.

So relaxing.

Let the water hold you.

And in that warmth,

Let yourself fall into the space in between your eyebrows.

Feel the deep silence.

Breathe slowly in the rhythm of your breath.

We're going to count backwards from 10 down to 1.

When we reach 1 you will let go of everything for a moment and experience total freedom.

So breathe slowly.

10,

9 your body is relaxed.

8,

Brain activity is slowing down.

7,

Everything is peaceful and soft.

6,

5,

4 relaxed deeply.

3,

Your breathing is deep and calm.

2,

Feel focused.

1,

Whole body is relaxed and still.

So release your focus on your breath now.

And settle into a quiet mind,

Inner freedom,

Expanded awareness.

Keep on sinking into the dark and never ending space behind your eyes.

And there's no fixation on objects,

Not even your breath.

So we're staying in a state of pure awareness.

Remain in the open space behind your eyes.

Floating somewhere between stars and planets.

Far,

Far away.

And let's imagine a large movie screen behind your eyes in that open space between the planets and stars.

A screen on which the movie of your life is played on.

So what if you could step into that screen,

Into a perfect moment in the nearby future of your life?

What does that moment look like?

And what do you look like as your real self?

How do you feel?

And open your heart and step into this moment.

Feel it.

Experience it.

In every cell of your body.

So what do you look like?

And who is with you in that perfect moment?

When you live a life that's meant to be for you.

Now let's turn this moment into one sentence.

One sentence that you will use as an intention,

Like a decision.

Start your sentence with I am.

I am.

And now repeat that sentence three times with a feeling of real trust.

Bring your attention and awareness again to the place between your eyebrows now.

Anchor your awareness here.

More and more focused.

Feel the deep relaxation.

Be still.

I will now guide you on a journey within your physical body so that the prana,

Energy,

Can flow through your whole body.

And just follow my words and feel sensations.

Start with the mouth.

Feel sensations in your mouth.

Feel a feeling in your mouth.

Feel your jaw,

Lips,

Upper lip,

Lower lip.

Notice where the lips touch.

Feel the inside of your mouth,

Your tongue.

Sense it taste in your mouth.

Feel your mouth again as sensation,

As energy.

Now feel your nose and pay attention to your nostrils.

Left nostril,

Right nostril.

And watch your breathing,

How your breath enters your nose.

And at the same time become aware of your ears,

Right ear,

Left ear,

Both ears.

Feel the wrinkles and folds of your ears,

The back,

Your ear lobs,

Your ear canals.

Follow your ear canals into the inner ear.

And know that your ears receive sounds.

Listen.

Listen and focus on all sounds with your right ear now.

And then focus on all sounds with your left ear.

Feel your eyes,

Left eye,

Your right eye,

Both eyes together.

Pay attention to your eyelids.

Feel the space between each eyelid.

And where the eyelids touch each other.

Become aware of the center of your eyes and the back.

Now feel your eyes as energy.

And bring your awareness to your crown,

Forehead,

Face.

Feel your whole head,

Neck,

Your right palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Little finger.

Feel your whole hand alive with energy.

Your wrist,

Forearm,

Elbow,

Upper arm,

Whole shoulder.

Now feel your left palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Little finger.

Feel your whole hand alive and filled with sensations.

Your left wrist,

Forearm,

Elbow,

Upper arm,

Whole shoulder.

Become aware of your chest,

Upper back,

Shoulder blades.

Feel your heart in the center.

Feel your belly,

Navel,

Pelvis,

Hips.

Feel your right hip,

Thigh,

Knee,

Lower leg,

Calf,

Ankle,

Foot.

Feel your pelvis again,

The left hip,

Thigh,

Knee,

Lower leg,

Ankle,

Your foot.

Feel both your feet together.

Feel the back of your body that's resting on the earth.

Become aware of the entire back body as sensation.

Feel the front of your body,

Filled with sensations.

Pour your consciousness as liquid into the right side of your body.

Feel your right side.

Pour your consciousness as flowing energy into the left side.

Feel your left side.

Feel the center line.

Experience your body as a whole.

Your own body.

Feel sensations throughout your body.

Find yourself again in between your eyebrows,

Like you're stepping through a door,

Entering a new dimension.

Start to fall deeper and deeper.

All the way down in 5,

4,

3 and deeper.

2,

1 and descend again into the open space behind your eyes.

Just flow into that space.

Let me take you on a journey much further away from here.

Imagine now that you're walking through the soft warm white sand on your bare feet.

The sky is perfectly blue.

It feels really relaxed to be out here,

Far away from all the hustle and bustle of your life.

And you're walking near the ocean,

With the sun on your skin,

Warm.

Now breathe,

Relax,

Enjoy.

Feeling so relaxed.

Your shoulders melt and all your worries seem to be far,

Far away.

Slowly you walk into the clear water of the ocean.

And you watch how it gently moves around your ankles.

And you walk further into the ocean.

And it feels warm and soft,

And the water feels slightly more dense than normal.

So it embraces your body,

It lifts you up and takes you away.

Now you feel more and more at ease.

All your muscles relax in a soothing way.

And you let yourself float on your back,

With the sun still on your face.

And then let yourself slowly sink,

Sink to the silent bottom of the ocean.

And just breathe normal.

You can breathe deep and with ease down here.

Just breathe,

No worries.

Feel safe.

Fall deeper and deeper.

And notice the sweet silence down here.

And here you see all shades of coral and water plants.

Everything breathes.

An atmosphere of peace and rest.

As you lower yourself to the bottom.

You arrive in a beautiful underwater cave.

A beautiful place filled with wildlife.

And you feel completely at peace.

So let yourself float on your back.

Let yourself float.

If you remember your intention,

Now is the time to repeat it slowly,

Three times for yourself again.

Now let yourself completely move with the water.

Your arms and legs feel heavy.

You surrender.

You feel really safe here in this sacred space.

You float in the soft water.

It glows gently.

A healing glow that spreads throughout your whole body.

You can feel it.

This glow is full of love.

So you feel completely loved and at ease.

Calmly flow.

So empty.

So light.

You are carried by the loving water.

You surrender to the sensations of the soft warm water in your floating body.

Now bring your attention one more time to the space behind your eyes.

Let yourself fall into the deepest silence possible.

Here you have reached the domain of total silence.

So allow yourself to be completely here and completely empty.

Feel safe to surrender to the power and protection of the deep silence of this ocean.

Feel it.

Experience it.

Experience being.

I feel like the silent bottom of this deep ocean.

Silence.

Let go.

Now choose to stay here in this relaxation.

Be all asleep and otherwise start to become aware again of your breathing.

Pick up that page of your breathing again.

Feel your whole body laying on the ground or on your bed.

And start to become alive again.

Waking up.

Waking up your body by wiggling your toes and moving your fingers.

Maybe move your head to one shoulder and then to the other.

Stretch yourself.

And then eventually come lay on your right side with your whole body on your right side.

And take a moment to reflect.

To feel the after effect of this session in your body,

In your mind and in your heart.

And what is it that you are most grateful for at this moment?

Can you take a moment and visualize that?

Feel it in your heart.

And then feel that gratitude and love into your whole body.

Thank you and Namaste.

Thicals,

Reviews

Very nice

Different but very relaxing

Relaxed❤️

Zelden zo’n ontspanning ervaren. De tijd vloog ook voorbij! Dank je wel ❤️

So good! This was amazing and I felt and feel so relaxed and refreshed. Thank you so much 🙏🏻💚

Love this beautiful en great meditation! Listen it often. So relaxed and so powerfull. 🙏🏻

That was an exceptionally enjoyably meditation .
Thank you for all the time that you have spent on your pieces .
Keep up the good work
Namaste
🙏🏻

Truly awesome, thank you for your guidance today 💕 May your day be filled with light and peace 🌸 Namaste 🙏🏻

Mooi! En wat heb je een fijne stem.

Fantastic, deeply calming, thanks. Will you create more in English?
In response to you, yes please, I would love that.

Just beautiful- thank you 🙏