The Body Is Water Sleep Meditation

This is a guided yoga nidra practice for deep restoration and sleep. In deep states of awareness, the imagery of water in the body is used for insight. This yoga nidra is the third part of "Successful Sleep Formula" and can be used as a stand alone practice. Create a comfortable, quiet and dark environment. Lay down on your back, cover the body with warm blankets and listen. The more often you practice yoga nidra, the more effortless deep sleep becomes. Recorded at Augminished Studio, Denver CO.

Transcript

Please lie down and prepare yourself for the yoga nidra practice.

Make sure the body is straight from head to toe.

Feet are hip width distance apart and the feet are welcome to flop out to the sides.

Make sure the hands are slightly away from the body and the palms are faced upward or slightly inward toward the body.

Make all the adjustments needed so that you are supremely comfortable.

It's often helpful to place a bolster or thick pillow under the knees to release lumbar tension and use a thin pillow under the neck to support the cervical spine.

You may cover the body with blankets as the core temperature lowers as your body enters deep relaxation.

Completely settle in and let go of the day,

The week,

The month.

And give yourself permission to be here now to value this deep restorative experience.

And as the body spreads out,

Feel a sense of heaviness,

Allowing all muscular tension to drop away.

Become aware of the meeting points between the body and the surface beneath it.

Become a sense of ease,

Safety,

And well-being into the body.

There is no action needed,

Nothing to do or achieve,

No one to please.

You can simply rest and be just as you are.

Know that there is no wrong way to do the practice.

You are welcome to be here and rest just as you are.

Become yourself,

Each and every part of you.

Stay connected to my voice at all times.

And should there be a distraction,

External or internal,

Allow it to pass through.

Don't engage it,

Just simply observe it,

Let it dissolve and return to the practice and continue to follow along.

Remain aware for the practice.

And let's begin by welcoming the senses to open.

Become aware of the ears hearing sound,

As if the ears are opening for the first time receiving sound.

Welcome in all sounds without judgment or comment.

Letting them enter through the left ear,

The outer ear,

And the inner ear.

And then on the right side,

The right outer ear and inner ear.

And become aware of sounds being received by both ears simultaneously.

Undivided attention on all sounds,

Far out in the distance,

And then track sounds closer in the environment you're resting in.

Different sounds of air passing through a vent.

Any subtle sounds such as a creak in the floor,

Just notice all that passes.

No analyzing,

Just observing.

Go even closer.

Go inward and become aware of the body and its own subtle sounds,

Its own breathing.

Perhaps you can become aware of the internal sound of the heart beating.

Now welcome the sense of taste to open.

Notice the architecture of the mouth.

Visualize and feel the upper teeth,

The gums that line the upper teeth,

And then the lower teeth and the gums that line the lower teeth.

Notice where the tongue is placed in the mouth.

Unhinge the jaw by opening and closing the mouth a couple of times to release any tension or holding there.

Notice the hollow space of the mouth,

The throat,

Where the tongue ends and begins.

Notice the entire mouth altogether.

And shift your awareness now to the breath.

Notice the breath entering through both nostrils,

The left nostril and the right nostril,

Both nostrils simultaneously breathing air.

Notice if there are any scents,

Fragrances,

Or aromas that are picked up by the senses within the nose.

If the space you are resting in is empty or void of any fragrance,

It might feel good to recall a fragrance or aroma that is associated with a memory of joy,

Safety,

Or a sense of ease.

Perhaps you recall the scent of a certain type of food,

A person or a place,

Perhaps a place in nature,

Like the cool salty sea breeze along a beach.

Whatever fragrance comes to mind for you that gives you a sense of ease or joy,

Recall it and welcome it to be sensed fully.

Feel the senses open.

Let that fragrance course through you.

Now return to the breath.

Breathe in deeply and fill your lungs from the bottom to the top as if you were filling a water bottle.

As you breathe out,

Empty your lungs from the top to the bottom.

Let your breath be slow and steady.

Observe the movement of your abdomen and chest.

With each progressive exhalation,

Feel the body relieve itself of tension.

All holdings drop away.

Feel the body unwinding.

Continue to breathe slowly and fully.

Returning the breath going into the lower abdomen,

The mid and the upper chest in three parts.

Exhale from the upper chest,

Mid and lower abdomen.

Slow and steady continue breathing this way.

Relax.

Sense and feel each body part as I name it.

Mentally repeat its name as we travel through the body.

Begin by bringing your undivided attention to the space between the eyebrows.

Pit of the throat.

Right shoulder.

Elbow.

Wrist.

Thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Rest.

Elbow.

Shoulder.

Pit of the throat.

Left shoulder.

Elbow.

Pit of the chest.

Right shoulder.

Right hip.

Right hip.

Right hip.

Right hip.

Right hip.

Right hip.

Right hip.

Shoulder.

Pit of the throat.

Middle of the chest.

Right nipple.

Middle of the chest.

Left nipple.

Middle of the chest.

Navel point.

Middle of the pubic bone.

Right hip.

Knee.

Inkle.

Big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Inkle.

Knee.

Hip.

Middle of the pubic bone.

Left hip.

Knee.

Inkle.

Big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Inkle.

Knee.

Hip.

Middle of the pubic bone.

Navel point.

Middle of the chest.

Pit of the throat.

And back to the center between the eyebrows.

Observe the vast stillness and silence.

Resting in this vastness,

Allow whatever comes into the field of awareness to be present without comment or judgment.

Witness it as it floats by like clouds in the sky.

Now using the power of the imagination,

We will explore a sensation of water in the body.

The body is primarily made up of water.

Water truly reflects our emotions.

Like the ocean,

The top waves are ever moving.

Moving with the winds of change.

And deep beneath,

Along the ocean floors,

Is an immeasurable,

Untouchable sense of peace.

Like the ocean waters,

Within you there is an unshakable,

Untouchable sense of peace and well-being.

Imagining dropping down deep into the waters of your own peace.

And then slowly,

With a sensation of rising upward.

Rising upward.

Floating.

Now alternate.

Alternate between the experience of a sensation of descending downward and floating upward.

Release all ideas.

Coming back to the body breathing.

Deep,

Effortless,

Spontaneous breath.

Feel as though the entire body is breathing.

Every cell illuminating with each new breath.

The body dropping into deeper states of peace.

With each progressive exhale.

Become aware of the body effortlessly breathing.

Observe a sensation,

A pulse,

Or a tingling.

Radiating in one part or many parts of the body.

Become aware of this.

Drop deeper and deeper.

Embask in this total awareness.

Feeling deep peace,

Well-being.

Connection to the self.

And renewal.

Now slowly,

Bring your awareness back to the body,

The breath,

And this space.

Externalize the mind and become aware of the space in which your body is resting.

You're welcome to rest here as long as feels appropriate for you.

Or if it is time to move on with your day,

Make small movements with your fingers and toes.

Stretch the body long,

Reach the arms above the head.

Bend the knees so the feet are flat and roll completely onto the right side into fetal position.

And just simply notice a shift in the way that the mind feels.

Shift in the body,

The breath.

And how much more you feel connected to the self,

To your true self,

Where there is peace within.

Know that you can come back to this experience again and again to rejuvenate yourself from any time of stress or exhaustion.

It's always here for you.

As you feel ready,

Slowly press yourself up to seated.

Gently open your eyes.

Your practice is now complete.

Now you can relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Reviews

Wonderfully calming. I fell asleep instantly and slept deeply through the night. Thank you! 🫶✨

A beautiful place of slowly relaxing deeper and deeper.
I loved it.🥰

Wonderful . The pace was perfect , simple and effective language softly yet firmly spoken. Thankyou.

One of the best bubble bath meditation I have ever done!!!!!!!!

Thank you the practice left me with the feeling that I'll always have myself, my body, and yoga nidra practice to come home to.

Amazing, do not remember the end as had drifted off. 🥰

This put me right to sleep!! I don't even remember the end. ❤️❤️❤️

thank you 〰️

Thank you 🙏

🌷A joy to experience🌷

very relaxing and present easy to wind down to!!

Jacqueline that was a 6/5 dear really stunning dear
Namaste
🙏

Thank you🙏🏻🙏🏻🙏🏻