Aquarius Nidra
This is a recording of a live Yoga Nidra session on Insight Timer on the 25th January 2026. The practice includes Aquarian themes of uniqueness and Humanitarianism, with visualisations including a body scan, breath awareness, honouring both your uniqueness and shared experience with all of Humanity, creative rule-free visualisation of a unique landscape and placing prayers and intentions into water for yourself and Humanity. Image by Steph Meade
Transcript
So make sure that you're warm and comfortable,
If there's anything that you can do to make yourself even more comfortable,
Just take any props,
Any support that you need and just take a moment to see if you can find the most comfortable position for your body to rest in.
So see if you can maybe make yourself so comfortable that you might even forget that your body is there as you rest.
And feel into the feeling of your body resting into the surface beneath you.
Feel into the safe support of that surface.
And feel the feeling of the breath flowing in and out of your body.
Notice how every exhalation guides your body into relaxation.
With every exhalation tension is released from the muscles.
With every exhalation the thoughts slow down.
Mind becomes more peaceful and quiet.
Ready to rest.
Send the awareness outwards to any sounds that are present in your environment.
Just let the awareness jump from sound to sound.
So without getting too involved in any one sound.
Just acknowledge that those sounds are there.
And know that they won't disturb you.
They can only help to enhance your experience today.
Just take a moment to acknowledge that this is your time.
For your rest.
For your meditation.
And there is no way that you can get this practice wrong.
You can continue to follow my voice for as long as that's useful for you.
You're also free to drift away and ignore me.
If you fall asleep it just means that your body's in need of sleep.
It's taking advantage of this opportunity to rest.
So knowing that you can't get this practice wrong.
You are free to welcome whatever arises for you today.
Bring your awareness down into your right foot.
To the right big toe.
See a blue light illuminating the right big toe.
The right second toe.
Third toe.
Fourth toe.
And the fifth toe.
See the blue light illuminating the top of the right foot.
The sole of the right foot.
The right ankle.
The lower leg.
The right knee.
The right thigh.
The right hip.
The whole of the right leg.
Blue light illuminating the whole of the right leg.
Move to the right hand.
See the blue light illuminating the right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right forearm.
The right elbow.
The right knee.
The upper arm.
The right shoulder.
The whole of the right arm.
Blue light illuminating the whole of the right arm.
See the blue light shining.
Onto the right collarbone.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The whole of the right side of the body.
Blue light illuminating the whole of the right side of the body.
Now move the awareness to the left foot.
To the left big toe.
Blue light illuminating the left foot.
Blue light illuminating the left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The top of the left foot.
The sole of the left foot.
The left ankle.
The lower leg.
The left knee.
The left thigh.
The left hip.
The whole of the left leg.
Blue light illuminating the whole of the left leg.
The left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The back of the hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The whole of the left arm.
Blue light illuminating the whole of the left arm.
The left collarbone.
The left knee.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The whole of the left side of the body.
Blue light illuminating the whole of the left side of the body.
And I see that blue light shining down onto the top of the head.
Slowly filtering down to the forehead.
To the eyes.
The nose and the cheeks and the ears.
The mouth.
The chin.
The jaw.
The neck.
Blue light illuminating the whole of the head.
And the whole of the body.
See the blue light illuminating the whole of the body.
Bring the awareness to the breath.
Follow the breath as it flows in and out.
Watch the air flowing in through the nostrils.
Down the back of the throat.
Down the windpipe into the lungs.
Follow the breath as it flows back out again.
Follow the breath as it flows from the lungs into the whole of the body.
Watch the breath flowing into every part of the body.
Bringing nourishment.
Bringing healing.
To every cell of the body.
Watch the breath non-judgmentally nourishing the whole of the body.
Without any favourites.
Without any preferences.
The breath sending its nourishment to every part of the body.
Feeling into your body,
Become aware of your uniqueness.
Of all of the aspects that make you uniquely you.
The features of your body.
Tendencies in your mind.
The story of your life up to this point.
Become aware of your uniqueness.
Now take a moment to honour your uniqueness.
Now become aware of the elements of yourself that you share with all of humanity.
The features of your body.
The tendencies in your mind.
The breath.
Rest the awareness on all of those aspects that are shared with every other human.
And now allow the awareness to hold all that makes you unique.
And all that you share with all of humanity.
Together at the same time.
Bring the awareness to the eyebrow centre.
Rest at the eyebrow centre.
Observe what's happening at the eyebrow centre.
Any shapes,
Colours,
Patterns or just darkness.
Without getting too involved,
Just observe.
And now invite your mind to create a beautiful landscape around you.
A landscape where there are no rules.
There's no obligation for the colours,
Shapes,
Objects,
To have any relationship to what we might find as normal in our everyday lives.
You are free to dream up a landscape.
That is unique to you.
Without forcing anything to happen.
Just observe what arises.
Observe the colours,
The shapes.
Perhaps welcoming in living beings.
And as the landscape forms around you.
Give your mind permission to completely let go.
To create with absolute freedom.
Now see yourself sitting beside a natural source of water.
It can be any natural type of water.
A spring,
A stream,
A river,
A lake,
The ocean.
Just allow that water to arise naturally.
As you sit beside the water.
Quietly allow an intention for yourself to arise.
For your healing.
For something that you wish to bring into your life.
Or a way that you want to feel.
Allow that prayer to expand to all of humanity.
Allow a prayer or a wish to arise for all of humanity.
Put that prayer into the water.
Now bring the awareness to the heart.
Rest here into the quiet peace of the heart.
Before you complete the practice.
Take a moment now to see yourself stepping back into your life.
Moving into the future.
Carrying the peace,
The wisdom of your practice with you.
See yourself flowing through your life.
With ease.
With peace.
See yourself navigating the unpredictability of life.
With clarity.
With grace.
See yourself living your life healthy.
Happy and fulfilled.
Now very gently start to turn the awareness back outwards.
Become aware of any sounds that you can hear around you.
Just let the awareness jump from sound to sound.
Just acknowledging that those sounds are there.
Feel into the feeling of your body resting into the surface beneath you.
The feeling of the breath flowing in and out of the nostrils.
And start to make some small movements with the hands and the feet.
With the ankles and the wrists.
When you feel ready,
Give yourself a stretch in any way that feels good for you.
Take your time.
There is no rush to get up.
When you're sure that you're feeling wide awake again,
Slowly blink your eyes open to complete the practice.
