Yoga Sleep: Beach

During our busy life’s we may experience stress, anxiety and insomnia which can have profound effects on our body and wellbeing. Yoga Sleep (Yoga Nidra), an ancient tantric method, is an excellent tool to bring balance to your mind and body. They say a single hour of this blissfully deep relaxation is as restful as four hours of conventional sleep.

Transcript

Let's prepare for this short yoga nidra session.

Let's get comfortable now.

Lay on your back in shavasana with your feet apart and the arms away from your body with your palms facing up.

Let your body sink in to the floor.

Get fully comfortable.

Be comforted at this time that everything is okay.

Nothing else matters right now.

Everything is okay.

There's nowhere to go and nothing to do.

You're here simply to feel your body and to listen.

Do not worry if you do not hear everything that I say.

It is natural to flow in and out of conscious hearing.

The deepest part of you,

Your core self,

Is always listening.

Whatever your experience today,

This practice will still work.

So simply listen without trying too hard.

You're in a safe environment,

A protected space,

A held space.

Come into stillness now and remain still for deep rest and deep nourishment.

Feel your natural breath,

Your breath flowing through you.

Allow your bones to become heavy.

Feel your bones heavy and sinking into the earth.

Release your bones heavy and sinking.

Go deep inside now.

Deep inside to notice your heart's deepest longing.

What does your heart desire?

Kittasankulpa,

A positive intention affirmation based on your heart's longing.

So that's a positive statement in the present tense.

For example,

You could state with feeling,

I flow through life with ease and peace.

I am relaxed.

Come up with your own sankulpa and state it three times to yourself as though it's already happening.

It is indeed the truth.

Allow your awareness to travel through your body now on a journey of sensation.

Simply feel each part as it is mentioned and without moving,

Remain still.

Welcome all sensation just as it is.

Let's begin with the mouth.

Feel your mouth.

Feel sensation in your mouth.

Feel your jaw,

Lips,

Upper lip,

Lower lip.

Notice where the lips touch.

Feel the inside of the mouth,

The roof of the mouth,

Under the tongue,

The upper teeth and gums,

The lower teeth and gums,

The tongue,

The center of the tongue,

The tip of the tongue and notice the sense of taste in your mouth.

Feel the left in a cheek,

The right in a cheek.

Now feel all the parts together as a whole.

Feel your mouth as sensation,

As energy,

As radiant vibration.

Feel your nose.

Notice the nostrils,

The left nostril,

The right nostril,

Both nostrils.

Notice the breath,

Nasal passages and follow the nasal passages all the way back into your head.

Become aware of your ears,

The right ear,

Left ear,

Both ears and feel the wrinkles and folds of the ears,

The backs of the ears,

The earlobes,

Ear canals and follow the ear canals into the inner ear.

Notice your ears receiving sound,

Listening and really feel your ears hearing.

Feel your eyes,

The left eye,

Right eye,

Both eyes together and notice the eyelids and feel each and every eyelash and notice where the eyelids touch.

Become aware of the surface of the eyes,

The center of the eyes,

The backs of the eyes and feel your eyes now as energy,

Radiant glowing embers.

Bring your awareness to your crown,

Forehead,

Face and feel your whole head,

Feel your neck,

Back of the neck,

Sides of the neck,

The throat and notice your right palm,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger and feel your whole hand alive with energy.

Feel your wrist,

Forearm,

Elbow,

Upper arm,

Whole shoulder and notice the notch at the base of the throat,

Notice your left palm,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger and feel your whole hand alive and filled with sensation.

Feel your left wrist,

Forearm,

Elbow,

Upper arm,

Whole shoulder and notice the notch at the base of the throat.

Become aware of the upper chest,

Upper back,

Shoulder blades,

Feel your heart center,

Notice your abdomen,

Ribs on the back,

Solar plexus,

Feel your belly,

Navel center,

Pelvis,

Hips and feel your right hip,

Thigh,

Knee,

Lower leg,

Calf,

Ankle,

Foot,

Toes,

The sole of the foot,

The whole foot.

Feel again the pelvis,

Left hip,

Thigh,

Knee,

Lower leg,

Ankle,

Foot,

Toes,

Sole of the foot,

The whole foot and notice both feet.

Feel your root chakra,

Navel center,

Solar plexus,

Heart center,

Throat center,

Mouth,

Third eye and crown.

Feel now the back body resting on the earth.

Bring awareness to the whole of your back body and feel now the front body filled with radiant vibration and pull your awareness like liquid into the right side of your body.

Really feel the right side of your body.

Pull your awareness like liquid into the right side of your body.

Really feel the right side of your body.

Pull your awareness like flowing senses into the left side and really feel your left side.

Feel the midline,

Feel your body as a whole,

A complete entity and feel sensation throughout your entire body.

Just relax now deeper and deeper.

I'm going to count down from 5 to 0 and as I count you will feel more and more relaxed.

5,

You are relaxed.

4,

You are relaxing more and more.

3,

You are very relaxed.

2,

You are relaxing deeply.

1 and 0,

You are feeling fully relaxed.

Let's take a few moments now to enjoy this deep relaxation.

Your body and mind are fully relaxed.

Your body is heavy,

The limbs are heavy and you are sinking deeply into the earth.

You now find yourself on a beautiful beach.

This beach gives you a great sense of peace.

In fact this is the most peaceful you have ever felt.

So peaceful.

You find yourself sitting underneath a tall tree and you watch the sun shining through the branches.

You are listening to the sounds of the beach.

Tune into the sound of the waves.

Really listen to the sound of the waves.

You notice the colours of the beach,

The pure sand.

Notice the colour and texture of the sand.

Notice the colour of the sea and notice where the sun reflects on the water.

You feel fully relaxed.

So peaceful.

You glance down and notice a seashell.

Notice its shape,

Size and colour.

You are curious so you pick it up and inside you notice a special message for you.

Take a few moments to see or sense this message.

Really absorb this message.

It will bring this message back with you at the end of this guided meditation.

Nearby you notice tiny flowers of every colour you can imagine.

The flowers have the sweetest aroma.

You smile as you take in the colours and the fresh floral aromas.

Enjoy the peace on your very own secret beach.

Smell the fresh sea air.

Listen to the sound of the waves and feel the warmth of the sun.

Focus on your inhalation and exhalation.

Breathing in this clean,

Fresh sea air.

I want you to remember now your sangkulpa,

The positive statement you set at the beginning.

Say it to yourself now as though it's already happening in the present.

So go ahead now and find your positive statement and inhale it into your body.

Let it fill every cell of the body.

Inhale it in again and again and really let it fill up the body.

This seed has now been planted deep inside where it will flourish and blossom.

And notice now your back body facing the earth.

Feel all of the places where you touch the ground.

And notice the front body facing skyward.

And notice all of the space surrounding you.

Let your body expand wider into the space that surrounds you.

Notice your breath.

Feel its rhythm and pace.

We are now completing our relaxation practice.

Before moving I want you to sense your fingers and toes and just imagine them moving.

So go ahead now and begin to wriggle the fingers and the toes,

Feeling every sensation as you do.

And gently rock your head from side to side.

A slow awakening.

And draw a deeper breath into your belly,

Into your chest.

Bring your knees to your chest and give yourself a hug.

Maybe rocking from side to side,

Massaging your back into the floor.

And when you are ready,

Drop your knees over to the right hand side and settle your body on the right side.

Keeping your eyes closed,

I want you now to push yourself up to a comfortable,

Seated position.

Take a full breath in and as you exhale,

Imagine filling with divine light.

And notice how you feel right now.

Notice the effects of your relaxation practice.

Om Shanti.

Peace.

Eternal peace.

May there be peace,

Eternal peace in your heart.

Ever so slowly now,

Allow the eyes to open.

Placing the hands together in prayer position in front of your heart.

Let's close this relaxation practice with a Namaste.

Namaste.

Reviews

Thank you very much for helping me get to sleep. I'm glad this meditation found me last night. Very nice. I am grateful. Have a wonderful day 🙏 ❤️ 🙂

Appreciate the longer body scan and hypnotic music! Love!

Pure magic—I feel 100% more relaxed now. This one is going on my permanent playlist. Thank you so much, Julie 🙏🏻💚

This is an old favourite of mine. Thank you for helping me so many times 🙏

Excellent!. I do this several times a week for my yoga Nedra power nap. It is one of the best!

Julie that was a stunning meditation , I loved the ending
Please do more
Namaste🙏🏻

Exactly what I needed. You have my gratitude. Namaste.

Perfect relaxation for sleep. Very soothing voice. Background music was just right. Loved the use of the positive affirmation midway and toward the end. Beach visualization was perfect for me, since the beach is my favorite place. Will listen to this regularly!

Especially good

I lost my consciousness, dreamt a bit until she said ”..now the seed is planted inside you.” I have no idea what's planted but I feel calm and at peace.

Enjoyed it! Thanks...

I feel calm and relax.

I slept like a baby

Wonderful, will repeat. Thank you🙏🏼

A really nice yoga meditation for getting really relaxed. But not for a night sleep though for a good scanning of my body. I will for sure do this again during the day.

Very relaxing, calming and pleasant voice

All I know is I fell asleep till now. Good tone. Thank you 🙏🏻

Woke up this morning and realized I didn't have ear plugs in. I had fallen asleep during the meditation. I've worn ear plugs every night for a decade!

Very calming meditation. I transition into sleep deeply relaxed. Thank you!

Very important work
Thank you