Ocean Body Scan : A Yoga Nidra For Deep Calm

Let the sound of ocean waves carry you into stillness. This short Yoga Nidra practice guides your awareness gently through the body, a rotation of consciousness woven into a beach visualization. Warm sand beneath you, waves arriving and receding, your body softening with each breath.

In the background, you hear the soothing waves that will carry you. Use this journey between meetings, after a long morning, or as a gentle doorway into sleep. Please note: as this practice may cause drowsiness, it is best not to listen while driving. Five minutes is enough. Best enjoyed lying down with headphones.

Abundant love and blessings - Marcel

Transcript

Namaste and welcome to this guided meditation. We're visualizing today a beach and we're doing a yoga nidra body scan. Feel free to lie down. Bring your feet facing away from each other. Bring your arms. Balls away from your body and your palms pointing towards the sky. Tuck your chin in a little, And rest your head again on the floor. Now imagine. How you're lying on a beach. And how you're feeling the ground beneath you. You're lying close to the water and you're feeling how the water is slowly touching your heels. Visualize that and bring your awareness to the heels to the feet and feel how the water is touching your feet every wave that is coming in and leaving again. Now there are some bigger waves coming and they're touching your feet and then the calves Nice. The thighs. And then the wave. Is leaving again. A bigger wave is coming and it's coming up through the feet. The calves. Lower legs, The knees, The thighs, The butt, Even reaching your back, Your belly area. It's going away again. Feel how the water is going down again. Leaving the belly area, The butt, The thighs, The lower legs and the feet. Another wave is coming in, And this time it's touching. . . Again up to your back and it's touching your hands your fingers the top of the hands and the palms and your wrists your whole hands and the water is leaving again It's coming in again and this time even higher, Touching your forearms, Your elbows, Your upper arms, Your shoulders, Even your neck, Your chest area. Feel how everything is refreshed. Of water and the water is leaving again slowly. And one more time, Feel how the water is coming up through the heels, Your knees, Your butt, Your arms, The back, The shoulders, And reaching the top of your head. From here, The water is leaving again. And the next time the water is coming in. . . All the way up we're inhaling together so inhale feel how the water is touching your heels inhale inhale all the way up to the top of your head and as the water is leaving exhale completely the water is leaving again feel how the water is touching your entire body Part by part. And then the water is coming in again. Inhale. All the way up. And exhale the water is leaving again the wave is leaving again two more times inhale the water is coming in all the way up from the heels and exhale all the way down inhale one more time, Last time. The water is coming in, The heels, The knees, The butt, Your arms, The whole back, Your whole head. And exhale, Release, The water is leaving. Slowly. Welcome back to your natural breath. And slowly start to move your fingers, Move your toes, Move your wrists, Move your ankles, Move your elbows, Move your shoulders, Move your hips. Move your body in any kind of way that feels good to you and form a small smile on your face. And whenever you're ready, Feel free to open your eyes and welcome back.