Welcome,
My name is Natalie and this is a yoga nidra practice to guide you into the deep ocean of rest that lives within you.
Take a moment now to settle in,
Giving yourself any lost movements or adjustments that you need to settle and get comfortable.
This practice will be guided with the theme of water and its healing energy.
And so with that in mind,
You can begin to think of and form your own heart's intention for this practice.
You might choose something that sounds like,
I give myself permission to deeply rest,
Or I am a calm body of water.
Choosing the sankalpa that resonates with you the most,
Say the words silently to yourself and repeat them a few times.
And now we'll begin a body scan.
Let your awareness fill every part of your body so that every part gets the attention that it needs.
You might imagine crystal clear blue water flowing through you,
Clearing out energy,
Soothing tension and nourishing your body.
Take a moment now to become still and let your eyes soften.
Bring your attention to the top of your head,
Sensing the space at the top of your head and imagining cleansing water.
And like a gentle,
Soothing waterfall,
Imagine this water beginning to flow down the back of your head,
Slowly moving down to the back of your neck,
Flowing down both arms through your upper arms,
Arms,
Elbows,
Wrists and through your hands into every fingertip and back up to your shoulders.
And imagine this water pouring down your back,
Down through the back of your ribs,
Low back and your pelvis,
Down the backs of your thighs,
On the backs of your knees,
Calves,
Ankles,
Heels,
And to the soles of your feet,
All toes,
Coming up through your ankles,
Shins,
Knees,
Front of your thighs,
Both hips,
Sensing the space inside of your belly,
The sides of your waist,
And to your chest,
Throat,
Chin,
Jaw,
Lips,
And the space behind your nose and your eyes,
And the tip of your nose,
The bridge of your nose,
Both eyes,
The eyebrows,
Forehead,
Temples,
And the top of your head.
Now hold your attention here,
Imagining crystal clear water pooling at the top of your head.
Imagine this cleansing water flowing from the top of your head all the way down slowly through your body,
Clearing out tension,
Anything you don't need.
Sense into your natural breath,
Each breath like a gentle wave rippling life force through you.
And with each breath that you take,
You allow this water to become calmer and more still,
So calm and so still that the breath creates the tiniest,
Most subtle ripple through your body.
You find that you can be totally aware of each subtle breath and the space in between each breath too.
Tune into any feelings inside of you in this moment.
Begin to imagine and invite in the feeling of lying on a blanket on the sand.
Feel the sense of groundedness and stillness in your body,
And you allow your body to sink down into this support.
Notice any emotions,
Feelings,
Or thoughts that arise and acknowledge them.
Be present with them just as they are.
Now you can begin to invite in and imagine the feeling of floating on the water,
And feel the lightness as you float.
Feel the coolness of the water,
The gentle movement of the waves.
Now you can practice surrendering into this fluid support.
Notice anything that arises here for you and acknowledge it.
Imagine yourself being completely supported by the earth and the water together.
The earth holds the water and the water holds you,
And you allow yourself to find a sense of softness and relaxation in this experience being held.
Now connecting to your sense of imagination,
Begin to visualize the light rays reflected on the water's surface.
Imagine the gentle waves of the ocean.
Look underneath the water and allow yourself to dive a little deeper to begin exploring the colors and the textures of the coral reef below.
Let yourself explore the beautiful beings that live in the sea,
And in this place you cultivate a feeling of safety as well as a sense of exploration.
Now you can continue in this place,
Or you can begin to imagine yourself sitting near a body of water or floating in the water again.
Notice what you feel and let yourself sense into the deep sense of peace and stillness that lives within you.
Let yourself rest in presence,
Connecting to the deep ocean of rest within you,
And a sense of trust that this rest will nourish you in the way that you need it to.
Allow yourself to become one with the silence and stillness,
Breath by breath,
Letting go.
Trust that you have this ocean of rest within you,
A deep,
Deep ocean of eternal rest.
Let this silence and sense of deep inner peace gently wash through you until it becomes you.
Allow yourself to be a part of the gentle flow towards relaxation,
Allowing your body and your mind to let go as you float into a peaceful place of rest and eternal bliss.
