Yoga Nidra Waterfall
This divine channelled Yoga Nidra Meditation is an opportunity to slip away from the distractions of everyday life. Allow yourself to simply float in the healing water and melt away all of your cares and worries
Transcript
So taking the time now to find a comfortable place to lay or sit.
A place where you can remain undisturbed,
Allowing your spine to be straight,
Placing your palms to the ceiling,
And just letting the feet fall apart.
Making any final adjustments to the body and closing down your eyes,
Beginning to witness your breath.
Just the rise and the fall of your belly as you breathe in and out,
Allowing your whole body to slow down,
To become completely present in this moment.
Bring awareness to your face,
Just letting the eyes rest heavy,
Releasing all of the muscles around your eyes.
Allow the jaw to become soft,
Completely relaxed,
Just letting the head rest heavy on the ground,
Releasing through the shoulders,
Through your arms,
Your fingers,
Just letting the whole spine completely relax,
Allowing the belly to be soft,
Just letting the hips and the whole pelvis relax,
Allowing the legs to be heavy,
Allowing the feet to be heavy,
Just letting the whole body be completely breathed,
Completely present,
Completely aware.
In Yoga Nidra,
The mind sleeps,
The body sleeps,
But awareness stays aware.
Just allowing your sankalpa to arrive in this moment,
Repeating your sankalpa three times now.
By doing this,
We are planting the seed of intention deep inside.
And now let's journey through the physical body.
Become aware of your right hand,
Your thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of your hand,
The back of your hand,
Your wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side body,
Waist,
Hip,
Groin,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of your foot,
The top of your foot,
The heel,
Ankle,
Calf,
Shin,
Knee,
Thigh,
Groin,
Hip,
Waist,
Side body,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of your hand,
Palm of your hand,
Thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The whole right side of your body.
Relax.
Become aware now of your left hand,
Your thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of your hand,
The back of your hand,
Your wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side body,
Waist,
Hip,
Groin,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of your foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The top of your foot,
The sole of your foot,
Heel,
Ankle,
Calf,
Shin,
Knee,
Thigh,
Groin,
Hip,
Waist,
Side body,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of the hand,
Palm of your hand,
Thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The whole left side of your body.
Relax.
Bring your awareness to the front of your body,
The right toes,
The left toes,
The top of your right foot,
The top of your left foot,
The right shin,
The left shin,
Right knee,
Left knee,
Right thigh,
Left thigh,
Right groin,
Left groin,
Right hip,
Left hip,
Your pubic bone,
Your belly,
Belly button,
Palm of the right hand,
Palm of your left hand,
The front of your right arm,
The front of your left arm,
The right chest,
The left chest,
The right collarbone,
The left collarbone,
The throat,
Chin,
Jaw,
Lower lip,
Upper lip,
Teeth,
Tongue,
Right nostril,
Left nostril,
Tip of your nose,
The bridge of your nose,
The right cheek,
The left cheek,
The right ear,
The left ear,
The right eye,
The left eye,
Right eyebrow,
Left eyebrow,
The eyebrow centre,
Your forehead,
The whole front of your body.
Relax.
Awareness now to the back of your body,
The back of your head,
The back of your neck,
The right shoulder blade,
The left shoulder blade,
The right elbow,
The left elbow,
Back of the right hand,
Back of your left hand,
The whole of your spine,
The right buttock,
The left buttock,
Right hamstring,
Left hamstring,
Back of the right knee,
Back of your left knee,
The right calf,
The left calf,
Right heel,
Left heel,
The whole back of your body.
Relax.
Bring awareness to the whole of the right leg,
The whole of your left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of your back,
The whole of your belly,
The whole of your chest,
The whole of your face,
The whole of your head,
The whole back of your body,
The whole front of your body,
The whole of your right side,
The whole of your left side,
The whole of your body together,
The whole of your body together,
The whole of your body together.
Relax.
Surrender.
Completely let go.
In Yoga Nidra,
The mind sleeps,
The body sleeps,
But awareness stays aware.
Become aware of your whole body and the space taken up by your whole body.
Awareness of your whole body and this space,
Body and space.
Become aware of yourself now looking down at your physical body,
Your physical body completely relaxed.
See your physical body.
See your legs,
Your arms.
See the rise and the fall of the belly.
See your face.
And now feel in to your essence.
Feel into this part of you which is not defined by your physical body.
Feel into your soul.
You are not your physical body.
You are not your skin.
You are not your bones.
You are not your hair or your clothing.
You are your essence.
Become aware of this now.
This presence which exists in this moment.
Become aware again of your physical body lying completely relaxed on the floor.
Become aware of your breath in the belly.
As you inhale the belly rises.
As you exhale the belly falls.
Become aware of this now.
Continue with your awareness of the belly breath and start counting your breath backwards from 54 to 1.
Breathing in 54.
Breathing out 54.
Breathing in 53.
Breathing out 53.
Breathing in 52.
Breathing out 52 and so on.
Awareness only of the breath and only the counting.
Now cease your counting of the belly breath and awaken the feeling of heat through your body.
This feeling of heat all around your body.
As if you are standing outside on a really hot day.
With a hot sun above you without any shade.
Your whole body is hot.
Your whole body is hot.
You feel hot all over.
This feeling of heat.
Awaken this feeling of heat.
Now move away from heat and awaken the feeling of cold.
Awaken the feeling of cold through your whole body.
As if you are standing outside on a cold and windy day wearing only the thinnest clothing.
This feeling of cold.
Awaken the feeling of cold.
The whole body is cold.
The whole body is cold.
The whole body is cold.
Now move away from cold and awaken the feeling of heaviness.
This feeling of heaviness all through your body.
As if your whole body was made of steel.
Heavy steel.
The whole body is so heavy it feels as though it is sinking through the floor.
This feeling of heaviness.
Awaken the feeling of heaviness.
Now move away from heaviness.
Awaken the feeling of lightness.
A feeling of lightness and weightlessness.
As if your whole body was made of cotton.
Your whole body feels so light it feels as though you were floating away from the floor to the ceiling and back again.
This feeling Now move away from lightness and withdraw your mind to Chidakash.
Withdraw your mind to the place behind your closed eyes in front of your forehead.
Allow yourself to observe this infinite space before you.
You see colours or patterns.
This is simply the way your mind is manifesting.
Do not become involved.
You are simply the witness.
Chidakash Chidakash Chidakash Chidakash Chidakash You find yourself now standing in a large hallway.
A large stone hallway.
And all around you there are candles.
The light from the candles are flickering all around you.
Making shapes and patterns on the walls and the ceiling.
Your feet are bare.
And when you look down at your body you are wearing a white,
Fluffy towel-y robe.
Wrapped snugly around your body.
You walk along this hallway guided by the candle light.
You come to a doorway.
You place your hand on the handle and you open the door inwards.
You walk into a large room which is also flooded in candle light.
There is soft music playing.
And there in the centre of this room is the most enormous bathtub.
When you look inside the water is filled to the brim and floating on the top of this water are thousands of flowers.
Take a moment just to breathe in the scent of these flowers in the water.
The air is warm.
The music is soft.
And the water is inviting.
Almost calling your name.
You take off your bathrobe.
Let it fall to the floor.
You dip your toes in the water.
It is soft and warm on your skin.
You place your whole body into this bath and gently sink down into the water.
Into all of these flowers.
All of the tension melting away from your body.
You close your eyes and just allow yourself to be here in this moment.
In this warm water.
Allow yourself to be immersed in this peace and calm of this moment.
Return your awareness back to Chittakas.
Return your awareness back to the inner space.
Observe this space before you once again.
If thoughts occur just let them come and go.
But continue to watch the space.
A And now remember the sankalpa you made at the beginning of your practice.
Repeat the exact same sankalpa three times now.
And now the work is done.
Just returning your awareness to your breath.
And now extend your awareness to the inhalation and the exhalation.
And now extend your awareness to your physical body.
Awareness to your arms,
To your legs,
Your fingers,
Your toes.
Awareness to the ground beneath you,
The ceiling above you.
Awareness to the room you are in,
The noises in the room,
The noises outside the room.
And begin to bring gentle movement to your body.
Just gently.
Now maybe extend to a stretch,
A wiggle,
A yawn.
Whatever feels right for you.
Bringing your palms to prayer,
Your thumbs to your heart.
Giving gratitude and thanks for all that you are,
All that you have,
And all that you be.
Hari Om Tat Sat.
4.7 (140)
Recent Reviews
Denise
July 1, 2025
Helen, with all my thanks for a truly beautiful nidra practice. The long and complete body scan along with your amazing voice and peaceful submersion into the body of water made this is special. So much gratitude.