Welcome to this yoga nidra experience,
Deep peace.
I invite you now to find a comfortable position for you today.
You can lie on your back,
Lying in your bed or on the floor,
Or just reclining wherever feels comfortable for you,
And when you feel ready you can close your eyes,
Allowing your whole body and being to slow down,
To soften,
Allowing yourself to begin to settle here.
Not trying to fix or change anything,
Welcoming it all.
This is a space where you can let it all be,
And let the waves greet you gently.
Let this powerful essence do the movement and relaxation for you and through you.
You can release a sigh,
And then let your breath be soft and natural,
In and out of your nose,
Following a natural flow,
Inviting in now the essence,
The sense,
Of a vast ocean.
Powerful,
Calming.
With calm waves,
And sensing the peace ever present beneath the surface,
Beneath every seeming ripple,
Is this infinite peace,
Clearing waters,
Calming waters,
Rocking you gently into rest.
Like a whispering lullaby,
It is safe for you to begin to unwind here,
Welcoming in the essence of this vast ocean into the atmosphere of you,
And you can just relax.
Flowing your awareness now from each of these points,
Sensing the whole of your body,
Softening,
Sinking,
Heavy,
Yet floating,
And you,
The one noticing,
Inside of the right cheek,
The whole of the tongue,
Inside of the left cheek,
The top of the mouth,
The bottom of the mouth,
The upper teeth and the gums,
The whole of the mouth,
The crown of the head,
The entire scalp,
The forehead,
The centre of the forehead,
The right eyebrow,
The right eyelid,
Right eyelashes,
The whole of the right eye,
The right cheekbone,
The right side of the jaw,
The chin,
The bottom lip,
The upper lip,
The bridge of the nose,
The inside of the right nostril,
The right side of the sinuses,
The inside of the right ear canal,
The folds and curves of the right ear,
The right earlobe,
The top of the right ear,
The whole of the right ear,
The bridge of the nose,
The whole of the nose,
The inside of the left nostril,
The left side of the sinuses,
The inside of the left ear canal,
The folds and curves of the left ear,
The left earlobe,
The top of the left ear,
The whole of the left ear,
The bridge of the nose,
The whole of the nose,
The forehead,
The very centre of the forehead,
The left eyebrow,
Left eyelid,
Left eyelashes,
The whole of the left eye,
The left cheekbone,
The left side of the jaw,
The chin,
The bottom lip,
The upper lip,
The whole of the jaw,
Sinking,
The back of the head,
Resting,
Like the peace at the bottom of the ocean,
The top of the neck,
The middle of the neck,
The throat,
The bottom of the neck,
The upper back,
The right shoulder,
The depths of the right shoulder,
The top of the right arm,
The right elbow,
The right forearm,
The depths of the right wrist,
The palm of the right hand,
The back of the right hand,
The right thumb,
The right index finger,
Middle finger,
Ring finger,
Little finger,
The whole of the right hand,
The right wrist,
The right forearm,
The elbow,
The top of the right arm,
The right shoulder,
The right shoulder blade,
The right collarbone,
The heart space,
The centre of the chest,
Gentle breath,
Ocean waves,
Deep peace,
Ever-present.
The left collarbone,
The left shoulder,
The depths of the left shoulder,
The top of the left arm,
The left elbow,
The left forearm.
The depths of the left wrist,
The palm of the left hand,
The back of the left hand,
The left thumb,
Left index finger,
Middle finger,
Ring finger,
The little finger.
The whole of the left hand,
Left wrist,
Forearm,
Elbow,
The top of the left arm,
The left shoulder,
The left shoulder blade.
The left collarbone,
The heart space,
The centre of the chest,
Gentle breath,
Ocean waves.
The right side of the ribcage,
The depths of the ribcage,
Deep within.
The left side of the ribcage,
The depths of the ribcage.
Deep peace,
Ever-present,
Beneath the surface.
The right side of the waist,
The centre of the belly,
The left side of the waist,
And the centre of the belly.
The entire back of the ribcage,
The right side of the lower back,
The centre of the lower back,
The left side of the lower back,
And the centre of the lower back.
The whole of the pelvis,
Sinking to the depths of the ocean.
The right side of the pelvis,
Right hip,
Right glute.
Top of the right thigh,
The whole of the right thigh,
Right knee,
The back of the right knee,
Right shin,
The right ankle.
The heel of the right foot,
Sinking.
The sole of the right foot,
Softening.
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The whole of the right foot,
Right ankle,
Right shin,
Right knee,
Right thigh,
The right hip,
The whole of the pelvis.
The left side of the pelvis,
Left hip,
Left glute,
The top of the left thigh,
The whole of the left thigh,
Left knee,
The back of the left knee,
Left shin.
Left ankle.
The heel of the left foot,
Sinking.
The sole of the left foot,
Softening.
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The whole of the left foot,
Left ankle,
Left shin,
Left knee,
Left thigh,
Left hip.
The whole of the pelvis.
The entire back of the right leg.
The entire back of the left leg.
The heels of both of the feet.
The palms of both of the hands.
The lower back.
The middle back.
The upper back.
The back of the neck.
The back of the head.
The entire skull.
The entire spine.
The whole of the back of the body.
The whole of the front of the body.
All of the sides and curves and shapes of the body.
The whole of the body.
A sea of sensations.
The whole of the neck.
The right side of the neck.
The left side of the neck.
The bridge of the nose.
The center of the forehead.
The entire body.
A sea of sensations.
And you witness,
Softly.
And now you let yourself sink,
Or float,
Or drift.
Let yourself be.
Let it all be.
Noticing gentle ripples of waves as you listen to this imagery.
Allowing your consciousness to expand and swirl and enjoy.
Whales singing as they swim.
Whales singing as they swim.
A pink rose at sunset.
A pink rose at sunset.
Linen blowing in the breeze.
Linen blowing in the breeze.
Birds singing in the rain.
Birds singing in the rain.
The bottom of the ocean,
Still,
Deep peace.
The bottom of the ocean,
Still,
Deep peace.
A bonfire flickering in the night.
A bonfire flickering in the night.
A full moon in summer.
A full moon in summer.
Waves splashing on the surface.
Waves splashing on the surface.
Thunder rolling in the distance.
Thunder rolling in the distance.
Lightning over the ocean.
Lightning over the ocean.
A green bird flying through a blue sky.
A green bird flying through a blue sky.
The first star at night.
The first star at night.
Let yourself sink and rest and enjoy now.
If you are drifting off to sleep,
You can do so with ease.
If you are waking,
Just listen to the song of your body and being.
Notice how it wants to move and flow.
Maybe rolling onto your side for a few moments.
Just listening to the waves,
Allowing them to move through you.
And when you feel ready,
Maybe sitting up in a seated position for a few moments.
Allowing this renewal of your inner waters.
Allowing insight to flow in so gently.
And you just receive.
Let yourself so deeply enjoy this restful experience.
