Peaceful Tidal Pool Nidra (With Ocean Sounds)

The state of yoga nidra is a liminal space between sleep and wakefulness... similar to the in-between spaces where the ocean meets the land and the tidal pools form. This 40-minute yoga nidra focuses on cultivating peacefulness and includes a tidal pool nature visualization and the sounds of ocean waves. Headphones are recommended for this practice.

Transcript

This is Sarah Eiler.

Thank you for joining me for this peaceful Tidal Pool Nidra.

In this practice we will be resting together in a peaceful liminal space,

Effortlessly journeying together towards the state of Yoga Nidra.

A place of deep peace and stillness.

A liminal state that resides between sleep and wakefulness.

Similar to the in-between spaces where the sea meets the land and where the tidal pools form right at the ocean's edge.

The practice of Yoga Nidra allows us to tap into our peaceful true nature and take some of that peace back into our everyday lives.

Preparing yourself for this transformational sleep practice.

Allowing your body to settle.

Ensuring that you are warm and supported.

Gently close your eyes.

Allow your palms to face down and arms rest slightly away from your body.

Legs slightly pardoned.

Feet soft and relaxed.

Releasing the demands of the outside world and its influence on your thoughts and emotions.

Giving yourself this time to rest.

Without straining,

Begin to fill your whole body with breath.

Taking a deep breath in and filling the belly,

Rib cage,

And upper chest with air.

And then slowly and gently exhaling it all out.

As you breathe slowly and deeply,

Allow your body to start to soften.

Releasing any holding or clenching in your jaw.

Allowing your mouth to soften by gently parting your lips.

Releasing any tension in your neck,

Shoulders or shoulder blades.

Softening your arms,

Hands,

Legs and feet.

Whole body softening and sinking down.

Breathing even more as you listen to the sounds of the ocean waves on this recording.

Sitting here,

Secure in the knowledge that there's nothing to do but follow my voice.

But if you lose track of my instructions or feel like you're weaving in and out of consciousness,

Trust you will still benefit from this healing sleep practice.

Bringing all of your awareness to the sound of your breath without changing the pattern of your breath.

Noticing the sound of your breath flowing in and out of your body.

Breathing in and out like an ocean wave.

Crusting and falling.

Gentle waves of breath rolling in and out.

With each inhale,

Breathe in a sense of peace.

And then with each exhale,

Sinking down even deeper into rest.

Breathing in peace.

And exhaling deeper into rest.

Inviting a personal intention or I Am statement now into your practice.

Your unique statement of your greatest wish.

Your heartfelt desire.

Maybe it's to cultivate more peace in your life.

If so,

You could work with the statement such as I am peaceful and at ease.

Or maybe you want to cultivate more gratitude,

Balance,

Or healing.

Whatever it may be,

Allow it to flow into your body now with each breath.

Filling up your whole body with your intention.

With its promise and possibility.

As you breathe in,

Allowing it to infuse every cell and every part of your being.

Try repeating it silently to yourself three times.

Starting to trace the outside edges of your body with your mind.

Like you're lying on a beach and drawing an outline of your body in the sand.

Starting first by mentally tracing just the bottom edge of your right foot.

Drawing an imaginary outline around the bottom edge of your right foot.

And then slowly tracing up the outside edge of the right foot.

And up the entire outside edge of your right leg.

Slowly tracing the outline of your right hip.

And flowing past your right waist.

And tracing up the edge of the right side of your torso.

And then up around the inside of your right arm.

Past the elbow.

Down to the tips of the fingers.

Tracing the edges of each fingertip on your right hand.

One finger at a time.

Tracing the tip of your thumb.

The tip of your pointer finger.

Tip of the middle finger.

Tip of your ring finger.

And the tip of your pinky finger.

Flowing your awareness around the outside edge of your right hand.

And then back up the edge of your outside right arm.

Moving past the right shoulder.

Mentally tracing up the right side of your neck.

The right side of your face.

Past the outline of your right ear.

And then around the top of the head.

Flowing down the left side of your body.

Tracing with the outside edge of the left side of your face.

Past the left ear.

And down the left side of the neck.

Tracing awareness past the edge of your left shoulder.

And then flowing down the outside of your left arm.

Past the elbow.

Down to the tips of the left fingers,

Drawing an imaginary outline around the edges of the tips of each finger on your left hand.

Starting with the tip of your pinky finger.

The tip of the ring finger.

Your middle finger.

The tip of your pointer finger.

Tip of your thumb.

Continue tracing around the inside edge of your left hand.

Up the inside edge of your left arm.

And then tracing down your left torso.

Past the outside edge of your left waist.

Past the edge of your left hip.

The outside of your left leg.

And then tracing down the side and then bottom of your left foot.

And then flowing up the very center of your body now,

Like a river of awareness beginning to flow up the very center of both legs.

Up through the middle of both knees.

Through the center of both thighs.

Through the center of both hips.

Up through the very center of the pelvis.

Through the navel.

And through the very center of the chest.

Up through the middle of the throat.

The chin.

The mouth.

The entire length of the tongue.

Flowing up the center of the nose.

The space between the eyes.

Over to the right eye.

And then the left eye.

And back to the space between both eyes.

Tracing awareness up the center of the forehead.

Awareness finally coming to rest at the very top of your head.

Feeling the whole outline of your body now.

Still and resting.

Paying attention to any and all sensations.

Noticing subtle shifts in energy.

Noticing energy radiating up and down your body.

And flowing out in all directions.

Feeling the whole outline of your body.

And then the entire body all at once.

Going back to the natural rhythm of your breath.

Noticing the belly and chest rising as you inhale and exhale.

Gentle waves of breath rolling in and out.

With each inhale,

Breathing in a sense of peace.

And with each exhale,

Sinking down deeper into rest.

Breathing in peace.

And then sinking down into rest.

Bringing your personal intention or I am statement into your awareness again.

And start to imagine that each time you inhale,

You're breathing in the statement.

With each inhale,

This vow flows through your whole body.

Breathing throughout your entire body.

And to welcome in a sensation of heaviness in your body.

Body feeling heavy,

Like you're sinking down.

Heavy like a stone,

Sinking down into the ocean.

Arms heavy,

Legs heavy.

Helvets,

Torso and head all heavy.

Like gravity is pulling you down,

Whole body heavier and sinking.

And then a sensation of lightness,

Body relaxed and light.

Like you're floating on the calm ocean surface.

A sensation of lightness in your body.

Arms light,

Legs feeling light.

Pelvis,

Torso and head all light and floating.

Breathing like you weigh nothing at all.

And now can you move back and forth between the feeling of sinking and floating.

First feeling heavy,

The great heaviness in your body.

And the body sinking down.

And then lightness,

Entire body light and floating.

Moving back and forth at your own pace.

Sinking and floating.

Floating and sinking.

Notice that your feelings can shift and change from moment to moment.

Shifting and changing like the ocean's current.

Begin to imagine a blank movie screen in your mind's eye.

Begin to see yourself on the screen.

As we journey down a sandy path leading to a rocky ocean shoreline.

A shoreline dotted with pools of water carved into rock right at the ocean's edge.

Exploring this place in your imagination or maybe remembering a real place that you've visited in the past.

Noticing your surroundings as vividly as you can.

Wandering among the pools like an explorer.

Other worlds teeming with life.

Each tidal pool a new adventure filled with possibilities.

Like little secrets to discover.

Broadening your field of awareness and noticing the color of the ocean waves.

The color of the sky.

How the sand and rocks feel under your feet.

The sound of the waves as they flow in and out with the tide.

A warmth of the sun on your face and the gentle breeze coming off of the water.

As you continue to explore find a pool that most intrigues you.

It draws you in.

And if it feels right stop and settle down here in your imagination.

Sitting or lying down beside this pool that you're drawn to or maybe even floating on its surface.

Feeling calm and at ease as you rest by your tidal pool.

This little body of water wholly subject to the tides.

Subject to the moon's gravitational pull.

Always changing and moving.

Each tide bringing in new life.

Like the ocean's current.

Your feelings,

Thoughts and emotions are constantly changing.

Know that your true self resides below the surface of the waves.

Below the surface of the tidal pool.

Still part of the whole but unaffected by the storms.

Drop into that place of deep stillness now.

That part of you that is timeless,

Formless,

Peaceful and vast as the deepest ocean.

Being in silence now,

Allowing yourself to reside here for several minutes.

Being in silence now,

Allowing yourself to reside here for several minutes.

Bring your personal intention back into your awareness now and place it deep into your subliminal mind by repeating it silently to yourself three more times.

This practice is now coming to a close,

But know that this internal stillness,

This peace,

Is always there for you,

Always available.

Start to come back,

Back to your body,

To your breath,

Into the room where you're lying,

Listening to the sounds around you,

Noticing the air touching your skin,

Noticing any and all sensations in your body.

When you're ready,

You can start to come back to a wakeful state by beginning to shift and move,

Allowing the body to rock gently from side to side,

Taking all the time that you need.

Allow the peace that we have cultivated to infuse your entire body,

Taking it out into the world as a seed that will grow and flourish and spread.

May you know peace,

May you spread peace to others,

And may peace guide you on your journey.

May you know peace,

May you spread peace to others,

And may peace guide you on your journey.

Reviews

Sublime!!

I found this to be a very pleasant meditation, incredibly relaxing and soothing.

Wonderful, thank you this completely shifted everything ❤️

Thie was fun, creative and relaxing! Thank you Sarah! 💕

Thank you, very peaceful 🙏🏻🌟🙏🏻💫🙏🏻🌟🙏🏻

Thank you 🙏

Awesome, so peaceful!

Lovely practice, thank you 💐

Wonderful and peaceful—I loved the ocean sounds and energy. I’ll definitely be doing this one regularly. Thank you so much, Sarah. 🙏🏻💙