Yoga Nidra Water Element Fluidity Meditation

Lay down, unwind, and journey into the water element. During this session, I guide you through a series of exercises that shift your awareness away from the outside world and toward your inner waters. This practice is intended to help release emotional tension, calm the nervous system, and allow the muscles to relax. It may also lead to a greater sense of calm, peace, fluidity, and fulfillment. Music background provided by Kevin MacLeod.

Transcript

Thank you for joining me for today's practice of Yoga Nidra.

I'm your guide,

Serendipity Johnson,

And today we will be diving into the water element.

Yoga Nidra is all about relaxing,

So I'd like to invite you to lay down or sit up if you need to,

But ideally laying down in Shavasana with your legs slightly spread apart,

Your arms away from your body with your palms facing upward.

This is called yogic sleep and so you're invited now to just melt into comfort and relaxation.

Get really loose and fluid and relaxed.

I'd like you to be comfortable like a calm body of water.

If you'd like to wear an eye mask or put on a blanket,

That's perfect during these meditations.

If you're not comfortable on your back,

I invite you to lie in a position that works best for you.

Ideally you'll try and stay awake throughout the entire Yoga Nidra session,

But if that's not possible for you or if you fall asleep,

That's okay.

Just means that you need some extra rest.

Let's just find a nice comfortable position,

So wiggle out any stuck energy or adjust your body to allow yourself to get even more comfortable.

Let all of the water within you be calm and smooth.

You'll gently close your eyes if that's comfortable for you and keep them closed throughout the entire water meditation.

I'd like to invite you to get even 10% more comfortable now,

Please.

Yeah,

Find your comfort zone.

You don't have to be anywhere or do anything else right now.

This time is sacred and it's just for you.

Now to help you relax even further,

I'm going to invite you to tighten and squeeze your body as you inhale,

And then as you exhale,

Release all of that tension in your muscles.

So on an inhale,

Please tighten and squeeze your body strong like a muscle builder on a beach.

And then exhale,

Release and relax.

Get loosey goosey.

Now inhale,

Squeeze the muscles in your feet,

Legs tight,

Tight,

Tight.

Exhale release and relax.

Now tighten your belly,

Bottom,

Back tight.

Exhale release.

Exhale while you squeeze and tighten the muscles in your shoulders,

Arms and hands.

Exhale release.

Good.

Inhale tighten your neck,

Head and face tight.

Exhale release.

Yeah.

Now please tighten your whole body if possible.

Tight everything tight.

Exhale release.

We'll do that two more times.

Inhale tighten body builder tight.

Exhale release.

Yeah.

Inhale again.

Tight,

Tight,

Tight.

Exhale release.

Let's do it one more time.

Whole body.

Inhale.

Tight.

Face.

Everything.

Toes.

Exhale release.

Yeah.

Inhale again.

Tight.

Tight.

Tight.

Exhale release.

Everything.

Toes.

Exhale release.

Good.

Now I'd like you to set a positive goal,

Thought or intention for yourself today or during this session.

This is also called a sankalpa.

This ideally is a positive statement that is short and succinct,

Like I enjoy my life.

I am peaceful or my body is fluid and healthy.

Perhaps I love myself exactly as I am or I take good care of myself.

So feel free to silently say this positive sankalpa to yourself three times now.

I'd also like to invite you to make an intention to stay awake and alert during our session.

Good.

Now as I name different parts of the body in a rotation of consciousness,

I'd like you to feel or imagine sparkling water bubbles tickling that part of the body.

Become aware of the parts of the body,

But don't move them.

The bubbles can be any color or temperature that you'd like.

Just make sure to stay awake if you can and pay attention to the body and my voice.

We'll start feeling or imagining tingling bubbles on the right side,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Whole right hand,

Whole right arm,

Shoulder,

Right side of the chest,

Waist,

Hip,

Whole right leg,

Right foot,

The toes,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All five toes together.

Now imagine the tingling bubbles on the left side,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

The whole left hand,

Whole left arm,

Shoulder,

Left side of the chest,

Waist,

Hip,

Whole left leg,

Left foot,

Your toes,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All five toes together.

Feel the two feet together,

The two legs,

The bottom,

Stomach,

Chest,

Back,

The two shoulder blades,

The two arms,

The neck,

Head,

Scalp,

Forehead,

Eyes,

Right ear,

Left ear,

Nose,

Right cheek,

Left cheek,

Mouth,

Lips,

Tongue,

Teeth,

Chin,

The whole face,

The whole head,

The whole neck,

The whole back,

Arms,

And legs together,

The whole body together,

The whole body together,

The whole body together.

Now please notice your breathing without trying to change it in any way.

Just notice how it flows in and out.

Focus on feeling your body rise and fall as you inhale and exhale.

As you inhale,

The body is light and slightly rises.

As you exhale,

The body is heavy and sinks.

Keep paying attention to your breath,

And at the same time,

Start counting backwards from nine to zero,

Nine,

Body rises,

Nine,

Body sinks,

Eight,

Body rises,

Eight,

Body sinks,

Seven,

Body rises,

Seven,

Body sinks.

Keep counting to zero silently to yourself as you notice the rise and fall of the body.

Pay attention to breathing and counting.

Okay,

Release the counting.

Now feel or imagine yourself in your favorite quiet space.

This can be a place in nature,

In a comfy chair,

A bed,

Near a stream or ocean,

Or any place that brings you great peace and a sense of true relaxation.

Take a moment to notice what is around you that supports you and allows you to feel totally peaceful.

Breathe in relaxation,

Knowing this time is just for you.

Exhale,

Letting go of any thoughts or feelings other than total comfort and total relaxation.

Now feel or imagine yourself walking along a path on a perfect sunny day.

Notice the sounds,

Smells,

And images that surround you as you come to a quiet,

Warm beach.

Try to hear the sound lapping,

The lapping of the soft waves against the hard rocks.

Walk along the beach and feel the cool sand caressing your feet.

Pay attention to the body of crystal clear,

Calm aquamarine water.

Notice that floating on this body of perfect living water is an orange raft.

You find it easy to make your way onto this comfortable floating raft.

You lay down,

Allowing the raft to carry you out onto the beautiful,

Tranquil water.

You are perfectly supported and safe on this comfortable raft.

You enjoy the soft undulations of the cool water beneath your raft.

You find yourself relaxing deeper and deeper as you breathe in the warm sunshine.

You find that your breath is in perfect harmony with the soft ripples of water under you.

They're shining out from beneath the gorgeous orange raft.

As you float gently back to shore,

You see,

Feel,

Or imagine someone you love waiting to greet you.

That person has a treasure chest,

And it has a gift inside just for you.

You are excited and joyful about seeing this person and curious what might be inside of the chest.

You safely get to shore and greet your loved one.

The two of you open the treasure chest and find a special gift inside just for you.

Feel or imagine how wonderful it is to receive this present.

You welcome this gift and thank your loved one for giving it to you.

Find a safe space within you to store an image or feeling of this special gift.

Perhaps you want to safely put it inside your heart cave or perhaps into your creative cauldron.

Wherever you feel is a safe space,

Place the image or feeling of that gift.

Good.

You can direct your inner vision to many things like that gift.

Without opening your eyes,

I'd like you to imagine these different objects as I say them.

Beautiful seashells,

Seashells,

Animals drinking from the water's edge,

Birds flying across the sky,

Sun rising over the ocean,

The sunset,

Sunset on the horizon,

Ocean waves,

Ocean waves,

Hear the ocean waves breaking on the shore,

Snow-capped mountain peaks,

Snowy mountains,

Big pond of calm water,

Clear water,

Blue lotus flower in the pond,

Orange lotus on clear water,

Yellow lotus,

Pink lotus flower,

Kids playing on a sandy beach,

Sandcastle on a beach,

Skipping rocks onto the water's surface,

Boat on a river flowing in the canyon,

River flowing,

River perfectly flowing,

Morning dew on the grass,

Wet spring grass,

Mist from a waterfall,

Rainbows in the mist,

Rainbows in the mist,

Peace,

Peace.

Now I invite you to bring your attention back into your present moment,

Back into your body and back into the space that you're in.

Notice that you're lying or sitting on the floor or in a bed or on the ground.

Notice any sounds that you can hear around you.

Pay attention to any sounds that you can hear around you inside or outside of this space.

Remember the positive intention you set for yourself at the beginning.

Please repeat that goal,

Intention,

Or sankalpa to yourself now three times silently.

Let it sink in deeply like your treasure chest gift.

Now when you're ready,

Slowly allow your fingers and toes to move like ripples on a pond.

Allow the movements to get a little bigger,

Each ripple moving outward.

Stretch your arms above your head if you'd like and rock back and forth a few times like a boat.

Bring your presence back into your body,

Back into this space.

And when you're fully present,

Slowly at your own speed,

When you feel fully present and aware,

Please sit up in a comfortable position with your eyes lightly closed.

If it feels in alignment with you to join me,

I will chant Aum three times to complete our yoga nidra session.

Let's begin if you'd like to exhale,

Letting go of all of the air in your lungs,

And after an inhale,

We'll begin three Aums.

Aum.

Aum.

Aum.

Beautiful.

That completes our yoga nidra session.

Thank you for taking the time to join me today.

I'm available to help support you,

So feel free to leave a comment or question,

And we can continue to explore this world of yoga nidra more together.

I have other yoga nidra meditations as well as positive affirmations and courses and music available,

So feel free to dive in more to what I have to offer.

Please know that you are seen,

You are valued,

You are loved,

And you are loved.