Nidra - Under The Sea

Join me on another Yoga Nidra Adventure. Create your nest and let's chill out and take a deep breath. We're going on a deep sea Adventure with a jellyfish guide. Experience how the Nature of the Sea has lessons to tell. “As above, so is below” is experienced on a grande tour Under the Sea.

Transcript

Welcome to your practice of yoga nidra.

I'm honored to be your guide.

Let's set you up for success by walking you through some tips.

Turn off your phone or notifications.

If you need to use the bathroom,

Go ahead and do that now.

Provide your body with as much comfort as possible.

Make sure your hips are spread apart enough.

Widen the distance between your ankles to about one foot,

Or whatever feels right for your body.

Allow your arms to lay at your sides,

Palms up.

Adjust,

Add,

Or take away props as you need.

Cover your eyes with a washcloth or a piece of clothing.

With your eyes closed,

Let's start to drop in.

We turn off our senses in yoga nidra,

Allowing us to get our brains into slower,

More relaxed brainwave states.

The practice is in the listening and remaining still,

Allowing the body to fall asleep while the mind is awake and aware.

Or maybe you do fall asleep.

That's okay too.

Our bodies know exactly what we need.

As we practice yoga nidra today,

Let's ponder what is our true nature.

What is it that fills you with joy?

Love.

Let's ask the question,

Who am I?

What does my well-being look like?

When am I having the most fun?

And what are the moments I feel the most whole?

Settle into your body and see what your body has to tell you.

Allow your body to start to relax even more,

To feel heavy yet fluid,

As if your body is like its own body of water.

Fidget as much as you need until your body finds its sweet spot,

The spot that you can lay here on your back still for the duration of this practice,

Relaxing more deeply with every exhale.

Start to imagine that your body acts and behaves like water,

Moving,

Shifting,

Molding into its container.

Have you ever been curious how the body's 70% of water looks like?

What would it look like without its container or skin?

Where would it flow?

Or is it stagnant?

Can you make the water in your body flow with your imagination?

Is it like a lazy river or a storming sea?

Take a slow,

Deep,

Intentional inhale.

Imagine you are moving all of the water in your legs upwards,

From the tips of your toes to the width of your hips,

Of the front side of the body,

Up your abdomen and chest,

To the crown of your head.

Move this water as you exhale,

Slow and deep.

Imagine moving the same body of water down the back of your head,

Flowing down your arms and filling each finger.

Follow it down your spine and down your back,

Falling down your legs and filling each of your toes.

For six more breaths,

Repeat imagining your body as moving water.

Allow the body to release its own grip on itself,

By shifting your attention to your breath,

Seeing this water that lives inside of you.

Six more breaths,

Inhaling and filling up your container,

From your toes to your crown,

Exhaling,

Watching the water flow down the backside of your body,

Like a gentle waterfall.

Continue to breathe normally.

I will be guiding you through something fun,

The humming bee breath.

You can participate by listening if this breath is not comfortable for you.

Imagine that you are a buzzing little bee,

Keeping your lips gently together and your teeth slightly apart.

Start to sound like a bee,

Humming on your exhale.

Mmmmmmmmmm.

Allow your natural exhale to buzz at your own natural times.

If you are in a room with other people,

Allow for there to be multiple bees,

A hive,

Each bee buzzing at their own speed,

One part of the collective.

How long can you exhale and buzz around?

Softly,

Gently,

Enjoying the vibration of your wings.

Maybe you explore buzzing with a different tone,

Keeping your buzz soft and steady.

Allow the vibrations of these sounds to be felt in the center of your head.

Slowly and steadily,

Continue to breathe this way with your hive.

There is no right or wrong.

No one said yoga had to be serious.

Enjoy the sensation like you would as a child.

Feel joy as you hum and buzz along with your fellow bee friends.

I will leave you for a couple of minutes to joyfully buzz.

When I come back,

Allow me to take you further on our adventure.

At any time,

You may come back to your normal breath,

Enjoying the presence of sound.

When I come back,

Allow me to take you further on our adventure.

Let me take you further on our adventure.

Lightly lick your lips to allow any needed moisture.

Make three deep,

Flow breaths,

Giving your body the opportunity to sink into the ground even further.

In the softness of this new breath,

Allow your sankalpa,

Or your intention,

To arise.

Your intention is a positive statement,

Starting with the pronoun I.

Maybe your intention is simply I am.

It is also acceptable to not have an intention.

It's also okay if your intention is a positive symbol.

There are no rights or wrongs.

This does not need to be debated.

It comes from your heart.

It feels right.

It feels like you.

Your intention will come to you,

Or not,

With ease.

It will arrive voiceless.

It will be more of a feeling than a doing.

Allow whatever is present in your heart to be whispered to you three times.

Using your imagination,

Allow me to take you on a tour of your body.

When I name a body part,

Bring all of your attention to that body part,

Imagining that you can feel this part singularly,

As if this body part is the only thing you can feel in that moment.

It's okay if your attention drifts in and out while you practice yoga nidra,

Where the body is asleep and the mind is awake and aware.

Start to imagine that you can feel the skin on your forehead.

Witnessing how noticing allows the tension to naturally subside.

Notice the space behind your forehead.

Feel the space behind your forehead.

Bring in your focus to your eyebrow center.

Imagine the space between your eyebrows to pulse.

Starting from the center,

Work your way outwards,

Tracing your right eyebrow,

Tracing your left eyebrow.

Feel your eyelids lightly resting upon your eyes.

Notice the space behind your eyes.

Notice how deep the space is,

A completely different dimension.

Starting again from your eyebrow center,

Start to trace the bridge of your nose until you're down to the tip of your nose.

Follow this part until it connects to your upper lip.

Noticing the space inside of your nostrils,

Breathing the breeze into the space of your nostrils.

Travel with that wind upward and outward into your sinuses.

Feel the spaciousness of your sinuses.

Watch as they naturally widen with awareness.

Keep widening your awareness and travel outward into your inner ear.

Outline all of the curves and grooves of your outer ears,

Following the loop at the top of your ear as it swoops down into the loop of your earlobe.

Continue to feel the middle flap,

Or tragus,

As it waves back into the center of your ears.

Notice the space in between your ears.

Feel the space in between your ears.

Looking up the back of your throat,

Notice your entire tongue.

Pay attention to your gums and teeth.

Feel the roof of your mouth.

Trace the line of your upper lip,

Then circle around to trace the line of your lower lip.

Follow the center of your bottom lip down to the center of your chin,

Flowing with the line of your heavy jaw back up towards your ears.

Let's go even deeper this time.

Opening up the back of your throat,

Land where your voice box is.

Feel it.

See it glow in bright blue.

Like your forehead and sinuses,

Notice how awareness of this body part creates space and openness.

Let the energy flow through your throat,

Allowing your throat to open,

Vibrating its energy right in front of you.

Up towards the sky in bright blue.

Notice the part of your collarbones below your throat.

Dance along your collarbones outward until you can feel your shoulders,

Heavy,

Resting into the ground.

Upper arms.

Elbows.

Lower arms.

Dance your wrists,

Allowing them to rest and open.

Flowing down,

Let your awareness be so acute and gentle.

Feel the blood pumping through your wrists as you allow them to open even more.

Drift to your thumbs and see a red light.

Front your fingers in an orange light.

Middle fingers in a yellow light.

Ring fingers with a green light.

Pinky fingers in a blue light.

Trace the tip of each finger bone and land in your palm.

Feel the palms of your hands radiating a purple light,

Pumping blood into the palms of your hands as if they were holding bowls of ember.

Drift back to the center of your collarbones.

Find the space where your heart resides.

Allow it to beat for a minute.

Notice a green light with each pulse,

Noticing the miracle of life that exists in you in this very moment.

How efficiently your blood moves and supports your body.

Feel your blood flow from your heart out into your entire body.

From the top of your chest,

Trace each and every row of ribs.

Starting from your spine and moving up and around your body.

All twelve rows.

Trace each and every row of ribs with each exhale.

Moving slow,

Gentle,

Giving thanks to that part of the body that protects you.

Come to the top of your hip bones.

Follow its delicate curves downward into your pelvic bowl.

Seeing this bowl full of a glowing orange light,

Be gentle in the noticing of the space in your pelvic bowl and what it holds for you.

Trace the length of your upper leg down to your knees.

Trace the length of your lower leg down to your ankles.

Allow for more space to be noticed in your ankles.

Spread your awareness across the tops of your feet.

See a red light pulsate and fill your big toes.

An orange light fill your second toes.

A yellow light fill your third toes.

A green light fill your fourth toes.

A blue light fill your fifth toes.

Trace down your toes to the soles of your feet.

Filling the soles of your feet with a purple light.

Feel the pads,

Arch,

And heels of your feet separately and together.

Our tour will continue up the backside of the body.

Starting with your feet,

Follow your Achilles tendons until they become your calf,

Becoming aware of the space behind your knees.

Explore the cords of your hamstrings up the backside of your leg,

Allowing them to spread wide by noticing the space in the grooves between them.

How much space can you allow in the bowls of the buttocks?

We will use our spines as our compass,

Starting with your sacrum or tailbone,

Vertebrae by vertebrae.

With an intimacy in getting to know yourself,

Sense the space between each and every one of your vertebrae,

Moving upwards,

One at a time.

Noticing the space between all 33 bones of the spine,

Tied together by a rainbow cord on either side.

See and feel all of these parts of the spine until you reach the back of your neck.

When you arrive at the back of your neck,

Notice the space of your lower back and neck at the same time.

Tune into the bowl of your skull,

The back of your head as you feel the weight of your skull being supported by the ground.

The tops of your skull,

The space right over the top of your head.

As you have done before,

Imagine water,

The elixir of life,

Fill the container of your whole body.

As the light shines upon you,

You see rainbow lights shoot in all directions around your whole body.

A rainbow body.

At this moment,

I will start to name a series of images.

Allow what needs to arise to arise.

What needs to flow to flow.

Don't judge what you see or what you don't see.

Let your imagination take over as we descend deeper into our adventure together.

Visualize the following images.

Drums being played.

A waterfall.

A large truck carrying a heavy load.

People laying in the grass nearby.

Trees blowing in the wind.

A dancer in a deep expression.

A merry-go-round.

Your reflection on the water's surface.

A foggy image.

Mountains clear in the distance.

The center of a canyon river.

The earth from space.

Your state.

Your current neighborhood.

House slippers.

A full calendar.

A large boulder with a small tree growing out of its side.

A hummingbird putting its long beak into a flower,

Gathering nectar.

A big,

Bright double rainbow.

Drift your awareness back to your breath.

Again imagining your body to be like a body of water.

Watch this water move with your breath.

Be slow and deliberate with your inhale.

Be even slower and harmonious with your exhale.

Noticing your body like a body of water.

As you inhale,

Notice how the tide of your body rises as it becomes full.

Notice how the tide of your body recedes,

Exposing the reef,

As you exhale.

Be with this for a couple of more breaths.

Start to imagine your body lying here on the ground.

Notice that the ground shifts to a soft white sand.

You see yourself sitting along the shoreline of a calm ocean beach.

The water is so still that it's glassy.

Golden light of a sunrise is dancing along the top of the ocean.

You watch as the lights dance as if they were little fairies dancing upon the water.

The long,

Extended curve of the horizon naturally extends your vision to the periphery.

From the corner of your eye,

You notice a curious-looking jellyfish sitting right next to you.

There is something about this little guy.

From the book you read as a child,

You recognize that this jellyfish is safe and does not sting.

Picking up the jellyfish seems like the proper way to say hello to this little dude.

You oblige yourself and gently scoop up the creature in a way that communicates you are its friend.

The intricate details of this jellyfish are more obvious now that it's closer to you.

It's like it's covered in dancing rainbows.

Don't judge what you see.

Only observe and watch what comes up for you with a sense of curiosity and openness.

As you take in the magnificence of this creature,

You realize it's communicating back to you that it is a friend,

And as you realize this,

It becomes larger than you.

It gently crawls over you,

Using its rainbow tentacles to gently support and carry your whole body,

Creating a rainbow tentacle chair.

Maybe it sits upright for you.

Maybe it looks more like a hammock.

Be with whatever it is you see.

Whatever the tentacles look like for you,

You are safe.

You are inside of this beautiful jellyfish,

Like you are riding your own private submarine.

You understand that this creature will help keep you safe.

You will be able to breathe normally as your companion guides you on this ocean journey into the deep sea.

You decide that if you're sharing such an intimate space with this creature,

You must at least know this creature's name.

Listen now as you hear its name without judgment.

Allow it to have the name that's been spoken to you.

You feel grateful to share the space with this animal.

Together you start to slowly and safely descend out and down into the deep blue,

Into the emptiness of the sea.

You realize that assumption isn't correct.

Emptiness you chuckle to yourself as you realize the ocean is not a lifeless dumping ground.

Yet there is life here.

To think that the ocean where life may have begun is empty,

Is ludicrous.

You laugh to yourself as you witness the abundance of life here.

From fish to coral,

And oh my god,

The whales.

You have always loved the mountains,

With its vast colors in the spring.

Yet you've never seen anything like the colors in the deep ocean.

Vibrant,

Intense,

Moving.

Fluidity of life under the sea functions like the drama of a play.

Seaweeds long and moving with the tide.

They could dance back and forth,

Like their hands are waving above their heads,

Singing Could You Be Loved with Bob Marley.

Up and close and in their environment,

You witness and realize that coral is alive.

Providing for more life to be healthy provides for more life to be healthy,

Which provides for more life to be healthy.

You can see this clearly in the deep ocean's vast and complex ecosystem.

There is so much life here that you are curious as to why we know more about space than our own Earth's oceans.

Alive and around us,

Always.

Moving with the moon,

And flowing with our bodies.

Words seem empty when describing this drama,

This play of all ocean life.

Little fish hiding in the cracks of the coral.

Octopuses with their intelligent minds,

Moving with stealth and grace.

Changing skins as they move like silk.

Watching birds fly is fun,

But the turtles,

The turtles.

You primarily have had witnessed turtles on land.

To see them soar with speed and grace is magical.

Turtles are not slow.

They fly in the sea like a bird in the sky.

A bird with a shell made up of honeycomb.

The turtles swim around you.

You swear that one of them has a glint in their eyes and winks at you.

Your heart is filled with connection.

The dolphins amuse you.

They have a natural sense of play.

This kind of play reminds you of how you used to play when you were a child.

Not all of these dolphins are children either.

Then you realize there was no rule that said you weren't allowed to play when you became an adult.

These dolphins are proof.

As they remain playful in action at any age,

Your heart remembers it doesn't ever have to stop playing.

This fills you with joy.

Even the sharks are mysteriously beautiful.

Yes,

Their job is an apex predator,

But in this safe place where you are able to take your time watching,

Witnessing,

You look closer to find a deeper understanding.

What you observe is in fact sharks are not killers.

They are cleaners.

We are blessed with the living ocean because of them.

All of these other gorgeous creatures exist because the sharks help with ocean cleanup.

You see them in part as the creators of the sea.

You are filled with gratitude as you are lying here practicing yoga nidja where your body is asleep and your mind is awake and aware.

Once you notice this,

Your companion,

Your jellyfish,

Wants to show you more.

You're amazed there is more.

It tells you that you will temporarily be in the dark as you both descend even deeper into the unexplored ocean depths.

You watch the colors of light change,

Slowly drifting from shades of white to blue to black.

It's quiet here,

Absolutely silent.

Because you are being so gently held,

It is difficult to know where your body begins and ends in the silent darkness.

This somehow fills you with peace.

Suddenly,

You see a burst of neon colors in the distance.

At first it seems to start slowly,

But it picks up speed and soon you are surrounded by a light show as you are suspended in darkness.

Every direction you look,

Up,

Down,

Right,

Left,

In front of you,

Behind you,

A bright neon light show is being performed.

Without judging what you are seeing,

You enjoy this moment of dancing neon lights.

Some of the lights start to travel closer to you,

And then you realize once again things do not always appear as they are.

There is life in this darkness.

These neon lights are coming from the animals that live in this dark space.

From this observation,

You realize that you too can simultaneously be full of light and darkness like this deep sea.

It is here,

Under the sea,

That you feel whole.

You are whole.

Your jellyfish companion is starting to take you back to shore.

As you glide through the ocean waters,

The light comes back,

Exposing crevices and mountains.

Mountains,

Not hills,

But actual mountains.

As above,

So is below.

This is when you grasp that when you go outward into space,

You find mystery.

When you turn inward,

Like earth's oceans,

You find life,

No matter how dark or deep you go.

Your rainbow jellyfish guide gently places you back onto the shoreline of this stunning beach.

It begins to shrink back to its normal size,

Ending back in the palm of your hand.

Before you place your friend back into the ocean,

You whisper your sankalpa,

Or intention,

Back to it three times,

Asking if it will deliver your message back to the life within.

It glows with happiness and then disappears amongst the glassy,

Golden ocean water.

As you watch from above,

Your guide descends back deep into the sea.

As above,

So is below.

You lay back down onto the soft sand as the horizon comforts your soul.

Your practice of yoga nidja is now complete.

Be gentle with yourself as you start to return to your body.

Begin to process and start with micro movements.

Move those movements into bigger movements,

Possibly starting with your arms and legs.

Take your time in getting up,

Turning to one side,

Only rising when it feels complete for you.

Find your way back to sitting,

Hands to the heart.

Thank you for joining me on this deep sea adventure,

Be gentle with yourself,

It may take some time to discover what makes you,

You.

Namaste.

Reviews

I miss the ocean. Thank you for bring me to it again.

Such a beautiful meditation with so much gratitude for the ocean. Under the water is one of my favorite places to be where I truly feel peace 🌊🐬🐟

Thank you for this beautiful insightful journey.

Thank you, Robbie🙏🏻🙏🏻🙏🏻That was/is an amazing experience, at the same time fun and surprising and profound🙏🏻🙏🏻🙏🏻