10 Hour- Dolphin Adventure: Yoga Nidra | Sleep Story

Welcome to Dolphin Adventure,

Yoganidra Sleep Story.

My name is Kalyani,

And I am so honored that you decided to practice with me tonight.

Please begin by finding a comfortable position for your body.

There is a certain magic that happens when we see dolphins,

As if watching them frolic and play reminds us of childlike wonder,

Evoking feelings of joy,

Freedom,

And playfulness.

Their presence can dissolve stress and heaviness,

Replacing it with lightness and a sense of being fully present.

This emotional shift might feel like a spiritual cleansing or an invitation to reconnect with your inner child,

So join me for this powerful Yoganidra where we will embody the wisdom,

Freedom,

And playfulness of these beloved creatures,

Allowing the dolphins to be our guides to higher consciousness and emotional healing.

So let's get ready for our adventure to visit the dolphins.

Traditionally,

Yoganidra is practiced lying on your back,

With arms resting by your sides,

Palms up,

But that doesn't work for everyone.

Any position that feels supportive and comfortable to you is perfectly fine.

We want to be so comfortable that we can move beyond the physical body and dive deeper and deeper within,

Inviting the mind to melt away from the body,

And that can only happen if you feel at ease,

Supported,

And held.

Mind aware,

Body at rest,

Take a moment to snuggle under your blanket,

Its warmth embracing you in a layer of protection and ease.

Allow your breath to soften and lengthen.

Take a deep breath in,

Filling your lungs with peace and ease,

And exhale releasing all stress and tension from today.

Using our breath like a cleansing tool for the next three breaths,

Inhaling through the nose,

Gather all negativity,

Exhaling through the mouth,

Let it all go,

Inhaling gather all stress and tension,

And sigh it out,

Finally inhale everything that no longer serves you,

And exhaling set yourself free.

Allow your mouth to close now,

And begin to breathe in and out of your nose if possible.

Waves of inspiration effortlessly falling in and out.

I invite you to gently close your eyes if you haven't already,

And take a few more slow deep breaths to really settle in.

Allow the gentle rhythm of your relaxed breath to guide you deeper into relaxation and ease.

The mind like water on the surface of a calm lake,

Present and reflecting the beautiful clouds of thoughts passing by overhead,

Allowing it to respond appropriately to whatever is arising from the depths within.

Now bring to mind a heartfelt intention,

A sankalpa,

This is a positive present tense statement that resonates with your deepest self such as I am at peace,

Or I am connected to my inner wisdom,

Or I am connected to my inner self.

Silently repeat your personal sankalpa three times,

Planting it like a seed in your heart and mind.

Now together,

Let's take a journey of sensation throughout the body,

Scanning the body to discover any tension or tightness hiding out within.

Simply follow my voice,

Resting your attention on each area without effort.

Remain in comfortable stillness as you notice sensation and awaken awareness in every part of your body,

As we flow easily from one part to the next,

Without judgment or expectations.

You cannot do this wrong.

Begin with your right hand.

Rest your attention for a moment on discovering sensation on the tips of your fingers.

Explore,

Do they feel tingly,

Warm,

Or vibrating,

Or nothing at all?

There is no right answer here,

Simply become curious about what you discover.

Flow your awareness to your right thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Feel sensations in the palm of your right hand,

Back of your hand growing heavy.

Welcome your right forearm to soften.

Feel your right shoulder invited to melt into the support of the surface beneath you,

Accepting the support being offered.

Now shift to your left hand.

Rest your attention for a moment on discovering sensations on the tips of your fingers.

Do they feel alive with vibration?

Are they warm or tingly?

Simply noticing as you observe how the left fingertips feel.

Shine the spotlight of your attention on your left thumb,

Index finger,

Middle finger,

Ring finger.

Feel sensations in the palm of your left hand,

The back of your hand growing heavy,

Wrist.

Allow your left forearm to relax,

Upper arm.

Feel your left shoulder release completely,

All responsibilities melting away.

There is nothing more you need to do.

Now follow the sound of my voice with curiosity.

Bring awareness to your torso.

Notice your chest and ribs,

The passageway of the breath.

A clear channel for prana and the breath to move through.

Feel the rise and fall with each breath in the belly.

Sense your upper back,

Middle back,

And lower back.

Invite your abdomen to soften even more.

As your hips rest heavily into your bed,

Notice sensation in your right upper leg.

Your lower leg,

Ankle.

Feel your whole right foot,

The heel,

The sole,

The top of the right foot.

Rest your awareness for a moment on the sensations on the tips of your right toes,

The entire right leg heavy.

Resting deeply.

Notice sensation in your left upper leg,

Your knee,

Lower leg,

Ankle,

Feel your whole left foot,

The heel,

The sole,

The top of the left foot,

And all five toes.

Rest your awareness for a moment on sensations in the tips of your left toes,

The entire left leg heavy.

Resting deeply.

Allow both legs to relax completely and release.

Bring awareness to your pelvic floor,

Your lower abdomen.

Feel your whole spine.

Feel your entire back body resting fully.

Notice your neck,

The back of your head and scalp.

Soften your jaw,

Your cheeks.

Welcome your entire face to relax as if it's floating in a pool of calm.

Right eyebrow,

Left eyebrow.

Rest in the space between the eyebrows.

Right eye,

Both eyes together.

Right cheek,

Left cheek.

Both cheeks together.

Right ear,

Both ears hearing sounds.

Bottom jaw heavy.

Creating space between upper and lower teeth.

Rest for a moment in the space between the teeth.

Observing any residual tastes on your tongue.

Tip of the nose,

Right nostril,

Left nostril.

Both nostrils together.

Feel the aroma of the space around you.

Feel your whole body now,

From head to toe,

As one field of awareness.

Notice the temperature of the air on your skin,

The weight of your clothes and blanket.

Deeply connected,

Tranquil,

And aware.

Sense the warmth,

The weight,

The stillness.

Your body is completely at rest,

Deeply relaxed.

Yet the mind is awake,

And ready to explore even deeper.

Now let's journey to a peaceful place far,

Far away.

Imagine standing on the shore of a mystical tropical island.

The most beautiful place you have ever dreamed of.

Feel the warm,

Salt-laced air filling your lungs.

The smell of relaxation and ease.

In the distance,

The peaceful sound of steel drums remind you of carefree days.

Nowhere else you need to be,

And nothing more you need to do.

It's time for a vacation.

From reality,

Where there is no schedule.

Simply follow your joy in each and every moment.

The ocean cradled in a sapphire embrace.

Hear the wind through the palms as you gaze upon the magnificent blue sky.

A deep,

Vibrant blue.

The color of a summer day stretches above seemingly without end.

The ocean,

The color of tranquility.

The color of vast spaciousness and openness.

Puffy white clouds gently carried by the fresh island air.

Feel the sun warming your skin.

A gentle breeze.

A soft caress.

The wind whispers as it dances across the water.

Carrying the peaceful sounds of the waves deep into your soul.

Feel the texture of the warm,

Soft,

Sandy beach under your feet.

The waves lap rhythmically at the shore.

An endless ebb and flow of give and take.

Cooperation in action.

A beautiful dance of push and pull.

Representing compromise and adaptability.

Inviting you to step into the warm,

Turquoise water.

In the distance,

You see the horizon.

The place where the sky and ocean meet.

The blurry line of endless possibilities.

It's a place where the world itself seems to rest and breathe.

Where the rhythm of the ocean and the vastness of the sky weave together to create a sense of peace and awe.

A serene place where mother earth and father sky embrace and kiss.

Lose yourself in the beauty.

And discover what your heart has been seeking all along.

A sense of calm.

Connection.

Beauty and ease.

As you wade in,

The water is perfectly warm,

Embracing you like a loving hug.

Begin to swim,

Rejoicing in the feeling of being weightless,

Buoyant and free.

No longer anchored to the past.

No worries of the future.

Embrace the gift of this present moment of ease and joy.

The ocean sparkles with light.

Creating a dreamy,

Almost ethereal landscape.

As you sense a joyful presence nearby.

A pod of dolphins appears.

Their sleek bodies gliding effortlessly through the water.

You watch enthralled as they dance and leap,

Lost in their play.

Arcing through the air in a dance older than time.

Each leap felt like a secret shared.

Their clicks and whistles weaving a melody that stirs your soul.

In their wild,

Untamed grace,

You glimpse a fleeting connection to the universe itself.

As if the ocean itself had whispered its mysteries to you alone.

They notice you watching and circle you playfully.

Their eyes bright with intelligence,

Kindness and compassion.

One dolphin swims closer,

Inviting you to join them.

Messengers of good fortune,

You feel a sense of trust and love.

A genuine connection.

So you begin to swim alongside these dolphins.

Immediately welcomed as an equal.

Just one of the pod.

Your movements become graceful and fluid as you race alongside your new friends.

The free-spirited nature of the dolphins reminds you of childlike wander,

Dreams of freedom and ease.

As you effortlessly leap with them,

The entire pod playfully slices through the turquoise ocean.

Moving in effortless unison.

A beautiful balance of grace and power.

Weaving through the water with joyous leaps and twirls.

The protectors of the ocean.

Their presence a sign that you are always watched over and protected by powerful spiritual forces.

Each dolphin's arc above the surface is a fleeting sculpture.

Spraying glittery diamond droplets before plunging back into the depths.

Their clicks and whistles hum through the waves.

A vibrant chorus of connection.

Mapping their world in sound.

You dart and play,

Chasing each other in circles.

Eyes gleaming with mischief and intelligence.

The pod is a family.

A dance of shared heartbeat.

Boundless energy carving paths through the endless blue.

Savoring this deep connection.

Your heart at peace.

As you realize you are never alone.

An important and valuable piece of the whole.

Only you can shine in your beautiful and unique world.

In your unique way.

Breaking the surface of the water brings a sense of freedom.

Like breaking free from limitations and old beliefs.

A gentle encouragement for you to embrace joy and play once more.

Like the saying goes,

We don't stop playing because we grow old.

We grow old because we stop playing.

Your spirit soars as you play without judgment.

You dance through the water like no one is watching.

Sheer bliss at the complete freedom.

Then they guide you deeper into the ocean.

You feel completely safe.

Carried by the rhythm of the water.

And the dolphin's protective energy.

They lead you to an underwater world of vibrant coral reefs.

Glowing with colors.

Schools of fish dart around you,

Shimmering like jewels.

The dolphins leap and spin.

Their playfulness and joy contagious.

You feel your heart,

Once surrounded by a wall of protection,

Crack open.

Filled with lightness and playfulness.

As the wall crumbles down,

You realize it was never really protecting you.

Instead,

It was keeping you separate.

Disconnected.

And feeling all alone.

But that was just an illusion.

You are deeply connected.

Connected.

And cherished for who you are.

In this moment,

You are one with the ocean.

One with these wise and joyful beings.

The lead dolphin looks at you.

And you sense he's communicating a message to your heart.

Dolphins embody freedom.

Harmony.

And spiritual wisdom.

We remind you to trust your intuition.

To flow with life's currents.

And to connect with the joy and playfulness within you.

Our presence is a call.

To align with your higher self.

To move through life with grace and ease.

And to nurture community and connection.

As you swim with the dolphins,

Let their energy fill you.

Feel their lightness.

Their freedom.

Their love and joy.

Allow this energy to dissolve any heaviness hiding out within your heart.

Replace it with peace and clarity.

You are supported.

Guided.

Now the dolphins begin to guide you back toward the surface.

You swim upward.

The water growing lighter.

The sun's rays piercing through like diamonds bursting with light.

You emerge gently onto the shore.

Feeling refreshed.

And deeply connected.

The dolphins leap in the distance.

A final playful farewell.

Their energy with you forever tucked into your heart.

Lie back on the soft sand.

Feeling the warmth of the earth beneath you.

As you rest,

Drift off into comfort.

A peaceful deep sleep.

Staying deeply rested and at ease.

Bring your awareness back to your body,

Resting here in this moment.

Observe the support of your bed.

The temperature of the air in your room.

Notice the sensation of your relaxed breath.

Feel the weight of your body cradled and held.

Observing the stillness.

And deep peace within.

Remember your sankopa.

Your heartfelt intention.

Set at the beginning of this practice.

Silently repeat it three times.

Feeling it anchored deeply within your heart.

Know that this seed is growing.

Guiding you toward your highest potential.

Carry the peace,

Joy and wisdom of this practice with you.

The dolphins message of freedom and harmony.

Lives within you.

Always accessible.

And you can come back to play as often as you like.

Thank yourself for taking this time of rest and renewal.

Wishing for each of us.

A strong body.

A quiet mind.

And a gentle heart.