40 Minute Yoga Nidra With Ocean Waves For Relaxation

Namaste.

Welcome.

Please take your time to unwind down into your yoga nidra nest.

Laying down on your mat,

Your bed,

Or the couch.

Settling down into shavasana.

Ensuring that the body feels completely supported.

Laying on your back,

Arms resting down by your sides.

Palms facing the sky.

Adjusting the head,

Shoulders,

Hips.

Making sure the spine feels supported.

Relaxing the body now into the support beneath you.

Taking your time to settle in.

Begin to soften down the eyes.

Taking a deep breath in.

And finding a slow,

Smooth,

Long breath out.

Eyes relaxing.

Sinking down towards the back of the head.

Allow the whole head and neck to become heavy as you relax down into the light or darkness behind the eyelids.

Taking another deep breath in through the nose.

Softening,

Releasing on the exhale.

Allowing the body to sink deeper and deeper into stillness.

Allow tension to dissolve away from the body now.

Tension dissolving like sugar into water.

Sinking,

Softening deeper and deeper.

The whole body relaxing down onto the earth.

Taking a deep breath in through the nose.

And out through the nose.

Slow,

Smooth breath out.

From a count of five,

Begin to count down with each breath.

Counting down.

As you exhale,

You descend deeper and deeper into relaxation.

Breathing in for five.

Breathing out,

Five.

Breathing in,

Four.

Breathing out,

Four.

Counting down,

Down.

As the body descends.

Relaxing and softening.

Into the support of the ground beneath the body.

Settling slowly into the natural rhythm of your breath.

Can you sense the vast ocean of air all around you now?

The gentle touch of air on the nostrils.

The ebb and flow of air.

The cool touch of the inhale.

And the gentle warmth of the exhale.

Fluid and seamless flow of breath.

The inhale gently arising out of the exhale.

Waves of the breath.

Flowing in.

And flowing out.

As the body continues to relax.

Begin to welcome in all of your surroundings now.

Just as they are.

Notice the sky above you.

The earth beneath you.

Could you begin to open your awareness to the energy of sound?

Both ears welcoming sounds as vibration.

The waves of sounds arising from within the room.

The waves of sound streamlining in from outside of the room.

The waves of your breath.

Notice both ears listening to the waves of sounds.

Listening now as the whole body rests.

The ears perceiving sounds.

Relaxing into the awareness.

The vibration of sounds all around you now.

As the whole body perceives sounds.

As waves of vibration.

Give yourself permission to let go of doing.

And welcome in the essence of just being.

The whole body softening into sensation.

Could you relax even deeper.

As the waves of sound wash over the whole body.

Washing away tension.

Dissolving into sound.

Could you begin to relax the muscle of the mind.

Unfurling thoughts as the mind dissolves into thinking,

Feeling,

And sensing.

Attuning to sensations present in the center of the forehead.

The mind's eye center.

From this place of deep wisdom and knowing.

Could you open yourself up to welcome in your Senkopa.

A sense of your deepest heartfelt desire.

Your true north.

A sense of what your body needs.

Perhaps what your mind needs.

Your heart.

And perhaps you can already sense it.

With a felt sense of your intention.

Could you repeat it three times with three breaths.

Quietly in your own mind's eye.

Allow your intention to wash over the whole body.

Affirming it with a sense of honest presence here and now.

Observing the sense of quietude around the body now.

Could you welcome the felt sense of quietude into the body.

As the whole body relaxes deeper and deeper with each breath.

Descending down,

Down into the stillness.

As we now begin a rotation of awareness throughout the whole body.

As the body unwinds and softens.

Deeper and deeper.

Allow your attention to float to different regions of the body.

Sensing and feeling with complete awareness.

Each region of the body.

You could imagine your awareness flowing like oil from one bottle to another.

Seamless flow of awareness throughout the body.

Could you begin to notice the magic that exists from within the stillness.

Sensing aliveness as tingling energy,

Warmth throughout the whole body.

Attuning to sensing,

Feeling,

And letting go.

Awareness resting at the center of the chest.

Radiant heart center.

Can you sense the heartbeat?

Like waves beating energy flowing out from the center to the periphery of the body.

Radiant heart center.

Awareness migrating to the right hand thumb.

Second finger.

Third finger.

Fourth finger.

Pinky finger.

Palm of the hand.

Back of the hand.

All five fingers.

On the right hand.

Sensing the whole right hand.

Effervescent sensation in the whole right hand.

The wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

A felt sense of the whole right arm.

Sensing,

Feeling,

Inside and out of the whole right arm.

The right collarbone.

Center of the chest.

The right side of the chest.

Waist.

The right hip.

Upper leg,

Front and back.

Knee.

Back of the knee.

Lower leg,

Shin and calf.

Ankle.

Heel.

Sole of the right foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

All five toes on the right foot.

A felt sense of the whole right foot.

Radiant sensation in the whole right foot.

The whole right leg.

From deep within to beyond the boundary of the whole right leg.

Multidimensional vibration.

Aliveness.

The whole right leg.

Sensing the whole right side of the body.

Feeling into the expression of the whole right side of the body.

The periphery.

The volume.

The entirety of the whole right side of the body.

Awareness slowly drifting back to the center of the chest.

Rhythmic heart center.

The left hand thumb.

Second finger.

Third finger.

Fourth finger.

Pinky finger.

Palm of the hand.

Back of the hand.

The whole left hand.

The sensation.

The whole left hand.

The wrist.

Forearm.

Elbow.

The forearm.

Shoulder.

The whole left arm.

Alive with sensation.

Feeling.

Within and beyond the whole left arm.

The left collarbone.

Center of the chest.

The left side of the chest.

Waist.

The left hip.

Upper leg front and back.

Knee.

Back of the knee.

Lower leg,

Shin and calf.

Ankle.

Heel.

Sole of the left foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

The whole left foot.

Luminous sensation.

Trillions of cells in the whole left foot.

The whole left leg.

From deep within to beyond the boundary of the whole left leg.

The whole left side of the body.

Feeling into the expression of the whole left side.

The periphery.

The volume.

The entirety of the whole left side of the body.

Awareness floating back to the center of the chest.

Attuning to the rhythmic waves of the heartbeat.

Like waves always beating.

Never stopping.

Awareness migrating to the center of the throat.

The tip of the chin.

Lower jaw.

Sensations within the mouth.

Tip of the tongue.

The root of the tongue.

Inside the right cheek.

Inside the left cheek.

The roof of the mouth.

Teeth and gums.

Upper lip.

Lower lip.

Tip of the nose.

Bridge of the nose.

The eyebrows.

Temples.

Cheekbones.

Softening into all the tiny muscles around the globes of the eyes.

Relaxing now.

Into the warmth behind the eyes.

Both eyes together.

Sinking.

Softening.

Both eyes.

Center of the forehead.

Crown of the head.

The whole scalp and hair.

Back of the head.

Awareness resting in the space between the forehead and the back of the head.

Allowing your awareness now to rest on the ears.

Both ears together.

Listening to the vibrations of sound.

Sensing the outer folds of the ears.

The earlobes.

Deep within the ear canals.

Deep within the ears.

Both ears listening.

Perceiving sounds as vibration.

The waves of sound energy.

Allow the body to relax back into the waves of sounds.

Sounds washing over the whole body.

Sounds washing away tension.

Like ripples in the ocean.

Tension floating away from the body.

Carried by the waves.

Noticing the vast ocean of air all around you now.

The sensation of your breath.

Natural rhythm of breath in and out of the body.

Breath moving in.

Breath softly flowing out.

The natural waves of breath.

In and out of the body.

Notice how the breath moves through you.

In you.

And all around you.

Effortless.

Seamless.

In the breath.

The ebb and flow of air.

Sensing the breath in the left nostril.

Sensing the breath in the right nostril.

Could you imagine the breath.

Flowing in the left nostril.

And out the right.

Inhaling left.

And exhaling right.

Following the dance of the breath.

As it flows in the left nostril.

And out the right nostril.

The breath of the moon.

Subtle waves of the breath.

In the left.

And out the right.

Softening.

Descending.

Into the quiet essence of moon energy.

Nurturing.

Cleansing.

Divine air.

With each breath.

Relaxing deeper and deeper.

The ground supports the body.

Dense earth beneath the body.

Could you begin to sense the night sky above you.

All around you.

Light years beyond the body.

A sense of the night sky.

Dark.

Almanous.

Quiet.

Across the night sky.

A blanket of trillions of stars.

Across the sky.

Twinkling.

Glimmering flashes of light.

A shooting star passes by.

Curious opportunity.

In the distance,

Galaxies.

In the Milky Way.

Still the night sky above you.

Sensing the vastness of the sky.

And off to the right,

The full moon emerges.

Her powerful feminine energy.

Illuminating the night sky.

Softening into her radiance.

Softening into the full moonlight.

Everything the light touches.

Sensing the full moon energy drawing you upward into the night sky.

Like the gentle magnetic pull of the moon on the ocean.

Gently drawing you upward into the night sky.

Weightless.

Floating.

Surrendering to the gentle pull of the moon.

Allowing the energy to hold you.

As you relax back into the nourishing energy of the moon.

Attuning to the rhythm of the full moonlight.

Glimmers of energy.

Abundance.

Healing light.

As the moon carries you into the night sky.

Relaxing back into the space around you.

The space within you.

The space that is you.

Resting as pure awareness.

Resting back to the healing energies of the full moon.

And as you rest here,

Could you begin to welcome back in your sankalpa.

As the full moonlight.

Blankets across the landscape below.

Allow your sankalpa.

To wash over you like a warm blanket.

A felt sense of your intention.

Slowly taking a deep breath in through the nose.

Exhale through the nose.

Slow,

Smooth breath out.

Letting awareness flow all the way to the tips of the toes.

And taking another deep breath in.

And a deeper breath out.

Slowly begin to wiggle the toes.

Another breath in.

Slow exhale.

Awareness floating to the tips of the fingers.

Breathing in.

And breathing out.

Slowly begin to wiggle the fingers and the toes.

What does it feel like to wiggle the fingers and toes.

Allow your awareness to slowly come back to the body.

As you begin to welcome back a sense of the room around you.

Where you are in the room.

A sense of the body resting on the earth.

Collecting a sense of the boundary of the body.

The volume or the space within the body.

Noticing the light or darkness behind closed eyes.

Taking another deep breath in.

And exhale as you welcome the mind back into the body.

Beginning a slow emergence from a deep state of relaxation.

Slowly begin to awaken the body now.

Taking as much time as you need.

Giving yourself permission to bask in the essence of the relaxation you've cultivated in your practice today.

The gift of yoga nidra.

Taking as much time as you need to reawaken.

I'd like to thank you so much for taking the time to practice with me today.

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Thank you all so much for taking this time just for you.

I wish you a beautiful rest of your day or night.

Namaste.