Yoga Nidra Inspired By The Ocean

Welcome beautiful human! I’m excited to share this yoga nidra inspired by the ocean with you. This yoga nidra, or yogic sleep, is inspired by my short time living by the sea in Santa Barbara, California. I used to love taking the pups over to the beach for a romp in the surf and when the tide was just right I would find all kinds of little gems — sea glass, perfect little shells, and polished stones. We often saw dolphins and seals (or sea lions?) playing in the surf. I often wondered if they were just as enchanted by us as we were by them. It was a beautiful place to call home.

If yoga nidra is new to you, check out some of my other yoga nidra resources:

yoga nidra inspired by the ocean

We’ll practice yoga nidra in shavasana. If you’re not comfortable in shavasana, find a comfortable seat or lie on your side. For shavasana, slide a bolster or folded blanket underneath your knees and another blanket or pillow underneath the back of your head. The body temperature tends to drop during yoga nidra, so a blanket over the top of your body is usually really nice too. Let’s drop into this ocean-inspired yoga nidra.

Preliminary Relaxation For This Yoga Nidra Inspired by the Ocean

Take the next couple of minutes to get really comfortable. Adjust your props, your clothing and remove any distractions from your space. Once we’re in the practice of yoga nidra, you will want to remain still for the duration. 

Settle in. Take care of any last-minute wiggles and invite in a sense of stillness and calm. Close down your eyes and bring your awareness to your breath. Without changing your breath, simply witness it. Witness the rise and fall of your breath at your belly. Witnessing this sacred, natural rhythm. Unhurried. Unrestricted. Stay with the rise and fall of your breath.

Witness its ebb and flow. Your inhale releases into your exhale and your exhale surrenders into your inhale. PAUSE

Yoga Nidra Sankalpa

In yoga nidra we work with a sankalpa. A sankalpa is a positive “I am” statement that is true at the core of who you are. It is your essence simplified into a short positive “I am” statement. Bring into your mind’s eye your sankalpa. Once it has formed, repeat it quietly and internally to yourself three times. PAUSE

Remain aware of my voice and be still throughout the remainder of practice. The practice of yoga nidra begins now.

Rotation of Consciousness

Remain aware of my voice and do not sleep. I will guide you through a rotation of consciousness all you have to do is follow along and move your awareness from point to point within your body.

  • Move your awareness to your mouth
  • Become aware of your tongue
  • Lower jaw
  • Lower row of teeth
  • Upper row of teeth
  • Gums
  • Upper lip
  • Lower lip
  • Space between your lips
  • Both cheeks
  • Right ear
  • Left ear
  • Forehead
  • Both temples
  • Top of the head
  • Back of the head
  • Tip of the nose
  • Right nostril
  • Left nostril
  • Right eyelid
  • Left eyelid
  • Right eye
  • Left eye
  • Right eyebrow
  • Left eyebrow
  • Space between the eyebrows
  • Now go to the right hand
  • The right hand thumb
  • Second finger
  • Third finger
  • Fourth finger
  • Little finger
  • Palm of the hand
  • Back of the hand
  • wrist
  • forearm
  • elbow
  • Upper arm
  • shoulder
  • Right armpit
  • ribs
  • waist
  • hip
  • Right thigh
  • knee
  • calf
  • ankle
  • Heel 
  • Sole of the foot
  • Top of the foot
  • Right big toe
  • Second toe
  • Third toe
  • Fourth toe
  • Little toe
  • Now Go to the left hand
  • The left hand thumb
  • Second finger
  • Third finger
  • Fourth finger
  • Little finger
  • Palm of the hand
  • Back of the hand
  • wrist
  • forearm
  • elbow
  • Upper arm
  • shoulder
  • Left armpit
  • ribs
  • waist
  • hip 
  • Left thigh
  • knee
  • calf
  • ankle
  • heel
  • Sole of the foot
  • Top of the foot
  • Left big toe
  • second toe
  • Third toe
  • Fourth toe
  • Little toe
  • Groin
  • Right buttock
  • Left buttock
  • Lower back
  • Mid-back
  • Upper back
  • Right shoulder blade
  • Left shoulder blade
  • Back of the neck
  • Back of the head
  • Right inner ear
  • Left inner ear
  • Roof of the mouth
  • Throat
  • Right collar bone
  • Left collar bone
  • Right chest
  • Left chest
  • Middle chest
  • Upper abdomen
  • Navel
  • Lower abdomen
  • Groin
  • Whole spine
  • The whole head
  • Right arm
  • Left arm
  • Both arms together
  • The whole right leg
  • The whole left leg
  • Both legs together
  • Whole front body
  • Whole back body
  • Be aware of the whole body. PAUSE

Breath as Prana

Now bring your awareness to your breath. Experience your breath as it is. Follow its natural tide without altering it. Experience the pranic tide of your breath as if your whole body is breathing. Vibrant, white light flowing in and out with each cycle of breath. Waves of sparkling light washing over you with each inhale and falling away with each exhale. Each inhale peaking like a wave of prana cresting and then giving way to the exhale. Experience the peaks and valleys of your breath like the waves of an ocean. PAUSE.

Now count each breath. Count down from 54 to 0. Inhale 54. Exhale 53. Inhale 52. Exhale 51. If you lose count simply begin again. PAUSE

Opposites

Now bring your awareness to an experience of pleasure. Welcome the feeling of pleasure into your being. Hold your awareness on the experience of pleasure.

Now bring your awareness to an experience of pain. Meet the feeling of pain with equanimity. Experience it fully. Hold your awareness on the experience of pain.

Now bring your awareness to your body. Feel your body, mind and soul contracting. Becoming smaller and smaller. 

All at once, the body expands. The mind expands. And the soul expands. Body, mind, and soul expanding into the infinite, boundless.

Now bring your awareness to the experience of holding tightly. Experience the gripping in your body and mind. 

Now bring your awareness to the experience of letting go. Experience the release in your body and mind.

Archetypal Images

I will now describe images to you. Experience them without attachment and allow them to wash over you.

Your bare feet on the earth

You see a meandering path

Tall tufts of grass line the trail

Follow the path toward the sound of the ocean

You glimpse the ocean’s glimmering waves

The sea is calm

Your path gently gives way to a wide stretch of golden sand

You see the vast expanse of sea stretches out before you

The sun dances off the crest of each wave

Your breath in sync with the rhythmic pulse of the ocean

Miles of shimmery sand in each direction

Seabirds dart and dive

Puffs of clouds drift overhead

Dolphins play just beyond the waves

You walk over to the edge of the water

With each step little crabs scurry away

You stop and roll up your jeans

The water flows over your toes

Tiny shells, little gems, and sparkly stones turned and tossed by the gentle sea

A perfect shell washes up to your feet

You reach down and pick it up admiring its perfection

You peacefully slide it into your pocket and walk along the beach toward distant cliffs

A large piece of driftwood provides a spot to sit and rest

You turn your gaze toward the horizon and you take in your surroundings

A sense of ease washes over you

You reach into your pocket and pull out the shell

You turn it over in your hands, one, two, three times

You see a tiny inscription — it’s your sankalpa

Now, repeat your sankalpa internally to yourself. Speak it into the deepest layers of your being with meaning and intention. PAUSE

Gently bring your awareness back to your physical body lying on the earth. Experience your breath as the waves of an ocean. Sensation coming back. Arms. Legs. Torso. Head. Without opening your eyes, find a bit of movement. Little movements to start and finally a full body stretch. The practice of yoga nidra is complete. When you’re ready, roll over onto your side and pause there for a breath or two before coming up to a seat.

I hope you enjoyed this yoga nidra inspired by the ocean and beaches of sunny California. If you would like to learn more about yoga nidra, join me for a yoga teacher training or retreat. Both are great ways to learn more about this immensely healing practice.

Many blessings to you.

Love,
Autumn

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Autumn Adams

Owner, Founder, & Retreat Leader at Ambuja Yoga
Autumn founded Ambuja Yoga in 2014 to share her love of adventure, yoga, and travel with her fellow yogis. Ambuja Yoga has morphed into more than she could have ever dreamed and she is thrilled to have a "job" she loves. She is forever grateful for the opportunity to facilitate personal growth and self love through yoga while taking yogis to off-the-beaten-path destinations worldwide. Follow Autumn on Instagram @autumnadamsyoga.
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