25-Minute Yoga Nidra

This is a 25-minute Yoga Nidra for Loving yourself back into balance. This is a full Yoga Nidra through the five Koshas.

If you are feeling tired, out of balance, anxious, restless, listless, or anything else on a list of not feeling quite right, please join me in this 25-minute Yoga Nidra to balance the nervous system, get some well-deserved rest and love yourself back into balance. It's the self-care we all deserve!

LOVE.
Jocelyn b.

Transcript

Welcome!

I'm Jocelyn.

Thank you for joining me for this Yoga Nidra.

So if you can find yourself in a comfortable place,

Placing supports under your body,

Making sure that your body is supported either by the chair or the ground or the bed beneath you,

You want to get into a place where we are effortless,

Where your body is supported.

And if that means you need to wiggle something out or stretch something first,

That is totally okay.

Just finding yourself to a place of stillness and noticing if you can feel the edges of your body,

If you can feel the shape of your body.

Can you feel where your body is supported beneath you?

In Yoga Nidra we work with Asankalpa.

It is your heart's intention,

Your heart's desire,

Your true north.

So if you can take a minute to put your attention on your heart center,

Imagining the edges of that heart center softening,

Melting down.

And listen for what your heart is calling for today.

Asankalpa is stated in an I am statement and it's in the positive.

You might be hearing your own Asankalpa calling to you.

Or you might use I am loving myself into balance.

It's going to take an inhale and then on the exhale saying it to yourself internally.

And we'll do that three times at your own pace.

We're just going to be in our body for a minute and breathe with an elongated exhale.

Inhale for a count of four and exhale for a count of six.

We're going to inhale two,

Three,

Four,

And exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

And exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Releasing that now.

If you could just for a moment imagine a small pebble hitting the surface of a still water gently and the ripples that appear and expand out on the surface of the water.

You're going to be listening to my voice as I guide you around the body to different body parts and as I bring your attention to a body part can you imagine your attention like that pebble gently dropping into the still surface of that body part and the ripple that expands from that spot starting with the heart center.

Can you imagine for a moment your attention like a gentle drop of a pebble in still water and the ripple expanding out from the heart center.

The center of the throat,

Your attention like that pebble gently falling into the surface of still water and the ripples of your attention expanding out.

The center of the forehead,

Your attention like that pebble gently falling onto the surface of that still water rippling out.

The top of the head,

Your attention rippling out from the top of the head.

The back of the head,

Your attention like that pebble landing gently on the back of the head and the ripples of attention expanding outward.

The right ear,

Your attention rippling out from the right ear.

The left ear,

Your attention like that pebble landing gently on the left ear and the ripples expanding out.

The space between the ears,

Your attention gently rippling out.

The tip of the nose,

Roof of the mouth,

Back of the tongue,

Your attention like that pebble landing gently on the back of the tongue and rippling outward.

Back of the neck,

The collarbone,

Your attention like a pebble on the still water surface and the ripples expanding outward.

Right shoulder,

Elbow,

Wrist,

All five fingers of the right hand,

Your attention like a pebble landing on the still water surface rippling out.

The right ribs,

The waist,

The navel center,

Your attention like a single pebble landing on still water and the ripples expanding outward.

The pelvic bowl,

Right hip,

Knee,

Your attention like that singular pebble landing gently on the right knee,

The ripples moving outward.

Ankle,

Bottom of the right foot,

The ripples dancing across the bottom of the right foot.

All five toes of the right foot,

Your attention rippling outward.

The pelvic bowl,

The navel center,

Your attention like a pebble in still water rippling outward dancing across the surface.

The waist,

The left ribs,

Left shoulder,

Left elbow,

Attention like that pebble in a water still surface,

The ripples dancing outward and expanding.

The left wrist,

All five fingers of the left hand,

The left hip,

Your attention rippling outward dancing across the surface of the left hip.

Knee,

Ankle,

Bottom of the left foot,

Your attention like that pebble dropped into still water gently and the ripples expanding out.

All five toes of the left foot.

Can you imagine the whole right side of your body?

Your attention dropped down the whole right side of the body and the ripples expanding out dancing across the whole surface of the right side of your body.

The whole right side of your body and the left hemisphere of your brain.

Can you imagine your attention rippling across the whole right side of the body and the left hemisphere of your brain.

The whole left side of the body,

Your attention rippling out across the whole left side of the body.

The whole left side of the body and the right hemisphere of the brain.

The whole body.

Can you imagine your attention gently dropped into still water?

The ripples dancing and expanding across your whole body.

Your whole body.

Releasing that now and just noticing your breath as it comes in to your body and it leaves your body.

You're not trying to deepen it or manipulate it in any way.

Just noticing where your body rises with the inhale and noticing when it falls with the exhale.

Just noticing your body breathing in its own rhythm,

Its own beautiful pace.

It is perfect however it is.

Having a sense that your body is breathing you.

And might you imagine on your next inhale without manipulating it that when you inhale you're inhaling into that root center,

That pelvic area.

And when you exhale you're exhaling from that center,

That root center.

Just imagining the breath moving through in and out of the root center.

And can you imagine now on your next inhale that as you inhale the breath moves from the root center up the trunk of the body to the heart center.

And when you exhale the breath moves from the heart center down to the root center.

Just imagining the breath moving up the trunk of the body on the inhale and down the trunk of the body on the exhale.

And might you imagine on your next inhale the breath moving from the root center all the way up through the heart center and to the top of the head.

And when you exhale that breath moving from the top of the head down the center of the body to the root center.

You're not deepening your breath or manipulating it just imagining that the breath was moving from the root center up the trunk of the body and up toward the top of the head.

And when you exhale the breath moves from the top of the head all the way down to the root center.

Allowing your body to breathe you.

Feeling the movement of the breath up and down the center of the body in its own time in its own rhythm.

Your body breathing you can release that now and I wonder if you can notice in your body any places that feel like they're moving fast.

Is there any place in your body where it feels hectic?

Where it feels busy?

Where you can feel a fast moving energy in your body?

Can you sense the places in your body where it feels hectic?

Fast?

And I wonder if you can feel in your body any places that feel slow?

That feel calm?

Are there places in your body that feel they have a slower energy?

A receptive and slow energy?

Where in your body do you feel slow?

And can you go back to being aware of the places in your body where you feel slow?

Slow?

And can you go back to being aware of the places in your body that feel fast,

Moving,

And a little bit hectic?

Where in your body do you feel the commotion?

Where in your body do you feel the calm,

Tranquil,

Slow,

Receptive energy?

Where in your body do you feel tranquil,

Slow,

Calm?

I wonder if you could feel both of these places in your body at the same time.

Can you feel the places that feel they have commotion,

A hectic or fastness to them,

And at the same time feel into the parts of your body that are tranquil,

Slow,

And calm?

Can you feel both the fast and the slow?

Can you feel the commotion and the tranquil places in your body at the same time?

And can you release that for a moment?

I wonder if you can imagine a lake at night,

The still surface of a tranquil water,

The reflection of a full moon,

The sounds of a forest at night,

A gentle breeze across your face,

Toes on the ground,

Fingers in the earth,

The eyes of an owl,

The ripples across still water,

I'm going to remain quiet for a minute or two while you linger in the oneness.

You can take a moment to deepen your breath by simply deepening your inhale first,

And then deepening your exhale.

We worked with the Sankalpa.

I am loving myself into balance.

I am loving myself into balance.

I am going to repeat the Sankalpa three times to yourself silently on the arc of a breath.

So inhaling,

And on the exhale repeat to yourself the Sankalpa.

Two more times,

Inhaling,

And exhaling.

Repeating that Sankalpa silently to yourself.

One last time,

Inhaling,

And exhaling,

And letting that go.

And for a moment,

Let's deepen the breath even more,

Inhaling into your belly,

Opening your mouth and sighing it out.

Inhaling into your belly,

Opening your mouth and sighing it out.

One more time,

Inhaling into your belly,

And this time on the exhale,

If you'd like to sigh out with sound,

Feel free to.

Allowing the vibration of your voice to play on the bones of your body.

You may want to wiggle your toes or your fingers,

Roll your head from side to side,

Or take a full body stretch.

And fluttering your eyes open in your own time when you're ready,

Bringing yourself back to your space,

Taking a moment to stay still and just look around.

Open your eyes to anything in your room,

The colors,

The shapes.

Opening your ears to any sounds in your space,

Becoming present again.

Thank you for journeying with me in this yoga nidra.

I'm so honored to walk you through this wonderful process.

Again,

My name is Jocelyn.

Namaste.

Reviews

Thank you, Jocelyn🙏🏻🙏🏻🙏🏻I enjoyed this yoga nidra, feeling rested, calm, and expanded. Loved the bird song in the background🙏🏻🌟🌟🌟🌟🌟🙏🏻

Fabulous. Great voice. Well structured. Thoughtful background music. Great production. Xx