30-Minute Yoga Nidra To Remember The Simplicity Of Life

This is a 30-Minute full Yoga Nidra through the five Koshas. It focuses on remembering the simplicity of life.

We all get bogged down with complication in our lives every now and again, some of us find it hard to even feel the simplicity at all.

I hope you enjoy this Yoga Nidra and get the Deep Rest you deserve!

LOVE.
Jocelyn b.

Transcript

Welcome.

I'm Jocelyn.

This is a Yoga Nidra guided meditation.

To bring us back to simple.

Sometimes we live in a world that's fast-paced,

That's full of decisions and choices,

And we lose touch with the simplicity of a human experience.

So whenever you're ready,

Find yourself in a comfortable place.

You might be laying back in a bed or on the ground.

You might be sitting in a chair.

Wherever you are,

Just make sure you support your body.

Allow your body to be effortless.

This is Yoga Nidra,

And this is an effortless practice.

How much more simple can you get than that?

Find pillows or rolled-up towels or a blanket.

Anything to find the comfort in your body and the effortlessness.

And once you're there,

Simply close down your eyes.

You might find that you need to wiggle something out or move something or adjust something,

And that is so welcome.

Is your body saying,

Oh wait,

One more thing?

Take a moment to listen to your body.

Place your awareness on the shape that your body has in this moment.

Does it need to change?

Is there something that's nagging at you?

And please do it.

Please change.

Please support that part of your body.

And once you find stillness and your eyes are closed,

Simply bring your awareness to your eyes.

Just giving them the invitation to let go,

Release back and down.

And your back of your tongue.

Just give the back of your tongue a gentle invitation to release back and down.

To let go.

Your hips.

Gentle,

Gentle invitation to let go and release.

To allow themselves to be supported.

Bring some awareness to the air entering your nostrils and exiting your nostrils or your mouth.

Can you notice the temperature of air?

Can you feel the air entering and leaving?

Notice where that air shifts the movement in your body.

Can you feel the rise and the fall?

And bring your awareness to your inner ears and open them gently with an invitation to the sounds on this recording.

My voice.

The sounds in your space.

The vibrations of sound all around.

Open your inner ears up to that experience.

And just taking a moment to place your attention on your heart center.

And just dropping your awareness gently there.

And inviting your heart center to soften.

This Yoga Nidra is about simplicity and sometimes it's as easy as an invitation.

A gentle invitation to soften.

And notice with your awareness in the heart space if you feel anything there.

In fact you can gently breathe into your heart space.

Inhaling.

And exhaling.

Imagining that you can inhale and exhale into the heart space.

And out of the heart space.

And you might even be able to feel your heartbeat.

You may not.

But you may be able to feel it.

In Yoga Nidra we work with a sankalpa.

A heart's intention or true north.

And you might have a sankalpa you're working on.

And that is lovely.

You can use that.

If you do not have a sankalpa,

You can use I am beautiful just as I am.

So we're going to inhale.

And on the exhale sing silently to yourself your sankalpa.

Or I am beautiful just as I am.

And we'll do that three times each on the arc of the breath.

In your own time and pace.

So inhaling.

I am beautiful just as I am.

Two more times.

Simplicity.

Simplicity.

Simplicity is an invitation.

It's as simple as that.

So as I walk you through different places in the body with my voice.

Simply use your awareness as an invitation to let go.

That's it.

Tip of the tongue.

Roof of the mouth.

Back of the tongue.

Back of the neck.

Jaw.

Hinges of the jaw.

Back of the head.

The left ear.

Left inner ear.

Left eyebrow.

Eyelid.

Globe of the eye.

All the tiny muscles behind the left eye.

The space between your eyebrows.

The mind's eye.

A simple invitation to let go.

Right eyebrow.

Eyelid.

Globe of the eye.

All the little muscles behind the right eye.

The right ear.

Right inner ear.

A gentle invitation to let go.

The space between your eyebrows.

The mind's eye.

The nasal passages.

Tip of the nose.

Upper lip.

Teeth.

Gums.

Lower lip.

Center of the throat.

Center of the breastbone.

Left shoulder.

Upper arm.

Elbow.

Lower arm.

Wrist.

Palm of the hand.

Tip of the left thumb.

A gentle invitation to let go.

Tip of the first finger.

Second finger.

Third finger.

Fourth finger.

The back of the hand.

Inside of the left wrist.

Lower arm.

Crease of the elbow.

Upper arm.

The armpit.

Left ribs.

The heart center.

Center of the breastbone.

Right shoulder.

Upper arm.

Elbow.

Lower arm.

An invitation to let go.

Wrist.

Palm of the hand.

Tip of the right thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Back of the hand.

Inside of the wrist.

Lower arm.

Crease of the elbow.

Upper arm.

Armpit.

Right ribs.

The waist.

Upper belly.

The navel center.

Lower belly.

The sacral center.

The pelvic bowl.

The root center.

Left hip.

Crease of the hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Bottom of foot.

A simple invitation to let go.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The top of the foot.

The inside of the ankle.

The lower leg.

Underside of the knee.

Thigh.

Hip crease.

Left hip.

Navel center.

Upper belly.

Sacral center at the lower belly.

Pelvic bowl.

The root center.

Right hip.

Crease of the hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Bottom of foot.

A simple invitation to let go.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The top of the foot.

The inside of the ankle.

The lower leg.

Underside of the knee.

Thigh.

Hip crease.

Right hip.

Pelvic bowl.

Lower belly.

Navel center.

Heart space.

Your awareness is on the heart space.

Simple invitation to soften and let go.

Just start to notice your breathing.

Notice your own inhale and exhale.

Notice how your body naturally breathes you.

Notice how simple it is.

That we can stop thinking about it.

And our body knows what to do.

And notice the simplicity of your own personal inhale and exhale.

Notice a gentle wave of inhalation and exhalation as it moves through your body.

With a gentle invitation of awareness.

And might you imagine that when you inhale,

You're inhaling into your heart center.

And when you exhale,

You're exhaling from your heart center.

A simple invitation of softening.

Inhaling and exhaling in your own beautiful,

Natural rhythm.

Just inviting that breath to come into the heart center and out from the heart center.

A simple invitation to let go.

A simple invitation to soften.

Let go.

And soften.

There are many ways to complicate life.

And to complicate our bodies.

But to witness the beautiful dance of breath in the body is not one of them.

I invite you to begin to place your awareness on the different places in your body that feel simple.

That feel easy.

That feel soft.

And I invite you to place your attention on the places in your body that feel complicated.

Hard.

Messy even.

And bringing your attention back to the places that feel simple.

Easy.

Natural.

Soft.

And bringing your attention back to the places in your body that feel complicated.

Hard.

Messy.

Cluttered even.

Might you bring your awareness to both the places that feel simple and the places that feel complicated at the same time simultaneously?

Can you feel those places together in your body?

Just bringing your awareness to both the simplicity and the complicated places in your body.

Can you hold both in your awareness?

The sound of a child's laughter.

Effortless.

Simple.

The words,

I am.

The sound of birds on a spring morning.

Rain on a rooftop.

Puddles on the street.

A playground full of children.

Closing your eyes to fall asleep.

The end of a day.

I'm going to be silent for a few minutes.

And slowly,

Deepening your breath.

Bringing back into your mind the sankalpa you used,

Or if you used,

I am beautiful just as I am.

Inhaling.

And on the exhale,

Silently repeating to yourself your sankalpa.

I am beautiful just as I am.

And you'll do this two more times on the arc of a breath.

And just as it is simple to invite your body in awareness,

To release and let go,

To begin to wake up our bodies,

We simply deepen our breath.

We simply feel the air moving in and out of our bodies.

And we invite it deeper.

Just inhaling and exhaling deeper.

And on this breath,

You might open your mouth and exhale out your mouth.

And on this last breath,

You might vocalize on your exhale.

And wiggling your toes or your fingers,

Taking a deep body stretch.

Feeling where your body wants to move first.

It's that simple.

Where does your body want to move first?

Maybe it wants to stay still a little longer.

And when you're ready,

Opening your eyes.

Having a beautifully simple day.

Sometimes simplicity gets away from us.

Our lives are complicated.

But it is important to remind ourselves how simple we can be.

And how simple life can be when we bring our awareness to it.

Thank you so much for joining me.

Again,

My name is Jocelyn Bates.

Namaste.

Reviews

I needed that mental and somatic reminder of the calmness of simplicity. Keep shining 🌞

I like the music, it was different and interesting and also varied- especially like the part with a guitar playing and the vocalizations. I like the concept of simplicity, although I think you could have went there more with it/ expounded on it. I think your yoga ninja overall was thorough and I appreciated your unique take even though there are some parts that didn't quite seem to go and order. Your little visualization about parts of you that felt simple versus complicated was also interesting :-). I like that you gave us a sample sankalpa but then it was hard to repeat our own when you were repeating yours at that time. And the breathing at the end from you was a little bit loud and distracting. But overall it was an awesome meditation, so thank you.

Lovely, and blessedly simple to let go . Thank you!

Lovely! the music, the words, the tone. Became more aware. Like something integrated. And I fell asleep for a little while. Thank you so much for creating and sharing this. Also appreciate the holding two parts at once and the images.