Welcome,
I'm Jocelyn,
This is a guided Yoga Nidra meditation to your inner cosmic space of joy,
Lightness,
The boundless creativity that is so natural to your soul,
Allowing it to shine brightly.
We'll have a little bit of fun along the way.
So,
Wherever you are,
Yoga Nidra is effortless.
You might want to sit back in a lazy chair or lay down either on the ground on a yoga mat or even in your bed,
Finding your body in a space that is as effortless as possible.
That might mean using some pillows or rolled up towels,
That means listening to your body,
Hearing what it's calling for and supporting it wherever you are.
Let's start with closing down your eyes and taking nice,
Soft breaths in and out of the nose and just bringing your awareness to your face,
Your eyes,
All the muscles of the eyes,
Just inviting them to rest,
Release and let go.
The muscles of the cheeks and the jaw,
Inviting them to rest,
Release and let go,
Bringing your awareness down to your throat,
The root of your tongue and all those muscles of the neck,
Maybe even breathing in through your nose and sighing out,
Releasing any tension or holding here in your neck,
Bringing your awareness to your shoulders,
Your arms,
Inviting both to release,
Lay back,
Be held by the supports beneath you,
Allowing your awareness to traipse down your spine to your hips and your legs.
You don't have to hold you up right now.
Maybe taking another breath,
Gently,
Softly and sighing out as you release,
Let go.
You're being held and supported.
Yoga Nidra is effortless.
Just listening to my voice as we move into this space of joy,
Creativity.
In Yoga Nidra,
We use a sankalpa.
It's a heart's intention or a heart's true north.
A sankalpa generally uses the words I am and is stated in a positive way.
You might have your own sankalpa or intention around joy and creativity,
Shining your light.
You can use that or you might use I am radiant with creativity or I am embracing my inner light with joy.
Whatever sankalpa you use,
You're just going to say it silently to yourself as you take three deep breaths.
You might even imagine your sankalpa as a glowing,
Dancing star within you as you say it to yourself silently.
I am going to guide you through a rotation of consciousness with my voice,
Simply bringing to your awareness different parts of the body.
As your awareness settles on each part,
Allowing yourself to feel a trail of stardust gently sweeping past that area or even the glow of starlight warm and radiant on that area of the body.
We're going to start with the right shoulder.
A trail of stardust cosmic and light sweeping past the right shoulder,
Elbow,
And wrist.
That playful,
Soft trail of stardust down the whole right arm,
The right palm of the hand,
Right thumb,
The tip of the first finger,
Second finger,
Third finger,
And fourth finger.
Glowing with a soft starlight,
Glittering.
The right ribs,
That trail of stardust sweeping gently past the ribs,
Middle ribs,
And lower ribs.
The right side of the waist,
A gentle trail of cosmic stardust,
Bringing warmth and light across the right side of the waist and the right hip,
The right thigh,
An ankle,
The whole right leg.
Cosmic stardust sweeping softly across the whole right leg,
Bringing warmth and light.
The sole of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
All five toes of the right foot,
A trail of cosmic stardust gently sweeping past the whole right side of the body.
Glowing with this cosmic light,
Stardust glittering,
Sparkling.
The left shoulder,
Wrist,
The whole left arm,
Cosmic stardust sweeping softly across the whole left arm,
Palm of the left hand,
The left thumb,
First finger,
Second finger,
Third finger,
And fourth finger.
The stardust sweeping past the tips of all five fingers on the left hand,
The left ribs,
Upper ribs,
Middle ribs,
And lower ribs.
The cosmic play of stardust,
Soft and generous,
All across the left ribs,
The left side of the waist,
And the left hip.
The warmth,
The light,
The trail of stardust gently playing across the left hip,
The whole of the left leg,
That playful stardust.
Stardust sweeping past the sole of the left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
The cosmic stardust sweeping past all the toes of the left foot and the whole left side of the body in a dance with this cosmic stardust,
The light,
Sparkling,
Shining,
Playful,
And gentle.
The glutes and the pelvic bowl.
Might you imagine this trail of cosmic sparkling stardust sweeping past all sides of the pelvic bowl,
The lumbar spine,
Mid spine,
And the upper spine.
The gentle caress and playful sweep of cosmic stardust,
The back of the neck,
Back of the head,
And the top of the head.
A gentle,
Playful sweep of the cosmic stardust traipsing across the top of the head,
The center of the forehead,
The right eye,
Eye lid,
Eyelashes,
The socket of the eye,
And all of the little muscles,
Sinews,
And tissues behind the right eye.
Sweeping stardust gentle,
Playful,
The right temple,
And the right ear,
The ear lobe,
Shimmering with cosmic stardust,
And the inner ear,
The space between the ears,
Gentle trails of shimmering stardust.
Sweeping across the space between both ears,
The left inner ear,
Ear lobe,
Left ear,
Sparkling,
Shimmering,
Soft stardust sweeping past the left ear,
The left temple,
And the left eye,
The eye socket,
All the little muscles and sinews and tissues behind the left eye,
Feeling that sweeping,
Gentle trail of cosmic stardust,
The tip of the nose,
The lips,
Feeling that trail of sweeping stardust across the upper lip and the lower lip,
The inside of the right cheek,
And the inside of the left cheek,
Feeling that trail of shimmering stardust across the surface of the tongue,
The tip of the tongue,
And the root of the tongue,
The center of the throat,
And the heart space,
Feeling that shimmering,
Soft trail of stardust dancing throughout the heart space,
Soft,
Gentle,
And playful.
The whole body,
The whole body brushed by this cosmic stardust sweeping past,
Playful and light,
Soft and gentle.
The whole body glowing with this cosmic light,
Radiating and shimmering with this cosmic stardust.
And might you,
For a moment,
Imagine,
All around you,
This velvet sky,
Alive with stars,
And you are floating in this sky.
Might you imagine that each star here in this sky,
Each particle of stardust,
Each streak of shimmering,
Holds a piece of your creativity,
Your joy,
Your light,
As you float in this vast and velvet sky,
Supported and held.
Allow your awareness to be brought to one star.
Imagine drifting to this star.
And as you approach this star,
I called your awareness,
You notice it transforming into a meadow,
A lush meadow,
Radiant,
Alive with life and energy.
As you notice this meadow,
What colors do you see?
What textures?
Notice if there are any trees on the outskirts,
Butterflies,
Other beings.
Notice that there are whispers in the wind,
Whispers of joy,
Of possibility,
Of stories.
This starscape is only one of your inner world,
Where you can create,
Heal,
Shine,
Inspire,
Can you feel how this starscape effortlessly inspires you?
Sip from this space,
Merging the timelines of your healing,
Your creativity,
Your joy.
Sip it in.
Listen to the whispers in the wind.
Bring your awareness back to your sankalpa.
It might have been,
I am radiant with creativity,
Or I am embracing my inner light with joy.
And as you say these words,
This sankalpa silently to yourself,
Allow this star to grow bigger.
Infuse this starscape with the energy of your sankalpa.
Feel it.
Notice the sensations.
Anchor it to here.
Take a deep breath through your nose.
Swallow it down.
And open your mouth and blow out gently your exhale.
Gently releasing this starscape,
Softening the edges of your awareness.
Remembering you can return here at any time.
It is always available to you.
Bring your awareness back to your physical body.
We'll take three deep breaths.
Inhaling through the nose.
Opening your mouth and sighing out.
Two more.
Inhale through your nose.
Feel your body expand with that breath.
Opening your mouth and sighing out.
And one last one.
Inhaling through your nose.
Opening your mouth and maybe bringing voice to this exhale.
Feel the vibrations in your throat,
Across the roof of your mouth.
Gently wiggling your fingers or your toes.
Maybe rolling gently from side to side.
Taking a full body stretch if that's what's called for.
And when you're ready,
You can blink open your eyes.
Knowing that you can carry this playful,
Creative light within you.
Helping you shine in all that you do.
Thank you so much for joining me on this Yoga Nidra.
Again,
My name is Jocelyn Bates.
If you don't follow me,
Please do,
My friends.
Until next time,
Namaste.
