35-Minute Yoga Nidra Refresh For Your Day
This is a 35-minute Yoga Nidra Refresh for your day. Yoga Nidra is an effortless practice, so rest back. I invite you to close your eyes and join me in this guided meditation to refresh your body, mind, and spirit. You can use this track anytime throughout your day when you feel the need to refresh and reset. This is a deep rest practice that will leave you feeling refreshed, reset, and ready for the rest of your day. Enjoy! LOVE. Jocelyn b.
Transcript
Welcome,
I'm Jocelyn.
This is a yoga nidra break,
A deep rest to refresh your body.
So wherever you are,
Find yourself in a comfortable position,
Either sitting back in a chair,
Allowing your head to rest back,
Allowing your hips to rest back and your spine to rest back or laying down.
You can find a place to lay down,
Whether it be in your bed or on the ground,
Trying to find a place that is effortless as possible for your body.
This is a break.
We're going to refresh your body.
And once you find yourself in that place of as much effortlessness as possible,
And that might mean pillows or rolled up towels,
Offering to your body the rest that it deserves,
I invite you to close down your eyes,
To block out the light,
To allow your awareness and attention to be directed inward.
Allowing your awareness to travel down your body,
Starting at the top of your head,
Just scanning your body,
Moving all the way down to the bottoms of your feet,
Noticing any sensations that are present in your body.
You might feel tension,
Heat,
Coolness.
You might notice,
As you begin to scan down from the top of your head,
Thoughts.
As you get down closer to the heart,
You might notice feelings.
You might notice sensations along your skin,
Allowing your awareness just to scan all the way down the body.
And when you're doing this,
You might recognize that a part of your body feels like it's working right now,
And it is okay to allow yourself to wiggle that out or roll that part of your body out to give it a little movement in order to come to stillness.
We are going to breathe together just for a few rounds of breath.
We're going to be inhaling through the nose,
And on the exhale,
We're going to vocalize a hum.
And that means that your lips are together,
But your teeth are apart.
And you can hum on any note that feels right,
Can be high or low.
And as we hum,
I invite you to notice the vibrations and resonance throughout your skull,
Nasal passages,
Throat,
And even your chest.
So we'll do about six rounds of this humming breath,
And you can feel free to breathe along with me or breathe in your own inhalation and exhalation,
In your own time,
Your own pace,
However it feels correct for you.
So let's begin.
Inhaling and releasing that,
Just bringing your awareness to all of the sensations within your head,
Your throat,
Your chest,
Your belly.
After those six rounds of breath,
I'm going to walk your awareness around the body in a rotation of consciousness.
This is effortless,
So all you have to do is listen to my voice,
Allowing your awareness to follow along on this journey.
As my voice stops on different parts and areas of the body,
Might you allow yourself to imagine in that part of your body,
The sensation of a cool breeze.
The sensation of that cool breeze brushing past that part of your body.
And we'll start with the top of the head,
Bringing your awareness to the top of the head,
And imagining that sensation of a cool breeze brushing past the top of the head.
Cool and refreshing,
Clear and new,
And the center of the forehead,
Your awareness with the sensation of a cool breeze brushing past.
The bridge of the nose,
Both eyes,
The sensation of a cool breeze brushing past your eyes,
Clearing out the globes of the eyes,
The eyelids,
The eyelashes,
The eye sockets,
All the muscles around the eyes.
A cool breeze brushing past.
You might even imagine how the sky looks on a day with a cool breeze,
How clear and bright the sky can look,
Feeling that sensation across both eyes,
Both temples,
A cleansing cool breeze across both temples,
Both ears,
The hills and valleys of the ears,
The folds of the ears,
And the lobes of the ears,
And the inner ears.
Cool and cleansing breeze sweeping past both ears,
And the muscle of the mind in that space between both ears,
Imagining that cool breeze just brushing past,
Sweeping away,
Clearing and cleansing the muscle of the mind.
Both cheeks,
Cheekbones,
The tip of the nose,
And both nostrils,
That cleansing and clearing breeze of coolness.
You might even imagine the smell,
That clear smell on a breezy day.
Both lips,
Teeth,
Gums,
The entire environment of the inside of the mouth,
A gentle and cool breeze blowing through,
Cleansing and clearing,
The nape of the neck,
The back of the throat,
The back of the shoulders,
A beautiful cleansing cool breeze,
Bringing a sense of newness across the shoulder blades,
Both armpits,
Like a clear spring day with that cool breeze and that clear sky,
And your awareness now moving down both arms,
From your shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
And both hands,
Including all 10 fingers,
Feeling that brush of a cool breeze clearing out,
Cleansing,
The collarbone,
Center of the chest,
The ribs,
That cool and cleansing breeze of spring,
Bringing in clear skies,
And the waist,
The belly,
And the pelvic bowl,
Bringing that sensation of a spring's breeze,
That cool and clearing breeze that brings in the clarity in the sky,
Crystal clear,
The tailbone,
The glutes,
Breeze sweeping across both glutes,
Clearing out,
Refreshing,
And moving down both legs,
From the hips,
Thighs,
Knees,
Shins,
And both feet,
Including all 10 toes,
Feeling that cool breeze blow across them gently,
Cleansing and clearing out,
Bringing in clear skies,
Allowing your awareness to settle over the whole body,
Allowing the whole body to feel that sensation of a cool breeze clearing out all the cobwebs,
Clearing and cleansing,
Bringing newness,
Bringing clear skies,
Refreshing the whole environment of your body,
And bringing your awareness now to your breath,
Just allowing your awareness to witness your breath in this moment,
Noticing the temperature of breath,
The ease of breath,
The flow of your breath,
Notice where your breath wants to travel in your body,
Where it wants to bubble up,
Your awareness is simply a witness to the beautiful flow of breath in and out of your body,
Each inhale,
Refreshing your cells with nourishment,
And each exhale,
Releasing anything that's no longer needed,
Each breath,
A refreshment,
Nurturing your body,
And each exhale,
A letting go,
And a releasing,
And might you imagine now that your breath was born in the solar plexus,
The navel center,
So when your body next wants to inhale,
Might you imagine that inhale starting in the navel center,
Allowing your breath to expand in all directions,
And as you exhale,
Allowing it to settle back down to the center of the solar plexus chakra,
Just imagining that your breath is born here at the navel center,
And on the inhale,
It expands in all directions,
And as you exhale,
It comes back to that center point of the solar plexus,
And with each inhale,
Allowing your breath to expand further in all directions,
And each exhale,
Coming back to that center point,
Each inhale,
You're expanding maybe even past your physical center,
Your physical body,
Into your energetic body,
And each exhale,
Back to the center point,
You might even imagine inhaling into that solar plexus,
Expanding it out into your environment,
Your space,
And exhaling back to that center point once again,
Releasing your awareness from the breath,
And allowing your attention to scan your body for any places where you feel a sense of newness,
A sense of rebirth,
A sense of use maybe,
Where do you feel the sense of refreshing energy in your body?
Allow your awareness to scan your body for the places that feel ancient,
They feel maybe old or wise,
Or maybe they feel dusty,
Maybe it's those places that have been stuck in a pattern.
Allow your awareness to find those places.
I invite you to bring your awareness back to the places that feel new,
Refreshed,
Rebirthed,
It might feel childlike,
Maybe they're the places where your inner child dances,
Where the unexpected can happen,
And allowing your awareness to scan your body again for those places that feel more ancient,
Older,
Familiar maybe,
Maybe really familiar,
Maybe these places feel in a routine or even rote,
And might you just for a minute bring your awareness to both places,
The places that feel refreshed,
New,
Unexpected,
Cleansed and cleared,
And the places that feel old,
Maybe stuck in a pattern,
Maybe they feel ancient,
Like a dusty book that's been in the library for a long time,
And releasing your awareness,
A gentle waterfall across wet rocks,
And a water's surface like a mirror,
A dandelion,
And a shooting star,
And the branches of trees in a cool spring breeze,
The clear blue sky,
I'm going to remain quiet for a minute,
Gently beginning to deepen your breath slowly and at your own pace,
And we're going to do just three rounds of that same humming breath with your inhale through the nose,
And on the exhale with the lips closed and the teeth slightly apart,
And we'll hum,
You can do it in your own pace or along with me,
Inhaling,
Allowing all the resonance and vibration to begin to wake up your body,
Taking notice of the shape of your body in your space,
Maybe moving your fingers a little or your toes,
Gently allowing your hips to move in whatever way they want to move,
Or your spine,
Your head,
You might want to roll to one side,
And stay there for a minute,
Or you might want to just sit up,
Gently flutter your eyes open,
Ready for the rest of your day.
Thank you so much for coming along with me.
Namaste.
I'm Jocelyn.
If you don't follow me on my teacher page here on Insight Timer,
Please consider it.
I have a lot of tracks that are yoga nidras,
Inspirations,
I have a bunch of courses,
And I run live events every week.
I so appreciate your presence here,
And I'll see you next time.
