50-Minute Yoga Nidra For Opening To The Possibilities

This is a full 50-minute Yoga Nidra, bringing you through all five Koshas. Yoga Nidra is a beautiful practice to balance the nervous system and to work effortlessly with a Sankalpa (Your Heart's Intention)

If you're tired, anxious, restless, listless ... or any other on a list of not feeling quite right, please join me in this 50-minute effortless Yoga Nidra Practice and give yourself a bit of self-care. Love, Jocelyn B.

Transcript

Welcome,

I'm Jocelyn.

This is a full Yoga Nidra guided meditation.

So if you could find a comfortable place to lay down or sit back,

That might mean that you're laying down on the ground on a yoga mat or in your bed.

You might lay back on an easy chair of some kind.

Take a moment to support your body.

That might mean putting a pillow under your head,

Rolling up a towel or using a bolster under your knees or under ankles to give your body the support to relax fully because Yoga Nidra is an effortless practice.

You'll simply be listening to my voice,

The sounds and vibrations from this recording and in your space effortlessly.

You may need to wiggle out or shake or roll a part of your body that feels like it has a lot of energy built up in it and that is perfectly fine.

But finding yourself eventually into a place of stillness where your body is supported.

And just taking a moment to bring your awareness and attention to some of the larger muscle groups,

The shoulders and giving them the invitation to relax back and down.

You're not trying to manipulate your shoulders at all,

Just giving them the gentle invitation to release.

Bringing your awareness to your hips and giving them the gentle invitation through your awareness to let go.

You might even notice where your hips are meeting the support beneath them.

And the jaw,

You might just give that gentle invitation to the jaw to release back and down.

And taking a moment to feel where your body is being supported,

Where it is being held by the supports beneath your body.

You might even take a moment to feel the shape of your body as it is laying down or sitting down and being supported.

Can you feel the edges of your body,

The shape of your body in space?

And as we're getting to this place of stillness,

You might become aware of your breath.

You might become aware of your breath expanding and contracting with you.

Just taking a moment to notice where your body rises with each inhale you take.

And where your body falls with each exhale,

Not trying to manipulate your breath in any way.

Just noticing.

Bringing your awareness to your eyes.

We hold a lot of tension in our eyes,

So we're just offering a simple invitation to the eyes to relax back and down.

Bringing your attention to your ears and simply offering the invitation to relax,

Let go.

And if you could imagine that space between our ears,

Our inner ears,

And offering the invitation for the inner ears to open up to the sounds and vibrations of my voice,

Of this recording,

The sounds and vibrations in this space that you're in.

And just taking a moment to listen with your inner ears.

And to a few physiological sighs.

A physiological sigh is two gentle sips in through the nose,

Opening your mouth and sighing it out on the exhale.

So it's two gentle sips in through the nose,

Opening your mouth and sighing out the exhale.

We'll do this a few times.

Two gentle sips in through the nose,

Opening your mouth and sighing it out.

Two gentle sips in through the nose,

Opening the mouth and sighing it out.

Continuing in this way at your own pace,

Two gentle sips in through the nose,

Opening your mouth and sighing it out.

And you can do this two more times with two gentle sips in through the nose,

Opening your mouth and sighing it out.

One last time,

Two gentle sips in through the nose,

Opening the mouth and sighing it out.

And releasing that.

In a yoga nidra,

We work with a sankalpa,

And that is the heart's true north,

The heart's intention,

Or the heart's desire.

In a work with a sankalpa,

I am open to the possibilities in my life.

I am open to the possibilities in my life.

So we're going to inhale,

And then you're going to speak these words to yourself internally on the exhale.

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

Inhaling,

And saying to yourself internally,

I am open to the possibilities in my life.

As you exhale,

You're going to do this on your own and in your own time.

And releasing that now,

Can you imagine for a moment the movement of a tide coming in,

The way that it rolls across the beach,

Expanding outward,

The gentle rise of the tide.

And as I bring your attention to each body part,

Can you imagine a gentle rolling tide over that body part,

The center of the forehead,

The center of the forehead,

A gentle tide rolling in,

The top of the head,

A gentle moving tide rolling over the top of your head,

The back of the head,

A gentle tide rolling in over the back of the head,

The jaw,

The jaw,

A gentle tide rolling over the jaw,

The hinges of the jaw,

Gentle and rolling tide over the hinges of the jaw,

The back of the tongue,

A gentle flowing movement like a tide rolling in,

The roof of the mouth,

The inside of the right cheek,

The gentle flowing energy of a tide moving across the inside of the right cheek,

The tip of the tongue,

Your attention like a rolling tide rising gently across the tip of the tongue,

Inside of the left cheek,

The tip of the nose,

Your attention like a gently rolling tide coming in,

Washing across the tip of the nose,

The right eye,

The globe of the eye,

Your attention like a gentle rising tide washing across the globe of the right eye,

All of the little muscles behind the right eye,

Your attention rising like the tide across all of the muscles behind the right eye,

Right eyebrow,

Right temple,

Right temple,

The right ear,

Your attention rising like the tide rolling across the right ear gently,

The space between your ears,

Your ears,

The tide of your attention rising across rolling over that space between your right and left ear,

Your left ear,

The back of the neck,

Your attention rising like the tide rolling across the back of your neck gently,

Your right shoulder,

Right elbow,

Your attention washing across your right elbow like a tide of energy gently rolling across the right elbow,

Wrist,

Back of the right hand,

Palm of the right hand,

Tip of the right thumb,

Your attention like a gentle tide rising and rolling past the right thumb,

Tip of the first finger,

Second finger,

Third finger,

And tip of the fourth finger.

Can you imagine all five fingers of the right hand,

Your attention rolling across the tips of the fingers,

Palm of the hand,

Back of the hand,

Inside of the right wrist,

Inside of the right elbow,

The armpit,

Your attention like the rising tide gently rolling across the right armpit,

The collarbone,

The left shoulder,

Your attention like the rising tide gently rolling across the left shoulder,

Left elbow,

Wrist,

Back of the hand,

Palm of the hand,

The tip of the left thumb,

Your attention gently rolling across the left thumb like a tide rising to meet the shore,

Tip of the first finger,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

All five fingers of the left hand,

Your attention gently rolling across like a rising tide across all five fingers of the left hand,

Palm of the hand,

Palm of the hand,

Back of the hand,

Inside of the left wrist,

Inside of the elbow,

Your attention like the tide rising to meet the shore gently rolling across the inside of the left elbow,

The left armpit,

Center of the chest,

Your attention like a rising tide meeting the shore gently rolling across the center of the chest,

The right ribs,

The waist,

Right hip,

Your attention like the rising tide meeting the shore gently rolling across the right hip,

Thigh,

Knee,

Right lower leg,

Your attention like the rising tide rolling across the right lower leg,

Ankle,

Top of the foot,

Bottom of the foot,

The right big toe,

Your attention like the rising tide rolling across the right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes of the right foot,

Your attention rolling like a gentle tide coming in across all five toes of the right foot,

Bottom of the foot,

Top of the foot,

Inside of the right ankle,

The underside of the right knee,

The tide of attention rising and rolling across the underside of the right knee,

The right hip crease,

Your attention rolling across the right hip crease gently like the tide meeting the shore,

Can you imagine the whole right leg,

Your attention gently rolling across the whole right leg like a gentle and rolling tide coming in the whole right side of the body,

Right side of the body,

Your attention rolling in with the tide gentle across the whole right side of the body,

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

Your attention gently rising like the tide rolling across the whole right side of the body and the left hemisphere of your brain,

The pelvic bowl,

Belly,

Your attention gently rolling across the belly like a rising tide meeting the shore,

The center of the chest,

The left hip,

Your attention like a gentle tide rising your attention like a gentle tide rising the thigh,

Left knee,

Left lower leg,

Your attention like a gentle tide rising to meet the shore,

Rolling across the left lower leg,

Ankle,

Top of the foot,

Bottom of the left foot,

Your attention gentle and rolling like a tide across the surface of the shore,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes of the left foot,

Your attention gently rolling across like a rising tide,

Bottom of the foot,

Top of the foot,

Inside of the left ankle,

The underside of the left knee,

Your attention washing across like a tide rising up the underside of the left knee,

The left hip crease,

Left hip,

The pelvic bowl,

Your attention rising like the tide to meet the shore,

Across the pelvic bowl,

The left ribs,

Can you imagine the whole left leg,

Your attention washing over gently like a rising tide across the shore,

Over your whole left leg,

Your whole left side of the body,

Can you imagine your attention gently rolling over the whole left side of your body,

Like a gentle tide coming in across the shore,

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

Your attention like a gentle tide washing over the whole left side of the body and the right hemisphere of the brain,

Can you imagine for a moment the whole body,

Your attention gently rolling across the whole body like a tide rising to meet the shore,

Gentle,

Taking a moment to release that and just allowing your breath to be,

Just witness your breath not trying to manipulate it,

Just notice it,

Can you imagine the breath breathing you,

Just noticing when your body wants to inhale and when your body naturally wants to exhale,

This is your own beautiful rhythm of breath and it's perfect the way it is.

What if you could on your next inhale,

What if you could on your next inhale,

Your next natural inhale,

Just imagine inhaling into the navel center,

And on your next natural exhale,

Exhaling from that navel center,

Just inhaling into that navel center,

That solar plexus,

And exhaling from that same place.

And can you imagine the next time you inhale,

You're inhaling from your navel center up to your heart center,

And when you exhale,

You're exhaling from your heart center back down to your navel center.

And can you imagine on your next inhale,

Whenever it comes without manipulating it,

Inhaling from your navel center through your heart center and out your palms,

And when you're exhaling from your palms through your heart center back down to your navel center,

You're inhaling from your solar plexus through your heart center to your palms,

And when you're exhaling from the palms of your hands through the heart center to the solar plexus,

And you're doing this in your own time,

In your own beautiful breath,

Allowing the breath to breathe you,

You can release that now,

And I wonder if you could notice in your body the places that feel spacious.

Can you notice the places in your body that feel free,

That feel spacious,

With all kinds of room to move?

Just placing your awareness on these places in your body where you feel spacious,

And can you notice for a minute,

Where in your body do you feel trapped energy?

Are there places in your body that feel tight?

Tight?

Are there places in your body that feel cluttered,

Full?

And going back to noticing where in your body do you feel spaciousness,

Openness,

Freedom?

Where in your body do you feel that open,

Space-free movement?

And where in your body are you feeling tight or constricted?

Where there might be a feeling of trapped energy or tightness,

Can you feel into that?

And can you feel in your body both the areas where there is spaciousness,

Freedom and light,

And the areas that feel tight,

Constricted,

And the areas that feel cluttered,

Full?

Maybe some trapped energy,

Can you feel them at the same time?

Can you feel both the open space and the constriction at the same time in your body?

And letting that go,

An open field,

Bare trees that let the sky shine through,

A sun swelling over an open horizon.

Its reflection in the surface of water below,

The depth of an ocean,

A single heron flying above a lake,

A blank canvas,

A wild and whispering wisdom like wind through an autumn's leaves,

A single melody,

A child tucked in for sleep,

A night sky limitless and yet full of stars.

I'm going to stay quiet for a few minutes.

Taking a moment to deepen your breath,

Just a little,

Deepening your inhale,

Just a touch,

And deepening your exhale,

Just a touch.

Inhaling and exhaling.

Inhaling and exhaling.

One more time,

Inhaling through the nose,

And this time opening your mouth and sighing it out.

I'm going to connect with the heart's intention in the sankalpa one more time.

I am open to the possibilities in my life.

I am open to the possibilities in my life.

I'm 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.

Letting that go.

Letting go of any manipulation of your breath.

Manipulation of your breath.

You might want to begin to wiggle your fingers or your toes.

You might want to pull your head from side to side.

Wiggle your back out a little.

You might even want to take a full body stretch.

Those are my favorite.

You might want to roll onto your side in a child's fetal position.

You might want to flutter your eyes open.

So nice to get a beautiful rest,

To work with the sankalpa.

And you are welcome,

Of course,

To visit this at any time,

This yoga nidra.

Thank you so much for joining me today.

I really feel honored to record these for you.

So thank you so much for joining me again.

My name is Jocelyn.

Namaste.

Reviews

Thank you so much for this wonderful session. It’s become one of my go to sessions with the beautiful music. At first the sounds in the background got my attention and then my mind labeled them as birds and all was well. I’ll keep revisiting this one.