50-Minute Yoga Nidra ~ Ripples In Still Water
This is a 50-minute Yoga Nidra through the subtle selves, the five Koshas. It's a Journey through the heart into the place where we dance in freedom with nature. Lie back and give yourself the gift of these 50 minutes to reset your nervous system, feel the freedom and dance of energy in your body, and enjoy some much-needed self-care. This is a transmission of Yoga Nidra inspired by a recent Soul Art Journey I went on, I hope you enjoy it. LOVE. Jocelyn b.
Transcript
Welcome,
I'm Jocelyn.
This is a guided yoga nidra through the koshas or the five subtle selves.
Take a moment to get comfortable.
And that might mean that you're lying down on the ground or on your bed,
Maybe laying back in a chair,
But finding yourself in a place where you can let go of holding everything together,
Holding everything up.
You might want to take a pillow,
Put it under your knees or your ankles,
Under your neck,
Even roll up a towel or a blanket,
Putting something on you for warmth,
Maybe putting your favorite sweater on.
That's what I always do.
You might use an eye mask to block out the light.
And just getting comfortable where you are,
Supporting your body,
Feeling the support beneath your body so that you can really let go.
And while we're getting to a place of stillness,
You might just want to wiggle something out,
Move,
Stretch to make sure that you can find that still place supported wherever you are.
And if it's comfortable for you,
Closing down the eyes and just bringing your awareness to some of the larger muscle groups,
The head,
Just bringing your awareness to your head,
Allowing it to rest back and down.
And your shoulders,
They hold so much up,
They hold on to so much,
Just giving them a little awareness,
Allowing them,
Giving them permission to rest back and down.
The hips,
We carry so much in our hips.
And again,
Just bringing your awareness there and giving them the permission to rest back and down.
Bringing your attention to your eyes,
Allowing them the opportunity to rest back and down.
There's nothing to focus on,
Just my voice.
Yoga Nidra is an effortless practice.
The only thing at hand during a Yoga Nidra is to rest.
Listen to my voice and give yourself the gift of this time.
It's bringing your attention to your jaw.
It does so much work for us,
Giving it permission to rest back and down.
There is nothing to do here,
Nothing.
And bringing your attention to your ears,
Opening them up a bit and listening.
What do you hear?
Listen to the sound of this recording,
To the sounds within the space that you are in.
Listening to any vibrations happening in your space.
And opening those inner ears,
Your inner ears.
What do they hear?
You might be hearing an inner voice.
We all have an inner voice that speaks to us,
Whether we're aware of it or not.
You might be hearing something it's saying.
Or you might just be hearing the static of energy.
There's no right or wrong here.
Open up your inner ears and what do you hear?
And for a minute,
Just put your awareness on your breath.
You're not trying to change it.
You're not trying to modify it in any way.
Just notice your breath.
Notice the temperature of your breath.
Notice how it feels going in and out of your body.
Notice where it expands and where it contracts.
Just being present with this miracle of breath.
That keeps us alive.
That connects us to the world around us.
Every breath you take in is connected to this world.
How amazing is that?
And then moving your awareness to the center of your chest.
Your heart space.
And opening up the inner ears of your heart space.
The inner eyes of your heart space.
The inner hands of your heart space.
What's there for you?
You might feel something and you might not.
You might hear something and you might not.
You might see a video of your life playing.
Or your dreams playing.
Like a movie.
Or you might not.
Just being with this space at the center of your chest.
In Yoga Nidra we work with a Sankalpa.
A Sankalpa is your true north.
Your heart's intention.
Your heart's desires.
Listen with your heart.
And see if any desire or intention comes to mind.
There's no right or wrong here.
Just be present with your heart for a minute.
Often when I am present with my heart,
I see color and I see nature.
And that can be part of your Sankalpa.
A Sankalpa is generally stated in a positive form with the words,
I am.
You can create your own from what you're experiencing in your heart space.
Or you might use the Sankalpa,
I am the colors of the rainbow.
I am everything.
Or maybe,
I am full of love and light.
Or even,
I am flowing with this life.
You can choose whatever Sankalpa you would like.
The way we work with a Sankalpa is,
We repeat it three times to ourselves on the arc of a breath.
So whatever Sankalpa you choose,
Inhaling.
And as you exhale,
Repeat it silently to yourself.
And two more times at your own pace,
Inhaling.
Repeating it to yourself and exhaling.
And once you've done that,
You can release it.
And we're going to go on a rotation of consciousness.
I'm going to remind you that this is effortless.
Simply listen to my voice,
And allow your awareness to travel along with it.
A rotation of consciousness is a way to bring awareness to the physical self.
With my voice,
I'll be guiding you from one physical place in the body to the next.
All you have to do is listen to my voice,
And let your awareness travel with me.
We'll start with the tip of the tongue.
Can you place your awareness like a gentle drop of rain in a still water on the tip of your tongue?
Inside of your right cheek,
Can you place your awareness like a gentle drop of rain in still water?
Roof of the mouth.
Inside of the left cheek,
A gentle drop of rain landing in still water.
Your awareness.
The right nostril.
Gentle awareness like a gentle drop of rain.
The right eye.
Gentle awareness like a drop of rain in still water.
Rippling out.
The globe of the right eye.
The muscles around and behind the right eye.
Gentle awareness like a raindrop on still water.
Your right temple.
The ripples of awareness expanding to the right temple.
Eyebrow.
Center of the forehead,
The mind's eye.
A gentle raindrop landing on still water.
Your awareness rippling out from the mind's eye.
Left eyebrow.
Left temple.
All the little muscles behind and around the left eye.
Gentle awareness like a drop of rain in still water.
Rippling out.
A globe of the left eye.
The left eye.
Left nostril.
Gentle awareness like a drop of rain landing in still water.
Rippling out.
Back of the tongue.
Gentle awareness.
Center of the throat.
Right shoulder.
A drop of rain landing on still water.
Rippling out with your attention and awareness.
Right elbow.
Gentle awareness.
Inside of the right wrist.
A drop of rain gently landing in still water.
The way nature invites itself back in.
The palm of the right hand.
A gentle awareness rippling out from the palm of the hand.
Tip of the right thumb.
A single drop of awareness on the tip of the first finger.
Second finger.
Third finger.
Fourth finger.
Gentle awareness.
Can you imagine a drop of rain landing in still water?
On your right ribs.
Your attention rippling out.
The right side of your waist.
The right hip.
A gentle raindrop landing in still water.
Your attention rippling out.
Right thigh.
Knee.
Right lower leg.
Right ankle.
A gentle drop of awareness landing on the right ankle rippling out.
Bottom of the right foot.
Tip of the right big toe.
Tip of the second toe.
Like raindrops gently landing.
Tip of the third toe.
Fourth toe.
Fifth toe.
The pelvic bowl.
A gentle drop of rain in still water.
Your attention rippling out from the pelvic bowl.
The left shoulder.
Elbow.
A gentle drop of awareness on the inside of the left wrist.
The palm of the left hand.
A gentle drop of rain in still water.
Your awareness rippling out.
Tip of the left thumb.
Tip of the first finger.
Second finger.
Third finger.
Fourth finger.
The left ribs.
Left side of the waist.
A gentle drop of awareness.
The left hip.
Your awareness rippling out.
Left thigh.
Knee.
Left lower leg.
Awareness rippling out.
Left ankle.
A drop gently landing in still water.
Your awareness.
Bottom of the left foot.
Tip of the big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Gentle drops of awareness rippling out.
The pelvic bowl.
The center of the chest.
The heart center.
A gentle drop of rain landing in still water.
And your awareness rippling out.
From your heart center.
And just as a ripple in still water.
Our breath has its own wave.
Its own rhythm.
Take a moment to put your awareness on your own breath.
Allowing it to ripple freely throughout your body.
Don't try to control it.
Effortless.
Just witness.
The ripples of breath through your body.
It might be a slow ripple.
Or a faster ripple.
There's no right or wrong here.
Just witness it.
Feel it.
And without trying to control that breath.
Instead allowing the inhale and exhale to arise from the still water of your body.
Bring your awareness back to your heart center.
And allowing your inhale to feed and feel through the heart center.
So without trying to control your breath.
Your energetic body.
Your breath.
Your energetic ripples of breath.
Whenever your next inhale comes.
May you imagine that you're inhaling into your heart space.
Allowing that ripple to expand.
And whenever your next exhale comes.
Can you imagine that exhale through the heart center.
And back out.
In your own time.
In your own pace.
Imagining when you inhale.
You're inhaling into that center of the chest and the heart space.
Allowing that ripple to expand freely.
And when you exhale.
Back through the heart center.
Doing this at your own pace.
Feeling into your own flow.
Rhythm and ripple.
Allowing your body to breathe you.
Into the waves of breath.
And when you inhale.
Inhaling through the heart space.
Allowing the freedom of that ripple to expand.
And when you exhale.
Exhaling through the heart space.
Setting that ripple free.
Into the world around you.
As you notice your inhale.
Breathing into your heart.
Allowing the ripple of your breath to expand.
Within your heart space.
And as you exhale.
Exhaling through that heart space.
And releasing that ripple out into the world around you.
Might you imagine the love that's possible.
As we breathe.
Through our hearts.
Giving and receiving.
The energy.
Of who we are.
Where we came from.
You are a work of art.
Effortless.
Being breathed.
By your own body.
Inhaling.
Into the heart space.
Allowing your ripple to expand.
And when you exhale.
Releasing that ripple of your energy out into the world through the heart space.
And slowly releasing that.
And bringing your awareness.
Back to your body.
I wonder if there is.
An area of your body.
That feels.
The natural rhythm.
Of breath freely.
Is there.
A part of your body.
That welcomes.
Your natural breath.
That invites that natural rhythm in and dances with it.
Where in your body.
Does your breath dance.
Freely.
And.
I wonder.
If there are places.
In your body.
That feel more.
Constricted.
The doors to the ballroom are closed.
When it comes to.
Allowing.
The natural energy of your breath.
Do you have places in your body.
That resist the natural rhythm of your breath.
Are there places in your body that simply.
Close the door to that flow of energy and breath.
What does that feel like.
And.
Could you go back to that feeling.
In your body in the places.
That invite your natural rhythm.
That invite your energy and your breath in.
To dance.
And play.
Open.
To the movements.
Of breath.
What does that feel like.
The places in our body that.
Are open and inviting.
To our natural rhythms of energy.
And one more time.
Going back into those places in the body.
That.
Close the door to that natural rhythm.
The natural flow of breath in the body.
What does it feel like.
What does it feel like in those places.
It might be more still.
And.
Might you.
Call in both places.
Into your awareness.
The places in our body that dance freely.
Across the ballroom of our body.
The places that.
Invite in.
The flow of energy and breath.
And.
The places.
That stay.
Still.
That.
Close the door.
To that flow.
Can you feel them both.
At the same time.
Sensing both.
The energy.
Flow.
Freedom and dance.
As well as the stillness.
The closed door.
The.
Places where.
We are not.
Inviting.
That flow.
You can.
Release that.
And just.
Placing your awareness.
At the center.
Of the heart.
A gray.
Sky.
Spring.
Trees.
A circle.
Of forest.
Around still water.
The reflection.
Of clouds.
On the water's surface.
The birds.
Songs.
A gentle breeze.
The first.
Drop.
Of rain.
From the sky.
And another.
And another.
And another.
And another.
And another.
Each drop.
Invited.
Into the still water.
Leaving its.
Reflection.
Of ripples.
Across the surface.
Of that still water.
Until.
It's a symphony.
Of circles.
Dancing.
Joining.
Celebrating.
As the sky.
Releases.
Itself.
Into the dance.
And the birds.
They don't hide.
They sing its song.
I'm going to stay quiet for a minute.
While you.
Experience.
You.
And taking a moment.
To.
Simply.
Notice.
Your inhale.
And.
Notice.
Your exhale.
Notice.
Your body.
Breathing you.
You might even want.
To deepen.
Your breath.
Inhaling.
And exhaling.
A few more times.
Deepening your breath.
Into your body.
Inhaling.
And exhaling.
And bringing back.
To your awareness.
The sankalpa.
You worked with.
In the beginning of this yoga nidra.
It might have been.
The sankalpa.
I am.
The colors of the rainbow.
I am.
Everything.
Or maybe.
I am full.
Of love.
And light.
Or even.
I am flowing.
With this life.
Whatever you chose.
Just bringing it back.
Into your awareness.
And repeating it silently.
To yourself.
On the arc.
Of a breath.
Three times.
Inhaling.
Exhaling.
And repeating to yourself.
Your sankalpa.
Two more times.
Inhaling.
Repeating your sankalpa to yourself.
On the exhale.
And one more time.
Inhaling.
And exhaling.
Repeating your sankalpa to yourself.
You can.
Take a moment.
Just to feel.
The outside of your body.
Where your body meets the ground.
Where your body is supported.
Just notice the shape.
That your body is taking.
And you might.
Gently.
Wiggle.
Your fingertips.
Or the tips of your toes.
You might.
Roll your head back and forth.
My favorite is always taking.
A full body stretch.
You might.
Roll to your side.
You might.
Flutter your eyes open.
Just.
Slowly taking in.
Your environment.
And the space that you're in.
Once more.
And take notice.
Of the energy of the space.
Because.
Having done so much.
Beautiful energy work.
You might.
See the ripples.
In the space.
And I would like to say thank you.
It's an honor.
For me to get to.
Record these yoga nidras.
For you.
And.
I don't take that honor lightly.
I really appreciate.
The time you've spent with me.
And.
I hope to.
See you here again.
Thank you.
Namaste.
4.9 (128)
Recent Reviews
Phebe
December 18, 2025
Best yoga nidra I’ve found on this app. Beautiful and creative guidance and imagery!
Cindy
October 11, 2025
There is something magical about this meditation. I’ve listened to it three times and I’m fascinated by the nidra spell it creates. The end does bring one back to awakening. 🌱
Brian
April 25, 2025
Wonderful. I could really feel the ripple metaphor throughout my body during the body scan and breathing. Thank you!
Jamita
April 14, 2025
This was INCREDIBLE! Sooo relaxing 😭🩵 Thank you thank you thank you. 🫶🏻 Only thing – the changed music at the very end became a little overwhelming so I needed to stop end the listening. (im super sensitive to sounds so could be that) But otherwise this was peeerfect 🤍
Ginger
March 24, 2025
Reviews of yoga Nidra are always a bit challenging because I’m so relaxed! Putting this in the favorites folder—thank you. Beautiful all around.
Lee
August 20, 2024
Beautiful nidra. Lovely voice, pacing and imagery. Thank you and Blessings 🕊️💦💕
Inna
April 9, 2024
Beautifuly relaxing with nice background music! Than You! 💙💙💙