30-Minute Yoga Nidra For Peace And Universal Flow

Welcome,

I'm Jocelyn.

This is a yoga nidra practice focusing on connecting to universal flow and opening up to a sense of oneness and peace within yourself.

You can begin by finding a comfortable spot to lie down or relax and giving your body time to settle in.

It's okay to move or wiggle or shake out places that feel tense but ultimately coming to a place of stillness in the body and you might want to bring a pillow to support your body or a blanket for warmth,

An eye pillow to block out the light.

There's no need to hold on to the weight of your body,

Allowing it to be held on the solidness beneath it.

Resting your body back,

Your head,

Shoulders,

Hips,

Feet,

And ankles.

Resting the muscles behind the eyes back and down.

Releasing the jaw and the root of the tongue back and down.

There is a beautiful surrender that happens when you allow the solid ground beneath you to hold you.

Yoga nidra is an effortless practice,

One with so many benefits.

Can you open your ears,

Your inner ears,

To listening to the sounds and vibrations both of my voice from this recording and the sounds in your space and taking a few deep breaths.

Allowing your inhale to flow down to your belly and your exhale almost on a sigh.

Inhaling deeply through your body and exhaling out.

Giving back.

Taking in and inhaling.

Exhaling,

Giving back.

This beautiful give and take with the world and the space around you.

Inhaling and exhaling.

And if you could count each inhale and exhale back from five like this.

Inhaling five.

Exhaling five.

Inhaling four.

Exhaling four.

Just like that continuing in your own pace.

You can release that.

In yoga nidra we work with Asankalpa.

Asankalpa is our heart's desire,

Our heart's intention,

A true north.

Take a moment to be present with your heart.

What is your heart calling for?

Asankalpa is stated in present tense,

I am,

And it carries with it a positive vibration.

You can always use I trust the universal flow within me or I trust in my body's ability to heal or I trust in my own unique story.

We're going to repeat this Asankalpa to yourself on the arc of a breath three times.

Moving through a rotation of consciousness,

Bringing your attention to different places in the body while you remain still,

Awake,

And aware.

Can you imagine that each place I call attention to is being flooded with a gentle tender light,

A gentle tender light at the tip of your tongue,

The inside of the right cheek,

The inside of the left cheek,

The tip of the nose,

A gentle and tender light,

The right eye,

The muscles behind the right eye,

The right temple,

A gentle and tender light flooding the right temple,

The space between the brows,

The left temple,

The muscles behind the left eye,

The left eye,

A gentle and tender flooding light,

The space between the ears,

A gentle and tender light,

The center of the throat,

The center of the heart,

The right shoulder,

A gentle and tender light,

Right elbow,

Wrist,

Palm of the hand,

Gentle and tender light,

Tip of the thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

All five fingers,

A gentle and tender light,

The palm of the hand,

Wrist,

Elbow,

Shoulder,

The center of the heart,

The center of the belly,

The right hip,

A gentle and tender light flooding the right hip,

Knee,

Ankle,

Center of the bottom of the right foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes flooded with a gentle and tender light,

The center of the bottom of the foot,

Ankle,

Knee,

Right hip,

Center of the belly,

A gentle and tender light flooding the entire right leg,

The entire right upper body,

A gentle tender flooding light across the entire right side of your body and the left hemisphere of the brain,

The heart center,

The left shoulder,

Gentle and tender light flooding the left shoulder,

Elbow,

Wrist,

Center of the palm,

Tip of the left thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

All five fingers,

A gentle and tender light,

Center of the palm,

Wrist,

Elbow,

Shoulder,

Center of the heart,

A gentle and tender light flooding in,

Center of the belly,

The left hip,

Knee,

Ankle,

Center of the bottom of the foot,

A gentle and tender light,

The tip of the big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes flooded with a gentle and tender light,

The center of the bottom of the foot,

The ankle,

Knee,

Left hip,

Center of the belly,

Can you imagine a gentle and tender light flooding the entire left leg,

The entire left upper body,

A gentle and tender light flooding the entire left side of your body and the right hemisphere of your brain,

The whole body,

A tender and gentle light flooding the entire body,

The whole body,

Like moonlight leaking from the sky,

Gentle and tender into the whole body and beginning to notice your natural breath,

The way your body breathes itself in its own time,

Effortless,

Can you imagine when you next inhale to inhale through the heart center and exhale through the heart center,

Inhaling through the heart center and exhaling through the heart center in your own time,

On your own breath as the body breathes you and can you imagine on your next inhale inhaling through the heart center up toward the back of the head and exhaling from the back of the head back to your heart center,

Inhaling from the heart to the back of the head and exhaling from the back of the head to the heart in your own time,

At your own pace,

Your body breathing you and on your next inhale can you imagine inhaling from your heart center through the back of your head to your mind's eye and exhaling from your mind's eye to the back of your head down to the heart center,

Inhaling through the heart center,

The back of the head and the third eye,

Exhaling from the third eye to the back of the head to your heart space in your own time,

Your body breathing you,

Might you sense in your body your own edges feeling the container of your body,

Where in your body do you feel the container your edges and now might you sense in your body the space,

The openness,

The possibility,

The freedom could you go back to sensing the edges in your body,

The container of your body where do you feel the structure that holds you in your body and where where do you feel the space,

The freedom and the possibility in your body might you be able to feel both the container and the space together,

Feeling the edges and the freedom and space in your body together,

Warm breath on cold glass,

Moonlight leaking down from the sky a string of fairy lights like a cosmos in a backyard,

A pages turn,

An ancient river,

Two feet solid on the earth a tender touch,

A drum's beat,

A calling and a dove's flight,

Resting in the silence,

The oneness taking a moment to revisit your sankalpa,

It may have been i trust in my unique story or i trust in my body's ability to heal or i trust the universal flow,

You may have worked with your own sankalpa but taking a moment to repeat it to yourself three times each on the arc of a breath and slowly beginning to deepen your breath,

Inhaling into your belly and exhaling deeply,

You might allow your inhale to rise from your belly to your ribs to your chest and exhaling from your chest to your ribs to your belly,

Riding that wave of your deep breath bringing awareness and alertness and awakeness to each part of your body you may want to begin to gently become aware of the room that you're in listening from that deep inner ear place,

You might want to wiggle your toes or your fingers gently moving your head from side to side,

You might want to take a full body stretch stretch or you might want to lay for a little longer and that's absolutely okay i thank you for taking this journey with me today,

It's an honor to help people walk back into themselves in a world that's so focused outwardly i would love to hear your feedback in the comment section if you enjoyed this yoga nidra and i look forward to bringing more to you,

Thank you,

Namaste