Welcome.
I'm Jocelyn.
This is a deep rest 30-minute yoga nidra.
Yoga nidra is effortless.
So if you'd like to find yourself either sitting back or laying down,
You might want to put some extra support beneath your body wherever it's calling for it.
You might want to bring a towel or a blanket to put over yourself and you might want to turn the lights low.
It's just a reminder that if you do fall asleep during a yoga nidra,
It is still so beautiful for your body.
Your subconscious mind is still listening.
So whenever you get to that beautiful place of support and comfort and as much effortlessness as you can,
Allowing your eyes to gently close,
Bringing your awareness inward behind the eyes,
Inviting all the muscles of the eyes,
All the tendons,
Tissues,
All around the eyes to rest.
Allowing your awareness to move toward the temples.
Inviting the temples to rest.
Inviting your awareness to your ears,
All the folds of the ears,
Ear lobes,
Ear canals,
Bones of the ears.
Inviting them to rest back.
Inviting an effortless opening of the ears to all of the sounds around you.
All of the sound vibrations present in your space.
Inviting your awareness to the muscle of the mind.
Inviting a softness on all the edges of the muscles of the mind.
Inviting the sensation of rest.
Inviting your awareness to travel down both sides of the face to the jaw.
All the muscles around the jaw,
The bones of the jaw.
Inviting a rest to all the areas of the jaw.
Bringing your awareness into the inside of the mouth and all the surfaces of the mouth.
The teeth,
Gums,
The inside of the cheeks,
Tongue,
The roof of the mouth,
All the hills and valleys of the mouth.
Inviting a love awareness to gently travel to the root of the tongue,
All the way down to the center of the throat.
A tender softening and invitation to rest.
The clavicle,
The sternum,
And both shoulders.
An invitation to rest like the letting out of a sigh after a long day.
Soft,
Gentle,
Tender.
Inviting your awareness to travel down the arms,
Over the upper arms,
The back of the upper arms,
The elbows,
The joint of the elbow,
Down all the sides of the forearms.
This invitation to rest,
Like a love note,
A whisper of tenderness.
All the way down to both wrists,
Both hands,
The top of the hands,
Palms of the hands.
A whisper of invitation to rest.
And all five fingers of both hands,
Thumbs,
Second fingers,
Third fingers,
Fourth fingers,
And fifth fingers.
Your awareness as an invitation to soften into tenderness,
Into rest.
Allowing your awareness to travel upwards toward the heart,
The heart center,
The muscle of the heart,
All the sides of the heart.
A gentle invitation,
Like a whisper,
To soften,
To rest.
In tenderness,
All across the heart.
Allowing your awareness to travel across all of the ribs,
The front ribs,
Back ribs,
Sides of the ribs.
A whisper of invitation,
In and out of each rib,
To rest.
Your awareness moving down to the navel center,
The belly,
All of the softness of the belly.
An invitation to rest.
Inviting your awareness now down toward the pelvis,
The bones of the pelvis,
All the organs within the pelvis,
Muscles and tissues.
A soft whisper of invitation to rest.
Like that sigh at the end of the day,
That lets it all go.
Allowing your awareness to travel across the hips.
That invitation and that whisper.
It's okay to rest.
Allowing your awareness to travel down your legs.
An invitation to rest across all the surfaces of your thighs,
All sides of the calves,
And your ankles.
This whisper of invitation from your awareness to rest all down your legs,
Into the feet,
The tops of the feet,
And the bottoms of the feet.
Softening with tenderness.
Allowing your awareness to bring that invitation to rest across all ten toes.
The big toes.
The second toes.
Your awareness as an invitation to rest.
Allowing your awareness to travel across the whole right side of the body with an invitation to rest.
To soften back.
Like a gentle sigh at the end of the day.
The whole right side of the body and the left hemisphere of the brain.
Invitation to rest.
The whole left side of the body.
Softening into rest.
The whole left side of the body and the right side of the brain.
The whole body.
An invitation to rest.
Softening and tender.
Like a sigh at the end of the day.
Might you bring your awareness now to your breath.
Just witnessing the inhales and exhales of your breath just the way they are.
Just noticing with a soft awareness the gentleness of an inhale and how it moves effortlessly into the exhale.
A softened gaze across the river of breath in your body.
Just noticing the breath.
Might you imagine on your next inhale and as you inhale the breath is moving from your belly to your heart.
And on each exhale the breath is moving from your heart to your belly.
And as this breath moves with each inhale and exhale it is softening all the energy and all the parts of the body between the belly and the heart.
Expanding this softness.
This tenderness.
From the belly to the heart on the inhale and from the heart to the belly on the exhale.
Just imagining that softening almost as if any of the hard edges are evaporating with the movement of breath.
As your body rests and your breath heals.
And might you invite your awareness to all of the places in your body where you feel anxiety,
Worry,
Or fear.
It might be places of tension,
Of hard edges,
Or it might be places within the body that have a sensation of limitation.
Bringing your awareness to all of the places in your body where you experience worry,
Anxiety,
Or fear.
Bringing your awareness now to the places in your body where you feel the resonance of trust.
Where do you feel the resonance of trust in your body?
Of faith.
Of a lineage.
Of a story that extends beyond this life.
Allowing your awareness to come back to those places of fear and worry and anxiety.
Bringing your awareness back to those places of trust,
Of faith,
Of a larger story happening.
Might you now bring your awareness to both of these places in your body.
The places of fear and worry and anxiety as well as the places of trust,
Of faith.
Of the larger story that's happening.
Might you bring your awareness to both places simultaneously.
A distant drum.
A hawk's call.
Footprints in the mud.
A waning moon from this lifetime.
And many other lifetimes.
Beaded bracelets jangling.
On an elderly woman's wrist.
Generations of a family.
A photograph.
In a sunbeam.
Right here.
Gently beginning to deepen your breath.
Inhaling through your nose.
And exhaling through your mouth.
Going a little deeper on each inhale.
We're just going to do three rounds of the physiological sigh together.
It's two gentle sips in through the nose.
Opening the mouth and sighing it out.
Here we go.
And we're simply going to bring one more breath in through the nose.
Bringing the lips together but the teeth apart.
Bringing some vibration into us with a hum.
So inhaling through your nose.
Lips together and teeth apart.
Feeling that vibration begin to wake up.
Within you.
You might want to wiggle your fingers or your toes.
You might want to roll a little bit from side to side.
Or undulate your spine.
You may want to turn over onto your side in a fetal position.
Just to gather your energy.
You may want to sit up.
Blink your eyes open.
Bring your hands to your heart and your belly if you feel calm.
And whisper a note of gratitude to this body.
Who works so hard day in and day out.
It's not easy to rest when we're so busy working all the time.
But your body did it.
It rested.
And for that we are grateful.
Thank you so much for joining me on this deep rest 30 minute yoga nidra.
My name is Jocelyn.
Thank you again.
Namaste.
