32-Minute Midday Yoga Nidra For Deep Rest

Welcome,

I'm Jocelyn.

This is a yoga nidra to find a little bit of rest in the middle of your day.

So if you could find yourself in a position where your body is supported,

Where there's a bit of comfort,

If that means that you have to get a pillow or put something under your knees,

Under your neck,

Under your ankles,

You might want to get an eye mask or something to block out the light.

But find yourself in a comfortable position,

One where your body doesn't have to work.

Yoga nidra is effortless.

It is a beautiful practice that gives back to the body.

And when you find yourself there,

I invite you to close down your eyes and just take a few deep breaths,

Inhaling through your nose,

Exhaling through your mouth.

At your own pace a few more times,

Inhaling through your nose and exhaling through your mouth.

Inhaling through your nose,

Exhaling through your mouth.

One last time,

Inhaling through your nose,

Exhaling through your mouth.

You might even put a little sound on your exhale.

And simply allowing your body to find some stillness.

Allowing your breath to be in its own pace,

Its own depth.

Just bringing your awareness gently to your eyes,

The globes of your eyes,

The little tiny muscles behind your eyes,

Your eyelids,

Eyelashes,

And inviting all of those places to simply release.

Bringing your awareness to your temples,

Just inviting your temples to release.

Bringing your awareness to the back of your head and inviting the back of your head to release back and down.

This is effortless,

So a gentle invitation is all you need,

The intention,

The invitation to relax,

To release,

To let go.

You might even imagine,

As you invite areas of your body to release,

An effortless bubbling up of what you've been holding onto,

Like an effervescence coming off of that particular part of your body.

Bringing your attention to your ears,

The outer ears,

The folds of your ears and lobes of your ears,

A gentle invitation,

Bubbling up,

An effervescence of releasing.

Bringing your attention to the inner ear and inviting your inner ears to gently open.

What do you hear when your inner ears gently open?

You might hear my voice or the music on this recording.

You might hear sounds in your space.

You might hear your own heartbeat.

It's quite amazing how many vibrations we can hear when we allow ourselves to open up the inner ears,

The space between the ears and the muscle of the mind,

Bringing your awareness to the muscle of the mind.

Gently allow the letting go,

That bubbling up,

That effervescence.

You might imagine it like a fist gently unfurling and bringing your awareness to your nostrils and the gentle cadence of inhale and exhale.

Maybe you notice the temperature of air as you inhale and exhale and bringing your awareness to the lips,

The upper lip,

Lower lip,

Your teeth and gums inside of your mouth,

Inside of the right cheek and inside of the left cheek,

The roof of the mouth,

Floor of the mouth,

Tip of the tongue.

Just a gentle invitation to release.

This is effortless like effervescence bubbling up the back of the tongue,

Bringing your attention to your jaw,

A gentle invitation to simply release.

Just your attention there,

A gentle invitation and bringing your awareness to the back of your neck,

The center of the throat,

The sternum,

The collarbones,

The shoulders,

Gentle invitation to release back and down.

The elbows,

Wrists,

Palms of the hands and all your fingers,

A gentle invitation to release,

Let go,

Effortless.

Bringing your awareness to the front of the heart,

A gentle invitation of release to the front of the heart and bringing your awareness to the back of the heart,

That effervescence bubbling up,

Releasing anything you are holding in the back of your heart.

The whole heart,

The heart center,

Effortless,

Effervescence,

Releasing,

Letting go.

The ribs,

Bringing your awareness to your belly,

Your lower belly,

Your pelvic bowl,

Just inviting these areas to release.

It's okay.

You're safe.

Bringing your attention to your hips,

We hold a lot in our hips,

Gently inviting your hips to rest back,

Take a moment off,

Effortless effervescence.

The knees,

Ankles,

The feet and all the toes,

A gentle invitation of release,

Bringing your awareness to both of your legs with that gentle invitation of release and bringing your attention to your whole trunk of your body,

Gently inviting the trunk of the body to let go,

It's safe,

And bringing your awareness to your whole head,

All of your head and neck.

You might even feel the weight of your head and neck as you gently release.

Gently hold there,

And the whole right side of your body,

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

That gentle invitation of awareness.

The whole left side of the body,

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

With that gentle invitation of awareness and release,

Your whole body,

Your whole body,

And just beginning to bring your awareness to your breathing,

You're not trying to change it,

Just bringing your awareness to your inhalation and your exhalation.

Might you imagine that as you inhale,

Your breath moves from the bottoms of your feet all the way up to the top of your head,

And as you exhale,

Your breath moves from the top of your head all the way down to the bottoms of your feet.

Breathing and exhaling in your own time,

But might you imagine that as you inhale,

You inhale from the bottoms of your feet all the way up to the top of your head,

And as you exhale,

Your breath moves from the top of your head all the way down to the bottoms of your feet in your own time,

Your own depth,

Trusting that your breath is perfect,

Trusting and allowing your body to breathe you,

And might you imagine on this next inhale that as you inhale,

You inhale from your right palm all the way across your body to your left palm,

And when you exhale,

That exhale travels from the left palm all the way across the body to the right palm in your own time and place,

Your own speed,

Your own depth,

Inhaling from your right palm all the way across your body to the left palm,

And as you exhale from your left palm all the way across the body back to the right palm,

And might you imagine now,

Whenever your next inhale births itself,

That that inhale is being birthed in the heart center,

And as you inhale,

It grows all around you to all the edges of your body,

And on the exhale,

That breath comes back to that heart center.

So on the inhale,

The inhale,

The breath is growing to the edges of your body from your heart center,

And on the exhale,

The breath goes back to that place of the heart center,

Inhaling from the heart center,

Growing to all the edges of the body,

And on the exhale,

The breath moves from all of the edges of the body back to the heart center,

And releasing that,

Allowing your breath and your mind to be still and effortless,

Might you imagine in this world that you are the heartbeat.

You are the life force,

The energy,

In your life.

Might you remember you are the heartbeat.

You are pulsing with energy.

You are the heartbeat.

Your body is brilliant.

Your soul is brilliant.

Your heart is brilliant.

You are the heartbeat.

You are the lifeblood of your time here.

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

Just beginning to deepen the breath,

Inhaling through the nose,

And exhaling through your mouth.

We'll do this six times.

Inhaling through your nose,

Opening your mouth,

And exhaling out.

Inhaling through your nose,

Exhaling out through your mouth.

Inhaling through your nose,

Exhaling through your mouth.

Inhaling through your nose,

Exhaling through your mouth.

And on these last two,

You might put some sound to your exhale.

Inhaling through your nose,

Exhaling through your mouth.

One last time.

Inhaling through your nose,

Exhaling through your mouth.

You might want to take a minute to wiggle your fingers or your toes.

You might want to roll your head from side to side or gently stretch your body in a full body stretch.

You might want to flutter your eyes open.

And before moving,

Open your eyes to the space around you.

Just noticing what you see,

What you smell,

What you hear,

What you feel.

You can even notice the inside of your mouth for a minute in this space.

And when you're ready,

You can come up to a seated position if you'd like,

Or if you've been laying down.

You might want to put your hands to your heart.

Connect with your heartbeat for a minute.

Thank you so much for joining me on this midday break,

This rest in the middle of the day.

I'm so honored to walk you through these meditations.

Yoga Nidra was a gift to me in some of my hardest times,

And I'm honored to be able to be part of giving it back to others.

So my name is Jocelyn.

I appreciate your comments,

And please follow me if you're interested in more Yoga Nidras or any of my courses.

It's been wonderful spending time with you,

My friends.

Namaste.

I just wanted to talk about the brilliance of the body for a minute.

When I think about the body,

And I've done a lot of soul art on this,

I've done a lot of my own curiosity journeys on this,

And from what I found,

Our body is the place of meeting where the earth and the spirit meet.

It's in our body.

Our bodies are the conduit of both things that are earthly and things that are from the spirit.

And the way we experience both earth and spirit is through our body.

And when we start to pay attention to how our body speaks to us,

And how our body experiences the world around us,

And how our body expresses to us what it needs,

I always come back to the five senses.

Those would be seeing,

Hearing,

Smelling,

Tasting,

Feeling.

And I always add to that memory and imagination,

Because both memory and imagination are like umbrella senses.

We can tap into those original five senses in different ways.

In one way is memory,

In one way is imagination.

And our bodies use our senses to tell us things.

Our senses,

You know,

A hundred people could see the same sunrise,

And a hundred people will experience it differently.

Some will experience it through memory of previous sunrises.

Some will use their imagination and find things in the sky.

Others will see different colors.

Others will notice during that sunrise the sound of the seagull.

Another person might smell the shore or smell the barbecue next door.

Some of us will taste our morning coffee.

And so each of us experiences life differently.

The reason we experience things differently is because of our body.

Our body is the conduit.

And all of us have unique experiences and unique relationships to all of our senses.

And our bodies are brilliant like that,

Aren't they?

Everything is said through our body.

We experience what the earth has to offer.

Food.

Grass to stand in.

Wind.

Heat.

Cold.

Nutrients.

Each other,

Right?

We experience each other through our bodies.

Whether it be in a romantic relationship or even holding hands with your child.

It's through our body that we experience it.

And there's this beautiful network between our senses,

Our emotions,

What we see,

What we feel,

What we hear,

Right?

What we smell,

What we taste.

There's this network of our senses that make us uniquely us.

And it's brilliant.

I mean,

It's so brilliant that people who have one sense that is not as strong or maybe even taken away completely,

Like they might be deaf or blind,

Other senses step up and begin to enrich that person's life in a different way.

We are brilliant.

And our bodies are our conduit.

They are how we experience this world.

And so I started with the idea of the body being a conduit,

But also our body is how we express ourselves.

Our body allows us to take everything in as a conduit that we experience in this world,

And it also allows us to express it back over and over and over again.

So this is just a small talk.

This is part of my message.

I'm a cultivator of curiosity and creativity in the human experiment,

And this is some of the most in-depth learning that I've gone on in my journeys as a shaman,

As an Akashic Records guide,

As a soul art guide.

This is some of my learning.

This is my teachings that have colored everything that I have worked on,

Everything that I have gotten curious about,

And it always comes back to the body as a conduit.

So I'm not going to say too much more in this,

But I just encourage you to,

For now,

Really appreciate your senses,

Your body.

Tap into them when you can.

Just a few times a day,

Sit back and say,

Hmm,

What do I see?

What do I hear?

What do I feel?

What do I smell?

What do I taste?

And then move on with your day.

You know,

You don't even have to stay there.

It takes maybe even a minute.

It could take five minutes,

But it could take as quick as one minute.

And just start engaging with your body in this way.

Start engaging with your senses,

With your conduit.

And I would love to hear what your experience is of this.

I'll be adding some more talks on this subject,

But this is the root.

This is the core.

Would love to hear,

My friends,

What you feel about that.

Does that resonate with you?

Do you feel the connection to your body as a conduit?

Because this is what my journeys have taught me.

So thank you for listening to my,

Um,

Yeah,

Yeah,

I'm really,

I want to put this out there so that we really start to use our curiosity and our creativity in beautiful ways.

So my friends,

Namaste.