35-Minute Yoga Nidra For Nourishment & Cleansing

Welcome,

I'm Jocelyn.

This is a break for your midday.

So finding yourself in a place that is effortless,

That might mean that you're sitting back against a chair with your head on a headrest,

Or you're laying down on a yoga mat or in your bed.

Just allowing your body the rest that it deserves in the middle of the day.

If you think about it,

Our body works hard even in the moments that we are not working.

Our head is being held up,

Our body is being balanced on two feet as we walk,

Our mind is constantly moving,

Our shoulders and our shoulder blades hold a lot of our emotions,

As do our thighs and our pelvis.

Our body is working all the time.

It is a beautiful gift to give your body a bit of rest.

So finding yourself in a position as effortless as possible,

Giving that gift to your body,

And it might mean that you roll up a towel underneath your knees or your ankles,

Or you put a pillow under your head,

You might put an extra comfy sweater on to keep you warm,

Or closing the door,

Putting down the lights,

Whatever feels good to you.

So go ahead and do that now.

And when you find yourself in this place as effortless as possible,

You're going to close down the curtains of the eyelids,

Awareness to simply move inward.

We'll start at bringing the awareness to the top of the head,

And almost as if you're witnessing a gentle rain.

Nurturing,

Nourishing,

Gentle and soft.

Just imagining a gentle rain across the top of the head,

You might call it a drizzle,

So gentle across the top of the head,

And the back of the head,

Just feeling that sensation of a gentle rain,

Soft,

Like a drizzle.

And the back of the neck,

The gentle pattern of raindrops across the back of the neck,

And the back of the shoulders,

That gentle hitter pattern of tiny raindrops as they gently fall across the back of the shoulders and the shoulder blades,

And the back ribs,

All along the back of the spine,

Each vertebrae feeling that gentle rain washing over the spine,

The upper spine,

Moving down to the mid spine,

That gentle rain,

Washing,

Cleansing,

And clearing to the low spine,

The lumbar spine,

And the tailbone,

Gentle rain,

Like a spring rain,

So soft,

Reminders of what's to come.

And down the glutes,

Gentle hitter pattern of rain across the muscles of the glutes,

Down the back of the thighs,

The cooling,

Cleansing,

Gentle rain,

Gentle drops across the back of the thighs,

Back of the knees,

Across the calves,

The ankles,

The ankles,

The gentle droplets of rain,

Cooling and cleansing,

Across the bottoms of those feet,

Across all 10 toes,

Gentle raindrops coming down across all 10 toes,

Soft,

Nourishing,

Refreshing,

Cleansing,

Like a spring rain,

In the top of the feet,

And across the shins,

The right shin and the left shin,

Gentle rain,

Gently coming down across the knees,

Cleansing and nourishing,

The front of the thighs,

The hip creases,

Such a gentle rain across the creases in the hips,

Nourishing,

Cleansing,

Softly,

And both hips,

Hip sockets,

A gentle rain,

Softly laying across both hips,

And the pelvic bowl,

The pelvis,

The sexual organs,

A gentle rain across that whole area,

Cleansing,

Nourishing,

That sacral area,

In the navel center,

A gentle rain,

Nourishing and cleansing,

Cooling across all of the belly,

And the front ribs,

And the side ribs,

Gently nourished by this rain so soft across all of the chest,

And the heart space,

The center of the heart,

The muscle of the heart,

Gentle,

Soft and nourishing rain,

A spring rain,

Nourishing and cleansing,

Softly across the center of the heart,

And the collarbone,

Both shoulders,

A gentle rain,

Washing over the upper arms,

The outside of the arms,

The outside of the elbows,

A gentle,

Nourishing rain,

Cooling as it goes,

The outside of the forearms,

Top of the hands,

And all ten fingers,

This gentle rain or drizzle across all ten fingers,

Cooling and cleansing,

In the palms of the hands,

Inside of the wrists,

Inside of the forearms,

Forearms,

A gentle,

Cooling drizzle of rain,

The crease of the elbows,

The inside of the upper arms,

And both armpits,

A clearing and cleansing,

Gentle rain washing across both armpits,

Clearing,

Cleansing,

Cooling,

And nourishing,

The front of the neck,

And sides of the neck,

A gentle rain,

Blessing all around the neck with its nourishment,

Its softness,

Both sides of the jaw,

That sensation of a soft,

Gentle drizzle across both sides of the jaw,

And the insides of the cheeks,

That sensation of cleansing,

Gentle rain,

Nourishing and cooling,

That sensation of gentle rain across the roof of the mouth,

The floor of your mouth,

Across all the sides of the tongue,

The tip of the tongue,

Back of the tongue,

Sides of the tongue,

That sensation of gentle raindrops,

Nourishing,

Cleansing and clearing,

And cooling the whole environment in the mouth,

And both cheeks,

Right cheek and the left cheek,

And both cheekbones,

The right cheekbone and the left cheekbone,

A gentle washing over of a spring rain,

Bringing nourishment,

Cleansing and clearing,

Both eyes,

Globes of the eyes,

Eye sockets,

Eyelids,

Eyelashes,

And globes of the eyes,

That sensation of a cooling,

Gentle rain across both eyes,

And temples,

Cooling,

Gentle rain across the ears,

Both ears,

The folds of the ears,

The lobes of the ears,

Cartilage,

The sides of the head,

Gentle rain,

And both inner ears,

Feeling that sensation of cleansing and cooling like a spring rain,

Gentle and soft at the inner ears,

And the muscle of the mind,

A gentle rain,

Cleansing and clearing,

Nourishing,

Cooling,

Like a spring rain,

Across the muscle of the mind,

In the center of the forehead,

A gentle nourishing,

Might you imagine the sensation of a gentle rain,

A gentle spring rain,

Cooling and nourishing all across the right side of the body,

And might you imagine now,

This gentle rain across the right side of the body,

And the left hemisphere of the brain,

Simultaneously,

At the same time,

Might you imagine the sensation of a gentle,

Nourishing,

Cooling spring rain,

Across the whole left side of the body,

The whole left side of the body,

And the right hemisphere of the brain,

Might you imagine this gentle,

Soothing,

Cooling,

Cleansing,

Nourishing,

Soothing,

Soft,

Gentle rain across the whole body,

That sensation of a gentle spring rain across the whole body,

The whole body,

And bringing your awareness now to your breath,

And just noticing your inhale and your exhale,

Just being a witness to the way your breath takes flight within you on each inhale,

And how it settles on each exhale,

Noticing how your breath takes flight on each inhale throughout your body,

And how on each exhale your breath settles back down,

Not trying to change your breath or manipulate it,

Just allowing your breath to be witnessed with no judgment,

Your breath is exactly how it's supposed to be right now,

Just noticing a sense of freedom in your breath,

The way your inhale births your exhale,

And your exhale makes room for the next inhale,

Just noticing the freedom of this dance within your body,

This beautiful cycle of filling and emptying,

And might you imagine on your next inhale,

That that inhale was born at the center of the mind's eye,

Inhaling at the center of the forehead,

And as you inhale,

That breath expands throughout that center,

And as you exhale,

That breath settles back into the center of the mind's eye,

Just imagining,

Inviting the imagination to breathe in and out of the center of the mind's eye,

The Ajna,

The third eye chakra,

Imagining you can breathe in and out of this place,

From the center of the forehead,

The Ajna,

The third eye chakra,

Or the mind's eye,

And might you bring your awareness to all of the parts of your body that feel nourished,

That feel nurtured,

Where in your body do you feel that sense of nourishment,

Of nourishment,

Of being cared for,

Of being taken care of,

Where do you feel that in your body,

And it might be the tiniest of places,

Or it might be a whole swath of your body,

Where do you feel nourished,

And might you now bring your awareness to the places in your body where you feel in need of nourishment,

Maybe you feel abandoned there,

Maybe you feel in these places a sense of being forgotten,

Bringing your awareness to all the forgotten places that still need nourishment,

And bringing your awareness back to those places in your body where you feel nourished,

Where you feel nurtured and taken care of,

Maybe you feel seen or heard here,

And bringing your awareness back to the places in your body where you might feel forgotten,

Forgotten,

Set aside,

But you still need nourishment here,

Where are those places in your body that are asking and begging for nourishment but maybe they've been forgotten,

And might you bring your awareness to both places at the same time,

Those places in your body where you feel absolutely nourished and nurtured,

As well as those places that feel forgotten,

Begging for nourishment,

Can you bring your awareness to these two places at the same time,

Simultaneously,

Allowing your awareness to rest for a minute,

A boat on still water,

A glass of water with a lemon wedge,

A perfect pillow,

And a bear hug from someone you love who loves you back,

Laying on a ground that conforms to the needs of your spine,

A flight of a bird,

And a bird's eye view of the earth,

And eyes closing down for an ultimate nap,

And slowly just bringing your awareness,

Waking it back up,

And allowing it to settle on your breath again,

And again,

Imagining that each inhale you take is waking up all the beautiful cells in your body,

Slowly and sweetly,

And this time opening your mouth and sighing out,

And allowing a small smile to play across your lips as your breath wakes up your face,

You might want to stretch a bit in one direction or another,

Or you may want to roll your head or roll your hips a little,

Shake out your legs or your arms,

Your toes or your fingers,

Welcome your body back from that deep rest,

That deep nourishment,

Welcome it back with one nice really beautiful deep breath,

Inhaling,

And exhaling,

And when you are ready,

Go ahead and open your eyes,

Bring your hands together at your heart,

Send some gratitude to this body that does so much for you,

Namaste my friends,

Thank you for joining me,

My name is Jocelyn,

If you don't follow me,

Please do,

I have a bunch of yoga nidra tracks as well as inspirations,

Meditations,

I have courses in automatic writing,

Creative writing,

Grief,

Intention setting,

EFT,

I run lives on a weekly basis on all kinds of things,

So please follow me and check out some other tracks of mine,

Thank you so much for joining me today,

I look forward to seeing you again my friends,

Namaste.