Welcome,
I'm Jocelyn.
This is a full yoga nidra.
The focus of this yoga nidra is reclaiming your connection to nature.
Yoga nidra is effortless.
So you might want to find yourself in a place of comfort and support,
And that might mean sitting back in a lazy chair,
Or lying on the ground,
Or even lying in bed,
And supporting your body by bringing pillows,
Rolled up towels,
Anything that will give your body a little extra support,
Maybe behind your knees or under your ankles.
You're more than welcome to have an eye pillow over your eyes to block out the light.
And sometimes I use a blanket over me.
I like the weight of the blanket,
But I also notice that I can get cold in a yoga nidra.
So finding yourself in a place where your body can feel supported so that your body can begin to get a sense of that effortlessness that a yoga nidra is.
And once you find that place of support and comfort,
You can allow your eyes to close down and begin to bring your awareness inward,
Into your body.
You might notice that there's a part of you that's uncomfortable,
And you can adjust that.
You might notice you want to move a part of your body,
Or you have a little bit of energy in one part that you want to wiggle out.
There's a good time to do that.
Allowing your awareness to be within,
To notice maybe your breath,
Noticing what you're starting with.
Maybe your breath is shallow.
Maybe it's not.
Maybe there's a sense of anticipation within your breath.
Just noticing it,
Allowing your awareness to be present here,
Inwardly.
Allowing your awareness to open to the shape of your body.
What shape is your body holding right now?
You might notice the spaces,
The angles,
Or the curves of your body.
Just allowing your awareness to travel throughout the body,
Noticing these shapes and angles and curves.
And allowing your awareness to travel to your jaw.
Oh,
We hold so much in our jaw.
Inviting the muscles of the jaw to rest,
To take a break,
To rest back and down.
The muscles all around the eyes,
Inviting them to rest back and down.
And just bringing your awareness to the muscle of the mind.
Always working on our behalf.
Imagining the muscle of the mind softening at all the edges.
Inviting that muscle of the mind to rest.
This is an effortless practice.
And bringing your awareness to your inner ears and inviting them to open.
Inviting them to open to all of the sound vibrations all around you.
It might be sounds from this recording,
Or sounds from your space,
Or even outside of your space.
It might be sounds from within your body.
Inviting in all of the sound vibrations.
Allowing your awareness to travel now to your breath.
Just for a second noticing the inhale and the exhale.
That is all yours.
Noticing the temperature of air as it goes into the body.
And as it comes out.
This act of breathing.
That is so powerful.
So beautiful.
This give and this take of oxygen.
Carbon dioxide.
That moves and dances between us and the world around us.
Just allowing a sense of awe and wonder.
At all of the air.
That we take in and we give back to.
All day long.
All night long.
Whether we are thinking about it or not.
There is an ocean of air all around us.
And we take part in a relationship with it.
Just like every other living being.
And we will just take a few deep breaths.
To begin here.
Inhaling through the nose.
Holding it for a second.
And exhaling through the mouth.
And you can do this in your own time.
And at your own pace.
Inhaling through your nose.
Opening your mouth and sighing out.
And on each inhale.
Allowing your awareness to trace that breath through the body.
And on each exhale.
Feeling a sense of release.
Across the body.
Opening your mouth and sighing out.
Might hold it for a second.
And then open the mouth and sighing out.
And a few more times at your own pace.
A nice deep inhale through the nose.
Your awareness following that breath.
Holding it for a second.
And then opening your mouth and sighing out slowly.
Loosening the grip.
And you can release that.
In Yoga Nidra we work with Asankalpa.
Asankalpa is a heart's desire.
A true north.
Asankalpa usually begins with an I am statement.
And it's set in a positive tone.
You may already be working with Asankalpa.
But if you aren't you might want to use one of these.
I am reclaiming my connection to nature.
Or I am in joy as nature flows through me.
Or I am witnessing a reflection of who I am in nature around me.
I am aligning with the rhythm of nature.
Those are just some examples.
You can use whatever you would like.
The way we work with Asankalpa is we take a nice breath in.
And on the exhale we say it silently to ourselves.
And we do that two more times each on the arc of an inhale.
So let's go ahead.
And saying silently to yourself Asankalpa.
And two more times at your own pace.
You can release that now.
I am going to walk you across the landscape of your body with my voice.
As I pause in different places in and around the body.
Might you imagine the sensation of a gentle breeze across that area.
A gentle reminder that it's okay to let go.
It's okay if your hair blows out of place.
It's like a kiss from the wind.
So we'll start with the bottoms of the feet.
Imagining a gentle spring breeze brushing across the bottoms of your feet.
Gentle and sweet.
The right big toe.
A gentle breeze across the tip of the right big toe.
And second toe.
Third toe.
Fourth toe.
A gentle breeze brushing across all five toes of the right foot.
The top of the foot.
Gentle,
Refreshing breeze across the top of the foot.
The inside of the ankle.
A gentle,
Fresh breeze on the outside of the ankle.
The back of the calf.
And the front of the calf.
A gentle breeze.
Like a reminder of childhood.
The back of the knee.
Across the front of the knee.
The back of the thigh.
All the way around to the front of the thigh.
A gentle and playful wind.
The hip crease.
And the right hip.
A gentle breeze brushing by the right hip.
And the glute.
The pelvic bowl.
And the tailbone.
A gentle breeze.
Refreshing.
Playful and sweet.
Brushing past.
The navel center.
And upper ribs.
A gentle,
Playful and sweet breeze of spring.
The right armpit.
The inside of the right upper arm.
The inside of the elbow.
The inside of the forearm.
A gentle,
Sweet,
Refreshing breeze blowing past.
The inside of the wrist.
The palm of the right hand.
A gentle breeze.
A gentle breeze.
Playful and sweet and refreshing.
And the tip of the thumb.
First finger.
Second finger.
Third finger.
All five fingers of the right hand.
A gentle breeze brushing past.
Dancing with all the spaces between your fingers.
Engaging in a beautiful dance.
And the top of the hand.
Outside of the wrist.
The whole forearm.
The whole elbow.
A gentle breeze brushing past.
The whole elbow.
And the upper arm.
Shoulder.
The right shoulder.
A gentle breeze.
With a nudge of refreshing,
Beautiful,
Playful,
Sweet air.
The right shoulder blade.
The right upper spine.
The back of the neck.
A gentle,
Beautiful breeze of spring.
The top of the head.
The center of the forehead.
The right eyebrow.
Right temple.
Gentle breeze.
The globe of the eye.
And the eyelashes.
The eye socket.
And all the little muscles behind the eye.
Right ear.
Folds of the ear.
Left ear.
Earlobe.
A gentle breeze releasing.
A space between both ears.
The left earlobe.
Earlobe.
Gentle breeze brushing past.
Gentle breeze.
The globe of the eye.
The eyelid.
And the eyelashes.
The eye socket.
And all the little muscles behind the left eye.
The space between the ears.
The nasal cavity.
Gentle breeze.
A bit of sweetness.
The tip of the nose.
The inside of the right cheek.
Gentle breeze.
The tip of the tongue.
The back of the tongue.
And the inside of the left cheek.
The right earlobe.
The center of the throat.
And the sternum.
A gentle breeze across the sternum.
The center of the chest.
A most gentle,
Sweet,
Refreshing beautiful breeze across the front of the heart.
The back of the heart.
Both sides of the heart.
Shoulder blade.
Left shoulder.
Right shoulder.
Inside of the upper arm.
Inside of the forearm.
Inside of the wrist.
Palm of the hand.
A gentle breeze across the palm of the hand.
The tip of the thumb.
First finger.
Second finger.
A gentle,
Nudging breeze Dancing between the fingers.
All five fingers of the left hand.
Outside of the left forearm.
The whole elbow.
And shoulder.
The left ribs.
Upper ribs.
Middle ribs.
The mid spine.
A gentle breeze across the mid spine.
And the lumbar spine.
A soft kiss of wind at the lumbar spine.
The left glute.
The left inner thigh.
A gentle breeze of sweetness across the inner thigh and the outer thigh.
The underside of the knee.
A gentle sweetness of breeze refreshing across the whole knee.
Inside of the calf.
Outside of the calf and the whole lower leg.
A gentle breeze The inside of the ankle.
The outside of the ankle.
Gentle and sweet breeze.
Refreshing and playful.
The top of the left foot.
The tip of the left big toe.
Second toe.
A gentle breeze brushing across all five toes of the left foot.
Dancing between and the bottoms of both feet.
A gentle,
Refreshing,
Playful and sweet breeze brushing past the bottoms of both feet.
Might you bring your awareness now to the whole right side of the body.
A gentle breeze brushing past the whole right side of the body.
Refreshing and sweet and gentle.
The whole left side of the body.
A gentle breeze of spring.
Reminder of playfulness.
The whole back side of the body.
A gentle breeze across the whole back side of the body.
And the whole front side of the body.
A gentle breeze brushing past.
Might you bring your awareness across the whole body.
A gentle breeze brushing past all of the body.
Of sweetness.
Might you invite your awareness back to your breath.
Allowing your awareness to simply witness the river and the current of your breath.
Noticing your inhale and your exhale like a river that winds down its path.
Each turn,
Each curve births the next curve.
Might you imagine your breath like a river through your body.
Noticing each inhale and how each inhale births an exhale like a curve of a river.
Might you imagine this breath like a winding river.
Noticing as you inhale where that breath is moving.
Noticing the seamlessness of the river's edge as you exhale.
And just like a riverbed is carved by the current of water.
How your breath moves your body.
How is your breath carving the riverbed of your body in this moment.
You might notice a wave of current or the riverbed of your breath.
Just allowing yourself to witness.
Allowing yourself to hold wonder at the miracle of breath.
The miracle of our bodies.
Knowing we are living beings on this beautiful earth.
Everything has its own way of breathing just like you.
As you inhale,
Might you imagine that inhale is born at the tailbone.
As you inhale the air travels all the way up the back of the spine.
All the way to the top of the head like a tree.
Strong and sturdy.
And on the exhale your breath moves from the top of your head all the way down the back of the spine to that center of the tailbone.
Just imagining your breath along the spinal cord all the way to the top of the head and on each exhale that breath comes right back down to the starting point at the tailbone.
Feeling with each inhale the strength of a tree trunk all the way up to the top of the head.
And with each exhale allowing that breath to peel back down all the way to the tailbone.
Allowing yourself just to imagine this movement of breath along the spinal cord like a tree growing over the years up toward the top of the head.
Back down to the tailbone.
How many seasons has your tree experienced?
How many seasons has it breathed through?
How many seasons has your tree lived in?
And letting that go.
And might you allow your awareness now to travel to the places in your body that feel like they have roots.
Like roots of trees.
Allowing your awareness to travel to the places in your body that feels like it has roots.
That feels connected to the pathways beneath.
The places in your body where you might not always see all of the roots but you can feel the nourishment from them.
And might you now bring your awareness to the places in your body that feel like the wind where there are no roots.
Where you flow with moments.
Where you breeze by.
Where are the places in your body that don't necessarily touch ground.
That keep you dreaming.
That carry messages.
And might you bring back your awareness now to the places in your body where you feel your roots.
You might feel the nourishment of connection.
An underground type community.
Where you might not see but you know.
Where in your body do you feel your roots?
Where in your body do you feel the groundedness of nourishment?
Of history?
Of millennia?
And bringing back your awareness to the places in your body where you might feel completely in the present moment following,
Dancing along like the wind.
Picking up wherever you need to go,
Whenever you need to go there.
Trusting.
Where in your body do you feel the wind?
And might you just for a minute bring your awareness to both those places,
The places of roots and the places of wings.
Might you bring your awareness to both the place where you are rooted,
Grounded,
Connected and nourished.
And the places where you flow freely with the present moment.
Where you receive and carry messages in a moment's notice.
The joyful sweetness of wind.
Might you bring your awareness to both places at the same time.
Dark of a tree.
Of a river in spring after the rain.
Clouds moving across the sky.
Shifting from picture to picture.
Bright sun shining down.
Reflecting on a body of water.
The Earth's heartbeat.
A fawn's eyes wild in the forest.
A gentle drizzle of rain.
A thunderstorm.
Two feet planted into the Earth.
Sitting on the ground with your back against willow tree.
A stone in the palm of your hand.
Fingers in a stream's current.
Breeze in your hair.
I'm going to remain quiet for a few minutes.
We are nature.
We don't need to be connected to it.
So much as realize that we are a part of nature.
We are reclaiming this part of ourselves.
A part of ourselves that lives in harmony and in balance with all that is around us.
With each breath.
Each heartbeat.
With each cycle of sleep.
With each birth and each death.
We are nature.
Coming back to your Sankalpa.
It might have been I am reclaiming my connection to nature.
Or I am in joy as nature flows through me.
Or I am witnessing a reflection of who I am in nature around me.
I am aligning with the rhythm of nature.
Inhaling and on the exhale silently saying to yourself your Sankalpa.
We will do this three times beginning now.
Gently deepening your breath.
Inhaling through your nose.
Opening your mouth and sighing out.
Feeling the deliciousness of a nice beautiful sigh out of your mouth.
Bringing yourselves back alive.
Thriving.
Inhaling through your nose.
Opening your mouth and sighing out.
You might want to stretch a little with your inhale or your exhale.
Or even wiggle a little with it.
Inhaling through your nose.
Exhaling through your mouth.
Inhaling through your nose.
Allow some sound if you feel called on this sigh out.
Sighing out.
Blinking your eyes open when you are ready.
Moving your fingers or your toes.
Gently calling this life back into your body.
After such a beautiful rest and connection.
You might want to put a hand on your heart.
Or your belly.
Just allowing yourself to connect even to your heartbeat.
Maybe even a hand on your spine.
Feeling the pulse of nature within you.
With gratitude.
Thank you so much for joining me on this yoga nidra.
I'm always so grateful for everyone here at Insight Timer.
My name is Jocelyn.
You can follow me.
I have a ton of tracks for yoga nidra.
I run live events a lot.
I always appreciate your thoughts and comments.
I hope you have a beautiful day.
Namaste.
