Inner Sanctuary Yoga Nidra ~ Ripples Of Energy

Welcome,

I'm Jocelyn.

This is a yoga nidra for balancing the nervous system and finding presence with your own inner sanctuary,

Your own place of safety,

Security,

Home,

Grounding.

Yoga nidra is effortless.

So wherever you are,

Trying to find a beautiful effortless place within your body,

And that might mean laying down on your bed or on a yoga mat.

It might mean sitting back in a comfortable chair with a blanket or a pillow.

While you get comfortable there,

Just bring your awareness inward and see what parts of your body are calling for a bit of attention.

You might want to shake them out or stretch them.

Breathe into those places calling for your attention just for a minute.

You might even ask your body,

What do you need right now?

You might need an extra support,

Maybe a towel rolled up under the knees or the ankles.

You might want to lay on your side in a fetal position.

Whatever it is that your body is calling for,

Creating that effortless place.

And I know effortlessness is not easy to come by.

We live in a world where there are so many things pulling at us,

Pulling at our body,

At our energy,

At our hearts.

So if you can get even just 1% more effortless,

And then inviting your body,

Your mind,

Your heart to rest just for this time.

And closing down your eyes,

Bringing your awareness into your body.

Maybe inviting it around your eyes,

All those muscles and tissues around the eyes that do so much work for us.

Inviting all of that tension,

All of that work that our eyes do to just relax back,

Take a break.

And the same with the jaw.

Our jaw does so much work for us.

Inviting all the muscles of the jaw to relax back and down.

Take a nice deep breath through your nose,

Inhaling.

And at the top,

Allow yourself to swallow.

And then open your mouth and sigh it out.

Doing that one more time,

Aware of all the muscles when we swallow,

That are doing work.

Inhaling through the nose,

Swallowing,

And opening your mouth and sighing out.

Letting your awareness come to your tongue,

The back of your tongue,

The root of your tongue,

The center of the throat,

And inviting that whole area to take a rest just for a short while.

The muscle of the mind.

Our mind works so furiously for us.

And just inviting the mind to rest.

Maybe imagining a gentle breeze passing by the muscle of the mind,

Reminding it of the effortlessness it's capable of.

And noticing internally,

With your eyes closed,

I invite you to imagine the shape of your body,

The angles of your elbows and wrists and fingers,

The space between your arm and the side of your body.

Imagining what all 10 toes are doing,

How they are in space at this moment.

Can you sense the space between your toes?

Can you sense the soft,

Flowing curves of your body?

And can you sense all of the angles of your body?

Take a nice,

Deep breath through the nose.

Take a nice,

Deep breath through the mouth.

Swallow.

Open your mouth and sigh out a beautiful sigh,

Effortless.

Relaxing.

And then allow your awareness to go inward toward the breath.

Just notice your breath.

Notice how your inhale births your exhale.

Notice how your breath invites your body to move with each expansion and contraction.

Notice the deliciousness of breath.

When we simply bring our awareness to it,

Nothing else.

I am going to use my voice to walk your awareness throughout your body.

All you need to do is just listen to my voice as we go on a bit of a journey.

And when I mention a different body part,

Might you imagine a gentle,

Rippling sensation moving from the center of that body part outward,

Like a gentle rippling of energy,

Softening that body part,

Expanding the energy of that body part.

You might even imagine a gentle warmth along with that rippling.

Beginning at the heart space,

Imagining a gentle rippling of energy outward from the center of the heart space,

The center of the throat,

That familiar rippling,

Gentle,

Outward from the center of the throat,

Calming the chin,

Lips,

A gentling,

Energetic ripple moving outward from the center of both lips,

The nose,

The tip of the nose,

Both nostrils,

The bridge of the nose,

And the nasal passages.

With the energy gently rippling out from that area of the nose,

Both cheeks,

Cheekbones,

Both ears,

Ear lobes,

All the folds of both ears,

With that sensation of a gentle ripple rolling over and outward from both ears,

Both temples,

All the parts of the eyes,

A gentle ripple,

Beautiful reminder of the gentleness of energy across the globes of the eyes,

Eyelids,

Eyelashes,

The eye sockets,

All of the little muscles behind the eyes,

A gentle ripple,

Just a reminder of the sweetness of energy,

The eyebrows,

Those eyebrows,

In the center of the forehead,

That gentle wash of the hair,

Like a ripple from the center of the forehead,

Moving outward in all directions,

In the top of the head,

Across the hair and the scalp,

An energetic ripple,

So gentle and sweet,

Like a reminder of how gentle energy can be,

The place where the skull meets the spine,

Our ancient brain,

That ripple like echoes,

Reminders of where we came from,

The upper back,

The upper spine,

Shoulder blades,

The back of the shoulders,

That sensation of that ripple gently gliding across the upper back,

Expanding outward,

And both shoulders,

Inviting that sensation of that gentle ripple all the way down both arms,

From the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Centers of the palms of the hands,

Backs of the hands,

First fingers,

Second fingers,

Third fingers,

And fourth fingers,

The whole of both arms feeling energetic rippling,

Gentle,

Soft,

And sweet.

Allowing the sensation of that gentle rippling across the mid back and the lower back,

That opening and expanding outward,

The tailbone,

And the glutes,

Feeling that rippling,

That opening,

That soft,

Gentle cascade of ripples down both legs,

The back of the thighs,

The crease of the shoulders,

Of the knees,

The bottoms of the feet,

The big toes,

Second toes,

Fourth toes,

And fifth toes,

Feeling that ripple over the top of the foot on both legs,

Up the front of the calves,

Knees,

The front of the thighs,

Both legs just basking in the breeze.

Feeling that gentle ripple,

Expansive and open,

And both hips,

The pelvic bowl,

Imagining that ripple of energy at the pelvic bowl,

Gently rippling outward from the center,

The lower belly,

The navel center,

And back to the heart space.

Feeling that gentle ripple of energy across the heart,

Across the heart space.

You might even feel it like a sound vibration.

You've gently tuned all the parts of the body,

And that sound vibration you might experience as a ripple across the heart,

Expanding out all the way past all of the body into the energetic fields.

And just for a minute,

Bring your awareness back into your breath.

Notice your breath.

Notice if you can feel the ripple of your breath from inhale to exhale.

Inhale to exhale.

In your own perfect,

Beautiful time.

Our inner sanctuary is a place of safety and security,

Of grounding.

Some might call it home,

And it is different for each and every one of us.

It is full of sensations,

Colors,

Sounds,

Symbols.

And as you begin to get to know your inner sanctuary,

You can work with it at any time to bring yourself back to home within your body.

Sometimes an inner sanctuary is full of the wild world,

Nature.

Sometimes,

The inner sanctuary is in a library.

There's no right and there's no wrong.

So placing your awareness on your heart center,

Breathing in and out through the heart center.

Call on your inner sanctuary.

And you might start by noticing a sound or a smell,

An aroma.

You might just know your inner sanctuary may come alive one piece at a time.

And that's okay.

That is beautiful.

It might be that it starts with a color and gently over time,

It unfolds for you.

Allow whatever comes through for your inner sanctuary to be there,

Invited in.

Breathe with it,

Notice it.

Whether you can see it or know it,

Feel it,

Smell it.

As you begin to trust each part of your inner sanctuary,

Another part will unfold.

Notice any sounds here.

Is there sounds of nature or a crackling fire?

People's voices.

The ocean.

Notice.

Notice if you're outside or inside.

As you breathe into your inner sanctuary,

Notice the aromas that are present.

Maybe you see something here.

You can explore it.

What does your skin feel like here?

You might notice your feet and what they are standing on here in your inner sanctuary.

Or you might have a knowing of something you need here and you can call it in.

Taking a few moments to simply breathe in this beautiful place.

Noticing how you feel here,

All the sensations that are present here.

And knowing you can come back at any time to explore it.

Know that you can come back at any time to explore this place.

And the more that you come back,

The more that unfolds for you.

The more that is revealed.

The more that this inner sanctuary communicates with you.

This sense of security,

Peace,

Safety,

Home,

And grounding.

Gently saying goodbye for now to this place.

Knowing you can come back.

And beginning to bring your awareness back to your heart space.

Allowing the ripple of energy from the heart space to expand into the whole body.

The whole body.

Taking a nice,

Deep breath through the nose.

Feel the body move.

Swallow at the top.

Open your mouth and sigh it out.

We'll do two more breaths like that.

Inhaling through the nose.

Swallowing at the top.

And exhaling through the mouth.

And one more.

Inhaling through the nose.

And exhaling through the mouth.

Releasing your breath.

And gently opening your eyes.

Beginning to wiggle your body a little.

You gently move or roll or wiggle your arms or legs,

Your toes,

Your fingers.

Coming back into your body.

Knowing that this inner sanctuary lives within it.

That you can tap into this place at any time.

Explore it.

And watch the story unfold for you of your own safety and security.

Your own sense of home.

And when you're ready,

You can begin to flutter your eyes open.

Look around your space.

Notice some colors or shapes within your space.

Thank you so much for coming along.

I'm Jocelyn.

If you don't follow me,

Please do.

I'll find lots of tracks and courses.

And I run live events each week.

Thank you so much for joining me,

My friends.

I'm so grateful you're here.

Namaste.