Welcome,
I'm Jocelyn.
This is a yoga nidra around resting in your warmth,
Being present with your warmth,
Your inner flame.
Yoga nidras are effortless,
So all you have to do is lay back,
Lay down,
And listen to my voice.
So let's start by coming into a comfortable position,
A position where your body is not working.
You might lie down or you might be sitting in a lazy chair with your back supported.
You might want a pillow under your knees,
A blanket for warmth,
Even something over your eyes to block out the light.
And I invite you to close your eyes if that's comfortable for you.
Begin to become aware of your body being supported.
Bring your awareness to all the parts of your body that are in contact with the support beneath you.
Inviting your bones to sink into that support.
Feel how the weight of your body on the support beneath you is held.
You are safe here.
Let's just take three deep breaths together.
Inhaling through the nose.
And exhaling through the mouth,
Letting that exhale soften your body into the support beneath you each time.
Again,
Inhaling through your nose.
Exhaling through your mouth,
Gently releasing and softening into the support beneath you.
And one more time,
Inhaling through your nose.
Opening your mouth and exhaling out.
Softening further into the support beneath you.
And gently let your awareness move along the back of your body.
The back of the head.
The back of the neck.
The back of your shoulders,
Feeling the support,
Feeling the safety there.
All the way down the back of the spine,
From the top of the spine,
Mid spine,
And lower spine.
Becoming aware of all the curves,
The spaces,
All of the topography of the spine.
Allow your awareness to shift to your hips and the back of your legs.
Noticing where your legs touch the support and where there's space.
And if you feel tension anywhere,
Just inhaling through your nose.
Opening your mouth and exhaling out through that place of tension,
Releasing,
Softening.
All the way down to the bottoms of the feet.
In yoga nidra,
We work with the sankalpa,
A heart's desire,
Or your heart's true north.
Take a moment and bring your awareness to your heart.
Feel the warmth in your heart.
A sankalpa is an I am statement in the positive.
You might be hearing your own heart call for a specific sankalpa,
Or you might want to use,
I am present with my own warmth.
We're going to repeat the sankalpa silently to yourself on an exhale,
And we'll do that three times.
So inhaling.
And on the first exhale,
Repeating silently to yourself.
Two more times at your own pace.
Releasing that.
I'm going to walk you through a rotation of consciousness.
All you have to do is listen to my voice as I guide your awareness across your body.
In each place that we stop,
Might you imagine a soft ember light,
Maybe warm,
Golden,
Orange,
Traveling along with your attention and awareness,
Kindling warmth in each area.
Let's start with the crown of the head.
That soft ember light,
Warm,
Golden,
Across the crown of the head.
The center of the forehead.
Golden ember light kindling warmth across the forehead.
The right eye.
Globe of the eye.
All the muscles behind the right eye.
And the eyebrow,
All basking in the warmth of this ember glow.
And the left eye.
Eyelid.
Globe of the eye.
All the muscles behind the left eye.
And the eyebrow.
All basking in this ember glow and warmth.
The right cheekbone.
Right cheek.
And the right jaw.
Feeling that warmth,
That golden ember glow.
And the left cheekbone.
Cheek.
And the left side of the jaw.
A golden ember warmth.
Cascading across all the areas of the left cheek.
And the lips.
Teeth.
Saturated with this ember warmth.
Golden glow.
And the center of the throat.
Both sides of the neck.
And the back of the neck.
All saturated with warmth.
Golden ember warmth.
The right shoulder.
Front of the shoulder.
Back of the shoulder.
And the right shoulder blade.
Basking in the warmth.
And the ember glow.
The right upper arm.
Forearm.
Palm of the hand.
Back of the hand.
And all five fingers of the right hand.
All saturated with this warmth.
This ember glow.
The whole right arm.
Kindling gentle warmth.
And the left shoulder.
Front of the shoulder.
Back of the shoulder.
And the left shoulder blade.
Saturated with warmth.
The left upper arm.
Forearm.
Elbow.
Wrist.
Palm of the hand.
Back of the hand.
And all five fingers of the left hand.
All saturated.
With this ember glow.
This warmth kindling.
The whole left arm.
The center of the chest.
The heart center.
Feeling the radiant warmth.
Expanding out from the heart center.
Across the whole chest.
This ember glow.
A warmth.
Gentle and open.
The diaphragm.
And belly.
All radiant with this warmth.
This glow.
Saturated with warmth.
The right hip.
The front of the hip.
And the hip crease.
All basking in this warmth.
This ember radiant glow.
Across all of the right hip.
Down the thigh.
Top of the foot.
Bottom of the foot.
And all five toes of the right foot.
Until the whole right leg.
Is saturated with this warmth.
Gentle.
Kindling warmth.
Softening.
And the left hip.
The front of the hip.
The back of the hip.
And the hip crease.
Saturated with this gentle warmth.
All the way down the thigh.
Ankle.
The top of the left foot.
The bottom of the left foot.
And all five toes of the left foot.
Until the whole left leg.
Is saturated with this warmth.
Is saturated basking in the warmth.
The ember glow.
And the softening.
The back of the head.
The upper back.
And the lower back.
The whole back of the torso.
Saturated in this warmth.
This glow.
This ember.
The whole right side of the body.
Saturated in warmth.
The whole right side of the body.
And the left hemisphere of the brain.
Together.
Basking in this gentle warmth.
Glowing embers.
And the whole left side of the body.
Saturated in warmth.
The whole left side of the body.
And the right hemisphere of the brain.
Together.
Warm.
Golden and glowing.
And the whole body.
Saturated.
As one.
Soft ember light.
Gently basking.
In the warmth.
And shifting your awareness.
Gently to your breath.
Without effort.
Just simply observing your breath.
The natural cadence and flow of your breath.
Noticing how your body is breathing you right now.
And without changing your breath.
Allowing it to be natural.
Might you imagine on each inhale that you're drawing up warm ember light from your feet.
Up through your legs.
Your hips.
Your torso.
To your heart center.
And on each exhale you send that warmth outward.
Like a soft glow radiating from your heart to your skin and beyond.
Using your own natural breath.
No forcing it.
Imagining on your inhale drawing up warmth.
Drawing up that golden ember light from your feet.
Up your legs.
Your hips.
Your torso.
Into your chest.
And on the exhale you're sending that warmth outward.
From your heart to your skin and beyond.
Inhaling.
Drawing in warmth and light.
And exhaling.
Sending that warmth and light outward.
Allowing your breath to soften even further.
Might you begin to sense a glow behind your ribs.
An ember flickering in the darkness.
The soft pulse of warmth.
Steady and ancient.
Shadows dancing across stone walls.
The scent of smoke curling through a sacred space.
And a hush.
You are simply here.
In the presence of your own flame.
Let whatever comes come.
Let it rise.
Fade.
Flicker.
Just witness.
And return again and again to the warmth.
Bringing your awareness back to the sankalpa you chose.
It might have been,
I am present with my own warmth.
You'll be saying it silently to yourself three times gently.
Each on the exhale of a breath.
Inhaling.
And on the exhale,
Silently say your sankalpa to yourself.
Gradually releasing that.
And bringing your awareness back to your breath.
Feel your physical body where it connects with the support beneath you.
Wiggle your fingers or toes.
You might take a gentle stretch.
You might even roll onto your side and stay there for a short while.
And when you're ready,
You can open your eyes.
Carry the warmth with you.
The memory of your flame into your day or your rest.
Thank you so much for joining me.
Namaste.
