Nervous System Regulation

Yoga Nidra to downshift your nervous system and find calm when you feel stuck. If you feel tired but wired, your nervous system may be stuck in a state of high alert. This practice uses somatic techniques to help you move out of that braced, restless feeling without forcing your body to be calm. We focus on sensation, breath, and gentle orientation to support your natural capacity for rest. This session is designed for anyone needing nervous system regulation after a long day or during an afternoon slump. By allowing the body to settle into a supported position, we signal safety to the brain, helping you recover from burnout or simply find a quiet moment to recharge. This somatic reset is a tool you can return to whenever you need to switch off.

Transcript

If your mind is always on. Always solving. Always planning. Pause and take a breath here. If you've spent years being the capable one. Carrying responsibility. Keeping everything moving. You don't need to solve anything right now. You don't need to prepare for what comes next. You get. To arrive. So feel the surface beneath you. Let yourself be fully supported. Let your breath become just a little softer. For these next few moments. There is nowhere you need to go. Nothing you need to achieve Nothing you need to become. Simply space to rest. To receive. And to come back to yourself. So let's begin. Find yourself somewhere quiet. Somewhere comfortable. Lie down on your back Allow your legs to extend naturally. Or bend your knees if that feels more comfortable for your lower back. Let your feet fall wherever they naturally want to go. Bring your arms alongside your body. Your palms can face upwards. If that feels open and comfortable. Or down towards the floor. If that feels more grounding. Just making any small adjustments that you need. And then begin to settle. Feel the back of your head. Resting against the surface beneath you. Feel the weight of your shoulders the weight of your arms. Your pelvis. Good luck. Your heel. There is nothing you need to hold up right now. Because the earth beneath you is doing that for you. Take a slow breath in through your nose. And gently release it Breathing in. And letting the breath go. One more time. A comfortable, Easy breath in. And a long, Easy exhale. Allow your shoulders to soften. Your jaw to loosen. Allow the muscles around your eyes to become quiet. You don't have to make yourself relax. Simply notice what happens. When you stop asking your body to do so much. And before we go deeper bring a simple intention. Into your awareness. In Yoga Nidra we call this as Sankalpa. It isn't something you need to achieve. It's a quiet statement that you allow yourself to feel. Perhaps it is. I am deeply helped. I am allowed to rest. My body knows how to soften. All I trust in my past. Maybe there's a few simple words of your own that feel meaningful today. Choose something that feels true. Or something you're ready to grow toward. And bring those words gently into your mind. And repeat your sankalpa. Silently. Three times. No need to force it. Just let the words land. And then let them go. And now bring awareness to your physical body Nothing to change. Nothing to fix. Simply notice. Bring your awareness to your right foot. The soul of the right fit. The shield. Toes. The top of the foot. The right angle. The right calf. The right knee. The right side the right hip. Become aware. Of the whole right leg. Your right side. The right rib. The right ways. And the right shoulder. The right arm. Elbow. Forearm. The palm of the hand. Finger. The whole of your right arm. And now move to the left the left foot soul of the fit. Hail. Hurts. The top of the foot. The lifetime goal. The Life Club. The left knee. The left thigh I left him. The whole of your left leg. The left side of the body. The left ribs. The left waist. The left shoulder the left. Uh uh. The left elbow. For. . . Huh. Each finger. And the whole of your left arm. And now bring awareness to your back the back of your pelvis. The lower back. The middle back. The upper back. Shoulder blades. Back of your neck. Your head. And now the front of your body. The lower abdomen. The ribcage. The centre of your chest. The throat. Cheers. With you all. The lips. The nose. The eyes. The forehead. The whole of your face. Now the whole of your body. Your entire body. Just resting here. The crown of your head. All the way down to your feet. The weight of your body. All of the places where you are being supported. That you don't need to create that support. Because you are receiving it. Just resting. Care. For a few more breaths. And now. Without needing to move your body. Allow your awareness to begin to travel. Imagine yourself standing at the edge of a quiet forest. Trees all around you. Let the air cool and fresh. You hear the gentle movement of leaves the birdsong somewhere. In the distance. And now? Without needing to move your body. Allow your awareness to begin to travel. Imagine yourself standing at the edge of a quiet forest. Trees surround you. The air is cool and fresh. You can hear gentle movement of leaves. Birdsong in the distance. You take a moment and you look around you. There's nowhere you need to be. Nothing you need to find. You are simply here. Take a slow breath in. And as you breathe out, Imagine yourself walking gently. The ground beneath you is soft. There is shade above you. And light moves between the branches. You continue walking. Until you find a place that feels just right for you. Perhaps there is a clearing. Place beneath a large tree Take your time. And when you find your place. Allow yourself to stop. Look around. This is. . . Your spine. A place where you can simply be. Notice the colors. Shapes. The mind. The air against your skin. Endless. Perhaps you hear the leaves moving. Perhaps there is water nearby. Perhaps there is simply silence. Just allowing yourself to become familiar with this place. You notice the trees around. They are not rushing. They're not checking whether they're doing enough. They simply stand. Rooted into the earth. Reaching towards the light and you allow yourself to feel that quality within your own body. A little more grounded. A little more spacious. A little less effort. And you imagine roots standing from your body. Into the earth beneath you. You don't need to make them strong. You simply imagine yourself connected. Support it. And as you notice the trees Some are young. SMRO. Some are tall and straight. Others have grown in their beautiful directions. Each one. Holding its own shape. It's a rhythm. Its own way of being. And you don't need to compare yourself with any of them. You can simply belong here. Taking a breath. Allowing yourself to feel what it is like to take up your own space. No permission to rest. No need to earn this moment. You can simply receive it. And now bringing awareness back to your body Imagine a soul. Red glow. At the base of your spine. The end. Grounding. War. Allow your awareness to rest here for a few breaths. And then gently move upward to your lower belly. A warm orange glow. Fluid. Like candlelight. And just noticing what happens as you rest your awareness here. And now move towards your solar plexus just above your navel. Imagining a gentle golden light. More! Steady. No need to make it brighter. Simply. Noticing it. And now bring awareness to the centre of your chest. Imagining softness. Green light. The green of the forest around you. Breathe here naturally. Allow your chest to feel spacious and now moving your awareness towards your throat Imagining a clear blue light here. Soft. Open. One. There's nothing you need to say. Nothing you need to explain Just simply rest here. And now bring awareness to the space between your eyebrows. Imagining a deep indigo light. Quiet. Allowing your mind to soften around the edges a trusting. In your intuition and finally bring your awareness to your crown. Imagining a soft, Violet light. Spacious. Luminar. Gently extending beyond the edges of your body your highest self. And now imagine all of these colours together. Orange. Indigo RUN! A whole landscape of colour. Within you. Shining brightly. Nothing to force. Nothing to fix. Simply. Awareness. And now let those colours gently soften Let the forest become quiet around you. And bring awareness back to your breath. Noticing the weight of your body and the support that's beneath you. And noticing that this is what rest can feel like. Moments where you don't have to be productive. Moments where you don't have to solve the next problem. Moments where your awareness can come home to your body. Your nervous system constantly responding to what's happening around you. Within you. Them right now. You're giving yourself the opportunity. To slow things down. To notice. To breathe. To receive support. You don't have to make yourself calm. You don't have to perform relaxation. Simply allow yourself to be here. And if thoughts appear. Let them come. And if they drift away Let them go. If your body feels restless. Notice that too. Everything that is here to be here. And you can remain. Gently aware. Resting. Breathing. And receiving. And now bring your sun kalpa back into your awareness. The words you chose at the beginning. Allow them to arise gently. Once again. I am deeply held. And again. I am deeply helped. One final time. I am. Deeply held. Or choosing your own intention. Just as she did. The beginning. And saying it to yourself. Three times and notice how those words feel now. You don't need to make anything happen. Simply let them settle. Just like a seed placed gently into the earth. And then let the words become quiet. Begin to notice the forest around you again. The trees. The light. The earth beneath your feet. And then slowly allow that image to soften The forest can always remain in your awareness. As you begin to return to the room. Notice in your physical body. The surface beneath you. The temperature. Of the air. The sounds around you. Slowly beginning to deepen your breath bringing a little more presence into the body. Notice your fingers. Perhaps gently moving them. Your toes. Moving them softly and then maybe rotating at the wrists or rolling the shoulders taking your time. Doing whatever feels good. And when you're ready Bend your knees. And roll onto your right side resting here. For just a moment. Letting yourself be still No rush to sit up. And what it feels right use your hands to gently press yourself up Come to a comfortable seated position. And just allowing your eyes to remain closed for a few more moments. Noticing how you feel noticing your breath space that surrounds you. And were you ready? Gently allow your eyes to softly open. Take a moment to acknowledge yourself for being here. For choosing to pause. Forgiving yourself this time. And know that you can return to this practice. Whenever you need a little more space. Whenever your mind has been busy. Whenever you've been carrying a lot. Whenever you simply want to remember. What it feels like to stop. You don't have to wait until you're exhausted to rest. You can make space for yourself. Along the way. And if you'd like to continue exploring this work with me. You're very welcome inside the regulation hub. Where we practice nervous system regulation. Somatic movement. And rest together. For now, Take one more comfortable breath. You feel your fate. Feel your body. Feel the space around you and carry a little of this steadiness with you. Into the rest of your day. Namaste