Yoga Nidra For Calming The Nervous System

This yoga nidra practice is focused on calming down the nervous system by activating the ventral vagal complex using progressive muscle relaxation, breath counting, a body scan, visualization techniques and other elements to help your body shift into a calm, integrated state. This practice is beneficial for anyone. This practice is done lying down on your back on a flat surface other than a bed. You may also lie down in another position that suits your body such as on your side or seated in a comfortable chair if needed. This can be done as often as you like. I hope that it brings you a deep sense of peace and coherence. Enjoy!

Transcript

Hello and welcome. My name is Alicia. The focus of today's practice is on calming down the nervous system. This practice is done lying down on your back on a flat surface other than a bed. You may also lie down in another position that suits your body, Such as your side, Or seated in a comfortable chair if needed. Gather any props that you may need in the next few moments to allow yourself to soften and allow the physical body to relax. A blanket, An eye mask, Any pillows or other props you desire. Perhaps lighting a candle, Incense, Or placing a favorite crystal on your body. As you gather these items, Begin to notice how the body moves. Notice any tension that the body is holding as you make your way into your cozy Nidra nest. Begin to grip tightly every single muscle in the body, Making fists with your hands, Scrunching the face, Clenching the jaw, Squeezing your glutes, Your core, Scrunching your toes. Hold everything in tight and release. Again, Clenching every single muscle in the entire body, The fists, The face, The toes, The legs, The abdomen. Hold. Now release. One last time, Gripping as tightly as possible. Every inch of the body, Pulsing with tension, Squeezing everything in. And now release. And with this final release, Really allow yourself to let go. Release any gripping left in the body. Allow the palms to open, The muscles of the face to soften, The fingers and toes to relax. Feel the body soften as the tension melts away. Let the body be heavy, Grounding into the surface beneath you. As the body continues to release, Allow relaxation to take hold. Resolve to remain awake and aware of my voice. The practice of yoga nidra begins now. As you remain aware of your body, Draw your attention to your chest. Feel your heart grip and release with each beat, Each pulse, Allowing your heart to whisper its song, Your sankalpa, Your vow of truth. If you do not have a sankalpa yet, You may borrow this for now. I am calm. Silently repeat your sankalpa three times into the pulses of your heart space. Allow that pulsing to ripple across the body all the way to your scalp, Drawing your attention to the muscles of the head, Gently pulsing with each pulse of your heart, With each breath, The skull breathing, Breathing, The brain gently swelling with cerebrospinal fluid, The pituitary gland, A p-shaped gland located behind the bridge of the nose at the base of the brain, Pulsing with life, Pulsing outward to the muscles of the face, The eyes, The muscles around the eyes, The forehead, Cheeks, Nose, The muscles of the ears, Muscles of the jaw, The lips, Teeth, Gums, Saliva dancing around your tongue, Down your throat, Your neck, Shoulders, Arms, Hands, All 10 fingers gently pulsing with energy, Your rib case, Heart, Lungs, Digestive organs, All pulsing with life inside your torso, Pelvis, Hips, Thighs, Lower legs, Ankles, Feet, All 10 toes pulsing with energy, Drawing your attention up the back of the body to the soles of the feet, Heels, Calves, Back of the thighs, Buttocks, Lower back, Mid back, Upper back, Back of the neck, Back of the head, Top of the head, All pulsing with life, Feel the whole body gently pulsing with life force energy, The whole body, The whole body, The whole body breathing, Begin noticing the breaths in and out, Out of the body without changing the quality of your breath, Counting each exhale silently, Counting each exhale slowly, Following the pulse and rhythm of the breath in and out, If you forget your count, Simply return to the last number you remember, Draw your attention back into your heart, Remember a time you felt shaken or pushed, What does it feel like to be rattled or shoved aside, Recall the frenetic energy that comes with feeling jostled, Perhaps in a crowded market, What does it feel like to be shaken, Now recall a time you felt held, Protected, Embraced, What does it feel like to be hugged or held with tenderness, Remember a time you were embraced by someone you love, Perhaps reunited after a long absence, What does it feel like to be held, Return to the sensation of being shaken, Return to the sensation of being held, Now see if you can feel both sensations, Shaken and held simultaneously, See if you can feel both of these sensations at the same time, Allowing them to pulse within, Shaken and held at the same time, Allow the following images to appear and disappear in your mind's eye as I mention them, A jar of honey, A single white daisy, A field of wild grass, A river flowing, Two snakes slithering, Your toes in the mud, Your toes, Tree roots, Dead leaves, A red plastic solo cup, Someone holding your hand, Someone holding your hand, A buzzing bee, The base of a skyscraper, Tyrannosaurus rex, A paw print, The light of a golden flame, A golden flame, A golden flame pulsing, Feel a pulse of golden life force energy, Radiating up from the toes, Up the legs, Torso, All the way to the top of the head, Golden light shining up the body, From the root to crown, Toes to head, Golden light, Surrounding the body, Pulsing golden light, A cocoon of light, Holding you, A cocoon of light, A cocoon of light, You are held, Draw this golden light, Back into your heart, In the walls of your heart, Listen here for the song of your heart, Allow your sankalpa to begin pulsing, In the walls of your heart, Silently repeating your sankalpa three times, Begin to bring your awareness back, Sense the air, Allow the inhales to deepen, And the exhales to soften, Feel the oxygen circulating, As you inhale and exhale, Consciously moving the breath in and out, Taking your time here, When you are ready, Begin to wake the body up, With small gentle movements, Stretch, As if you are waking up, From the most glorious dream, Bring one hand to heart, And one to belly, Feeling the hum of energy, Beneath your fingertips, Feeling coherence, Peace, And ease, Resolve to remember this feeling, As you prepare to return to your day, Gently roll onto either side, Using your bicep as a pillow, Observe how, This simple movement, Subtly shifts your energy, Perhaps, Bringing one hand to heart, Notice how, The nervous system, Softly hums, In coherence, The practice of yoga nidra, Is now complete, Thank you so much, For being here, I appreciate, Your presence, Hare Om, Tat Sat, Namaste