NSDR For Emotional Balance Hearth - Brain Coherence

This 30-minute NSDR (Non-Sleep Deep Rest) session is designed to support emotional regulation, reduce stress, and bring your system back into alignment.
Through gentle guidance, you’ll enter a deep state of rest that allows your mind and body to reconnect, especially the communication between your heart and brain.

You’ll be guided to:
• Release emotional overwhelm
• Calm the nervous system
• Increase clarity, resilience, and emotional balance
• Strengthen heart–brain coherence and inner harmony.

No experience needed. Just lie down, breathe deeply, and allow yourself to return to a place of safety, stillness, and flow.

Transcript

Welcome to the NSDR for emotional balance and heart-brain coherence.

First come lay down in a comfortable place where you won't be disturbed.

Either on your bed,

Couch or on a yoga mat.

Make sure you're comfortable and warm.

You can use a light blanket and wear eye mask if this feels comfortable.

Take the time to make sure you are comfortable.

Make sure the arms are relaxed by the side or resting on the belly.

The legs are relaxed,

Rolling in or out,

Whatever feels good for you.

Check out your torso,

Your shoulders,

Your neck,

Your head.

Time to release.

Let's take one breath in through the nose.

And just exhale out through the mouth like this.

Let's take another breath in through the nose.

And exhale out.

Fully surrender.

And final one.

Take a breath in through the nose.

And exhale out.

Regular breathing in and out through the nose.

Try to listen to these words as if you are listening to music.

Let these words resonate with your inner being.

When our thoughts and feelings align,

Our mental and emotional processes move into harmony.

This inner coherence creates a sense of peace,

Clarity and well-being.

We're no longer fighting ourselves.

We can breathe,

Decide from our heart and live fully.

But when what we feel in our heart and what we think in our brain are out of sync,

We feel torn.

We may want one thing deep inside,

But our mind pulls us in another direction,

Often driven by fear,

Logic and uncertainty.

If you're not able to balance your heart and mind,

You're imbalanced.

This inner conflict is more than just emotional.

Science shows that the heart sends more signals to the brain than the brain sends to the heart,

To the nervous system,

Hormonal pulses,

Pressure waves and electromagnetic fields.

When this communication is out of balance,

We experience emotional overwhelm,

Mental confusion and disconnection from our inner truth.

But when the heart and brain are in coherence,

Something shifts.

We begin to feel grounded,

Emotionally stable and mentally clear.

Our nervous system calms,

Our heart rate for reliability improves and we experience a state of deep inner alignment,

Mind,

Heart and body as one.

True coherence arises when we live from intention,

Love and stillness,

Not from fear or control.

This state emerges naturally when we cultivate gratitude,

Compassion,

Love and inner peace.

In this coherent state,

The brain,

The heart and the body operate in optimal synchronicity.

This is a direct benefit for your immune function,

Hormonal balance,

Emotional regulation,

Mental clarity.

True coherence arises when we live from intention,

Love and stillness,

Not from fear or control.

This NSDR Yoga Nidra session is here to guide you into that state,

To bring you back to your heart,

To restore emotional balance and reconnect with your natural inner room.

It all begins by simply laying down and listening.

Lay down comfortably and become aware of the room where you're in,

The space of the room you're in.

Notice the space around you.

Notice the space around you of the room.

Now notice any sounds outside.

Without judging,

Labelling or naming,

Analysing,

Just notice the sounds around.

Try to hear as if you were listening to music.

Listen to the sounds outside.

Now try listening to the sounds inside.

As close as you can hear,

Notice if there is any sound around you.

Now,

Let's make sure the body is completely relaxed.

We'll start from the top to the bottom.

See if you can rest your forehead.

Let the eyebrows slide away from each other.

Soften the temples.

The eyelids.

Let your face become soft.

The jaws.

Feel the throat softening.

Allow the shoulders to relax.

Feel the surrendering of your arms.

And feel your chest opening.

Allow the belly to surrender.

And feel the hips sinking into the floor.

And now the legs.

Allow the legs to just surrender.

Notice the whole body becoming relaxed.

Take one more full conscious breath in through the nose.

And sigh it out through the mouth.

Let everything soften.

Let yourself land.

Now let's bring the brain,

The body and the heart in synchronicity.

In just three simple steps you can use daily.

Bring your awareness into your heart center.

Move your awareness into your heart center.

You can place your right hand gently over your heart.

Now feel your heart.

The rhythm.

The beating.

The pulse.

Any sensations you notice there.

Don't analyze.

Just notice.

Just feel.

Just observe.

Feeling the rhythm in your hands.

Your awareness is fully in the heart center.

You're noticing.

Feeling.

And observing.

Now step two.

Now begin to breathe as if your breath is flowing in and out of your heart center or chest area.

You can breathe in for five seconds.

And out for five seconds.

Whatever rhythm feels natural and calm for you.

So we breathe in to the heart center.

Two.

Three.

Four.

Five.

And exhale out.

Two.

Three.

Four.

Five.

We inhale into the heart center.

Two.

Three.

Four.

Five.

And exhale.

Two.

Three.

Four.

Five.

Keep your attention gently resting in your heart center as you breathe.

Now bring your mind to something you feel deeply grateful for in this moment.

Something that brings a smile to your face.

Something you're grateful for right now.

What elevates your heart?

What fills you with joy?

What brings love to your heart?

What is the most loving thing you can say to yourself right now?

Let these elevated emotions fill your entire being.

Feel them in your chest,

Your back,

Your arms to fingers and legs to toes.

In your face.

In every cell of your whole body.

Let that gratitude,

The joy and love expand fully.

Try to feel these elevated emotions expanding not only in your whole body but even outside of you.

Now take a moment to check in with yourself.

How do you feel right now?

And how do you want to feel?

Let the answer arise gently without overthinking.

This is your doorway to your intention.

From that feeling allow a simple clear inner statement to form.

Something that feels true,

Alive and resonate.

You can create your own or choose from one of these examples.

I am connected with my heart.

I live from love,

Not from fear.

I feel calm,

Clear and confident.

I choose inner peace and coherence.

Where I live with gratitude in my heart.

Choose whatever resonates with you the most or simply stay with the feeling behind it.

Now repeat your intention silently three times.

You may start with I am or I feel.

Say it.

Feel it.

Let it root deeply inside.

This is your compass.

Let it guide you the rest of your journey.

Now move this emotion throughout the whole body.

And begin a journey throughout the body.

Begin again by gently bringing your awareness to your heart center.

Feel the subtle rhythm and the quiet pulse.

Let your breath flow in and out through your heart.

From here we begin a slower gentle journey through the body.

Stay with my voice.

Stay with my voice.

The only thing you have to do now is just to follow my voice.

Do not concentrate too intensely.

Just allow yourself to stay with my voice.

Bring your attention to the top of your head.

Just allowing to sense whatever we can sense at the top of our head.

Let it slowly melt down to your forehead.

The space between your eyebrows.

Let it smooth out.

Soften the right eye.

The left eye.

Feel the space behind the eyes.

Soften the cheeks.

The jaws.

Feel the inside of your mouth.

The tongue resting.

And the lips are soft.

Bring your awareness to the throat.

And the neck.

Your right shoulder.

Feel it becoming more heavy.

Melting downwards.

The right upper arm.

Elbow.

Forearm.

Wrist.

Right hand.

Palm.

Back of the hand.

Right hand thumb.

Index finger.

Middle finger.

Ring finger.

Pink.

Palm of the hand.

Forearm.

Upper arm.

Right side of the chest.

Left side of the chest.

Left shoulder.

Upper arm.

Lower arm.

Wrist.

Left hand.

The palm.

Back of the hand.

Left thumb.

Index finger.

Middle finger.

Ring finger.

Pink.

Lower arm.

Upper arm.

Left chest.

Heart center.

Awareness down to the belly.

Noticing the rising of the belly.

And the falling of the belly.

Moving down to the pelvic area.

The right hip.

Right buttock.

Upper leg.

Lower leg.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth.

And fifth.

Awareness of the whole right foot.

Lower leg.

Upper leg.

Right hip.

Pelvic center.

Left hip.

Left buttock.

Upper leg.

Lower leg.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth.

And fifth.

Awareness of the whole left foot.

Lower leg.

Upper leg.

Left hip.

Pelvic center.

Your tailbone.

Lower spine.

The whole spine.

The whole back.

Right shoulder blade.

Left shoulder blade.

Back of the head.

Crown of the head.

The center of your brain in between the eyebrows.

The right eye.

The left eye.

The right temple.

Left temple.

The jaws.

Throat.

And heart center.

Awareness resting in the heart center.

Feel the stillness within in your heart center.

The softness in your breath.

And the spaciousness in your body.

Notice the rhythm of your heart.

Pulsating throughout your whole body.

Pulsating throughout your whole body.

Awareness of the rhythm of your heart pulsating throughout the whole body.

Now bring your awareness towards your breath.

Begin with conscious connected breathing.

Conscious connected breathing.

Gently inhaling.

And exhaling.

Without pause.

Connecting the inhale.

With the exhale.

Let the breath flow in a circular rhythm.

No holding,

No force.

Just a continuous wave.

So when we inhale.

We allow the exhale to start straight away.

Connecting the inhale.

With the exhale.

And the exhale with the inhale.

Creating a circular rhythm.

In a soft way.

A conscious way.

Consciously connecting the breath.

Without any force.

Connecting the inhale.

With the exhale.

With the exhale.

And the exhale with the inhale.

Stay fully aware.

Stay fully aware with this breath.

Notice doing the circular breathing in the heart center.

So the connected conscious breathing.

Inhaling into the heart center.

Connecting the exhale.

From the heart center.

Full awareness of the breath.

Into the heart center.

Keep this circular rhythm.

Soft and gentle.

In a relaxed way.

Connecting the inhale.

And the exhale.

Into the heart center.

Now allowing the circular breathing.

To slowly come to an end.

And then allow the regular breath.

Still breathing in and out into the heart center.

But just our natural rhythm.

So the end of the exhale.

There's a pause.

And then the inhale starts.

And there's another pause.

Just allow the regular breath.

Breathing into the heart.

And out to the heart.

Mentally saying on the inhale.

Love.

Now the exhale to mentally say peace.

Love on the inhale.

Into the heart.

And peace on the exhale.

Allow the exhale to soften.

To surrender.

To let go.

Now let's start visualizing.

The goal of the breath.

And try to visualize.

These images in your heart center.

Visualize a warm.

Glowing light.

Pulsing gently in your heart.

A warm glowing light pulsing gently in your heart.

A soft thread connecting your heart and your brain.

A soft golden thread.

Connecting your heart.

And your brain.

A flower blooming softly in your chest.

With every breath.

Your heart smiling from within.

A calm wave flowing between your heart.

And your head.

A hand resting gently on your chest.

Offering comfort and safety.

A memory of someone you love deeply smiling at you.

A child's pure smile.

Looking at you with unconditional love.

A place where you feel completely safe.

Like a forest,

A beach or a quiet room.

Visualize a place where you feel completely safe.

Visualize a single rose opening slowly in the morning sun.

Visualize sunlight.

Touching leaves of a tree.

A bird gliding effortlessly in the air.

Gentle waves rolling in perfect rhythm into a peaceful shore.

A clear lake reflecting the sky like a mirror.

A glowing light expanding from your heart throughout your whole body.

Your breath forming a circle of light moving in and out of your heart.

Energy flowing smoothly from your head.

To your heart.

Your entire body moving in harmony with your breath and heartbeat.

Visualize a little light inside of your heart.

And visualize this bright white light glowing.

And glowing from a little dot.

Expanding your whole heart.

And growing even bigger.

Visualize it expanding from your heart into your whole body.

The arms.

The legs.

The whole torso.

Now visualize this light around you like a golden egg.

Pure gold light.

Emitting from your heart center.

Surrounding you like a golden egg.

You feel completely calm and safe.

Now notice the space of this golden egg around you.

Notice the space of this golden light around you.

Notice the space of this golden egg around you.

And gently bring your attention back to your heart center.

Feel the breath moving softly in and out through your chest.

Notice how your heart feels now.

Open,

Calm and connected.

Now return to your intention.

Your Sankalpa.

Try to feel it in your whole being.

In every cell.

Visualize it.

Feel it.

And repeat it silently within yourself.

Three times.

Let it echo through your whole being.

Let it sink into every cell.

As a seed of truth.

Ready to grow.

When the heart and mind work together.

You are at your most powerful.

Most peaceful.

And most aligned.

Now let's rest here for a few breaths.

Knowing that coherence is always within you.

Take a deeper breath in.

Slowly bring your awareness back to your body.

Notice how you feel.

Notice your breath.

And notice the sensation in your heart center.

Take a deeper breath into your heart.

And slowly exhale softly from your mouth.

Get rid of your fingers and your toes.

And do any movement your body asks you to.

Intuitively feel good.

Maybe you like to stretch yourself.

And when it feels right,

Softly open your eyes.

Carry this feeling with you.

Let your heart lead your thoughts.

Let coherence guide your choices.

This feeling,

This calm,

Lives inside you.

Whenever you need it.

Return to your heart.

Your heart knows the way.

Your heart knows the way.