Quick Nervous System Reset Yoga Nidra (NSDR)

Dear Friend,

Some days a few minutes is all the time or energy you can spare. This practice was created for exactly those moments. This 8-minute NSDR (Non-Sleep Deep Rest) is an abbreviated Yoga Nidra designed to quickly reset a dysregulated nervous system. This meditation guides you through two physiological sighs—a research-backed breathing technique that signals safety to the vagus nerve—followed by a body scan, breath awareness, and resting in awareness to bring you back to a state of calm.

Whether you are experiencing a midday energy dip, anxiety, chronic illness fatigue, or the weight of a long day, this practice meets you where you are. The background soundscape features the Vermont Singing Drum (Bliss Drum)—a tongue drum in A Major pentatonic, tuned to 432 Hz, played and recorded by me. The soothing tones of the drum pair naturally with this guided rest practice to support a sense of safety and ease.

May this practice restore and rejuvenate you.

With Love,
Kelsea

Transcript

Hi friends, This is Kelsey with Life Alchemy, And this is an abbreviated Yoga Nidra, Or NSDR, To quickly reset the nervous system. Come into whatever supported position would feel best for your body right now. And as you're settling in, Remember that my guidance is simply suggestion, And you're encouraged to make any changes that will serve you. Let's begin with two physiological sighs, Taking a full sip of air in through the nose. And another tiny sip of air in. Letting it all go through the mouth with a sigh. One more time. And on this exhalation, See if you can release any tension in the body. Sinking into the surface below. I invite you to bring attention to each part of the body as it's named, And see if you can welcome whatever sensations arise. If the sensation gets too intense, You can always skip a part of the body or bring the attention somewhere it feels neutral or pleasant. Beginning with the crown of the head. All of the attention gathering at the crown of the head. Center of the forehead. Both of the eyes. The nose. The cheeks. Both of the ears. The lips. The tongue, Teeth and gums. In the chin. The whole face and head. Bringing attention to the neck. Center of the chest. Both of the upper arms. The lower arms. Palms of the hands. All of the fingers, Starting with the thumbs. First fingers. Second fingers. Third fingers. Fourth, Fingers. Back to the center of the chest. The upper abdomen. Lower abdomen. In the pelvic bowl. The whole torso. Both of the upper legs. The lower legs. Soles of the feet. All of the toes, Starting with the big toes. Second toes. Third, Toes. Fourth, Toes. Fifth toes. All of the toes and both feet and legs. The whole body now. The tension saturating the whole body. The whole body alive and kind, Loving awareness. Now bring the attention to the natural breath. Noticing the natural inhalations. And the natural exhalation. Noticing how the body breathes itself. Floating on the lull of breath. Resting back as loving awareness itself. Begin to notice the edges and the density of your body. Becoming aware of the air above you. And the Earth below. Taking a full breath in through the nose. And a slow breath out through the mouth. You might continue resting here. Where you might begin to gently and slowly transition. Thank you for practicing with me. Until next time.