Quick Yoga Nidra (NSDR) Break

Dear Friend,

This 12-minute Yoga Nidra (or Non-Sleep Deep Rest) is designed as a gentle, accessible break for when you need to slow down and rejuvenate. Whether you’re pacing energy through chronic illness, disability, fatigue, burnout, or natural shifts in stamina that can accompany aging, or simply needing a brief reset - you're welcome here just as you are, and you deserve deep rest. This practice can help you downshift the nervous system, improve mental clarity, pace and replenish energy, and return to your day steadier.

You’ll be invited to settle in, set a sankalpa (intention), rotate awareness through a body scan, notice and count the natural breath, rest in pure awareness, plant a sankalpa, and awaken. The background soundscape is a gentle 432 Hz tongue drum, played and recorded by me. Please practice in whatever shape works best for you, whenever you need, with any adaptations that serve you.

May this practice bring you a sense of ease and wellbeing.

With Love,
Kelsea

Transcript

Hi friends, This is Kelsey with Life Alchemy, And this is a quick, Non-sleep, Deep rest practice using Yoga Nidra techniques. Let's begin by coming into a cozy nest to rest. Any supported position is welcome. And as you're settling in. Remember that my guidance is simply suggestion and you are encouraged to make any modifications that will serve you. Let's take a full breath in through the nose. And a long exhale out through the mouth, Maybe sighing. One more time. And on this exhalation, See if you can sink deeper into the surface below. Maybe softening at the eyes and the brows. Maybe simulating a yawn and releasing the jaw. And maybe allowing the shoulders to melt down away from the neck. Gently bring the attention to the heart space now. And notice sensation from the inside out. If you have a sankalpa or heart's intention that you're working with, Welcome it in. Or you might like to use the phrase, I am deeply resting now. I invite you to bring a kind attention to each part of the body as it is 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 tongue. All of the attention gathering at the tongue. Inside of the cheeks. The whole mouth. The space between the lips. The nose. Both of the eyes. Center of the forehead. Crown of the head. Both of the ears. Cheeks. The chin. The whole face and head. Bringing attention to the neck. Center of the chest. Both of the shoulders. The elbows. Rests. Palms of the hands. The tips of the fingers, A tension fanning across the tips of the fingers. All of the fingers and both hands and arms. Back to the center of the chest. The upper abdomen. Lower abdomen. The pelvic bowl. The whole torso. Both of the hips. The knees. Ankles, Soles of the feet. The tips of the toes, The tension fanning across the tips of the toes. All of the toes and both feet and legs. The whole body now. Attention saturating the whole body. The whole body resting in kind, Curious awareness. Now bring the attention to the natural breath. Noticing the natural inhalations. And the natural exhalations. Noticing how the body breathes itself. All on its own. And at your natural pace, Counting down the breaths, Starting with eight. Inhaling 8. . . Exhaling 8. . . Inhaling seven. Exhaling, Seven. On your own now. And releasing the counting. Loading on the waves of natural breath. Resting in kind, Loving awareness itself. In this state of pure awareness, Water the seed of your sankalpa by whispering it inwardly. You may have chosen, I am deeply resting now, Or perhaps something else. Begin to notice the sensation of the surface beneath you. And the temperature of the sea of air around you. Taking a full breath in through the nose. And a slow breath out through the mouth. You might take a moment to notice the effects of this practice. And maybe set an intention to return again. You might continue resting here, Or you might begin to gently transition however works best for you. Thank you for practicing with me. Wishing you much ease and well-being.