Yoga Nidra / NSDR For Quick Respite

Dear Friend, This 10-minute yoga nidra offers a pocket of calm - a gentle nervous system reset for moments of exhaustion, overstimulation, or stress. Through body scan, natural breath awareness, and an energy flow visualization, this session invites you into a brief, immersive pause without requiring a longer commitment. The soundscape features gentle peepers and soft nature sounds I recorded in my front yard (best experienced with headphones or speakers). Whether you are managing chronic illness, pacing your energy, or simply craving stillness during a demanding day, you are welcome here exactly as you are. Practicing regularly can promote nervous system regulation, mental clarity, a felt sense of safety ease, and can provide gentle energy pacing for conditions like ME/CFS, fibromyalgia, long Covid, and POTS. It is perfectly fine to drift off to sleep, and you're encouraged to adapt this practice however best serves you.

May this practice bring you respite.

With Love,
Kelsea

Transcript

Hi friends, This is Kelsey with Life Alchemy, And this is a condensed yoga nidra, Or non-sleep, Deep rest practice. Come into whatever shape 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 listen to your own inner wisdom. Let's begin with two physiological sighs, Taking a full sip of air in through the nose. And another tiny sip of air in. And letting it all go through the mouth with the sigh. One more time. And on this exhalation, See if you can release any tension in the body. Sinking into the surface below. You might imagine shifting from thinking, Doing, To sensing and being just as you are. I invite you to bring a kind attention to each part of the body as it's named. And see if you can welcome whatever sensations are present or not present. If a 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. And the brows. Both of the eyes. The nose. The cheeks. Both of the ears, Listening. The lips. The tongue, Teeth and gums. The whole mouth. Chin and jaw. The whole face and head. Bringing attention to the neck. Center of the chest. Both of the shoulders. Elbows. Rest. 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 hips. The knees, Ankles, Soles of the feet. All of the toes, Starting with the big toes. Second toes. Third toes. Fourth toes. Fifth toes. And the whole body now. The tension saturating the whole body. The whole body alive and loving awareness. Now bring the attention to the natural breath. Noticing each inhalation. And each exhalation. Maybe noticing the breath at the nostrils. And maybe noticing the rise and fall of the chest and belly. With the rhythm of natural breath. Imagine breathing in through the soles of the feet up to the crown of the head. And down from the crown of the head out through the soles of the feet. Inhaling up through the feet. And exhaling down from the crown. Just imagining. On your own now, At your natural pace. And allow that to dissolve. Resting here in wholeness and presence. Resting back as loving awareness itself. Begin to notice the edges of your body. And the sensation of the surface below. Taking a full sip of air in through the nose. And another tiny sip of air in. And sighing it out through the mouth. You might take a moment to notice how you feel. And extend gratitude to yourself for practicing today. When you're ready, Begin to gently awaken by making small movements. Thank you for practicing with me. Wishing you much peace and ease.