Yoga Nidra / NSDR: Nervous System & Vagus Nerve Reset

Friend,

If your nervous system is activated, exhausted, or chronically stressed this practice can help. This Yoga Nidra (NSDR — Non-Sleep Deep Rest) is designed to guide you from a state of overwhelm, depletion, or burnout back toward deep, restorative balance. Whether you are navigating chronic illness, fatigue, a challenging chapter, or the weight of this fast-paced world — you’re welcome here just as you are, and you deserve deep rest.

This practice opens with sustained OMs to tone the vagus nerve, inviting your body to shift into ease. The background soundscape is a gentle stream trickle with soft forest sounds, recorded in my backyard (best with headphones or stereo speakers). I intuitively guided this meditation through transmission (without a script) in the hopes that this approach, paired with nature sounds, will provide an immersive, living, spacious, and grounded experience that supports your nervous system.

May this practice hold you in peace.

With Love,
Kelsea

Transcript

Hi friends, This is Kelsey with Life Alchemy, And this is a guided practice to reset the nervous system using yoga nidra, Also called NSDR, And some other relaxation techniques. The benefits of practices like this are often cumulative over time, So for optimal nervous system healing, I encourage you to practice regularly. Humming and singing are great ways for resetting the vagus nerve, So we're going to begin with the sound of Aum for three rounds. You're welcome to join me aloud, Or to listen and receive the vibrations. If you haven't already done so, Come into whatever supported position is best for you and your body right now, And take the time you need to get as comfortable as is possible, Pausing this recording if you need to. We'll now do three physiological sighs, Which includes two sips of air in through the nose, Followed by an exhale out through the mouth, Though feel welcome to use any breath or other technique that will help you settle in. Taking a full breath of air in through the nose, And another tiny sip of air in, And letting it out through the mouth. Repeating this cycle two more times at your own pace. And on the exhalations, See if you can release any tension in the body sinking into the surface below you. You might welcome softening at the brows and the eyes, Maybe releasing the jaw, Allowing the shoulders to drop away from the neck, And maybe welcoming a softening at the chest or the belly. Remember that my guidance is simply suggestion, And any adaptations that would best support you are most welcome here. If you fall asleep during the practice, Or if the attention wanders, Simply return to the sound of my voice when you notice. Allow the attention to gently glide 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 one of these phrases, I am at peace in all the layers of my being. Or maybe, I welcome peace in all the layers of my being. Or you might instead welcome your sankalpa as a somatic feeling or visual. I invite you now to bring attention to each part of the body as it's named, Welcoming whatever sensations are present or not present. No need to change anything, Just seeing if you can welcome whatever arises into your kind awareness. If at any point the sensation becomes overwhelming or too intense, You can always skip a part of the body, Or bring the attention somewhere sensation feels neutral or pleasant, Such as the surface beneath you, Or maybe the hands. Beginning with the crown of the head, All of the attention gathering at the crown of the head, Between the eyebrows, Both of the eyes, The nose, The cheeks, Both of the ears, Between the lips, Tip of the tongue, Base of the tongue, The whole mouth, The chin and the jaw, Neck and the throat, Center of the chest, The right shoulder, Right elbow, Wrist palm of the right hand, The thumb, First finger, Second finger, Third finger, Fourth finger, Fifth finger, All of the fingers and the whole hand and arm, Right side of the waist, The right hip, Knee, Right ankle, Sole of the foot, The right big toe, Second toe, Third toe, Fourth toe, Fifth toe, All of the right toes and the whole foot and leg, Back to the center of the chest, The left shoulder, Elbow, The left wrist, Palm of the hand, The left thumb, First finger, Second finger, Third finger, Fourth finger, All of the left fingers and the whole hand and arm, Left side of the waist, Left hip, Left ankle, Sole of the foot, The left big toe, Second toe, Third toe, Fourth toe, Fifth toe, All of the left toes and the whole foot and leg, The whole body, The whole body now, Alive and kind, Loving awareness. Now bring the attention to the natural breath, Noticing the natural inhalations and the natural exhalations, Noticing how the body breathes itself, The body breathing vital breath energy. Now bring the attention to the sensation of heaviness, Noticing all the places in the body where heaviness is naturally occurring. Now bring the attention to the sensation of lightness, Noticing all the places in the body where lightness is naturally occurring. On your own now, Alternate the attention between the sensations of heaviness and lightness in the body. Now bring the attention to both heaviness and lightness in the body. Can you feel both sensations simultaneously? And allow that to dissolve. Resting here in simply being, Resting back as pure presence itself. In this state of pure awareness, Could you recall your sankalpa? You may have chosen, I am at peace in all the layers of my being. I welcome peace in all the layers of my being, Or perhaps something else. Whatever the sankalpa, Whisper it inwardly and feel the truth of it in your body. Begin to notice the edges of your body and the density of your body held by the surface below. Begin to welcome a sense of the space around you. Noticing sounds and the sensation of the air, And welcome a full breath in through the nose. And a sigh out through the mouth. You might continue resting here, Or you might begin to gently awaken. Maybe wiggling fingers, Maybe wiggling toes. Thank you for practicing with me today. I wish you much peace and ease.