Yoga Nidra For Settling The Nervous System

Settle into a gentle Yoga Nidra practice that invites deep rest and supports a naturally settling nervous system. Through a guided rotation of consciousness, breath awareness, breath counting, opposite sensations, and spacious body awareness, you are invited to rest without effort and simply notice your experience as it unfolds.This practice may be helpful if you are experiencing stress, mental fatigue, physical tension, or simply need time to pause and restore. Sleep is welcome, and no previous experience with Yoga Nidra is needed.

Transcript

Welcome to this yoga nidra practice for settling the nervous system. Take a few moments to settle into your comfortable position. Lying down, Reclining. Or sitting in a way that feels supportive for you. Maybe allowing the eyes to close gently. Or keeping them open softly. And making any small adjustments to help the body rest. Noticing the support beneath you. The places where the body is in contact with the surface below. The back of the body. The arms. The legs. The head. There's nothing to accomplish here. Nothing to force. Nothing to get right. Awareness may stay with the practice. Awareness may drift. Sleep may come. Anything is welcome. Maybe noticing the breath moving naturally. The body receiving the breath. The body releasing the breath. Resting hair. Supported. Breathing. Aware. Bringing to mind an intention for your practice. Maybe I am safe enough to rest. Or maybe another intention already present. Whatever feels meaningful for you. And repeating your intention silently one time. Repeating your intention again. And once more. And now just gently allowing your intention to settle into the background. Bringing attention and awareness. To the right hand. Beginning with the right thumb. Index finger. Middle finger. Ring finger. Little finger. Palm of the hand. Back of the hand. Grist. Forearm. Elbow. Upper arm. Shoulder. Armpit. Right side of the waist. Right hip. Right by. Knee. Lower leg. Ankle. Heal sole of the foot. Top of the foot. Big toe. 2nd toe Third toe. Fourth toe. Little too. Whole right arm. Whole right leg. Whole right side of the body. Awareness moving to the left hand. Left thumb. Index finger. Middle finger. Ring finger. Little finger. Palm of the hand. Back of the hand. Wrists. Forearm. Elbow. Upper arm. Shoulder. Armpit. Left side of the waist. What's that about? Left hip. Left thigh. Knee. Lower leg. Ankle. Heal sole of the foot. Top of the foot. Big toe. Second toe. Third tool. 4th toe. Little toe. Whole left arm. Whole left leg. Whole left side of the body. Both arms resting. Both legs resting. Awareness moving to the back of the body. Back of the head. Back of the neck. Right shoulder blade. Left shoulder blade. Upper back. Middle back. Lower back. Right buttock. Left buttock. Back of the right. Back of the left thigh. Back of the right thigh. Back of the left thigh. Back of the right knee. Back of the left knee. Right calf. Left calf. Right heel left heel. The whole back of the body. Awareness moving to the head and face. Awareness moving to the head and face. Top of the head. Forehead right temple. Left temple. Right eyebrow. Left eyebrow. Space between the eyebrows. Right eye. Left eye. Right ear left ear. Right cheek. Left cheek nose. Nostrils. Upper lip. Lower lip. Tongue. Teeth. The space between the upper and lower teeth. Inside the mouth. Jaw. Chen. Whole face whole head. Awareness moving through the center of the body. Throat, Right collarbone. Left collarbone. Center of the chest. Heart center. Upper abdomen. Navel Yeah. Lower abdomen. Pelvis. The whole center of the body. Whole right side. Whole left side. Whole back of the body. Whole front of the body. Whole body. Whole body. Whole body resting. Breath moving naturally. Resting here. Noticing the breath just as it is. Maybe feeling the breath in the belly. Maybe the ribs. Maybe the chest. Just noticing the body breathing. And allowing gentle awareness. To settle at the navel. And silently counting backward from 27. One number for every full breath. Begin counting. Pausing the count. Remaining with the breath. Moving gentle awareness to the heart center. Again, Counting backwards from 27. Pausing here. Resting with the breath. Moving gentle awareness to the throat. And continue counting backwards. Pausing the count here. Resting with the breath. Moving gentle awareness to the nostrils. And resume counting or begin again at 27. And now release the count completely. Resting with the breath. Breath moving naturally. The body breathing itself. Noticing the resting body. Maybe sensing heaviness. The weight of the body. The weight of the arms. The weight of the legs. The weight of the head. The body supported by the surface beneath you. Heavy resting. Supported. And now maybe sensing lightness. Lightness in the hands lightness in the face. Lightness around the breath. A sense of space in the body. Light. Open. At ease. Heavy. Might heavy and light together. Both experiences resting in awareness. And now maybe sensing warmth. Comfortable warmth in the body. Warmth in the hands. Warmth in the chest. Warmth in the belly. Warmth wherever it is naturally present. Now maybe sensing coolness. Comfortable coolness. Coolness around the skin coolness around the breath. Coolness at the nostrils. Cool and steady. Warm. Cool warm and cool together. Heavy and light warm and cool. All sensations resting in the background. Returning to the experience of the body. The body resting. The breath moving naturally. Maybe noticing the nervous system settling in its own way. Not something to force. Just something to notice. Maybe the body feels quiet. Maybe the mind is still active. Maybe there's a sense of ease. Maybe there's something else Allow whatever is here to just be. Noticing the support beneath you the breath within you. The space around you. Maybe sensing that the body does not need to hold quite so much right now. The surface beneath you offering support. The breath continuing on its own. Awareness resting with what is present. Awareness of the whole body. Resting. Breathing. Supported. Returning to your intention for this practice. And repeating it silently. Three times. Noticing the breath. With support. And maybe noticing any sense of appreciation. For the body. For the breath. For the time set aside for your practice. Allowing whatever experience is present. And now you may begin to notice the room around you. The air on your skin. The surface beneath. Inviting small movements back into the fingers and toes. Moving slowly. Turning to one side if that feels supportive Pausing here. Thank you for practicing your yoga nidra with me. Namaste.