Yoga Nidra Nervous System Reset

The practice has a profound healing effect on your nervous system-I like to think of it as rebooting your nervous system to function optimally. It’s not uncommon to be living in a state where the mind, emotions and body never really get a rest….and we might not even realize it, our bodies and minds are so adaptable that even living in a stressed state seems normal. This is why taking the time to power down is so important and beneficial.
Yoga Nidra can be practiced anytime-it can be especially helpful before bed to help you relax, but is also wonderful as a power nap.

Transcript

Hello!

I'm so happy that you decided to join me today to practice yoga nidra.

My name is Kumari.

So take the time now to just get yourself as comfortable as you can in whatever position feels right for your needs.

Think of it as you're creating a little cozy nest for yourself.

You might also consider covering your eyes.

And while you get settled,

I just want to share a little bit about this practice.

So yoga nidra is a guided meditation that,

When practiced regularly,

Can help insomnia,

Reduce stress,

Anxiety,

Adrenal fatigue,

PTSD,

And so much more.

The word nidra in Sanskrit translates to sleep and in yoga nidra,

It's sleep that is a systematic method of relaxation where we induce physical,

Mental,

And emotional relaxation.

But we're still maintaining this trace awareness,

But at deeper levels.

Yoga nidra is also sometimes referred to as bliss for your brain.

The practice is effortless.

All you need to do is follow my voice and allow me to guide you into deep relaxation.

Keep in mind that it's always okay to adjust your position during the meditation so you can stay comfortable.

Also it's really common to fall asleep and or drift out of consciousness.

So in either case,

Know that you're receiving all the benefits no matter what because your subconscious is always listening.

So let's begin the practice of yoga nidra.

Bring your awareness to your body in your cozy nidra nest.

Is there anything else you could do to adjust to make yourself even 3% more comfortable and relax even more into stillness?

We'll begin by taking a few conscious breaths.

Draw in a deep inhale through the nose and release the exhale very slowly through softly pursed lips.

Kind of like you are blowing out a birthday candle in slow motion.

So go ahead and take four breaths like this.

And now turn your attention to your body,

To your ears.

Can you hear any sounds in the room?

Sounds beyond the room?

Sounds in this recording?

Now can you hear your own breath?

Now squeeze the toes,

Feet,

Leg,

Buttocks and hips.

Tight.

Now take a deep breath in and then let it all go on your exhale.

Next,

Squeeze the hands into fists.

Intense the arms and shoulders tight,

Tight.

Take a deep breath in,

Exhale.

Next,

Scrunch the face up tight and then let that go.

Inhale and lift the head just a little bit and then exhale,

Release.

Feeling into your whole body,

Relax.

Sense your heels on the surface beneath them.

Relaxed and heavy.

Moving up the body to the thigh,

The hip and buttock.

Can you sense their heaviness?

Their response to your stillness?

Each natural exhale takes you into a deeper space of relaxation.

Feeling into your back,

Shoulder,

Arm,

All totally at ease,

Relaxed.

Now sense the weight of your head,

Held,

Heavy,

Relax.

And your whole body completely still,

Quiet,

Receptive.

Next on our journey is creating a sankalpa.

A sankalpa is a short statement that's spoken in the positive present tense.

It might be very general or very specific.

Here's an example.

I am the embodiment of inner peace.

And this sankalpa is something you greatly desire in your life experience.

Something that in your heart you want to live every day of your life.

So allow your sankalpa to bubble up from within.

Don't worry if nothing came to you.

You might use the one I offered.

I am the embodiment of inner peace.

And so go ahead and repeat your sankalpa three times in your mind.

And now from here I'll guide you through a rotation of consciousness.

Just follow my voice as I name each area.

Maybe even see the area in your mind's eye.

Beginning with the mouth.

Sensing and feeling sensation in the tongue.

The inside of the cheeks.

The roof of the mouth.

The gums and teeth.

All alive with sensation.

Now the right eye and to the left eye.

Awareness of both eyes at the same time.

To the center of the forehead.

Crown of the head.

Move your attention to the hollow of the throat.

The right shoulder.

Upper arm.

Elbow.

Forearm.

Wrist.

Into the palm and hand.

Heavy with sensation.

To the fingers.

And you sense all five fingers on your right hand.

And now send your attention to the left shoulder.

Upper arm.

Elbow.

Forearm.

Wrist.

And into the palm and hand.

Alive with sensation.

And now all five fingers of the left hand.

Sensing all your fingers.

Awareness shifts to the navel.

The right hip.

Thigh.

Knee.

Lower leg.

Ankle.

And to the sole of the right foot.

And all five toes.

Scan the entire right leg for sensation.

And now moving to the left hip.

Thigh.

Knee.

Lower leg.

Ankle.

To the sole of the left foot.

And all five toes.

Sensing.

Scanning for the energy in the whole left leg.

Come back to the navel.

The solar plexus.

And the center of the chest.

Awareness spreading in all directions from the center of the chest.

Wrapping around your body to the shoulder blades.

Awareness of the upper back.

To the hips and buttocks.

Resting heavily on the surface beneath you.

And next fill your awareness into the entire body.

The whole body.

A subtle and quiet current of energy in the whole body.

Move your perception to the breath now.

Observe the rise and fall of the already happening breath within your body.

Attention now flowing to the sensation of breath in the center of your chest.

Your body softly expanding and releasing in that area with no effort.

Now could you visualize inhaling into the heart center and then exhaling out from the heart center.

Again visualize drawing a breath into the beautiful cave of your heart.

And then softly pressing the breath out of this area.

Continue with this breath until you hear my voice again.

Allow the breath awareness to dissolve now.

Can you bring all of your attention to the entire right side of your body.

The whole right hemisphere of the body teeming with energy.

Feeling into the right side of the body.

And now fade that awareness over to the entire left side of your body.

Can you sense the entire left hemisphere of your body.

Stay with the left side of your body.

And now back to the right side again.

Feeling the heaviness in the right side of the body.

And now flow your attention back to the left side.

Feeling the heaviness in the left side.

Moving now to the back side of the body.

An awareness of the full back side of the body.

Feeling the entire back side of your body.

Resting.

Softly held yet sinking in.

Releasing even more.

And slowly allowing your attention to focus on the entire front side of the body.

All your attention on the front side of your body.

Tingling with the softest energy current.

Aware.

Receptive.

And next could you visualize a ribbon of white light circling your body from toes to crown of head.

A white ribbon of energy circling the length of your body.

And now this white light moves into gently flowing around your body's width.

Energetically cocooning your body.

Keep visualizing this energetic ribbon of light lovingly embracing you.

Now from this place a path appears.

It's sandy.

Visualizing a sandy path before you.

And can you feel the soft grains of sand beneath your feet as you begin to explore this inviting path.

As you move along this path the smell of salt water gently infuses your sense of smell.

The feel of the sand on your feet.

The smell of the ocean saturates your awareness.

As you move closer to the end of the path a sound of waves enters your ears.

You are hearing the infinite ebb and flow of waves as you smell the water and feel the sand softness on your feet.

You now know what's coming.

The vastness of the brilliant blue waters of the sea.

And with the next step the sea appears.

Sparkling.

Unbounded.

You resonate with the sea because you are those things too.

Your own prana animating you.

Flowing within and beyond.

Each breath is birth.

Each breath dissolving.

Letting go into the birth of the next inhale.

And your cells sparkling with infinite intelligence.

Creating your innate perfection.

Eternal life force energy flows into you.

Through you.

Boundless.

Endless.

Pure.

And you are basking in the warm golden sun.

The sound and smell of the sea.

And the silky touch of the sand.

Carries you to a place of complete love.

The same love the energetic white ribbons of light hold you in.

Complete connection with the source of love.

You are vibrant.

As you breathe with this beautiful energy.

Rest now.

In the vastness of all that you are.

And in this vastness can you begin to sense your sankalpa.

And you might simply feel it.

Or even see it.

And you could repeat it again in your mind three more times.

Affirming this sankalpa deep in the subconscious where it can take hold.

And become a part of you.

Your heart's desire.

One with your true nature here.

Now allow this journey to peacefully dissolve into you and awareness of your body.

And once again sensing your whole body as one.

And might you deepen your breath now.

Inviting the breath to fill and expand your whole body.

And feeling your own life force within.

Drawing your attention to your toes now.

Softly bringing movement to the toes and the feet.

Blowing that movement to your fingers and your hands.

Inviting movement into your whole body now.

Rousing you from this place of conscious rest.

Now in your own time.

Roll to your side.

And just resting here for a moment.

Taking in the sounds of your space.

Noticing how your body feels.

But also noticing the energy of your heart,

Your mind.

And then whenever you're ready,

Opening your eyes and resuming your day or your night.

Thank you so much for being here with me today practicing yoga nidra.

Om shanti shanti shanti.

Peace,

Peace,

Peace.

Reviews

I love the ocean so this one resonated with me. I feel calm and relaxed. Thank you and namaste 🙏

This is it. This is the best yoga nidra I’ve ever done! 😍And I’ve done couple hundred of them!
I loved how slowly you went thru the bodyparts. So often people guide body scans/YN super fast and it’s almost impossible to relax fully with such a fast pace! But this was perfect! Loved the beach/sand visualization too.. I’m really thankful <3 Instant follow, I wish I could give this 100stars ⭐️

I don’t prefer longer intros so for that reason this might be great for nidra beginners however I loved the longer visualization and the breathing technique so will come back to this

Lovely! Such a good length for a practice for me today. Your guidance is so effective, gentle and calming. Thank you Kumari!