Yoga Nidra To Reset Your Nervous System

This is a guided 15-minute yoga nidra practice, with a mindful body scan, also known as rotation of consciousness, and breath awareness. It focuses on the body and its sensations to help you decrease feelings of anxiety, and feel more relaxed and centred.

Yoga Nidra is usually practiced lying down in stillness. This practice is accessible to everyone.

Transcript

Hi my name is Alice and this is a guided yoga nidra practice to reboot your energy and reset your nervous system.

Yoga nidra is a deep rest meditation which is practiced lying down in complete stillness.

One of the most important thing to cultivate deep rest is to be fully comfortable.

So I invite you to take as much time as you need to find the right position.

Feel free to use pillows behind your knees or head for extra support.

Take off your glasses and untie your hair to avoid any tension in the head.

Make sure that your body is warm enough and will be for the entire duration of the practice.

If lying down is not an option for you,

You can practice sat on a sofa for instance making sure your body is fully supported.

Before we start note that the aim of yoga nidra is not to fall asleep.

It is to reach a deep and conscious relaxation state.

A state that is somewhere between being awake and being asleep.

If you do fall asleep,

Simply reconnect to the sound of my voice when you resurface.

Let go of any expectations about the practice.

You have nothing to do but to let yourself be guided by my voice.

Now come to lie on your back,

Close down your eyes and begin to scan the body to see if there are any final adjustment that you can make in order to make the experience as effortless as possible.

Once you've landed into complete stillness,

Take a deep breath into the nose and release through the mouth.

It can be helpful to set an intention for your practice.

A short positive affirmation which will give purpose to this meditation.

If you are working with a particular intention already,

You can bring it to mind now.

Or feel free to use the following.

I am resting deeply.

I am regenerating.

I am resting deeply.

I am regenerating.

Now repeat your intention three times in your head and slowly let it go.

The practice of yoga nidra starts now.

I am going to name one by one different parts of your body.

Bring your awareness to the part I'm calling and see if you can observe a gentle sense of relaxing warmth diffusing through it.

Starting from the top of your head,

Feel the soft warmth on the top of your head spreading through and down towards the forehead,

Towards the right eyebrow,

The left eyebrow,

The right eye,

The left eye,

Along the nose and down towards the tip of the nose,

Into the right nostril,

Into the left nostril,

On the lips,

Over the tongue,

The roof of the mouth,

The inside of the cheeks,

The outside of the cheeks.

Feel the warmth wrap the entire face,

The entire head.

Let it move down towards the base of the throat and into the right shoulder,

The crease of the right elbow,

The inner right wrist,

The palm of the right hand,

The right thumb,

The right index finger,

The right middle finger,

The right ring finger,

The right pinky finger,

The back of the right hand,

The back of the right elbow,

The right shoulder,

All the right arm is warm,

The base of the throat,

The left shoulder,

The crease of the left elbow,

The inner left wrist,

The palm of the left hand,

The left thumb,

The left index finger,

The left middle finger,

The left ring finger,

The left pinky finger,

The back of the left hand,

The back of the left elbow,

The left shoulder,

All the left arm is warm,

The base of the throat,

The right side of the chest,

The left side of the chest,

The belly button,

All around the right side of the waist,

All around the left side of the waist and warm into the low back,

The mid back,

The upper back,

All the back.

Feel the warmth moving down towards the back of the right thigh,

The back of the right knee,

The right calf,

The right heel,

The sole of the right foot,

The right big toe,

The right second toe,

The right middle toe,

The right fourth toe,

The right pinky toe,

The top of the right foot,

The right ankle,

The right knee,

The right thigh,

All of the right leg is warm,

The pelvis,

The back of the left knee,

The left calf,

The left heel,

The sole of the left foot,

The left big toe,

The left second toe,

The left middle toe,

The left fourth toe,

The left pinky toe,

The top of the left foot,

The left ankle,

The left knee,

The left thigh,

All of the left leg is warm,

Both the right and the left legs together,

All the lower body,

The front of the torso,

The back of the torso,

The front and back of the torso together,

All of the right arm,

All of the left arm,

Both the right and left arms together,

The whole head,

All the upper body,

The lower and the upper body together,

The whole body,

The whole body,

The whole body is warm and resting,

Feel the whole body resting deeply,

Feel the whole body breathing,

Observe the subtle movement of the breath in the body,

Notice the natural pace of your breath,

The natural flow of air in and out of the body,

As you inhale,

Let the breath move into every part of the body,

In every organ,

Every muscle,

Every part of your skin,

Every little cell,

As you exhale,

Let the breath drag out everything that you don't need anymore,

Let everything that no longer serves you leave the body,

And as it leaves the body,

Observe a sense of lightness,

Feel the body getting lighter and lighter,

Free of anything unnecessary,

Light like a feather,

So light that your body starts floating,

Gently hovering off of the floor,

You're getting lighter,

Your limbs,

Your body,

Your muscles,

Your skin,

All slowly start turning into gas matter,

You're light as a cloud,

Inhale,

And now let the nutritious air fill every part of the body again,

As it does,

Notice a sense of heaviness,

You're coming back to earth,

Softly landing on the floor as you were,

Your body gets heavier and heavier,

Heavy like a stone,

Feel the heavy parts of your body,

Like the head,

The shoulders,

The hips,

The legs,

Weighing on the floor,

So heavy that they're sinking into it,

Heavy and grounded,

Like a centenary tree is grounded into the earth and unmovable,

As the breath flows in and out of the body,

You flow between this sense of lightness and heaviness,

Once light like a feather,

Then heavy like a stone,

Light then heavy,

You alternate between lightness and heaviness,

Heavy and light,

Both feelings together,

And now slowly begin to feel the sensations of the floor beneath your body,

Start to become aware again of the room around you,

Recognize the sounds around you,

Notice your breath and start to deepen it,

Inhaling and releasing through the mouth,

Bring some movement back into the body,

Move your fingers,

Your toes,

Roll your head side to side,

Take any gentle movement that you need to slowly resurface,

Very slowly and gently awakening the body,

When you are ready bring your knees into your chest and let yourself roll onto one side,

Take all the time you need to slowly transition back into a seated posture,

With your eyes closed if that's possible,

You may want to place one hand on your chest,

One hand on your belly and take a moment to notice how you feel,

Maybe appreciating the benefits of what you have just experienced,

The benefits of deep rest,

Mentally thank yourself for treating you with the gift of relaxation today,

Then slowly open your eyes,

Thank you for practicing Yoga Nidra with me,

I wish to see you again soon.

Reviews

That was so lovely. Thank you 🙏🏻 Very relaxing, clear and flowing. As someone with hearing loss it was very clear and the music didwnot distract or overpower the speech. Xxx

Love this! So unique and transformative 💚

That was lovely 💕 thank you 😊

Lovely relaxing session. Thank you 🙏

Love your voice and accent

Very nice. Your accent is calming. I will use this. Thank you!

Thank you!

Great yoga nidra, especially with the introduction for those who may not know what to expect.
Namaste 🙏🏾💙

💜💜💜

I resonate with your voice, you are amazing and I had a wonderful experience 💫✨🧡

Lovely yoga nidra with music. Thank you 😊

One of my favorites! Thank you.