Yoga Nidra For Delta Brainwave Entrainment

This 25-minute yoga nidra with gentle binaural beats & piano aids in deep relaxation through the brainwave entrainment and effortless guided meditation of nidra (sleep). Lie down and let yourself relax and be guided into a deep state of effortless meditation. This meditation is designed to be used regularly to untangle and reduce stress and anxiety and calm the nerves over time.

Transcript

Namaste,

This is Allie and this is a short yoga nidra to reset your whole nervous system.

You might think of your whole peripheral nervous system and central nervous system just like a computer.

And you can imagine now that we're going to go through and close all of the browsers,

Open windows,

We're going to declutter and delete old files and messages and then restart and reboot the whole system.

So let yourself come to rest now in your warm and cozy yoga nidra nest and allow yourself to get as comfortable as physically possible,

Taking the time that you need to adjust any pillows,

Blankets,

Knowing that it's worth the extra effort to get even 1% more comfortable here,

Allowing your body to come to rest on the earth beneath you,

Feeling the support of the ground.

And as you settle in,

Take two sips of air in through the nose and let it go through the mouth.

And let's do that two more times.

Allow yourself to fully land in the support of the ground with each exhalation.

Tuning in now to the natural flow of air and waves of respiration without effort,

Already happening rhythm,

Allowing your bones and tissues to become heavy,

Allowing the nervous system to begin to unwind,

Allowing your attention to arrive here in this moment of deep,

Restorative rest,

Letting the mind settle into the waves of respiration,

Each exhale liberating each tissue that might be holding tension,

Relaxing the jaw,

Softening the eyes,

Releasing the whole tongue,

The entire body becoming heavy,

Shoulder blades spreading like water in all directions across the earth.

Releasing the breath at the belly now,

Gentle rise and fall.

Imagine yourself cocooned here,

Sheltered from all outside circumstances in this moment of complete and total rest.

Nothing to do,

Nowhere to go,

Mind softening from the world of thinking,

Opening to the world of listening,

Sensing,

Feeling.

Nothing else is required of you here.

Sounding sounds and allowing them to wash through,

As if sounds could wash through your whole body,

Like a wave upon the shore.

It's said that setting an intention,

A sankalpa,

Is like drawing an arrow from the quiver of your heart.

Could you tune into your heart center now and notice any desire that might be lingering here in the altar of your heart?

You might welcome the sankalpa,

I love and accept myself just as I am,

Or I trust myself and I trust life,

Or I am resting deeply to support all layers of myself,

Calling your sankalpa in and repeating it three times.

Bringing all of your attention to the tip of the tongue,

The roof of the mouth,

Inside the right cheek,

Inside of the left cheek,

The teeth and the gums,

The root of the tongue,

The whole jaw,

The center of the throat,

The pit of the throat,

The right shoulder,

Elbow,

Wrist,

Palm of the hand,

Thumb,

First finger,

Second,

Third,

Little finger,

Palm,

And the thumb,

Wrist,

Elbow,

Shoulder,

Heart center,

Left shoulder,

Elbow,

Wrist,

Palm of the hand,

Thumb,

First finger,

Second,

Third,

Middle finger,

Palm,

Wrist,

Elbow,

Heart center,

Thumb,

Elbow,

Shoulder,

Heart center,

Diaphragm,

Navel,

Low belly,

Right hip,

Knee,

Chest,

Knee,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

Toes,

One,

Two,

Three,

Four,

Five,

Sole of the foot,

Heel,

Ankle,

Knee,

Hip,

Low belly,

Left hip,

Knee,

Chest,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

Toes,

One,

Two,

Three,

Four,

Five,

Sole of the foot,

Heel,

Ankle,

Knee,

Hip,

The entire left leg,

Heavy,

Dense,

Deeply resting,

The entire right leg,

Warm,

Still,

Deeply resting,

Heels,

Calves,

Entire leg,

Entire backs of the legs together,

Sacrum,

Low back,

Mid back,

Upper back,

Shoulder blades resting into the earth beneath you,

The whole spine,

The whole spine,

The whole spine and the back of the skull,

The weight of the head,

Attention to the crown of the head,

Center of the forehead,

Right ear,

Left ear,

Right eye,

Left eye,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat center,

Pit of the throat,

Center of the heart,

The whole body,

Imagine the whole body,

The whole body,

The whole body resting on the earth,

The whole body effortless and deeply resting here,

Supported and deeply resting.

And letting attention come now to the breath,

The natural flow of breath at the nostrils,

The coolness of the breath on the inhalation,

The warmth of the breath on the exhalation.

And with each inhalation,

Trillions of cells breathing in together,

The exhale,

Trillions of cells letting go,

As if the whole body,

Trillions of cells could breathe in simultaneously.

Exhaling simultaneously.

Trillions of cells breathing in,

Full of awareness,

Trillions of cells exhaling,

Resting deeply,

Full of relaxation.

Breathing filling with vitality,

Exhaling deeper and deeper relaxed.

Deeply organic breath,

Inhales,

Cells vital,

Expanding,

Radiating with life force,

Exhaling,

Resting deeper and deeper.

Abiding here now as pure presence,

Pure awareness,

Body resting so deeply.

And which is,

Briefly explained in a minute.

You Begin now to welcome that organic easy flow of respiration.

And when you feel ready,

Encouraging the inhale,

Let go on the exhale.

Doing this a couple more times,

Deep breath in and out.

One more time.

Begin to welcome the edges of the physical body now.

Feeling the support of the ground.

Feeling the warmth of your nidra-ness.

And just basking in and absorbing the benefits of this yoga nidra.

Allow yourself to just simply simmer in the deep state of rest and the medicine of presence itself.

Simply just tuning in and noticing how you feel.

You might start to nod your head or move the fingers,

The toes.

Simply taking your time to slowly awaken.

Thank you for taking this time today to practice yoga nidra with me.

I hope that you feel refreshed.

I hope that you feel more clear.

You can really think of this practice like hygiene for your nervous system,

For your mind,

For your energy body,

All of these things,

All of the layers of the self.

Or the pancha mayakoshas as is taught in Sanskrit from the yogic philosophies.

I hope that you'll take a moment to check in with me and let me know how you feel after this practice.

May you be peaceful.

May you be healthy.

May you be happy.

Namaste.

Reviews

Just perfect, this nidra made me feel calm and rested. Thank you Ally!

Your Yoga Nidra meditations never fail to ‘reboot’ my nervous system, calming and refreshing my often racing ADHD mind. Thank you.🙏

The depth of relaxation was positively amazing.

Thank you so very much.

As usual this yoga nidra by ally is just the perfect afternoon reset

This was so wonderful. Feeling so refreshed. Thank you 🙏😌

This is one of, if not, my favourite Yoga Nidra recording, its so effective for me. The single piano notes interspersed are inspired, please let me know if you have other recordings using this technique. Thank you kindly for your work

I loved this. I am new to Nidra and I love it so much. Thank you for sharing this.

Lovely practice to focus mind on body and presence.

My body and mind feel so at ease and peaceful now. Thank you.

Hi Ally,
It's weird. At the end with the checking in with the question about how I feel I thought: I don't know what I was doing, but not yoga nidra. And then really checking in I feel the nidra energy tingling through my body.
My sympathetic nervous system is extra active lately because of all kinds of reason. And still... now I'm calm and peaceful and at ease.
So thank you very much
🙏🩷🙏
Namasté

Super healing for me as I recover from long COVID. Thanks 🙏

Wonderful .. would be amazing to have a similar one that trails off into sleep

Excellent! This Yoga Nidra has kept me going through a very difficult time in my life. I look forward to it every morning and sometimes in the afternoon.

Thank you so much for the wonderful meditation and wonderful music!

I loved everything except the the repeated high pitch piano tones.

I really appreciate your yoga nidra, thank you so much 🙏🏽 I love the connectedness with all things you weave in. I would love a moment of quiet to find my sankalpa. Deepest blessings, thank you for supporting my journey to awareness xxx

Wonderful, as always. So very restorative. I sleep so deeply after these. Thank you!

Wonderful as always. Loved the time to rest in deep relaxation at the end ❤️🙏

That was awesome! I fell into a deep sleep before it was over!

This might be my favorite yoga nidra on Insight and one I come back to time and again. Ally's voice just lulls you off to an oasis inside your mind. 🙏