Yoga Nidra - Nervous System Massage

This 30 Minute Yoga Nidra is like a little reset for your mind. This meditation includes gentle ocean waves to further soothe the nervous system with natural soundscape. This type of practice aids deep relaxation, non sleep deep rest, and for those who need it, sleep. Yoga Nidra is a guided meditation that uses a systematic method of inducing complete physical, mental and emotional relaxation. I hope you feel rested and restored after this practice with me, Namaste.

Transcript

Namaste.

My name is Ali and welcome to your yoga nidra practice.

This yoga nidra is meant to reset your nervous system and you might imagine this process like a full body massage for your brain and entire peripheral nervous system combined with a full body acupuncture treatment.

This meditation is meant to help you drop into the deepest states of rest and relaxation.

So let yourself come to rest in your cozy and warm yoga nidra nest making sure that you have everything that you need to get completely comfortable.

Pillow behind the head,

The knees,

Blanket for warmth,

Perhaps an eye covering to block out any light in your space.

As you nestle in make sure that you take any little adjustments necessary to get 100% comfortable and then taking two sips of air in through the nostrils.

Exhaling through an open mouth letting the jaw soften,

Letting go all of the air exiting.

Inhaling twice through the nose.

Letting it go with a gentle sigh,

Long exhalation and one more time two sips in and releasing.

Letting the body become heavy,

Sinking into the support beneath you.

Letting the nervous system begin to unwind,

Untangle,

And allowing yourself to arrive fully.

Landing here in this moment of deep rest,

Allowing the body to regenerate.

Relaxing back into a natural breathing rhythm like gentle waves rolling in,

Rolling out.

Relaxing the jaw,

The tongue,

All of the muscles around and behind the eyes.

All of the little micro muscles in the forehead,

Intricate little muscles through the whole scalp and face becoming effortless.

You might imagine the two hemispheres of the brain like tense muscles and just relaxing those open,

Releasing tension,

Unclenching.

Would you imagine this relaxation of the tissues migrating down through the whole body?

Shoulders,

Arms,

Hands,

Belly,

Pelvis and legs all the way down towards the toes.

Imagine yourself cocooned here in this warm,

Gentle moment of deep rest and relaxation,

Sheltered momentarily from the outside world,

Free to be here now in this sanctuary within yourself.

Allowing the mind to dissolve momentarily as if the mind could be swallowed up by the presence of the heart,

Relaxing from thinking and planning,

Dropping into the world of listening,

Sensing,

Open to the experience of sound and sensation.

It's time to invoke your sankalpa.

And if you don't have a particular intention that you're working with,

You might state the sankalpa,

I rest deeply to honor and restore each layer of myself,

Mentally whispering three times.

Allow this intention to linger for the duration of your practice.

And now a rotation of consciousness throughout the body.

Could you bring all of your attention to the tip of the tongue,

The roof of the mouth,

The teeth and the gums,

The inside of the right cheek,

The inside of the left cheek,

The space between the upper and lower lips,

The flow of air inside the nostrils,

The tip of the nose,

Bridge of the nose,

Sensing both eyebrows,

Temples,

Both eyes together,

Becoming heavy,

Relaxing back into their sockets,

The center of the forehead,

The whole forehead.

Allow presence to soak into the entire scalp and hair,

The whole right hemisphere of the brain,

The whole left hemisphere of the brain,

Both hemispheres of the brain simultaneously,

The brain stem,

The root of the tongue,

The whole jaw,

The center of the throat,

The pit of the throat,

The heart center,

Right side of the chest,

The right shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Palm of the hand,

Back of the hand,

Thumb,

First finger,

Second,

Third,

Small finger,

Back to the palm,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Shoulder blade,

Rib cage,

Waist,

Hip,

The whole thigh,

The knee,

Lower leg,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

The big toe,

Second toe,

Third,

Fourth,

Little toe,

The sense of the whole foot,

The entire leg,

The whole right side of the body simultaneously,

The whole right side of the body and the left hemisphere of the brain together,

Feeling the whole right side and left hemisphere of the brain,

Allowing attention to come back to the center of the chest,

Left side of the chest,

Shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Palm of the hand,

Back of the hand,

First finger,

Second,

Third,

Small finger,

Palm of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder blade,

Whole ribs on the left side,

Waist,

Hip,

The whole thigh,

Knee,

Lower leg,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

The big toe,

Second,

Third,

Fourth,

Little toe,

The entire foot,

The whole left leg,

The whole left side of the body,

The whole left side of the body and the right hemisphere of the brain,

Simultaneously welcoming the whole left side,

Whole left side body,

Right brain,

Both hemispheres of the brain,

Right and left side of the body simultaneously,

The whole body,

The whole body effortless,

Deeply resting,

Sensing the breath and the body breathing itself.

In the nostrils,

Might you notice any warmth as you exhale,

Perhaps coolness as sensation on the inhale,

Feeling the sensation of breath,

Sensing the ocean of air around you,

Waves rolling in,

Waves rolling out,

Deeply resting.

As you witness this easy,

Organic breath,

Begin to count down from eighteen as you inhale mentally whispering the word eighteen,

As you exhale eighteen,

On the next inhale seventeen,

Exhale seventeen,

Continuing at your own pace.

On the sixth inhale tyrann spatula wave after wave as the breath is elapsing as the world now Studienes.

Releasing that.

Once again welcoming that natural flow of inspiration and expiration.

The next time that you inhale might you imagine your body becoming weightless,

Floating,

Floating up off of the earth,

Spacious and light,

Floating on the breath.

The next time that you exhale might you imagine your body becoming heavy,

Sinking,

So heavy the whole weight of your body,

The volume of your body becoming even heavier,

Each exhale sinking deeper.

On the inhale imagining lightness again.

As you breathe in and out imagine floating,

Weightless,

Spacious.

And as you float here might you bring all of your attention to the center of the forehead and welcoming a rotation of images.

Your bare feet standing on the earth.

The smell of flowers in the air.

The smell of flowers in the air.

Sunlight shining through the trees.

Sunlight shining through the trees.

Birds singing.

A symphony of birdsong.

A horizon full of mountains.

A horizon full of mountains.

The setting sun.

A magnificent setting sun.

Ocean waves in the moonlight.

The dancing flames of a fire.

The flickering flames of a warm fire.

A silent owl gliding through the night sky.

A silent owl.

The Milky Way all across the sky.

The Milky Way expanding light years beyond the solar system.

A sense of oneness with all that there is.

A sense of oneness with all that there is.

And basking here in the sense of vast oneness and interconnectivity with all of existence.

Might you welcome your sankalpa to be here now?

Feeling it or stating it?

You might imagine yourself here floating in the constellations.

Feeling the outline of your body like twinkling stars.

Begin to sense and feel the physical edges of your body.

And feel the volume of your body resting in your cocoon,

Your nidra nest.

Feeling the body breathing itself.

And then welcoming a deep breath in through the nose.

And release.

And then slowly two sips in through the nose.

And release.

And again.

Releasing.

One more time.

And release.

Allow your breath to soften.

And allow yourself to simmer in the benefits of this practice for the next few moments.

There's no rush.

Just notice how you feel.

Let yourself bask here as you begin to slowly bring little movements to the fingers,

The toes.

Take as much time as you need as you begin to nod the head and make larger movements.

Thank you for practicing with me today.

I hope that you have a wonderful day.

May you be happy.

May you be healthy.

May you be free.

Namaste.

Reviews

Just wow. A voice like velvet. A super intense and stressful day now calm in the present moment. Amazing.

beautiful yoga nidra. for me it was very distracting with all the sibilence in your voice. But I have a noise sensitivity. ✨⭐️🌙

Thanks so much 🙏🥹🪷🧘‍♀️ I appreciate it so much I felt calm and relaxed ☺️ after this yoga nidra session

Dear Ally, this practice did as stated. My nervous system feels restarted. Thank you so very much for your beautiful gift.

Moved from being tense to completely relaxed & then drifted off 🙏🏻😊

Always so helpful for when I wake too early!!
Thank you! 🙏🏻

Thank you Ally, very restorative and soothing! 🙏🏼

By focusing on the nervous system, this unique yoga nidra practice left me feeling calm and rested all over. Very restorative. The steady voice was soothing.

These practices truly work. After doing just several different Yoga Nidra, can attest to resting/sleeping fit and deep. Thank you!

One of the best practices. I return here regularly.

Wonderful, thank you. So peaceful, absolutely perfect.

Really different, really good. Saving this one. 💖 Thank you!

I don't know how you did that, Ally, but somehow I managed to zone out beautifully for a few moments while still remaining connected to your words even though we've got builders working on our roof today and there was no real way for me to escape the loud noises and I was in deep need of a brief rest before the kids got home from school. But that was nourishing and I'm so glad to have discovered your work here🙏 I loved the reference to seeing/experiencing the constellation of starts (within/at the edges?) of our body during the meditation calling my attention to my connection to the entire Universe ✨️🌌 The whole thing, including your gentle words & the calming waves were very centering and grounding. Thank you for this beautiful sharing ❤️

Excelkent pacing and the voice is incredibly calming and warm.

Wonderful! I feel relaxed and refreshed. Will do this nidra again, it does feel like I have had a lovely massage 💗🙏🏿😌. Thank you.

So calming thank you so much , ♥️ I hope you have a great week. As someone who massively struggles to sleep I cannot express how grateful I am for this meditation it helps me sleep 100% of the time thank you

One of the most gorgeous nidras I’ve done. The sound of the gentle waves and the visualisations at the end were so soothing for the soul.

This was so deeply calming and nourishing for me
I reached a place of such stillness and peace. So grateful. Thank you Ally!

This was lovely and well-rounded practice. Very calming and relaxing. I plan to return to this one, as well. Namaste 🙏

Such a soothing and restoring practice. Just what I needed today. Thank you! 🙏🏻