Yoga Nidra Reboot

In this 28 Minute Yoga Nidra practice, Ally will guide you through a practice to "reboot" your entire system. To let some of the mental energy unwind and emerge with more clarity and energy. There will be breathing techniques to calm the nervous system and settle into deep relaxation.

This practice is accompanied by gentle monotonous soundscapes by Charlie Gates.

Transcript

Namaste.

This is Ali,

And welcome to your practice today.

This is a short yoga nidra practice and experience to recharge your nervous system.

And for this practice today,

You might think of your brain and your nervous system like a computer.

And in this practice,

You can imagine that we're going to take a moment to close down all of the windows.

You might imagine a computer with dozens of tabs and windows open and running simultaneously.

Many different programs running all together.

And we're going to close all of the programs,

All of the tabs,

All of the open windows,

And shut the whole computer down momentarily.

Plug it in.

Recharge the drained battery before rebooting the entire system.

And then emerging with a little bit of a clean slate.

Letting some of that momentum,

The mental,

Emotional momentum,

As well as physical momentum,

Just completely slow down and unwind.

So please begin to get comfortable and allow yourself to come to rest.

Ensuring that you are warm and cozy in your yoga nidra nest.

Snuggling in and taking any micro adjustments to allow yourself to really land into the support of the earth beneath your body.

The props beneath your body.

And as you're settling in,

Might you take two deep breaths in through the nose and then exhaling through an open mouth.

Starting with a full deep breath in.

Taking in a little bit more if you can.

And releasing slowly.

And two more times like this.

Full deep breath.

Little bit more.

And release.

One more time.

Deep breath in.

Little bit more.

And release.

Allowing yourself to fully land with each exhalation.

And we're going to do three more settling in breaths with a gentle hum on the exhale.

Inhaling deeply.

Exhaling with the lips closed and the teeth parted.

Staying with your own breathing speed and rhythm.

And again.

And let's do one extra one just to soothe the nervous system even more.

Your breath to settle into its natural flow and rhythm.

Let your bones become heavy.

And your nervous system beginning to unwind.

Fully arriving here and now.

Letting that momentum from your day with each wave of breath.

Waves of breath flowing in.

Waves of breath flowing out.

Softening through the forehead.

And the eyes.

And the whole jaw.

And the tongue.

Liberating the tissues of the face from any holding or expression.

Becoming completely effortless.

Softening down into the neck.

And loosening through the shoulders.

You might imagine the shoulder blades gently hugging or squeezing in together.

And then falling down.

Melting into the earth.

The belly becomes soft and effortless.

As the pelvis becomes heavy.

The arms and the legs just relaxing.

Melting into the support of the earth.

You might imagine yourself cocooned here.

In this moment of deep,

Deep rest.

A reprieve from all external circumstances.

Taking this time to recharge.

Safe.

Protected.

Held by the support of this cocoon.

Nothing is required of you here.

No thinking.

No planning.

Or analyzing.

Allowing the mind to dissolve into the space of the heart.

But thinking dissolves into listening.

Feeling.

Sensing.

Letting the sounds wash through the entire body.

Sounds rinsing through the entire body.

And now as you connect to your heart.

Might you welcome a sankalpa.

This could be your own personal sankalpa.

Or you might welcome.

I trust in my own innate ability to heal,

Grow and thrive.

I trust in my own innate ability to heal,

Grow and thrive.

Mentally whispering three times.

And now could you let all of your attention gravitate to the tip of the tongue.

The roof of the mouth.

The teeth and the gums.

Inside of the right cheek.

Inside of the left cheek.

The bottom lip and the upper lip.

The flow of air at the tip of the nostrils.

The nasal flares.

The tip of the nose.

The bridge of the nose.

The space between the brows.

Sensing both eyes and all of the muscles behind the eyes releasing.

Eyes becoming heavy.

The whole forehead.

The temples.

The whole scalp.

Lingling and alive.

Radiant with sensation.

The whole right hemisphere of the brain.

The whole left hemisphere of the brain.

Both hemispheres of the brain.

Together in the brainstem.

The whole spinal cord.

The center of the throat.

The pit of the throat.

The center of the heart.

The solar plexus region.

The low belly.

The base of the spine.

The sacrum.

The low back.

The mid back.

The space between the shoulder blades.

Both shoulder joints.

Both wrists.

The palms of the hands.

Both thumbs.

To the index finger.

The middle finger.

The ring finger.

To both little fingers.

To all ten fingers and fingertips.

To the tips of the fingers.

The space between the fingers.

The entirety of both arms.

Sensing the volume of the arms and the shape of the arms.

Drawing attention back into the heart center.

Dropping down to the solar plexus.

The low belly just beneath the navel.

The base of the spine.

Both hip joints.

Both knees together.

The ankles.

Soles of the feet.

Both big toes.

Second toes.

Third toes.

And the small toes together.

All ten toes simultaneously.

In space.

In between the toes.

Both legs in their entirety.

The shape and volume.

Of both legs.

Both legs and both arms.

The whole torso.

Front and back.

The whole body effortless.

Deeply resting here.

Deeply resting.

Could you bring your attention to the rhythm of the breath?

This natural flow of air.

Moving in and out at the nostrils.

The cooling air at the tip of the nose.

On the inhalation.

The warm flow of breath on the exhale.

The natural rhythm of breath.

Could you welcome a sense of the energy flowing within your body.

And around your body.

Deeply resting.

The whole body flowing with energy.

Aliveness.

As you are resting deeply.

Inhaling.

And feeling the energy flowing through the body.

On the exhale.

Deeper and deeper relaxed.

At your own pace.

Beginning to count down from ten.

With each inhale.

And exhale.

Watching an easy and organic breath.

And counting down.

As if gently moving down a set of stairs.

Into deeper states of effortless meditation.

And states of restoration.

On the next inhale.

Mentally whispering ten.

Exhaling ten.

Inhale nine.

Exhale ten.

Abiding here as pure awareness.

Deeply resting.

Beginning once again to welcome this rhythm.

The easy effortless flow of the inhale.

And the exhale.

On the next in-breath.

Could you deepen and lengthen the inhalation.

Exhaling with a sigh.

Inhaling deeply into the belly.

Exhaling.

Letting it go.

And again a deep breath in.

And releasing.

Could you begin to sense the edges of your body.

Sensing the edges.

The shape and volume of your body.

Resting in your cocoon.

And allow yourself to simmer here.

In the benefits of your practice.

This full system reboot.

Taking some small movements when you're ready.

Of the fingers.

And the toes.

Touching the thumbs to each of the fingertips.

And noticing the sensation at the end of each fingertip.

Tracing little circles on the finger pads.

And taking as much time as you need to begin adding more movements.

Nodding the head gently from side to side.

Perhaps rolling at the ankles.

Or the wrists.

Gradually perhaps a full body stretch.

Or a gentle hug of the knees into the heart.

And you might rest on one side of your body.

Curled up on the side for a few moments.

A few breaths.

Or you might feel ready to begin moving back into an upright position.

But take as much time as you need.

Allow yourself to slowly and gradually emerge.

In the most unrushed way possible.

And thank you so much.

For joining me today.

I feel honored that you have taken this time out of your day.

To practice alongside me.

I hope that you have a most wonderful day.

May you be happy.

May you be healthy.

May you be peaceful.

May you be free.

Namaste.

Reviews

Thank you for the gentle guidance of safety for healing ❤️‍🩹

Was great! Super relaxing. Thank you

Thank you for this practice, it is very useful and helpful. Have an amazing day and weekend 🙏☺️

Beautiful reboot. Thank you 🙏

Beautiful, thank you Ally! ❤️✨

Wonderful. Actual practice starts about 2 min in.

Namaste

Beautiful 😊 thank you 🙏

Brilliant as always. Thank you Ally! 🙏