Yoga Nidra Reset

This 20 Minute Yoga Nidra is for resetting your whole nervous system. You can think of your brain like a laptop and through this process you are closing all of the dozens of tabs open, closing all of the programs running in the background, and restarting the computer altogether. Awakening with a cleaned-up and more optimally functioning version of yourself. Like hygiene for your whole nervous system. I hope that you enjoy this and feel refreshed, revitalized and "rebooted" after practicing.

Transcript

Namaste.

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

Please take your time to get completely comfortable resting on the support beneath your body.

You might take a moment to grab a blanket,

A pillow for behind your head or behind your knees.

And for just the shortest moment we'll bring tension into the whole body and then release.

So could you start by squeezing all of the muscles of your legs,

Your feet,

Curl them up,

Squeeze the thighs,

Squeeze the glutes,

Squeeze the core,

Lift the arms,

Squeeze your hands into fists and squeeze all of the muscles of your face,

Everything tight.

Take a deep breath in through your nose.

As you exhale release all of the muscles of your body,

Relaxing the hands open,

Releasing all the tension in your back,

Letting your legs become heavy.

And then taking a deep breath in through the nose and exhaling through the mouth.

In through the nose,

Out through the mouth.

And one more time like that.

And notice if there's the smallest little movement or adjustment you could make to get your body even more comfortable.

Knowing that it's worth the extra effort to allow yourself to settle even deeper into stillness.

Begin to open to the experience of sounds,

Whole body becoming receptive.

Feel yourself landing and settling into the arms of the earth,

The support of the earth beneath your body.

And if you have a sankalpa or an intention for your practice today,

Could you call it in now a feeling?

And we'll rotate attention through the body.

And you might imagine your attention gliding gently like a little stream of light.

Starting in the center of the forehead,

The mind's eye,

To the right eye,

The left eye,

The right nostril,

The left nostril,

Tip of the tongue,

Root of the tongue,

Center of the throat,

Pit of the throat,

The heart center,

The right shoulder,

Elbow,

Wrist,

Palm,

Thumb,

And the right hand.

First finger,

Second,

Third,

Little finger,

Palm,

Wrist,

Elbow,

Shoulder,

And right side of the chest,

Waist,

Hip,

Knee,

Ankle,

Heel,

Sole of the foot,

The big toe,

Second,

Third,

Fourth,

Fifth,

Sixth,

Seventh,

Eighth,

Eighth,

Eighth,

Eighth,

Eighth,

Eighth,

Eighth,

Third,

Fourth,

Little toe,

Top of the foot,

Ankle,

Knee,

Hip,

Waist,

Left side of the chest,

Shoulder,

Elbow,

Wrist,

Palm,

Thumb,

First finger,

Second,

Third,

Little finger,

Palm,

Wrist,

Elbow,

Shoulder,

Left side of the chest,

Heart center,

Left side center,

Right side of the chest,

Heart center,

Diaphragm,

Navel center,

The base of the spine,

The tailbone,

Sacrum,

The back of the ribs,

The space between the shoulder blades,

The back of the neck,

Back of the head,

Crown of the head,

Mind's eye center,

Center of the forehead,

Noticing your natural breath,

The natural flow of breath,

Could you imagine breathing in through the center of the forehead and out through the center of the forehead,

Inhaling through the mind's eye center to the center of the brain,

The pineal gland,

Inhaling back out through the forehead,

Just imagining.

Now could you imagine breathing in through the forehead to the center of the brain,

Exhaling out through the crown,

And now inhaling through the crown,

Exhaling through the forehead,

Imagining you could inhale through the crown,

Exhale through the forehead.

Releasing this,

Imagine you could breathe into the whole right hemisphere of the body,

The whole right side of the body becoming saturated with aliveness and sensation,

Tingling,

Warm,

The whole right side of your body alive with breath and sensation.

You might imagine with each inhale the right side of your body glowing,

Gently radiating with light,

And then the whole left side of the body,

Giving time for sensation and attention to saturate the left side of the body.

Whole left body radiant with sensation,

You might imagine on the inhale radiating with light,

You might imagine on the inhale glowing with a soft,

Healing light,

Whole left side.

And bringing your attention to both sides simultaneously,

Both hemispheres of the body and breathing into the mind's eye center simultaneously.

As you rest your attention here in the center of the forehead,

Could you welcome a green hummingbird into your awareness,

A sparkling pool of calm water,

A blue butterfly,

A yellow flower,

A pink formation of clouds across the horizon,

A magnificent tree,

A bird soaring across the sky,

Sensing the vastness of the open sky.

And could you relax back into your own sky-like nature,

Merging with the vastness of the sky.

May you see your sankalpa written across the sky,

Your intention.

Absorbed in the vastness of the sky.

And can you feel your breath here,

Sensing that delicate current in and out.

And begin to welcome the shape of your body resting here,

Practicing yoginidra.

As you awaken,

Could you touch the thumbs gently to the tips of the fingers one by one.

And might you nod your head from side to side,

Just ever so slowly and gently awakening from your yoginidra nap,

Recharging your nervous system.

You might imagine your brain like a computer with all of these different programs opened and you just hit the reset button and shut all the programs down,

Rebooted the whole system and just let yourself rest in that sort of clean slate for the next few breaths and just notice how you feel.

Take as much time as you need to reintegrate back into your daily life.

Thank you for practicing with me here on Insight Timer.

I really,

Really love this community and all of the beautiful souls and I love reading your guys' reflections and connecting with you here so I look forward to hearing from you and I hope that you have a really beautiful day.

Namaste.

Reviews

I did this between double shifts at work at jt was precisely what I needed. I feel more centered and rested even though just a short 20 min!
Thanks you !

Thank you, your nidras have been deeply healing ❤️‍🩹

Love this one, the simplicity and lack of music. I always do tension and release in my imagination as my body prefers it that way. 💕💙🌈💐

A lovely Yoga Nidra, one of my favorites. I really needed this reset. Thank you.🙏🏽

Thank you Ally for another beautiful yoga nidra from Linda in Colorado

Thank you. Recovering from concussion and today was day one back to work at a computer all day. Needed this.

Anytime I don't feel like mediating, I will do a meditation of Ally. Always works🙏❤️

Loved the guided visualization. So soothing and beautiful - it enhanced my experience. Thank you.

Thank you, this truly was a reset. I feel calm and energized and ready for my evening. I didn't sleep (good in this case) but feel refreshed. Namaste and thank you!

I’m feeling poorly today and this has really helped me to be kinder to myself. Your meditations are so soothing 🥰

Ally - just what I needed today❣️ I follow you on YouTube, here and your website. Your Yoga Nidra’s are exceptional. Such a wonderful calming voice and I can tell they all come from your heart. May your life be blessed❣️❤️

Ready to scream at work. Took the time for this practice during lunch—legs and feet on the chair, back and head resting on a blanket under my desk, lol. I feel like I just had a 2 hour nap. Deadlines, demands, lazy coworkers…all evaporated. This was such a gift. Thank You

Thank you 😊 I can't tell you how good totally yet but amazing right now a few mins after thank you

Another great one thank you so much your calming soothing style really works for me❤️

Coming back to this now that I’m a little further into YNTT I’m aware of how complete this nidra feels, especially as it is only 20 minutes! I especially appreciate the inclusion of the spine and the time to rest in spaciousness. And the hummingbird, one of my heart birds. 💚 Namaste

I have reset to begin my day in a famous retail store so I can be happy and mentally healthy through whatever comes my way. I hope I can help make someone else's day better as well. Thank you so much.

Wow, so effective, such deep rest and peacel for a 20-min nidra! I have been enjoying your nidras a lot, still exploring new ones. Thank you 🙏

Ally is absolutely incredible- this short Nidra is the perfect reset 🙏🏽

Excellent for a midday nap. 😴 thank you so much Ally 💞🌸💞

Nice one! I love your recordings with music but this was lovely without too!