Yoga Nidra For Exhaustion: Deep Rest & Nervous System Reset

Welcome to this deeply restorative Yoga Nidra meditation, designed to support you when you’re feeling physically, mentally, or emotionally drained. This practice offers a gentle invitation to release exhaustion, reconnect with your breath, and surrender into complete rest—body, mind, and spirit.

In our fast-paced world, exhaustion often signals a need for deeper care. Yoga Nidra, also known as “yogic sleep,” is a powerful tool for nervous system healing, energy recovery, and subconscious renewal.
This guided practice allows you to rest deeply while remaining aware, gently shifting your brain into slower waves that promote deep healing and rejuvenation.

This is your time. There is nothing to fix, do, or achieve—only to be held and to receive. Allow this Yoga Nidra to restore your energy from the inside out, reminding you of the healing power of stillness.

Transcript

Welcome beautiful being.

Welcome to this yoga nidra for exhaustion.

My name is Anna and I'm so honored to be your guide on this journey today.

This yoga nidra is designed for helping you with deep rest and renewal.

If you're feeling exhausted,

Both physically and mentally,

You've come to the right space to allow yourself to let go and fully recharge.

For the next while,

There's nothing for you to do but rest and receive.

You are exactly where you need to be.

With that,

As we move through the spectrus,

You may notice your body becoming heavier,

More relaxed and your mind quieter.

This is the time for your body to restore and heal.

Let's get started.

So as we start,

Take a moment to find a sacred space.

Find a space where you're safe,

Where you're held and where you're not going to be disturbed,

Where you can really completely sink in and receive.

As you found that space,

Take a couple of deep breaths in through the nose and out through the mouth.

Two more.

Inhale,

Nose.

Sigh it out now.

One more.

Inhale.

Sigh it out.

Sigh it out.

And from that space,

Allow yourself to come into a nasal breath,

Receiving the natural rise and fall of your breath,

Receiving the sacred space,

Receiving yourself,

Receiving it all.

And as you receive,

As you arrive,

Allow yourself,

Allow your body to come in its natural way and its natural necessity of rest.

There's nothing you need to do,

Nowhere you need to be.

It's really all about breathing,

Resting and receiving.

Very gently start to bring the awareness towards your heart center,

Awareness at the deep core of your heart.

And as you bring the attention to your heart,

Take a moment to connect with your sankalpa,

Your intention or heartfelt desire for the practice.

The sankalpa can be something like,

I release all exhaustion and welcome deep rest.

Or perhaps,

I allow my body and mind to rejuvenate fully.

I release all exhaustion and welcome deep rest.

I allow my body to rejuvenate fully.

I release all exhaustion and welcome deep rest.

I allow my body and mind to rejuvenate fully.

Take a moment to silently repeat your sankalpa three times.

As though you were planting a seed deep within your being.

Trust that the seed will grow and flourish throughout the practice and beyond.

Now gently starting to bring the awareness towards your body,

Imagining there is a healing light touching each and every part of your body I mentioned,

So you can actually release any tension or tightness.

Beginning by bringing your awareness to your toes.

Feel your toes softening,

Relaxing completely.

Letting go of any tension on your toes.

The right toe,

Bigger toe,

Middle one,

Third toe,

Fourth toe,

Pinky toe,

Rising up to your right foot,

The sole of the right foot,

The top of the right foot,

The right ankle,

The right leg,

Right shin,

Right knee,

Right thigh,

Right quads,

Right hip,

Right side of your torso,

Right shoulder,

Right arm,

Right hand,

Right wrist,

Elbow,

Right thumb,

Right index finger,

Right middle finger,

Ring finger,

Pinky finger,

Right ear,

Right eye.

Your entire right side of the body completely relaxes.

Your right side is completely relaxed.

Now moving your awareness to your left side of the body.

Feel your toes softening,

The big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The left foot,

The top of the foot,

The sole of the foot,

The left ankle,

Left leg,

The quad,

The knee,

Left thigh.

The entire left leg relaxes.

The left side of the hip,

The left side of your torso,

Right ankle,

Left shoulder,

Left arm,

Forearm,

Elbow,

Left side of the body,

Your left hand and left wrist,

Left thumb,

Left index finger,

Middle finger,

Ring finger,

Pinky finger,

Left ear,

Left eye.

Your entire left side of the body is completely relaxed.

Now moving the awareness to the entire body.

Your entire body relaxes.

Your toes,

The right side,

The left side.

Feel the toes softening and relaxing completely.

Letting go of any tension in your feet,

The right side and the left side and feeling them melting into the surface beneath you.

Bringing your awareness to your ankles,

Letting them soften,

The right side,

The left side and feel this wave of relaxation moving into your calves,

Right side and the left side relaxes.

Your calves release and let go.

Feel your knees,

Right side and left side relaxes.

Feel your thighs,

The right side and the left side relaxes,

Softening and unwinding.

Let go of any heaviness here as you allow your hips to soften,

The right and the left and sink deeply into the support beneath you.

Now moving your awareness to your lower back,

Letting the muscles of your back fully relax.

Each vertebrae loosens as you allow any tension to simply melt away.

Feel the sense of release moving up through your mid-back and your chest.

Your heart space is open,

Calm and free.

Moving the awareness to the shoulders now,

The right side and the left side relax.

Letting them drop and release completely.

Any tightness you have been holding here melts away as your shoulders sink deeply into relaxation.

This releases,

Moves down into your arms,

Right side and left side relaxes.

Your elbows,

Right side and left side relaxes.

Your wrists,

Right side and left side relaxes.

All the way to your fingers,

Right side and left side relaxes.

Your entire body from the neck down is fully relaxed.

Now bringing your awareness to your neck,

Allowing the muscles here to let go,

Your jaw relaxes,

Your face softens.

Feel the muscles around your eyes and forehead release.

Finally bringing your awareness to the top of your head,

Feeling your scalp softening as the whole of your body relaxes and lets go.

Now that the body is relaxed,

Bring your attention to your breath.

There's no need to change anything,

Just notice the natural rhythm of your breath.

As you inhale,

Feel your body being gently nourished by fresh energy.

As you exhale,

Imagine all the tiredness,

All the heaviness is being released from your body.

With each breath out,

You sink deeper into relaxation.

Inhaling,

You receive the healing energy you need.

Exhaling,

You release what no longer serves you.

Feel your breath slowing down,

Deepening naturally as your body continues to soften and release.

Now imagine there is a cool ocean coming all around you.

The cool water touches your skin,

You breathe into that cool water,

Fresh,

Cold,

Breathing and refreshing with the cool water.

Now,

Transition yourself to a hot bath of water.

Feel the warmth of the water touching your skin,

Breathing and relaxing through the hot water.

Now imagine you have both,

You have the hot water and the cold water,

Both of them refreshing and warming you simultaneously.

Breathing into that space,

Relaxing and breathing.

Now imagine yourself lying on a warm,

Soft cloud.

The soft cloud is gently cradling your body,

Supporting you in perfect comfort.

You feel light,

Weightless and completely at ease.

As you rest on this cloud,

A gentle breeze passes over you,

Carrying away all of your worries,

All of your exhaustion.

The air,

Fresh,

Is cool and refreshing,

And you're safe here,

You're held by the softness all around you.

As you breathe,

Imagining this cloud is absorbing any remaining tiredness in your body,

And it gently lifts,

It's lifting you up and it's really moving away any of those emotions of exhaustion and tiredness.

It's leaving you feeling light,

Renewed and peaceful.

There's nothing you need to do but rest as the cloud carries away all of your exhaustion.

Now give yourself permission to let go completely.

There's nothing to do,

Nowhere to be,

Just allow yourself to rest deeply.

Your body is healing,

Your mind is at peace,

And the energy you need is flowing back to you.

Simply rest in stillness.

Very gently,

Bring the awareness back to the space of your heart,

That beating heart,

Present and rejuvenated,

Bringing the awareness to your sankalpa or heartfelt desire.

Here,

Repeating perhaps,

I release all exhaustion and welcome deep rest.

Or I allow my body and mind to rejuvenate fully.

I release all exhaustion and welcome deep rest.

I allow my body and mind to rejuvenate fully.

I release all exhaustion and welcome deep rest.

I allow my body to rejuvenate fully.

Breathing and feeling into that heartfelt desire,

Knowing that it's there,

That you are rejuvenated,

That you are rested,

That you are supported.

And very gently,

Begin to bring your awareness back to your body,

Feeling the support beneath you,

Noticing the feeling of the ground or mat underneath you,

Holding you securely.

Gently wiggling the fingers and toes as you deepen the breath,

Maybe inviting a full body stretch,

Yawning or sighing it out,

Taking a deep breath in.

And as you exhale,

Inviting gentle movements into the body,

Perhaps you're circling your wrists and ankles or stretching the arms above the head,

Yawning or sighing it out,

Until eventually you hug the knees into the chest,

Roll from side to side,

Beginning to roll on one side,

Resting here for a moment before pressing yourself up to a seated position and taking a moment here to acknowledge the effort of showing up,

Thanking yourself for making the time to rejuvenate,

To take care of that low energy and respond with kindness,

Remembering that this space is always available to you,

All it takes is showing up again and again and again.

Once you're ready,

You can come back to a cross-legged seat,

Taking your time,

There's no rush.

Eventually,

As you come into that space,

Bring your hands into your heart space,

Feeling it beating,

And as you sit,

Take a moment to notice how your body feels,

How your mind feels,

Acknowledging the deep breath you've given yourself today.

Remember that exhaustion is your body's way of asking care and attention,

Taking this calm energy with you as you move forward and knowing that you can always return to this place of rest and restoration whenever you need it.

Gently bring the hands in prayer in front of your heart,

Starting to rub the palms,

Rub the palms as quickly and strongly as you can.

Once you have enough,

You can gently bring the hands into your face,

Inhale that heat.

And as you exhale,

Gently blink your eyes open,

Come back to that space.

And with that,

I welcome you back.

I thank you so,

So much for joining me today.

I'm honoring you for taking the time.

And with that,

I thank you so,

So much for taking the time to nourish and care for yourself.

And I look forward to seeing you next time.

From my heart to yours.

Namaste.

Reviews

Very nice way to go to sleep. I'm glad that this meditation found me last night. I don't think I even remember hearing the end of this meditation. Thank you very much. Have a wonderful day 🙏 ❤️ 🙂