Nervous System Nidra
The practice of Yoga Nidra allows us to discover our immense potential, expand our creativity, balance our nervous system, and remove blockages and physical pain. This is a traditional Yoga Nidra practice to bring you back into a state of balance when your nervous system feels dysregulated and you're capacity to handle stress is low. Recharge and reset with Yoga Nidra. Music by Nature's Eye. Frequency of Sleep Meditation.
Transcript
The practice of Yoga Nidra allows us to discover our immense potential,
Expand our creativity,
Balance our nervous system,
Remove blockages and physical pain,
Reaching a deep meditative state of relaxation.
When we access the Nidra state through practice,
Our consciousness connects with the subconscious and unconscious dimensions.
It is now time for Yoga Nidra.
Start this session laying on your back,
Supporting your body in any way you feel comfortable.
Make sure you're warm enough and in a comfortable position so that you can remain still throughout the practice.
This way the body and brain will have a chance to fully relax.
If you feel uncomfortable at any time,
You can shift your posture.
Allow your eyes to close and keep them closed throughout the practice.
The practice of Yoga Nidra is a practice of yogic sleep.
I will be guiding you to a hypnagogic state.
This is a state of consciousness between wakefulness and sleep.
Try to remain awake by listening to the sound of my voice.
I will ask you to move your awareness to different parts of your body.
You will explore different sensations,
Emotions and images.
Try not to concentrate too intensely on any of these.
Just use and absorb what you need in this moment.
Leave the rest behind.
If your mind is overactive,
Come back to the sound of my voice.
Start to become aware of the sounds that you hear.
Don't strain to hear anything,
But focus on the sounds that are around you.
Let your sense of hearing radiate outward.
Seek out the most distant sounds and follow them for a few moments,
Moving your attention from sound to sound.
Gradually bring your attention to sounds closer to you.
What do you hear outside of this building?
What do you hear inside this building?
In this room?
Without opening your eyes,
Visualize this room.
Visualize the four walls and the ceiling.
Notice the ground and your body laying on the floor.
See your body and its positioning.
Visualize your clothes,
Your hair,
Your face.
Start to become aware of your physical body.
Feel yourself existing on the earth.
Now begin to become aware of your natural breath.
Your natural and spontaneous breath which moves in and out of your body without any effort.
Feel your breath through your nostrils.
Notice the feeling of your breath as it comes in and out of your nostrils.
Do you sense coolness as you inhale?
Follow that feeling.
Follow it into your nose and sinuses.
Follow it to the back of your throat and into your lungs.
Feel that sense of warmth as you exhale.
Warmth on your upper lip as you breathe out.
This natural breath flows through your nostrils,
Feeling it as you inhale and exhale.
Allow this breath to become longer and slower.
Take in a long,
Slow inhalation.
Follow it with a long,
Slow exhale.
Make the exhale longer than your inhale and pause.
Slowly inhale and exhale even slower and pause.
Feeling the urge to breathe bubble up inside of you.
When you really need to inhale,
Breathe in slow and let out an even slower,
Longer exhale.
Pause in this space where your body is neither breathing in or breathing out.
Continue to breathe in this way.
Slow inhale,
Even slower exhale.
Exhale,
Pause.
Slow inhale,
Even slower exhale.
Pause.
And when you're ready,
Returning to your natural breathing.
The practice of yoga nidra begins now.
At this moment,
Make your sankalpa.
This is your resolve,
Your deepest desire in this moment.
It can be a statement in the present tense.
It can be as simple as,
I am at peace.
State your sankalpa clearly three times.
This sankalpa is a seed that you are planting in the fertile soil of your mind.
Bring you healing and transformation.
Now we will begin the systematic journey of our sensory awareness.
We will explore various parts of our body.
Move your awareness to these body parts as you hear them.
And when you hear them,
Repeat that name to yourself.
Feel that part of your body.
The practice will begin on the right side.
Bringing your awareness to your right hand thumb.
Your first finger.
Your second finger.
Your third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the right foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now bringing your awareness to the left side.
Left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Heel.
Sole of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now bringing your awareness to the back of your body.
Your right heel.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left big toe.
Right big toe.
Right big toe.
Right big toe.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Now bring your awareness to the top of your head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Right collarbone.
Left collarbone.
Right side of chest.
Left side of chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The whole right leg.
The whole right arm.
The whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole body.
Now imagine your body is becoming heavy.
Feel the heaviness in all parts of your body.
Each part becoming heavier and heavier.
Each part becoming heavier and heavier.
Your head heavy.
Your limbs are heavy.
Your torso is heavy.
Your whole body is heavy.
Feel this heaviness and sink into the earth.
Awaken the experience of cold in the body.
Experience a chilly cold.
Imagine being outside in winter without clothing on.
Feel this chill permeating your entire body.
Now allow the sensations of warmth to spread.
Spread it throughout your whole body.
Remember that feeling of heat in summer.
You're outside in the summer.
You're outside in the sun,
No shade.
Feel that heat radiating into your skin.
There is heat all around your body.
Recollect the experience of anxiety.
Feel this intense anxiety.
Experience that severe sense of worry.
Feel the stress in the mind and body.
Do not concentrate on the source.
Create the experience of anxiety as clearly as possible.
Now allow yourself to feel calm.
Manifest this experience of calm.
Feel it throughout your entire body.
Feel calm in your mind and your emotions.
Feel relaxed and aware.
Concentrate on the space in front of your closed eyelids.
Imagine a transparent screen as though you are in a movie theatre.
The screen is as high and wide as your eyes can see.
Concentrate on the mental screen.
Become aware of any phenomena that manifest within it.
Are there colours?
Are there patterns?
Are there different beams of light?
Whatever you see,
Let it manifest.
Continue this awareness.
Explore this space but do not become involved.
Practice detached awareness only.
Let subtle images be known.
Notice them without directing the images.
If thoughts occur,
Let them come and go.
Continue watching this dark space.
Continue your detached awareness.
I'm going to name a number of different things.
You should envisage them on every level.
These levels can be emotional,
They can be rooted in memory or they can be created by your imagination.
Jump from image to image as soon as you hear it.
Red desert.
Peacock feather.
Buddha meditating.
Good night's rest.
Full moon.
Reflection in the mirror.
Foggy morning.
Waiting for results.
You should be aware of all these things.
Foggy morning.
Waiting for results.
Sun shining.
Bouquet of flowers.
Tall tree.
Receiving help from others.
Cool clear water.
Relaxing afternoon.
Laughing with friends.
Warm embrace.
Burning candle.
Temple on a mountain.
Path in the woods.
Vibrant sunset.
Taking in a deep breath.
Cat stretching.
Beautiful garden path.
Favourite song.
Sound of my voice.
Your body laying on the floor.
It is now time to repeat your sankalpa.
Repeat the same statement you made at the beginning of practice.
Say it mentally three times now.
Come back now to the feeling of the breath.
Let it flow in and out of your nostrils.
Maintain awareness of your breath.
Let it flow in and out of your nostrils.
Maintain awareness of your breath.
At the same time start to develop an awareness of your physical body.
Feel yourself relaxed laying on the floor.
Feel the container of your skin.
Feel your clothes.
Feel the props that are supporting you.
Notice the heaviness of your body.
Feel it resting on the support.
Take awareness of all parts of your body touching your support.
Feel the back of your heels.
Your thighs.
Your buttocks.
Your shoulder blades.
Your arms.
Your hands.
Your head.
Without opening your eyes,
Visualize the surrounding room.
Imagine where you are in the room.
Imagine other objects around you.
Lie quietly here until you are ready to move.
Your yoga nidra practice is now complete.
4.7 (47)
Recent Reviews
Eliz
July 6, 2025
A daily yoga nidra is essential for me, and I loved this one, with your soothing voice and the music in the background. I appreciate what you have created. 🙏
Joanne
September 3, 2023
Lovely relaxing yoga nidra, thank you 🙏 The voice felt a bit quiet compared to the music at times for me, but still loved it 😊