Yoga Nidra For A Nervous System Reset

This FREE restorative 35 Minute guided Non Sleep Deep Rest (NSDR) Yoga Nidra meditation is created with techniques that support your nervous system, and move into a state of parasympathetic homeostasis. If you've enjoyed this practice, I'd love to read about your experience in the comments, so feel free to share with the community.

Transcript

Welcome to this practice for bringing your nervous system into homeostasis.

I am your guide and I will shortly be taking you through a sequence that combines yoga nidra and non-sleep deep rest techniques with other techniques such as somatic tracking and neural rewiring to train your nervous system to effortlessly move into a state of homeostasis so that you can live your life with more regulation no matter the circumstance and experience true wellness.

Before we start I would like to invite you to subscribe so you get early access to my new yoga nidra practices.

Now make yourself comfortable and take a few moments to move into a position that feels restful and cosy.

At the end of this recording I will be providing a journal prompt for you to deepen your practice if you wish,

So feel free to grab a pen and a journal at this moment or you may just feel like you want to reflect in your mind.

Close down the eyes or if you don't feel like closing your eyes helps you to relax you can take a soft gaze and slowly feel your body melting into the support below like butter slowly melting on a surface.

Switch off any effort in your shoulders,

Your arms,

Notice how you're holding your hands,

Are they clenched or holding on?

Invite them to comfortably open as much as feels restful and relaxing.

Switch off any effort in your hips,

Your back,

Knees or your ankles.

You may feel like you want to lift your head a couple of times just to release any tight spots from the back of your neck.

Notice your tongue position and invite it to take a more relaxed position in your mouth.

Notice if you feel that any part of your body hasn't fully melted into the support and take your awareness to that body part and consciously invite that body part to relax down.

Now bring to your mind's eye a clear glass cup filled with your expectations.

These may be expectations that you've got for the practice,

Expectations for yourself or even your life.

Watch how your intuition guides you to represent these expectations in the glass cup.

You don't need to refine the image,

Just allow whatever comes into your frame of consciousness.

Now that you have the image of a glass cup filled with your expectations,

Imagine now that you could slowly pour the cup into a calmly flowing river bit by bit.

Expectation by expectation.

Watch as the contents of your cup are gently carried away with the flow of the river.

And as you watch the expectations pouring from your glass cup,

Feel into a sense of relief and lightness.

Feel into the freedom and the possibility that releasing the expectations brings to your practice today.

See if you can deepen the feeling of freedom as you wash any expectations away into a calm flowing river.

Now rest your attention at your third eye centre in between your eyebrows and sense into the space there allowing the release to integrate.

Now imagine that you could gather all of your attention that is currently placed on your third eye centre and gently and lovingly guide this attention down into your body,

Into your felt senses,

Feeling and listening.

As your attention drifts down into your body,

Notice whatever movement in your body draws your attention.

This may be your breath,

Your heartbeat or even micro movements in your muscles.

Simply allow the movement to be there and just watch it.

Now as you feel your intention in your body,

Allow your intuition to take wisdom from your body and answer this question.

What brought you to this practice today?

Allow whatever it is to come up,

Whether it's a word or a simple knowing.

It could be words like peace or calm.

Whatever has come up for you,

This is your sankalpa or intention and hearts desire for the practice today.

Translate this now into a supportive I or I am statement.

Now allow your intuition to place your sankalpa at your heart centre in the middle of your chest.

Imagine your sankalpa being placed in the centre of an opening lotus flower at your heart centre.

Feel as your intention is accepted and safe here in your heart centre.

Release your sankalpa now and place your awareness onto each body part that I name for a rotation of consciousness.

Allow whatever you notice in each body part to simply be as it is.

You don't need to change or put any effort into any sensation.

Simply notice and move on to the next part.

Starting on the right side with your right hand thumb,

Feel into the sensations in your right thumb,

Second finger,

Third finger,

Fourth finger,

Middle finger,

The palm of your hand,

Feeling into the sensations here at the palm of your right hand,

The back of your hand,

Your right wrist,

Your lower arm,

Elbow,

Upper arm,

Your right shoulder,

The right armpit,

Your waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Your right ankle,

Your heel and the sole of your foot,

Top of your right foot and all the toes on your right foot.

Now drift your consciousness to the left side of your body starting with the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the left hand,

Left wrist,

Lower arm,

Elbow,

Sensations in your upper arm,

Left shoulder,

The armpit,

Your waist,

Your left hip,

Left thigh,

Knee,

Calf muscle,

Your left ankle,

Your left heel,

Moving now to the sole of your foot,

Top of the foot,

And all your toes together on the left foot.

Now bring your attention to the back of your torso,

Feeling all the sensations down from the top of your spine,

Down to the bottom of the base of your spine,

Feel into the whole back together,

Feel into your heart centre,

And all the sensations here at the heart centre,

Base of the throat,

Middle of the throat,

The chin,

Both sides of the jaw together,

The inside of your mouth and feel all the sensations here in the inside of your mouth and any tastes that you can pick up,

The bottom lip,

The top lip,

And the space between your lips,

Move your attention up to both of your cheeks,

Your left ear,

The space between your ears,

And now your right ear,

And the nose,

And feel the breath moving in and out of your nose,

Notice how the sensation of your breath feels,

Might be warm or cool,

The left eye,

The right eye,

Your third eye centre,

The forehead,

The crown of your head,

And now imagine that you could feel into the space just above the crown of your head,

Just imagining you,

And now imagine that your whole body is breathing together as one,

Breathing in and out of your whole porous body,

Without changing anything about your breath,

Simply watch as your body breathes in and out as one porous entity,

Almost like a sponge,

Feel your whole body alive and vibrant with sensation and movement that your breath is unconditionally supporting here,

And now with each breath in,

Imagine that just the outline of your body is expanding,

Almost as if your energy field is expanding out into the world with each inhale,

And then as you exhale,

Imagine the outline or energy field contracting back into line as your body settles into itself,

Becoming compact and centred,

Repeat this again on the inhale,

Your energy field is expanding out into the world,

And on the exhale,

Your energy field is drawing in,

Concentrating its energy on you again,

Centring your body,

Inhale,

Expanding your outline,

Your energy,

And exhale,

Contracting the energy back to you,

Release that now,

And rest here just as you are,

Allow any sensation or thought to come up into your frame of consciousness and simply drift on by,

Like noticing passing clouds in the sky,

Rest here as your true authentic self,

At ease and deeply resting,

Bring your attention back into your heart space,

And bring back to your awareness the lotus flower which is holding your sankalpa,

Your heart's desire,

As you bring that back,

Feel into the energy and the intention of your sankalpa,

And in your mind's eye,

Whisper thank you to yourself for taking the time to create this soothing,

Regulating experience for yourself here,

In your mind,

Whisper words of gratitude for the support beneath you,

And for providing you unwavering support and comfort during this practice,

Allowing you to rest deeply,

And allowing you to have this restoration,

Give your mind some space here,

And allow it to present to you anything else that you can feel gratitude for today,

If nothing appears immediately,

That is okay,

Simply allow your mind the space to present to you anything that you could feel gratitude for today,

You may feel gratitude for something as simple as having a peaceful space to practice,

Or the beautiful cleansing air that you are breathing here in and out,

Allowing your body to thrive,

Allow your intuition to bring to your attention anything else that you could feel thankful or gratitude for today,

And as you do,

Imagine you could place a big thank you within the lotus flower at your heart centre,

Each time you place this thank you,

See the lotus flower deepen in a rich,

Beautiful colour,

See the lotus flower at your heart centre glowing with the rich,

Beautiful colour and the gratitude,

The thank you that you have placed on your heart centre today,

Now sense into the support beneath you,

And become aware of your body's position in relation to your surroundings,

Focus in on the sounds around you,

Or my voice,

Inhale deeply through your nose and see if you can pick up even just a subtle hint of scent from your surroundings,

With your eyes still closed or your gaze still relaxed,

Ask yourself a question and allow your intuition to guide you when you ask your body here,

What do you need to feel soothed at this moment?

What do you need to feel soothed at this moment?

Allow the answer to reveal itself to you,

And if nothing appears that is ok,

It could be your body would like a hug,

Or for you to massage your palms together,

It could be words of affirmation or encouragement from yourself,

Whatever it is,

Allow yourself to provide this nurturing to your body and your nervous system in this moment,

Your yoga nidra practice is complete,

So whenever you're ready,

Open or focus your eyes and allow yourself to ease back into your waking life,

You may wish to take this journal prompt to write about or simply reflect on in your mind to draw further insights from your subconscious,

Trust in the wisdom of whatever comes up for you,

You may be surprised,

The journal prompt is,

What do you need more of from yourself to draw yourself into a regulated state more often?

What do you need more of from yourself to draw yourself into a regulated state more often?

Thank you for joining me for this practice today,

And if you want to deepen your ability to move into a regulated nervous system state,

Then you can revisit this practice or my other practices,

And if you'd like to share your experience today,

Feel free to leave a comment,

I really enjoy reading how yoga nidra is supporting you and enriching your life,

And if you have enjoyed this practice,

Follow along for more guided meditations on the wellness words.

Reviews

Thank you for this meditation that helped me reach some beautiful moments of calm. This will make a lovely bedtime meditation in future.

I’ve been struggling with AuADHD burnout this week and really wanted to find something that would help me re-regulate my nervous system. This meditation came to me and really took me to a lovely, soothing space that felt so healing and hopeful. The prompt led me to journal several ideas of daily practices to re-regulate my nervous system moving forward. Namasté.

Very calming and soothing practice. I especially appreciated the letting go of expectations at the start to really help me settle in.