Yoga Nidra NSDR - Nervous System Midday Break

Give your nervous system a midday break in this 15-minute Yoga Nidra or Non-Sleep Deep Rest (NSDR). Use this as your mind breaks in the middle of a busy day - so you can get back to work feeling recharged and refreshed.

Transcript

Our nervous system is the intricate network responsible for transmitting signals between our body and brain,

Regulating everything from our heartbeat to stress response.

In today's fast-paced world,

It's easy for our nervous system to become overstimulated,

Leading to feelings of stress,

Anxiety and exhaustion.

The Nidra or non-sleep deep rest,

NSDR,

Offers a sanctuary for our nervous system to unwind and recalibrate.

Through guided relaxation and mindful awareness,

We'll invite the body and mind to enter a state of profound rest,

Similar to the rejuvenating effects of deep sleep.

As we journey through this practice together,

Allow yourself to release tension,

Let go of worries and sink into a state of tranquility.

By nurturing our nervous system with this gentle meditation in the middle of the day,

We cultivate a sense of inner peace and resilience that extends far beyond the mat.

Join me now as we embark on this journey of deep rest and rejuvenation.

Take a moment to find a comfortable position,

Close your eyes and prepare to nourish your nervous system with the healing power of Yoga Nidra or non-sleep deep rest.

Finding a comfortable position,

Lying down with your arms resting gently by your sides,

Arms facing up.

Allow your legs to relax and your feet to fall open naturally.

Take a deep breath in through your nose,

Filling your belly and chest with air.

Then one last quick inhale through the nose,

Exhale slowly through the mouth,

Releasing any tension or stress you may be holding onto.

Do this a few more times,

A deep breath in through your nose,

At the top of the inhale,

One last short inhale through the nose again,

Then exhale slowly through the mouth.

With each exhale,

Feel yourself sinking deeper into relaxation,

Surrendering to the support of the ground beneath you.

Few more rounds in your own time.

As we journey through this practice,

Simply listen to my voice and allow yourself to follow along without any need to strive or achieve.

Now allow the breath to come back to its natural rhythm.

And let's begin by setting your intention to rest deeply.

Allow any tension or stress you may be holding onto in your body,

Your mind,

Your heart,

To simply release.

Release any of the tension or stress that might be present.

Notice the changing sensations,

Emotions or thoughts.

And perhaps notice also a deeper calm that's also present.

Now bring attention to your physical body.

Starting at the top of your head,

Slowly scan down through your body and notice any areas of tension or discomfort.

Front of the head,

Through the neck,

The jaw.

And as you start to feel into any tension,

Discomfort,

Aches or pains,

Could you simply notice it without judging or fixing it?

Get curious about this tension or discomfort.

Is there a texture to it?

Is it dense,

Perhaps a little tight?

What's the temperature,

Hot or cool?

And if you allow yourself to just sit in this discomfort for just a little bit,

Could you notice what happens?

Now if there's any tingling,

Numbness or sharp pain,

You're welcome to shift the body and then notice what happens.

Otherwise,

Notice what else is happening as you sit with and be with this tension and discomfort.

Is it growing more uncomfortable?

Or perhaps this is softening and releasing,

Shifting into different sensations.

Now working with the exhale,

Imagine releasing any tension you may find,

Allowing your muscles to soften and your body to become more deeply relaxed.

Imagine you're this body scan,

From the crown of your head,

Moving down through your body,

All the way down to your feet,

Noticing any tense or uncomfortable areas,

Shoulders,

Torso,

Lower back,

Hips,

Thighs,

Calves.

Feeling into the sensations,

First noticing and allowing the tension and discomfort.

Notice if it brings about any emotions or thoughts.

All of these changing sensations,

Emotions,

Thoughts,

Arising out of a deeper present.

Now as you work your way further down the body,

Releasing any tension you might find,

Allow your muscles to soften and allow your body to become more deeply relaxed,

Bringing your awareness to the sensation of your breath,

Feeling the gentle rise and fall of your chest with each inhale and exhale.

Notice the natural rhythm of your breath,

Without trying to change it in any way.

Let each breath be a reminder to relax and let go.

Now shift your attention to any emotions or feelings present in your body.

Notice what arises without judging or wanting to fix.

Allow yourself to fully experience these emotions and perhaps acknowledging these emotions with compassion and kindness.

Now expand your awareness to include your thoughts and any mental chatter.

Notice any thoughts that arise and instead of getting caught up in these thoughts,

Simply Observe them as they come and go,

Returning to your focus in the present moment.

Noticing these changing physical sensations,

Emotions,

Thoughts,

Everything arising out of a deeper calm that's also present.

This calm that is always present.

This calm that is always a part of you.

Take a moment to reflect on the intention you set at the beginning to rest deeply.

Know that you can return to this intention at any time both on and off the mat.

This deep calm is always within you to return home to.

This yoga nidra is now complete.

As you gently begin to bring awareness back to your surroundings,

Wriggle your fingers and toes and slowly start to deepen your breath.

When you're ready,

Slowly,

Gently open your eyes,

Taking a moment to savour the feeling of deep relaxation,

This deep calm that is always here.

This deep calm within you.

It's always here for you to come home to.

Thank you for joining me in today's practice.

I love hearing your experiences in this community so do share what was yours in the comments below.

I hope this helps you find more grace,

Ease and flow in your busy life and I'll see you in the next one.

Reviews

Thank you Jaime for this relaxing afternoon NSDR yoga nidra it left me feeling very blissful 💫

Just what needed on my lunch break to step away from my desk lay down and reset
Thank you xx

I loved this, I was in a pain flare from shopping at the mall for three hours with my teen. Laying here I did stretching and listened. I feel so much better, thank you!

This is very relaxing! I love your voice! Your tone!!! Thank you so much!!!!

Wonderful thank you so much for helping me to relax deeply 🙏💞✨💐

A perfect reset and rest in the day. I have long Covid.( 5 years now) and have to add 3-4 purposeful rests into my day to help recharge my battery. 🔋
Namaste 🙏

This was perfect. I needed a break from my desk. Feeling calm and relaxed now. Thank you!❤️🙏

Súper lovely. Not the typical yoga Nidra I find, but I enjoyed it, particularly with the breath focus 😌🙏🏻