30 Minute Yoga Nidra, Massage For Your Nervous System

This 30-minute Yoga Nidra is like a massage, reboot, and rebalance all in one - for your nervous system. Allowing you to rest deeply in your body in comfort and peace. Utilizing a rotation of awareness that guides you smoothly through your body. As well as some pranayama. There is no music allowing you a minute here and there of complete quiet.

Transcript

Namaste.

I'm Carly and this is a 30-minute Yoga Nidra massage for your nervous system.

Yoga Nidra is one of the most effective things you can do to manage stress.

It can balance the sympathetic nervous system.

Simpa means together and is the state that controls our alertness.

The parasympathetic system controls the calm system.

All too often we function in the sympathetic state,

Being overly alert and in some kind of trauma response.

Now more than ever we must tend to our nervous systems.

When a computer gets sluggish or no longer functions properly,

We clear out the excess documents,

Empty the trash,

The useless thoughts and stories.

We dust it off and perhaps cool it down,

Then turn it off to reboot.

This is what Yoga Nidra does for your nervous system.

Let's begin.

Find a comfortable position lying down,

Perhaps under a blanket,

Maybe something under your knees and over your eyes.

Give yourself a minute to just get yourself a little bit more comfortable,

Letting your arms fall out away from your torso.

Let your eyes close gently now and take a deep inhale and as you exhale let all of the tension go.

Inhale again and as you exhale breathe out an ocean breath through your mouth.

Inhale deeply and as you exhale through your mouth letting go of all thoughts.

Sense the space around your body.

Feel the air around you.

Can you feel the touch of air on your skin?

Expand your senses now to the room that you're in.

Can you sense the space in the room?

Can you sense the floor,

The ceiling,

The walls?

Inhale deeply and as you exhale let go of that which you want to release.

Inhale deeply through your nose and as you exhale through your mouth letting go.

Inhale deeply through your nose and as you exhale sink into your body.

Inhale deeply through your nose and exhale into surrender.

Trust,

Letting go.

Now it's time for your sankalpa,

Your intention.

If you are not currently working with one I offer you,

I am resting deeply in my body,

Giving my body and mind all that it needs in this moment.

Repeat your sankalpa to yourself three times.

We now begin the rotation of awareness by taking a trip through the different parts of your body.

Simply become aware of that part and relax it.

Allowing your awareness to fluidly flow from point to point.

Become aware of your right hand,

Your right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The lower arm,

The upper arm,

The shoulder,

The right side of your waist,

The right hip,

The right thigh,

The calf muscle,

The ankle,

The heel,

The sole of the right foot,

The top of the right foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Allow time for your awareness to move to the top of your head,

Your whole head.

Hold your whole head in your awareness.

Allow your awareness to drop down into your heart space,

The center of your chest.

Allow your awareness to drop down in between your hips to the pelvic bone,

The whole pelvic bone.

Let your awareness rest in your pelvic bone,

The right hip,

The lower spine,

The sacrum,

The tip of the spine,

The tailbone,

The left hip.

Allow your awareness to rise up to your left hand,

Your left hand thumb,

Your left arm,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The lower arm,

The upper arm,

The shoulder,

The left side of your waist,

The left hip,

The left thigh,

The calf muscle,

The ankle,

The heel,

The sole of the left foot,

The top of the foot,

The foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Allow time for your awareness to move to the top of your head,

The top of your head,

Soften your forehead,

Both sides of your head,

The back of the head,

The right eyebrow,

The left eyebrow,

The space between your eyebrows,

The right temple,

The left temple,

The right eyelid,

The left eyelid,

The right ear,

The left ear,

The right cheek,

The left cheek,

The nose,

The upper lip,

The lower lip,

The space inside your mouth,

Your tongue,

Your whole tongue,

The inside of your right cheek,

The inside of your left cheek,

The roof of your mouth,

Your jaw,

The right side of your neck,

The left side of your neck,

The back of your neck,

The whole neck together,

The whole neck together.

Become aware of the right shoulder blade,

The left shoulder blade,

The spine,

The whole back together,

The whole back together.

Allow your awareness to drop down to the whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back including your shoulders,

Your spine,

And your buttocks,

The whole front including your chest and abdomen,

The whole torso together.

Allow time for your awareness to open up to include your whole body from the top of your head to the tips of your toes,

The whole body together.

Be aware of your whole body lying down,

Lying down.

Be aware of your body lying down in the space you are in.

Cultivate a feeling of complete relaxation and deep acceptance of your whole body in this moment.

Become aware of the space at the centre of your forehead,

The space at the centre of your forehead.

As you inhale,

Imagine breathing in through this space.

And as you exhale,

Allow the air to wash through your entire body,

Allow the air to wash through your entire body,

Inhaling again through the centre of your forehead.

And as you exhale,

Allow the air to wash through all the way to your fingertips and toes.

Continue breathing in this way,

In through your forehead.

Now it's time to let go of that visualisation and go back to your normal breath.

Noticing your breath in through your nose.

Pay attention to your breath.

Don't try to change it or alter it in any way.

Just pay attention to it.

I am giving my body and mind all that they need in this moment.

Inhale through your nose and as you exhale,

Connect to the felt sense under your head.

Inhale through your nose and as you exhale,

Feel the ground underneath your shoulders.

Inhale through your nose and as you exhale,

Let your shoulders widen in every direction,

Softening deeper into the ground.

Inhale again through your nose and as you exhale,

Allow your hips to sink deeper,

Softening,

Releasing,

Relaxing.

Inhale again,

And on your next exhale,

Feel your legs get heavy,

Sinking into the ground.

Inhale again,

And as you exhale,

Feel your arms get heavy and relax.

Inhale again,

And just release your whole body deeper into the ground,

Letting go,

Sinking into your body,

Trusting that the ground will support you,

Knowing that it has you.

You are held.

Now it's time to recall your sankalpa,

Your intention.

Repeat it in your mind three times.

I am resting deeply in my body,

Giving my body and mind all that it needs in this moment.

I am resting deeply in my body,

Giving my body all that it needs in this moment.

Be in this moment fully and completely with your intention,

Breathing it into reality.

I am resting deeply in my body,

Giving my body all that it needs in this moment.

Bring your awareness now to the air on your skin.

Notice the feeling of the air on your skin.

Expand your awareness to sense the air around your body.

Sense the air around your body.

Notice now that you are sensing the air outside of your body.

Your awareness is outside of your body.

Expand your awareness now to encompass the whole room that you are in.

Sense the space of the room that your body is lying in in this moment.

Now expand your awareness out even further and higher above the room that you're in,

Above the building that you're in.

See the building from above as if your awareness is a bird soaring higher.

See the street that your building is on,

Knowing that you lie in that building.

Sense the air around you,

The breeze outside.

Can you expand your hearing and notice the sounds outside as far away as you can hear?

And then the sounds on this recording,

And then pulling your awareness back down into the building,

Into the room,

And into your body.

Can you connect to the sound of your own body?

Perhaps the sound of your own breath?

And you are now relaxed and rejuvenated.

Thank you for taking care of yourself in this way.

Namaste.

Reviews

I practice Yoga Nidra twice a day to support healing from the chronic illnesses that I live with. This is track is now my favorite!🙏📿

Thanks Karly

Wonderful. Thank you

Thankyou🥀👌

Amazing, this was so calming I loved it , thank you <3 Also loved your voice 🙂so calming

Perfect meditation, with great pacing, voice, and length.

That was just wonderful. I really loved this meditation. You have such a soothing voice. Thank you for the rest.

Loved the breathing into third eye and out sweeping over whole body Super thorough nidra Thank you 💕

Namaste

Wonderfully relaxing and restful. Thank you! Namaste
🌺🙏🌺

Such a calming Yoga Nidra practice. Namaste 💜