24 Minute Non Sleep Deep Rest

Enjoy this 24 minute non sleep deep rest or 'yoga nidra' practice to feel grounded and at peace within yourself. Designed to bring you into a light altered state of consciousness where you may experience the deepest forms of restful sleep, but with an acute sense of awareness present. Enjoy anytime and anywhere, when you need to restore energy. In short, you'll find yourself emerging feeling rested and rejuvenated. They say 30 minutes of yoga nidra is equivalent to about 3 hours of deep rest.

Transcript

Namaste.

Welcome.

This is Kristen and this is a short non-sleep deep rest or NSDR experience.

Take a few moments here now to settle into your little yoga neutral nest,

A little cocoon that you may have found in your bed or laying on the earth.

Some even prefer to do this practice from a prone position on the belly or from seated.

Take time to find your most comfortable position.

And then take a moment from there to settle into a quiet place of stillness,

Adjusting the pillows and props,

Ensuring that the body feels completely comfortable,

Warm and supported.

You might reach for an eye pillow.

You might even take a moment to tuck yourself in,

Like a mother would to a beloved child.

You might ask yourself if there was one thing that I might do to become even just a little bit more comfortable here.

What might it be?

Taking a nice deep breath in through the nose and out through the mouth.

Letting go.

Letting go into the support that exists beneath you here now.

We'll begin to weave in the physiological sigh,

A technique that helps to stimulate,

To activate the parasympathetic response of rest and digest.

On the inhale,

You'll find two sips of air in through the nose,

Followed by a long,

Smooth,

Slow exhale.

And with each exhale,

Just imagine the body sinking one inch deeper down into the ground beneath you.

On your next breath in,

Find two sips.

One breath out.

We'll do that two more times.

Two sips in.

One breath out.

Letting go.

One more.

Releasing the entire weight of your body down onto the earth.

As you settle into the natural flow of your breath now,

Continue to ride the waves of the exhale.

Each exhale bringing you deeper and deeper and deeper.

Begin to welcome in a gentle touch of air against the skin.

Places of coolness and places of warmth.

Begin to soften into all of the tiny muscles,

The space around and behind closed eyes.

Softening behind the eyelids.

Allow the eyes to relax towards the back of the head.

Like a wave of relaxation from the eyes across the forehead,

Temples,

Scalp and hair.

Softening into the ears.

The right ear and the left ear.

Notice the ears open and receptive to sound.

Welcoming in sound as vibration.

Noticing all of the different layers of sounds that are present here.

Sounds from within your space.

Sounds from this recording.

The sound of your breath.

Each breath bringing you deeper and deeper into relaxation.

Welcome in the gift of relaxation.

The body continues to melt,

To dissolve,

Layer by layer,

Inch by inch,

Down into the earth beneath you.

You might even welcome in a sense of the magnetic pull of the earth's core.

Or a sense of gravity.

Like a warm blanket being draped over the whole body.

Whole body resting deeply now.

For you deserve it.

You are worthy of it.

We'll begin to welcome in your intention,

Your senkoppa.

You might already be working with an intention,

But if not,

Perhaps you resonate with the following.

I am grounded and I am at peace within myself.

Calling in your intention.

Repeat it like a whisper in your mind three times alongside three breaths.

Pay special attention to the ears now.

Focus on the act of listening.

So we begin a rotation of consciousness throughout the physical body.

Awareness moving throughout the internal landscape of the physical body.

Bring all of your awareness to rest now at the center of the forehead.

The eyebrows,

Temples,

Cheekbones,

The radiant orbs of the eyes resting.

Tip of the nose.

The gentle flow of air within the nostrils.

The right nostril and the left nostril.

The space between the lips.

Tip of the tongue.

The root of the tongue.

Lower jaw relaxing down.

The right ear.

Outer folds and deep within the ear.

The left ear.

The outer folds and deep within the left ear.

Allow your awareness just for a moment to rest in the space between the ears.

Awareness moving down to the back of the throat.

Center of the chest.

And simultaneously now divide your attention into both collarbones.

Both shoulders.

Elbows.

Wrists.

Homes of the hands and backs of the hands.

Thumbs.

First fingers.

Second.

Third.

Little fingers.

Sensing all ten fingers and the spaces between the fingers.

Reeling your awareness back to the center of the chest.

Heart center.

The rib cage.

Front and back.

Solar plexus.

Naval center.

And the low belly.

Sensing both hips simultaneously.

Deep within the hip joints.

Upper legs front and back.

Knees.

Ankles.

Heels.

Soles of the feet.

And tops of the feet.

Big toes.

Second.

Third.

Fourth.

Baby toes.

Awareness filling all ten toes.

And the spaces between the toes.

Sensing both feet together.

Alive as radiant sensation.

Sensing both feet inside and out.

Awareness filling the volume of both legs.

Inside and out.

Both hands.

Sensing the vital energies present within both hands.

Both arms.

Sensing both legs and both arms together.

Welcome in a wave of relaxation now.

From the crown of the head to the tips of the toes.

Awareness abiding within trillions of cells.

Trillions of cells ignited with the light of your awareness.

Energized like multi-dimensional vibration from the inside out.

The whole body resting yet awake and aware.

Relax into the vital energies,

The sensations,

The involuntary movements that arise out of stillness.

The rest being.

Bringing awareness down to the navel center.

Begin to notice the gentle rise and fall of the belly with each breath.

Belly expanding.

And contracting.

Completely effortless in the breath.

Sensing the diaphragm,

The rise and the fall of the diaphragm.

Sensing the volume of air filling the lobes of the lungs.

And deflating.

Resting here.

In the natural oscillations of the breath.

Allow the breath to soothe your whole body.

Your central nervous system.

Like a soothing balm or a warm cup of tea.

Absorb it in from the inside out.

The medicine of the breath.

Relaxing back into the stillness.

Could you imagine resting as if you were looking down from above.

Your witnessing presence of what exists here.

What arises within the stillness.

Begin to welcome back in your intention.

Your senkoupa.

Perhaps you used,

I am grounded and I am at peace within myself.

Recall it three times alongside three breaths.

As if it existed here in this moment.

What would it feel like?

To be grounded.

To be at peace.

Begin to notice the earth beneath the back of your body.

Take a deep breath in through the nose.

Out through the mouth.

To the count of five,

Breathe in.

One,

Breathe out.

One,

Breathing in.

Two,

Breathing out.

Two,

At your own pace.

Counting up with each breath.

Inhale.

Welcome a subtle awakening.

Like an energizing effect.

Take a moment here to rest.

A little while longer.

Resting in the essence of your experience here today.

The medicine of non-sleep deep rest or yoganitra.

A practice that you can experience anytime and anywhere.

To help soothe the body,

Mind and spirit.

To restore that sleep deficit.

To help you find peace within.

Thank you so much for practicing with me today.

Please leave a comment and let me know where you are from,

How you feel,

What you loved most.

I love to connect with all you here.

And please stay tuned for more online yoganitra offerings coming soon.

I'm just so in love with this ancient practice,

This medicine.

And I'm just so excited to share it all with you here on my channel.

It has been truly so profoundly transformational for me in my life.

Please like and subscribe to get notified when new content comes out.

As I will be releasing one new recording each and every week.

Please feel free to share this practice with someone you love or someone who you think may benefit deeply.

For we could all use a little bit more deep rest.

With all of my heart,

Thank you.

For without you,

I would not be where I am.

Namaste.

Reviews

I found a deep peace through this practice that I have been searching for.

So relaxing!! I absolutely love your nidra practices

What an incredible experience for my very first time joining your practice. Thank you Kristyn for sharing your gift with us. 🙏🪷❣️

Ontario neighbor 💖

Lively!! I lived startingvthe rotation of consciousness in the center of the eyebrows - this was gentle and exactly perfect / tanks, Namaste

Lovely. You have a beautiful gentle voice.
I am Michael from Cape Town, South Africa
🤗

Wonderful! Thank u from Vancouver Island ❤️🇨🇦

Super aus always incedibly restoring and soothing.

Such a soothing and nourishing practice. Thank you x

Thank you so so much!!! This was hands down the best Yoga Nidra ive done. Super grateful, thank you for your work. 🙏🏻🩵

The ending was a bit talkative and the music ended adrupt. Apart from that this was an amazing journey. Very very peaceful, well guided, lovely voice. I feel so good now. Thank you🙏💚

Thank you for this beautiful deep rest. Gentle guidance.

This was a perfect match to my afternoon post bike ride. Thank you

Deeply in love with Krissie's voice.. Like an old friend, come to sooth and comfort you from within..with gratitude and love 🙏

truly became weightless and had the feeling of floating above my own body, pure consciousness at rest

Sooooo good. I needed that. Thank you.

Just wonderful. Thank you 🙏🏻

Many thanks from Belgium! I looooove your nidra meditations. The guidance, your voice and choice of music. ❤️

Thank you Krystin! This was so warm and relaxing. I particularly appreciated the time spent with belly and diaphragm. I feel deeply restored. Namaste. (YNTT Module 1)

Thank you- just beautiful.💜🙏

Wonderful
I am now a grateful regular listener since being introduced to your work.
I would love a recording of Yoga nidra that covered the mouth area in detail. I find those especially relaxing. Thanks!