30-Minute Yoga Nidra For The Vagus Nerve

Welcome to your yoga nidra practice with Kristyn Rose. This is a short, 30-minute, effortless guided meditative experience that utilizes systematic relaxation techniques that stimulate the vagus nerve to bring you into a deeply relaxed state. A healthy vagal tone is an essential part that plays an important role in regulating the body's response to stress, and so if you have arrived here from a busy day, or with a nagging sleep deficit, or perhaps the world just feels like it’s spinning a little bit too fast, rest into the knowing that there is nothing that you need to do for this experience aims to help you improve vagal tone and return to that resting place of mental calm and clarity.

Transcript

Namaste.

My name is Kristen Rose and I am just so grateful that you are here.

Welcome to your Yoga Nidra practice today.

An effortless guided meditative experience that utilizes systematic relaxation techniques that stimulate the vagus nerve and help to bring you into a deeply relaxed state of being.

A healthy vagal tone plays an important role in regulating the body's response to stress.

And so if you have arrived here from a particularly busy day or with a nagging sleep deficit,

Or perhaps the world just feels like it's spinning a little bit too fast,

Rest into the knowing that there is nothing that you need to do.

For this experience aims to help you improve vagal tone and return back to that resting place of mental calm and clarity.

You might think of this practice like a gentle yet deep tissue massage for the brain and the whole nervous system.

I invite you now to take a few moments to find a comfortable place where you can rest,

Perhaps on your yoga mat,

On the couch,

Or even in your bed.

Wherever you decide to land ensure that you have pillows to support the back of the head or behind the knees,

A blanket for warmth,

An eye pillow or covering to help block out any light.

Embrace the healing darkness.

It's of utmost importance that the physical body is completely comfortable and at ease to really create the ideal environment for yoga nidra or deep wakeful sleep to arise.

Make any little final micro adjustments to become even just one percent more comfortable.

Ensure that you are warm,

Cozy,

Supported and held.

Relax into stillness here in your little yoga nidra cocoon.

A temple where you are invited to let go of doing and rest back into a state of just being.

There's nothing left for you to do.

Nowhere that you need to go.

Be still.

Allow the eyelids to become heavy.

Relax the lower jaw.

And quiet the mind.

We'll begin with a few rounds of breath to calm the nervous system with the very simple intention to bring extension or a longer count into the exhale.

I'll be guiding the count but I invite you to breathe to your own unique lung capacity.

Find the very tip of your next exhale and then breathe into the count of one,

Two,

Three,

Four.

Exhale six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale six,

Five,

Four,

Three,

Two,

One.

Inhale and find a gentle lengthening into the out breath.

A few more rounds at your own pace.

Breathing into the count of three or four and exhaling to the count of five,

Six,

Seven,

Seven or eight.

Letting go of the count.

Welcome back in the natural rhythm of your breath.

Take a moment to bask in the tidal waves of relaxation transcended by the vibrational frequencies of the breath throughout the whole body.

The softness of the breath radiating throughout you now.

Each exhale,

Surrender to its soothing essence.

Each exhale,

Letting go of tension.

Tension pouring out of the body.

Thoughts thoughts simply dissolving or fading away and what you are left with is pure undeniable presence.

A sense of presence that's already here in your unique state of beingness.

Return home to your true nature.

Let go of thinking and become completely attuned to sensing,

Feeling and listening.

Allow sensations to draw your awareness down and down and into the body.

Awareness flowing throughout the whole body now.

You might imagine a soft tidal wave of relaxation from the crown of your head down through both hemispheres of the brain,

Downward into the lungs,

Washing over the vital organs,

All of your muscles,

Tissues,

Cells,

Absorbed in peaceful relaxation.

The whole body becoming heavy,

Resting so deeply now.

The whole body heavy,

Sinking deeper and deeper into stillness,

Melting.

Feel the weight of your clothes or blankets,

The gentle touch of air on the skin,

Places of coolness,

Warmth.

Allow the ears to be open,

Listening to the guidance of my voice.

Invite your awareness now down into the sacred heart space to call upon your sankalpa,

A heartfelt vow or intention,

Something that resonates with you deeply,

Something that the heart needs or maybe the body needs.

You might feel called to try on the phrase,

I am resting deeply now,

To release tension and to restore balance into all of the layers of myself.

Mentally repeat this three times.

We will begin a rotation of consciousness as the body rests in stillness.

Bring awareness to each point as it is called.

You might imagine a drop of sweet healing nectar being placed on each point,

Like healing waters onto a parched desert landscape.

Welcome in this healing golden nectar,

Like a soothing balm,

Massaging away deeply rooted tensions,

The nectar of sweet medicinal rest,

Like honey to a bee,

Sacred and sweet.

Let yourself be silently drawn towards the deep rest that you need and the deep rest that you deserve.

Bring awareness now to sensations that are present inside of the mouth,

Sensing the tip of the tongue,

The root of the tongue,

Inside of the right cheek,

Cheek,

Inside of the left cheek.

Feel the teeth and gums,

The tip of the nose,

The flow of air in the right nostril and the left nostril.

Drawing awareness up into the center of the forehead,

The right brow,

Temple,

Cheekbone,

Eyelid,

The right eye itself.

To the left brow,

Temple,

Cheekbone,

Eyelid,

The left eye itself,

The right ear,

Listening,

The left ear,

Listening.

Awareness resting in the space between the ears,

The crown of the head,

The back of the head,

The space between the center of the forehead and the back of the head.

Softening,

Relaxing into both hemispheres of the brain,

Right and left sides.

Awareness descending down into the back of the throat,

Trickling down the sides of the neck,

The pit of the throat,

Center of the chest,

The right shoulder,

Elbow,

Wrist,

Palm of the hand,

Sensing all five fingers and the spaces between the fingers.

Feel the whole right hand,

The whole right arm,

Buzzing with sensations of deep relaxation.

Awareness like healing golden nectar flowing throughout the arm and hand and back to the heart center,

Over to the left shoulder,

Elbow,

Wrist,

Palm of the hand,

Sensing all five fingers and the spaces between the fingers.

Feel the left hand,

The left arm.

Awareness and breath resting in the left arm and hand as healing golden nectar,

Instilling deep rest throughout throughout and flowing back to the heart center,

Sensing the right side lung and the left side lung.

Both lungs expanding and contracting with each breath.

The rise and fall of the diaphragm,

The rise and fall of the navel,

Softening into the low belly and vital organs.

Awareness flows into the right hip,

Knee,

Ankle,

Sole of the foot,

Sensing all five toes and the spaces between the toes.

The whole right foot,

The whole right leg,

Radiant with sensations of deep rest and relaxation.

Back to the navel center,

Over to the left hip,

Knee,

Ankle,

Heel,

Sole of the foot,

Sensing all five toes and the spaces between the toes.

The whole left foot,

The whole left leg.

Awareness bathing the whole leg and foot and healing golden nectar.

Back to the navel center,

The low back and sacrum,

The mid back,

The upper back,

Crown of the head,

The whole body now.

The whole body as an intricate matrix of sensations,

Sensations,

Trillions of tiny little cells,

Multidimensional vibration,

Soaking up the healing nectar of awareness and breath.

The medicine of deep rest,

Titrating into each one of your cells,

Healing nectar flowing throughout the whole body and into the spaces between the cells,

Nourishing a deep internal network of nerves,

Extending from the brain down into the low belly,

Wrapping around all of the vital organs,

Lungs,

Heart,

The whole body,

Nourished by life force energy flowing throughout this internal root system,

Healing nectar flowing throughout the whole body,

The whole body resting,

Rejuvenating,

Healing.

Become aware of the natural rhythm of your breath in the body,

Sensing the breath in the low belly,

The rise and fall of the navel with each breath,

And allow awareness to descend down and into the base of the spine.

Begin to imagine or visualize a golden light at the base of the spine,

Glowing and radiant,

Expanding outwards in all directions from the base of the spine.

And as you breathe,

Notice this orb of light as it begins to grow and expand breath by breath until it completely envelops you in healing golden light,

And light expanding everywhere into all of your cells.

On the next in-breath,

Imagine this orb of light flowing up the spinal column to the crown of the head,

And exhale,

The light descends back down to the base of the spine.

And again,

Awareness,

Breath and light flowing from the base of the spine up to the crown of the head,

And then from the crown and back down to the base of the spine.

Just imagine breathing in healing light from the base of the spine up to the crown of the head.

Breathing out,

This light energy flows down and down,

Back down to the base of the spine,

Energy flowing up and down the spine,

Your central energetic channel,

Sushumna Nadi,

With each breath,

Letting that go,

And resting deeply now into a cocoon of healing golden light,

A radiance that feels familiar,

An energy that feels like home,

Resting deeply into a relaxed state of pure awareness,

Pure spacious awareness,

Witnessing everything around you and within you,

Just as it is,

Just as it is,

Resting now as presence itself,

Completely at peace and one with all that there is.

Allow your light and your energy to be everywhere.

Begin to recall your sankalpa,

You may have used the phrase,

I am resting deeply now to release tension and to restore balance into all of the layers of myself.

Mentally repeat this three times,

Slowly deepen your breath your breath by a few degrees,

Breath by breath,

Reeling your awareness back down and into the physical body,

Feel the earth beneath your body,

Gathering a sense of the room around you and where you are in the room,

And take a mental inventory to notice how you feel.

How you are being,

Noticing how good it feels to get the deep rest that you need.

When you feel the impulse to move,

You might just start by wiggling the fingers or the toes,

Nodding the head from side to side,

But I invite you to take it nice and slow,

To really simmer in the lingering effects of your practice,

And allowing all of the wonderful therapeutic benefits to really titrate deeply into your nervous system.

Whether you feel the effects now,

Or maybe later,

Or even not at all,

Trust in the knowing that something in you has deeply shifted,

And the more you come back to your yoga nidra practice,

The more you'll start to really witness those benefits within your practice,

But also in your in your daily waking life.

For establishing a healthy vengal tone can greater enhance our ability to manage stress and harness a deeper sense of mental and emotional resiliency in this world.

Again,

My name is Kristen Rose,

And with all of my heart,

Thank you so much for choosing to be here today.

With all of my heart,

Thank you.

Jai Bhagwan.

Namaste.

Reviews

Thank you for this beautifully relaxing yoga nidra. 🙏🏻

Wonderful. A lovely slow pace that really helped me to relax and down regulate my nervous system. Thank you. 🙏🏼

Wow Kristyn. So. Deep. To be filled with and enveloped in golden light after receiving drops of healing nectar felt like it completely transformed my state of being. I’ve been extremely stressed lately and sleeping poorly for months and this felt like such a gentle refilling of my cup. Thank you so much! Namaste. -Adrienne,YNTT module 6.

Namaste 🙏🏼 Yoga Nidra Teacher Trainee ✨💫😘

I don’t know, what I would do without Yoga Nidra. Thank you so much for this nourishing practice!

ahhhhh🙏🏽🙏🏽🙏🏽

Fantastic rest! So needed this morning when I woke up with pain and worries. Many thanks. 😊

Fantastic 🧘🏻‍♂️🙏

This was amazing! I felt so deeply at rest. I will definitely come back to this often!

Lovely relaxing yoga nidra, thank you 😊

An effective stress reliever, I did not realize how much pressure I was under until trying to shut the mind down. Even with the busy mind the meditation was able to bring me back time and time again.

Thank you!

A beautiful practice - thank you 🙏 ❤️💐

🙏🙂 one of my 'go to' nidras for deep rest.

So deeply relaxing
Thankyou

Perfect way to start my morning - that was beautiful. Thank you Kristyn! 💞

So gentle and restorative

Just awesome very relaxing

I absolutley loved this practice. I'm so glad I found you and am adding your Nidras to my daily Nidra practice 🤗🙏

Oh how wonderful! Thank you 🙏🏻💕

Amazing! Thank you.