35-Minute Yoga Nidra Nervous System Reset

Welcome to this 30-minute Yoga Nidra practice for nervous system restoration and deep rest.

This voice-only guided 31-point relaxation is designed to help release tension from the body and mind, soothe the nervous system, and guide you into a state of wakeful sleep where deep restoration can occur. Beginner-friendly and effortless, this practice requires no prior experience.

Simply find a comfortable place to rest, adjust the volume of your headphones, and allow yourself to let go. May you emerge feeling rested, restored, and renewed.

Gentle music: ES Omfamnad, by Strom.

Transcript

Namaste. And welcome. My name is Kristen Rose. And this is a gentle yoga nidra practice for nervous system restoration. This practice is designed to help you unwind. Restore. And reconnect with a sense of ease from within. Let us begin. Take a few moments to settle down and onto the earth. Coming to rest. On the back of the body. On your side. Or even in a prone position. On the belly. Take your time. To settle into. A place where you feel completely supported. With pillows. Blankets. Let the body settle. And soften. Into stillness. Continue to micro adjust the position of the body. Until you feel completely relaxed. Take a slow breath in through the nose. Hold at the top of the inhale. And exhale slowly through the mouth. Allowing the body. To become heavy. And with each exhale. Just allow the body to naturally. Release tension. To allow muscles. To soften down. And away from the bones. Again, Breathing in. Hold. Breathe in a little more. Exhale through the mouth. Letting go. Completely letting go. One more like this, Breathing in. Hold a little more. And out through the mouth. The whole body melting. Like warm honey. Down. And on to the earth. Nothing to do. Nowhere to go. Continuing to follow the natural waves. Of the breath. For every exhale. Is an opportunity to release. And let go. Even more deeply. Allowing the body to become heavy. And dance. Transitioning into a parasympathetic state of rest. And digest. On the next exhale. Allow the head and neck. To become happy. Exhale the shoulders. And the arms. Hands. Fingers softening. Exhale. Feel the weight of the torso. The trunk of the body. Exhale, Feel the weight of the pelvis. Hips. Legs. Exhale, Allow the feet. To become so heavy. Softening into the toes. The whole body. Completely still. Completely at ease. Consciously resting. From the inside out. Even allowing. The senses to come to rest. Bring awareness to the skin surface. Relax into the boundary of the body. Feel the gentle touch of air. On the skin of your face. Notice any tastes inside of the mouth. Darkness behind closed eyes. Fragrance or aromas in the nose. The ears. Listening. Welcoming in sounds. Observing sounds. Dissolving into pockets of silence. Between or behind the sounds. Resting deeply in the body. And the mind. Awareness remains. As the ears. Remain open. Listening. Awareness gently following. The guidance of my voice. It is now time to bring forth. A heartfelt intention. You may wish to borrow the phrase. I am calm. Safe. Grounded and completely at ease. Mentally repeat this now. Three times. I am calm. Safe. Grounded and completely at ease. Allow this intention. To be here now. Resting so deeply. Cultivating feeling tones. Of calm. Safety. A sense of feeling grounded. Or hell. At ease in the body and mind. Begin to notice the breath. In the low belly. At the navel center. Simply observing. Each breath. Ebbing and flowing. Like waves. Instilling ripples of relaxation. With every exhale. Waves of breath rolling in. Releasing any physical or mental tension. Waves of breath rolling out. Allowing the physical body to rest. Allowing the mind to become open. Spacious. As the body breathes. We will begin a rotation of consciousness throughout the body. Inviting breath and awareness. Into 31 points of sensation. Imagine as if you could breathe. In and out of each point. Each breath. Releasing tension. Instilling relaxation. Inviting awareness. To the point between the eyebrows. Breathing in and out of this point. Inhale. Deep rest. And awareness of sensations. Exhale. Into relaxation. Releasing tension. Gripping. Soften and relax. The point between the brows. To the hollow of the throat. Imagine breathing in and out of this point. Exhale into deeper rest. Untangling. Any lingering tension in the throat. To the right shoulder. Elbow. Center of the wrist. Tip of the right hand thumb. Tip of the index finger. Middle finger. Ring finger. Tip of the little finger. Roos. Elbow. Shoulder. Hollow of the throat. Breath and awareness resting. In the hollow of the throat. To the left shoulder. Elbow. Rest. Tip of the left hand thumb. Tip of the index finger. Middle finger. Ring finger. Tip of the little finger. Wrist. Elbow. Shoulder. Hollow of the throat. Heart centre. Right side of the chest. Heart center. Left side of the chest. Heart centre. Hollow of the throat. Center of the forehead. Breath and awareness resting. And 31 points of sensations. Imagine breathing in. And outs of these 31 points. Breathing in physical and mental rest. Breathing out, Releasing. Physical or mental tension. Breath by breath. Releasing. Letting go. Melting. Under the activity of gravity. Through these 31 points. Imagine breathing in. And out of the heart center. And breath flowing in. Nourishing the space of the heart. Breath flowing out. Through 31 points. Each breath. Like a pebble dropped into the ocean. Rippling waves of relaxation. From the heart center outward in all directions. Allowing the waves of the breath. To carry you. Into deeper rest. Body and mind. Drifting into sleep. While awareness remains bright. Resting. Breathing. Dissolving into space. As if the boundary of the body. Could melt. Like honey. Could dissolve. Into space. Awareness expanding. Resting as pure abiding awareness itself. The ocean of awareness. And you are the ocean. Waves of breath. Carry you out to sea. To unknown shores. Of infinite possibility. Beyond body. Beyond the mind. Resting as awareness. It is now time to bring forth your Senkalpa. Your intention. I am calm. Safe. Grounded and completely at ease. Mentally repeat this now. Three times. Allowing this intention to be here now. For it comes from within. Slowly start to bring awareness back into the body. The physical body. Resting on the earth. Feeling the body. The volume and density. The space taken up by the body. Become aware of the breath. Start to gently deepen the breath. Slowly returning back to a waking state. Become aware of the room around you. And the sounds. And yet notice how you feel. The relaxation you may have cultivated here today. Any feeling tones. Brought forth by your intention. Savor how you feel. And see how long it lasts. And come back to this practice anytime. You feel like you need to remember. How good it feels. To rest so deeply. Slowly start to wiggle the fingers and toes. Bringing gentle movement into the body. Bend the knees. Roll over onto one side. And rest here for as long as you need. Taking a moment to extend gratitude to yourself. For being here today. And gratitude to the ancient traditions. We have borrowed these practices from. To all of our teachers. Past. Present and future. Thank you so much. Thank you so much for choosing to practice with me today. May you all be happy. May you all be healthy. You all be peaceful. And may you all be free. Namaste.

Reviews

Very relaxing practice
Thank you

Great nidra, thank you Kristyn Rose. I don’t think I heard the end 😁

This was so effective. Deep relaxation and resting awareness achieved in a very short time. Beautifully guided, thank you Kristyn as always 🙏🩷

🙏💖

Elegantly instructed nervous system reset process. “I am calm, safe, grounded, and completely at ease.”

A lovely Yoga Nidra session that I will be returning to often.

Thank you 🙏