40 Minute Yoga Nidra For The Nervous System
Relax back into this 40-minute yoga nidra with Kristyn to support and calm the nervous system. This practice is designed to utilize the systematic relaxation techniques used in yoga nidra to bring you into the parasympathetic division of the nervous system known as 'rest and digest'. Know that the more you return to your yoga nidra practice, the more often you bring your nervous system into parasympathetic dominance, the more easily it is to return back to this state, and the more calibrated you are towards a more balanced state of wholeness and homeostasis. In this way, we can calibrate ourselves to a more balanced state of wholeness within.
Transcript
Namaste.
Welcome.
My name is Kristen and thank you so much for choosing to be here.
This is a yoga nidra or guided meditation practice to soothe and calm the nervous system.
The systematic relaxation techniques used here in yoga nidra are designed in a way that carries you effortlessly through the brainwave states and sleep cycles that you naturally experience when you go to bed at night.
However,
Here you are held in a container of safe space with awareness still present,
Floating in a peaceful realm between wakefulness and sleep.
As you enter into this hypnagogic state of deep relaxation,
The body and nervous system shifts gears into a parasympathetic division or dominance,
Better known as rest and digest,
Lowering the heart rate,
Releasing feel-good hormones and neurotransmitters to calm the mind.
Release any worries,
Stressors,
Any sort of feeling tones that create the environment for anxieties.
Releasing what you might be carrying with you and what you no longer need.
The deep healing and regeneration that comes in the state of yoga nidra gives the sympathetic division of your nervous system ample time to rest,
Relax and just be at ease.
And so now it is time for you to rest.
You might think of this practice like a gentle massage for the whole nervous system.
Take a few moments now to build your little yoga nidra nest,
A sacred place of refuge where you can come to rest comfortably.
You might crawl down and into shavasana,
Coming down into a supine position on the back of the body,
Maybe landing softly on the earth,
The couch or in your bed.
As you settle in,
Notice the parts of you that may require a little bit more loving attention.
Maybe bring a pillow behind the head,
A bolster behind the knees,
Reach for an eye pillow or covering to block out any light,
Any supportive or sacred items that you might have close by that bring you comfort.
Take as much time as you need here,
Knowing that it's important to take the extra time and care to ensure the body is fully supported,
Comfortable,
Warm and cozy.
Settling back and down into your little yoga nidra cocoon,
A cocoon of relaxation.
Allow yourself to be magnetically drawn towards comfort and relaxation.
What might you do to become one percent more comfortable?
Slowly sink into stillness.
Allow the whole body to become heavy.
The bones becoming heavy.
Bring mindful attention to the earth beneath your body,
The landscape of earth beneath your body.
And relax even deeper now.
The whole body conforming to the landscape of props.
Beneath you now.
Deeper and deeper relaxed.
Welcome the quietude and stillness that abides here and now.
Now begins your practice of yoga nidra.
As you rest,
Sink into the darkness behind closed eyes.
Quiet,
Dark,
Peaceful.
Allow the islands to become heavy.
The eyes relaxing towards the back of the head.
And begin to welcome in the company of your breath.
The already present rhythm of your breath.
Sensing the breath in the nostrils.
The gentle touch of the inhale.
The gentle touch of the exhale.
The breath flowing in and flowing out.
We will begin by calming the nervous system.
Using the breath and pranayama or breathing techniques.
You might welcome this breath like a gentle massage for the whole nervous system.
From the inside out.
Find the very tip of your next exhale.
And then breathe in to the count of one,
Two,
Three,
Four.
Lengthen the exhale.
Two,
Three,
Four,
Five.
Lengthen the exhale.
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale even longer.
Three,
Four,
Five,
Six,
Seven.
Inhale one,
Two,
Three,
Four.
Lengthen the exhale.
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale to the count of three or four.
Exhale to the count of maybe five,
Six or seven.
Lengthen the exhale.
To your own pace.
Your own comfortable rhythm.
Your own comfortable rhythm.
Softening and lengthening into the sweetness of release on the exhale.
Slowing down.
Releasing.
Letting go.
With each breath.
Allow each exhale to soften away tension in the physical body.
To release thoughts from an overactive mind.
To untangle the nervous system.
Release and let go.
The whole body melting.
Sinking into deeper and deeper relaxation.
Relax.
Release the count.
But you might maintain this structure within the breath.
The body heavy.
The mind calm.
The mind smooth and at ease.
The whole body resting.
Breathing.
Listening.
Notice the ears.
Intimately listening.
Not only hearing but listening.
Welcome sounds.
And the vibration of sounds all around you now.
Sounds from outside of the room.
Sounds from within the room.
Sounds that are closest to you now.
The sound of your own breath.
The sound of your own heartbeat.
At the center of your chest.
Invite all of your awareness down and into the heart center.
Listen to the drum of your own heart.
Always beating.
Begin to call upon your sankalpa.
You might use the phrase,
I am resting deeply now.
To restore all of the layers of myself.
I am resting deeply now.
To restore all of the layers of myself.
Back to a natural state of balance,
Health and wholeness.
I am resting deeply now.
To restore all of the layers of myself.
Back to a natural state of balance.
Health and wholeness.
Or you might already be working with a primary sankalpa.
Or a secondary.
You can choose what resonates with you.
Call it in three times.
Alongside three breaths.
I am resting deeply now.
To restore all of the layers of myself.
Back to a natural state of balance,
Health and wholeness.
Continue to rest.
So deeply now.
As the body remains still.
And the eyes remain still.
Welcome your awareness.
To follow the guidance of my voice.
As we begin a rotation of consciousness.
Throughout the physical body.
To allow the body to be aware.
To allow the body to be aware.
Take time to allow your awareness to saturate each point as it is called.
To notice sensations that are already present.
And to welcome deep rest.
To saturate each region of the body.
Let go of thinking.
And rest back into a state of just feeling.
Sensing.
And being fully present with the energy and vitality that already exists within you.
Always.
Bring all of your awareness now to condense.
At the mind's eye center.
The clearing between the eyebrows.
Awareness resting.
At the mind's eye.
Welcome deep rest.
Into the mind's eye center.
Invite awareness down to the base of the throat.
Over to the right shoulder.
Elbow.
Wrist.
Thumb.
First finger.
Second finger.
Third finger.
Little finger.
The tips of all of the fingers.
Wrist.
Elbow.
Shoulder.
Base of the throat.
Over to the left shoulder.
Elbow.
Wrist.
First finger.
Second finger.
Third finger.
Second finger.
Third finger.
Little finger.
The tips of all of the fingers.
Wrist.
Elbow.
Shoulder.
Pit of the throat.
Center of the chest.
Right side of the chest.
Center of the chest.
Left side of the chest.
Center of the chest.
Navel center.
Left side of the chest.
Pubic bone.
The right hip.
Knee.
Ankle.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The tips of all of the toes.
Ankle.
Knee.
Hip.
Pubic bone.
Knee.
Ankle.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The tips of all of the toes.
Ankle.
Knee.
Hip.
Pubic bone.
Navel center.
Right side of the chest.
Left side of the chest.
Right side of the chest.
Navel center.
The heart center.
Base of the throat.
Mind's eye center.
The whole body now.
The whole body.
Awareness resting in the whole body.
Front.
Back.
Right.
And left side.
The whole body.
The whole body.
Deeply resting now.
Trillions of cells.
Inside.
And out.
Sinking into deeper.
And deeper.
Relaxation.
Under the light of your awareness.
Breath and awareness.
Resting now in the whole body.
As the body rests in the whole body.
As the body rests in the whole body.
As the body rests in stillness.
Notice the natural flow of your breath.
Ever present.
Observe the effortless nature of the breath.
Sensing the breath rolling in.
And softly rolling back out.
Sensing the breath in the nostrils.
The right nostril.
The left nostril.
The left nostril.
Both nostrils.
Sensing the breath in both nostrils.
Witnessing the sensation of the breath.
In the nasal passages.
The breath in the back of the throat.
Sensing the breath.
Filling the volume of the right side lung.
And sensing the breath filling the volume of the left nostril.
The left side lung.
Witness each individual breath.
Filling both lungs simultaneously.
Both lungs breathing in.
And both lungs breathing out.
The whole body breathing in.
The whole body breathing out.
Trillions of cells breathing in.
Trillions of cells breathing out.
The whole body resting.
And being breathed.
With each breath.
Begin to count down.
From 18.
As you exhale.
Count down.
As you exhale.
Welcome a deep sense.
Of releasing.
Letting go.
Complete surrender.
To all that is.
Breathing in.
Mentally whisper.
Breathing out.
18.
Breathing in.
17.
Breathing out.
17.
Counting down.
With each breath.
With each breath.
Let go of tension.
Exhale.
Sinking deeper.
And deeper.
Exhale.
Surrender.
To deep regenerative rest.
Available to you now.
Exhale.
Deeper.
And deeper.
As you release the count.
Be carried away.
Into deep.
Peaceful.
Relaxation.
Each inhale.
A sense of wakeful awareness.
Each exhale.
Each exhale.
Deeper and deeper relaxed.
As the body drifts into deep sleep.
Be carried away.
With each breath.
Deeply resting.
Breathing.
So relaxed.
Imagine as if the boundary of the body could dissolve.
And trillions of cells.
Could expand outward and upward in all directions.
Become one with all that is.
Allow your awareness to be as vast,
Open as the sky itself.
Immense.
Endless.
Infinite potential.
Into the beyond.
Universal.
You are boundless.
Resting here.
As boundless,
Spacious awareness.
Mindfully.
Call upon your sankalpa.
You may have used the phrase.
I am resting deeply now.
To restore all of the layers of myself.
Back to the center.
To the center of the body.
To a natural state.
Of balance,
Health and wholeness.
Three times alongside three breaths.
This is a moment of sacred connection.
To remind yourself of your true nature.
The whole body resting.
The mind.
Spacious and at ease.
The nervous system.
Soaking in the therapeutic benefits.
Of yoga nidra.
The mind.
Deep healing.
Medicinal rest.
For the whole body.
And all of the layers of the self.
Once again.
Begin to feel the earth beneath your body.
The earth beneath your body.
And the breath in the lungs.
The gentle rise and fall of the belly.
With each breath.
Take a gentle breath in through the nose.
Exhale softly through an open mouth.
And breathe out through the nose.
Begin to count up to 18.
With each breath.
Breathing in.
Mentally whisper one.
Breathing out.
One.
Breathing in.
Two.
Breathing out.
Two.
Counting up to 18.
With each inhale.
Welcome a sense of gentle wakefulness.
Each inhale.
Returning back.
To the higher brainwave states of conscious wakeful awareness.
Slowly.
With each breath.
Becoming more and more awake.
Return back.
To the present moment.
To the body.
To the breath.
Take a moment here to notice how you feel.
Notice how the nervous system feels.
Allow this feeling tone to really sink and saturate.
To titrate.
As you continue to integrate all of the wonderful benefits of yoga nidra.
You might continue to bask in the relaxation of your body.
And the relaxation of your mind.
And the relaxation of your body.
And the relaxation you may have cultivated here today.
You are welcome to pause this video.
Or remove your headphones and just rest.
Know that the more you return to your yoga nidra practice.
The more often you bring your nervous system into parasympathetic dominance.
The more easily it is to return back to this state.
And the more calibrated you are.
Towards a more balanced state of wholeness.
And homeostasis.
This practice is available to you anytime.
And anywhere.
When you are ready.
Begin to wiggle the fingers and toes.
Notice what it feels like to wiggle the fingers and toes.
Begin to nod the head.
Side to side.
You might enjoy a gentle stretch.
There is no rush.
I invite you to take this slow.
Slowly emerge.
But carry with you now.
The state of your calm and relaxed nervous system.
As you step back out into the rest of your day.
Or night.
I'd love to thank you so much for practicing with me here.
I really hope you enjoyed this practice.
And if you did,
Leave a like,
A comment.
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Leave a comment.
Let us know that you are here.
If you would like to join this online training,
I will leave a link down below.
I would also love to share a free gift with all of you.
As we have just launched our new School of Living Yoga online studio,
I'd love to extend a one-week free trial for anyone who would like to join us.
You can find live yoga nidra practices with us,
Meditations,
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Vinyasa,
And so much more.
There is also an already abundant and thriving Replace Library.
So if you are interested in this free week,
Join me,
Leave a comment below,
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May you all be happy.
May you all be healthy.
May you all be peaceful.
And may you all be free.
Namaste.
4.9 (481)
Recent Reviews
Kate
October 30, 2025
I did this yoga Nidra to calm my nervous system after a difficult meeting and found it very helpful thank you
ada
October 28, 2025
Deeply relaxing and restorative!
Mona
September 27, 2025
I listen to your recordings almost everyday in my recovery for Long Covid and they have been a guiding light. Thank you 🙏💚
Norman
May 28, 2025
So peaceful!
Reiki
May 5, 2025
So calming and very restorative✨💫 Yoga Nidra Teacher Training student✅ Namaste🙏🏼🪽🌈😘
Susanne
March 7, 2025
🩵🙏🏻
Jasper
February 18, 2025
Another lovely session that I will be getting back to, thank you! ❤️
Warren
January 5, 2025
This recording, like all of your other recordings, Kristyn, is truly wonderful and I listen to you twice a day - you are helping me to recover from ME/CFS. Thank you so much.
Kanksha
December 21, 2024
✨💗🙏💗✨ Thank you Kristyn Rose for sharing this absolutely sublime practice. Your voice is nectar for the soul. Time stood still as I drifted into the deepest of deep body-rest, and I have not experienced Yoga Nidra quite like this before… I feel peacefully happy, calm, and restored. This is a keeper for my self-care toolbox. Thank you and Namaste ✨💗🙏💗✨
Denise
October 30, 2024
Thank you so much for sharing. This practice was deeply nourishing and grounding. 💗🙏🏾
Paula
August 24, 2024
Just beautiful. Feeling so much more relaxed Thank you.
Sophia
May 10, 2024
I would love to have the free guft you offer. Also have a yoga nidra made for me… how cool would that be. And to learn about your other offerings . Thank you 🙏 Sophia
Monica
February 17, 2024
Much needed. My nervous system thanks you.
Cindy
January 16, 2024
☺️
Dianne
January 6, 2024
Very nice Yoga Nidra ✨🙏🏼💜✨
Levi
November 11, 2023
Therapeutic. I'm enjoying your offerings on your profile. Thank you for what you do. 🙏🏼
Maureen
October 26, 2023
Just beautiful 💙🙏
Chuck
October 22, 2023
Thank you for this nidra. I feel less troubled by the challenges and changes in my life🙏. Chuck
Alessandra
July 14, 2023
Wonderful Yoga Nidra to soothe and relax your nervous system, great pace and calming beautiful voice.. I am a student and also a Yoga Nidra teacher. Namaste 🙏🏽✨
Amy
July 4, 2023
Loved this session. I’ve saved it to use again and again.