45-Minute Yoga Nidra For The Nervous System
Rest back into soothing sunset ocean waves as you breathe your way into a calm and relaxed state with this 45-minute yoga nidra guided meditation with Kristyn Rose. Relax back into this effortless practice that will bring you into the deepest state of relaxation and light-altered consciousness. The systematic relaxation techniques used here in yoga nidra will guide you to complete muscular relaxation and then instill a deep sense of ease throughout the pranic or energy body. You might imagine this practice as an acupuncture treatment to stimulate the free flow of life force energy or a deep tissue massage to release tension from the body and mind. Breathe yourself into a calm and emerge feeling grounded, rested, and renewed.
Transcript
Namaste.
My name is Kristen Rose and I am just so grateful that you are here.
Welcome to this Yoga Nidra practice to calm and reset the nervous system.
The systematic relaxation techniques used here in Yoga Nidra are designed to instill deep and complete release of muscular tension,
Which then works deeply on the pranic or energy field and the nervous system.
By bringing mindful awareness to nerve-rich points throughout the body,
You might think of this practice like a deep tissue massage or acupuncture treatment to calm the peripheral nervous system,
To balance the subtle energies,
And to increase mental harmony.
You might feel as if you are floating peacefully on a cloud,
Inside and out,
Completely boundless,
Somewhere between waking and sleeping.
I invite you now to take a few tender moments to build your little Yoga Nidra nest.
You might come to rest comfortably on the back of the body in a supine position,
Bringing pillows in behind the head or behind the knees,
Or behind the knees,
Reaching for a blanket,
An eye pillow or covering.
Take as much time as you need to ensure that the body feels supported,
Comfortable,
Warm,
And cozy.
Make any little final micro-adjustments to the head and shoulders,
Hips,
Arms,
Legs,
So that you might become even just one percent more comfortable.
What might you do?
Sink and soften into complete stillness.
We will begin with a few deep breaths to calm the nervous system.
Breathing in through the nose and exhale through the mouth.
On the next inhale,
Take two sips of air in through the nose,
Two sips of air in through the nose to completely inflate the lungs,
Followed by a long,
Slow,
Smooth exhale through the mouth.
Again,
Two sips in,
Two sips in,
One breath out.
At your own pace,
Let's do three more like this.
As you release the breath back out,
Allow the whole body to become heavy.
Dense.
Deeply resting.
Nothing left for you to do.
Nowhere that you need to go.
Give yourself permission to let go of doing,
And trust fall backwards into the experience of just simply being.
With each breath,
Release and let go.
Returning home to your true nature.
Come home to the earth.
Feel the earth beneath your body now.
And with each breath,
Let go a little more.
Imagine as if the body could merge into the ground.
Completely consumed in its healing,
Grounding energy.
Be silently drawn downward by the movement of the body.
The magnetic pull of the earth's core.
Each exhale sinking deeper and deeper down.
A sense of heaviness cascades over the whole body.
A blanket of gravity.
Cushioning all of your cells.
You are held here.
Cocooned somewhere between earth and sky.
The eyelids becoming heavy.
The eyes resting towards the back of the head.
Relax the lower jaw.
Soften the muscle of the tongue.
Untether the mind from thin air.
Letting go of the thoughts that are simply dissolving away.
As you rest into the experience of witnessing.
All of your senses wide open.
Awake.
Listening.
Intimately.
Both ears listening.
Welcoming sounds.
In the pockets of silence.
The sound of your breath in the body.
Like a lullaby.
The breath carrying you into deeper and deeper relaxation.
Each exhale release a little more.
A little more.
Surrender.
The whole body melting.
Allow your awareness now to descend down and into the heart.
Begin to call upon Asankalpa.
Asankalpa.
Asankalpa.
Asankalpa.
Asankalpa.
You might be working with Asankalpa already.
A positive heartfelt intention.
Or you might introduce the phrase,
I am breathing deeply into peaceful healing relaxation.
Mentally whisper this.
Three times or more.
Allow the essence of your Asankalpa to be present.
To be everywhere.
Like rain onto a desert landscape.
Let it hydrate and saturate.
Sink in to all of your cells.
Breathing deeply.
Peaceful healing relaxation.
Into all of your cells.
And the spaces between the cells.
The whole body,
Mind,
And nervous system,
Bathed in the essence of your Asankalpa.
We will now begin a rotation of consciousness throughout the body.
As you bring mindful attention to each awareness point.
Welcome sensations that are already present.
And invite in an experience of deep rest and peacefulness.
Bring all of your awareness to rest.
On sensations that are present within the mouth.
Sensing the muscle of the tongue.
Sensing the muscles of the hands.
Sensing the muscles of the feet.
Sensing the muscles of the feet.
Sensing the tip of the tongue.
The roots of the tongue.
Inside of the right cheek.
Inside of the left cheek.
The upper teeth and gums.
The lower teeth and gums.
The upper lip.
Lower lip.
The flow of breath in the nostrils.
The flow of breath in the nostrils.
The right nostril.
The left nostril.
The bridge of the nose.
Center of the forehead.
The right eye.
Eyelid.
Eyebrow.
Temple.
Cheekbone.
Back to the center of the forehead.
The left eye.
Eyelid.
Eyebrow.
Temple.
Cheekbone.
Center of the forehead.
The right ear.
Listening.
The left ear.
Deeply listening.
Both ears open and receptive.
Listening intimately.
Awareness resting in the space between the ears.
Back to the center of the forehead.
Crown of the head.
Back of the head.
The center of the throat.
Center of the chest.
The heart center.
The right side of the chest.
Shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm of the hand.
Thumb.
First finger.
Second.
Third finger.
Third.
Little finger.
Back to the palm of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Shoulder blade.
The heart center.
Over to the left side of the chest.
Shoulder.
Upper arm.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
Shoulder blade.
The right hip.
Upper leg.
Front and back.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Big toe.
Second.
Third.
Fourth.
Baby toe.
Back to the sole of the foot.
Ankle.
Lower leg.
Knee.
The whole upper leg.
Sacrum.
The navel center.
Over to the left hip.
Upper leg.
Front and back.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Big toe.
Second.
Third.
Fourth.
Baby toe.
Back to the sole of the foot.
Heel.
Ankle.
Lower leg.
Knee.
The whole upper leg.
Sacrum.
The base of the spine.
The navel center.
Heart center.
Center of the throat.
Center of the forehead.
Crown of the head.
The whole body now.
From the soles of the feet.
Feel both feet alive with sensations,
Yet deeply resting.
Alive with sensations,
Yet deeply resting.
Inside and out.
Both feet.
Both legs.
The whole trunk of the body.
Front and back.
Both arms.
Both hands.
The whole head and neck.
The whole body.
A highly sensitized fabric of energy.
Vitality.
Trillions of tiny little cells.
Uniquely interwoven.
Thriving.
As deep rest.
Deeply resting.
The whole body.
Deeply resting.
Deeply resting.
Deeply resting.
Deeply resting.
Deeply resting.
Deeply resting.
Deeply resting.
Deeply resting.
As the body drifts deeper and deeper into stillness.
Bring awareness to the natural flow of the breath in the body.
Breath flowing in.
And breath flowing back out.
Completely effortless in the breath.
The whole body being breathed.
The awareness descends back down to the soles of the feet.
Imagine two tiny points of light.
Deeply embedded into the soles of the feet.
On the next inhale.
Imagine these tiny microscopic points of light.
Traveling up through the body to the crown of the head.
And on the exhale.
These points of light flow back down the body to the soles of the feet.
Just imagine.
With each breath.
Tiny points of light and awareness.
Flowing from the feet.
Up to the crown of the head.
On the inhale.
And then all the way back down to the feet.
On the exhale.
Breath flowing up.
From the soles of the feet.
To the crown of the head.
And all the way back down again.
And all the way back down again.
And now.
Bring awareness up to the knees.
Two tiny points of light resting.
Just below the knees.
As you inhale.
Light and awareness.
Flows from the knees up to the crown of the head.
And on the exhale.
Travels back down and into the knees.
Imagine.
Breath.
Flowing from the knees up to the crown.
And then all the way back down.
And now.
Bring awareness up to the base of the spine.
Imagine a point of light at the base of the spine.
On the inhale.
Light and awareness.
Flows from the base of the spine.
Up to the crown of the head.
And on the exhale.
Travels back down to the base of the spine.
Imagine.
Breath and light.
Flowing from the base of the spine.
Up to the crown.
And all the way back down.
And now.
Bring awareness into the heart.
Imagine a tiny point of light.
At the center of the heart.
As you inhale.
Light and awareness.
Flows from the heart.
Up to the crown of the head.
And on the exhale.
Flows back down and into the heart.
Just imagine.
Inhaling from the heart.
Up to the crown.
Exhaling from the crown.
Back down and into the heart.
And letting that go.
And letting that go.
Resting now.
Completely still.
Completely at ease.
Welcome a deep sense of peace.
To flow throughout.
The whole body.
Boundless.
Each exhale.
The body drifts into sleep.
Each inhale.
The mind.
Awake and aware.
And letting go.
And letting go.
And letting go.
And letting go.
And letting go.
And letting go.
And letting go.
And letting go.
And letting go.
And letting go.
And letting go.
As vast.
And as wide open as the sky.
An endless container of pure witnessing presence.
You are the sky.
You are all that there is.
All that there ever has been.
Rest here.
Basking in the essence of your true nature.
Slowly begin to recall your Sankalpa.
You may have used the phrase.
I am breathing deeply into peaceful,
Healing,
Relaxation.
Mentally whisper this three times or more.
The body.
Deeply resting.
The mind.
At ease.
The nervous system.
Soothed.
Relaxed.
Soothed.
The nervous system.
Softened.
Into a state of peace and calm.
Inside and out.
You are at peace.
Cocooned in peaceful relaxation.
Stay here for a while.
And bathe in its essence.
Notice how good it feels.
To rest deeply.
Slowly start to bring awareness.
Back down and into the body.
Awareness silently ushered by the waves of each breath.
Begin to feel the earth at the back of your body.
Sensing the room around you.
The ocean of air all around you.
The breath in your lungs.
Take a deep breath in through the nose.
Exhale through the mouth.
Again,
In through the nose.
And out through the mouth.
One more breath like this.
Rest here a moment like this.
To just simmer in the afterglow of yoga nidra.
Nidra meaning sleep.
And yoga.
Oneness or unison.
Notice how you feel in the physical body.
How you feel in the mind.
How you feel in the body.
How you feel in the mind.
How you feel in the mind.
How you feel in the mind.
How you feel in the physical body.
The quality of the mind.
Or the nervous system.
And savor this moment.
And know that you can come back to this healing place anytime.
When you feel the natural impulse to start to reawaken the body.
Just begin by slowly tapping the thumbs to the tip of each finger.
And then wiggling the toes.
Nodding the head from side to side.
Take it slow.
There's no rush.
You might feel called to rest here a while longer.
With so much love and immense gratitude.
I'd like to thank you so much for choosing to be here today.
Again,
My name is Kristen Rose.
And I am deeply honored to be your guide.
May you all be happy,
Healthy,
Peaceful and free.
Namaste.
4.9 (341)
Recent Reviews
Heather
July 8, 2025
Lovely!
Lori
June 13, 2025
amazing the Best and you made it so peaceful yoga nidra !
Susie
April 12, 2025
Sent me quickly to a deep comfortable sleep
Marika
April 5, 2025
Felt really safe, cosy and relaxed. No music or loud sounds. Love this meditation 🙏🏻
Katy
March 28, 2025
So supportive in total liminal emersion. Thank you so much….. my awful headache has gone 🙏🏻
Agota
February 23, 2025
I’m deeply grateful for this beautiful and deeply nourishing YN practice. 🙏🏻 I feel SO relaxed, grounded and peaceful. 😌 I appreciate your authentic, gentle, heartfelt guidance and CARE. 🥰 So lovely. ✨💕 I also love the flow of this YN and feel like a human BEING again. A big shift from how I felt before the practice. This is the most relaxing YN I’ve ever done. Bookmarked. Much love 💗✨
ada
February 20, 2025
Thank you very much For this deeply, relaxing and soothing Yoga Nidra. I feel immensely clear and aware after this journey.
Robin
December 6, 2024
Beautiful!
Birgit
October 20, 2024
Just perfect 🙏🏼💫✨
Gabriela
October 12, 2024
This was amazing. I feel so relaxed. You voice was very soothing. Thank you!❤️🙏
Catherine
August 31, 2024
🙏🏻🙏🏻🙏🏻Thank you for guiding me into expansion and bliss🙏🏻🌟🌟🌟🌟🌟🙏🏻
Jorge
August 17, 2024
One of the best nidras I've ever experienced! Many thanks! 💖 Namasté 🙏
Paula
July 25, 2024
Thank you so much Kristyn for this super relaxing nidra! Your gentle guidance is so nurturing, I enjoy your yoga nidras deeply. Loved the super gentle outro of this one, with the ocean waves lapping for a little while longer ✨🙏🏻
Marketa
July 19, 2024
Thank you for holding the space for my nervous system today. I really needed it. Namaste 🙏
Effie
June 21, 2024
Wonderful. Thank you.
Lynne
April 26, 2024
I enjoy and appreciate your clear, calm voice. Thank you!
Michelle
April 25, 2024
I loved this. Thank you 💕
Jenn
April 23, 2024
I am so thankful that you are sharing your Yoga Nidras with us. I love them all, every single one of them is wonderful. 🙏
Hector
April 23, 2024
Absolute bliss. Thank you Teacher for your guidance