50-Minute Yoga Nidra For Stress Relief And Calm

Welcome, dear ones, to this gentle 50‑minute Yoga Nidra practice guided by Kristyn Rose, supported by soft music, guides you into deep rest to stimulate the vagus nerve and help calm your nervous system. Allow the breath to become a bridge — a gateway into deeper stillness and relaxation — as you welcome soft moments of simply breath awareness to support a quiet, inward, and restorative state.

Perfect for unwinding at the end of the day or anytime you need to slow down, release tension, and come home to yourself.

Mindfulness practices to activate the vagus nerve and increase vagal tone help to induce a deep sense of inner calm, increase emotional resilience, and support overall health and well-being.

Transcript

Namaste, Welcome. My name is Kristen Rose and welcome to this gentle yoga nidra practice, A sanctuary for your nervous system and a soft invitation inward. The vagus nerve, A golden thread of calm that weaves through your being, Responds to safety, Stillness and slow breath. Let the music of your breath quiet the noise, Soften the edges and carry you into the healing current of deep medicinal rest. I invite you now to take a few tender moments to settle down and into a cozy little yoga nidra nest, Finding a comfortable and relaxed position on the earth to lie down, Reaching for pillows, Blankets, Cushions, Warm socks, An eye pillow. You may settle down and into shavasana, A traditional supine posture, Resting on the body, Or perhaps a supported side-lying position with a pillow in between the knees, Or perhaps a supported reclined or seated position. Knowing that physical comfort is the very first step on your journey here today, So take all of the time that you need, There's no rush. Continue to make any final little micro-adjustments to the body's position so that you could become even 1% more comfortable. What might you do? Allow the body to settle into stillness, For this is a practice of resting deeply and yet listening, As you follow the guidance of my voice. If you drift into deep unconscious sleep, Trust that that is exactly what you need today. Here, You are lovingly guided home to the place within you where restoration begins and resilience takes root. There is nothing to fix, Nothing to seek, Only a quiet remembering of your wholeness that's already here. Allow the eyelids to become heavy, Allow the whole physical body to become heavy, Allow the bones to rest under the activity of gravity, The muscles relaxing down and away from the bones, Soften into the spaces of the joints, The hollow of the bones, The whole body sinking back into the earth. We will begin with a breathing technique known as Brahmari Pranayam or the buzzing bee breath, Welcoming a gentle vibration into the back of the throat and sides of the neck to gently vagus nerve at its headwaters, To instill a wave of peaceful relaxation by way of vibratory resonance down and through the whole body, Taking a gentle breath in through the nose and exhale a humming sound, Like the sound of a buzzing bee breathing in, A soft awareness rests in the back of the throat, Find three more breaths like this, Breathing in, A wave of relaxation, Untangle any lingering tension from throughout the body, Muscles and tissues, The threads of the nervous system, Unravelling any knots from the central spinal channel now and exhale releasing the breath outwards in all directions, To the skin surface, To the boundary of the body, Gently breathing in to the spine, Breathing out to the nerve endings, Just imagine the whole body sinking back and down into deeper and deeper relaxation with each breath, Feel a sense of the support of the earth beneath the body, As if the earth it, Notice the gentle touch of air on the skin, The weight or texture of your clothes and blankets, The quiet darkness behind closed eyes, Soften into the deep rest that abides the darkness, Quiet the mind, Notice any lingering tastes on the taste buds or any aromas in the air, The touch of fragrance inside of the nose, Become aware of any sounds, Sounds emerging all around you and dissolving back into space, Into silence, Sounds arising and falling away, As awareness rests at the level of the senses, Like a tortoise withdrawing its limbs, Gently bring your awareness inward now, To the space of the heart, Call forth a sankalpa, An intention for your practice, You may be working with an intention at this time, Or you may resonate with one of the following, Balance, Rest and renewal into every cell of my being, What resonates with you deeply, Like an unshakable truth, Mentally repeat your sankalpa now, Three times, Resting, As we begin a rotation of conscious awareness throughout the physical body, Give the body permission to remain completely still, As awareness rests at the level of the senses, Like a gentle drop of healing nectar being placed mindfully at each point, This nectar instills warmth, Gentleness, Rest, Whatever is needed at this time, Begin by inviting awareness to the centre of the forehead, Noticing sensations that are already present here, Simply bringing your awareness to it, Imagine a drop of healing nectar, Like honey, Being placed at the centre of the forehead, Relax the forehead, The centre of the throat, A drop of healing nectar, Instilling warmth and relaxation down and into the throat, Front, Back, Both sides of the neck, From the throat centre to the right shoulder, A drop of nectar, A soothing balm, Titrates into the shoulder, Tip of the thumb, Tip of the first finger, Second, Third, Little finger, Awareness resting in the tips of all five fingers, On the right hand, From the fingertips back to the throat centre, Left shoulder, Tip of the thumb, Tip of the into the tips of all five fingers, On the left hand, From fingertips back to the centre of the throat, Centre of the chest, A healing drop of golden nectar, Mindfully placed in heart centre, Right side of the chest, Left side of the chest, Heart centre, Navel centre, Coming to rest, To the right hip, Second, Five toes on the right foot, Under the light of your awareness, Back to the foot sole, Navel centre, Baby toe, Softening, Awareness returns to the foot sole, Navel centre, Centre of the forehead, The whole body now, A constellation of sensations, Trillions of tiny little cells, Vital energy, Your awareness like a soothing balm, For the whole body, The whole nervous system, Coming to rest, Knowing that you are held here, You are safe, It is safe to let go, Drawing awareness to rest in the boundary of the body, The entirety of the skin surface, Both sides of the body, And drawing awareness to rest on the volume of space taken up by the body, Nourished by the soft waves of the breath, That flow in and out of the body, As the body breathes, With no need to change or alter the breath, The rise and fall of the navel, The rise and fall of the diaphragm, The gentle expansion and contraction of the lungs, The movement of the ribcage, The cavity of the upper chest, Inviting your awareness now down and into both feet, The soles of the feet, As the body inhales, Bring awareness to flow from the foot soles to the crown of the head, And release the breath and awareness from the crown, Down and into the soles of the feet, Breath flows in through the feet to the crown and all the way back down, Awareness moves from the feet to the crown and all the way back down, And now bring awareness to rest at the base of the spine, On the inhale bring breath and awareness from the base of the spine to the crown, On the exhale from the crown back down to the base of the spine, Flows seamlessly like a stream of oil from roots to crown, Drawing awareness into the space of the heart, Breath and awareness flows from the heart center up to the crown, Back down to the heart, And now to the center of the forehead, Breath flows from the center of the forehead to the crown, And back out through the center of the forehead, And once again awareness comes to rest in the region of the spine, The central axis, Imagine as if you could breathe in through the spine, The central channel, And out through the skin surface, Through the nerve endings, In through the spine, Out through the skin surface, The whole body, Nervous system, By the gentle waves of the breath, Vital energy flowing throughout the body, Pooling into areas of tension, Discomfort, Breathing the body, Restoring balance effortlessly, Resting now, Completely detached from the body and mind, Time and space, Resting as being, An ocean of awareness, Dissolve, That you are the ocean, Resting now, As awareness itself, And slowly now, Begin to mentally recall your sankalpa, I am grounded, Calm, Into every cell of my being, Mentally repeat your sankalpa three times, Begin to bring awareness back into the body, To the earth beneath the body, To the breath that fills your lungs, Slowly begin to deepen the breath, Inviting awareness back into the fingers and the toes, On the next inhale, Take two sips of air in through the nose, Exhale through the mouth, Again two sips in, And one breath out, Notice how you feel, Physically, Energetically, Emotionally, Mentally, Even spiritually, And know that you can come back to this practice, This cocoon of deep rest, Any time that you need, You may continue to rest in stillness, Or you might begin to bring your left hand to your heart, Your right hand on top of your left, Gently press down into your palms, As if you were hugging into a beloved, Whom you haven't seen in a long time, And today, That beloved is you, Offering yourself the grace of gratitude, For gifting yourself this time today, May you take this peace and calm with you, Back out and into the rest of your day, For it lives within you always, We also take this time to offer gratitude and devotion to all of our teachers, And to the ancient traditions we have borrowed these practices from, Thank you, Thank you, With hands to heart, And deep bows of gratitude, To each and every one of you, Thank you so much for practicing with me today, Again, My name is Kristen Rose, I feel honoured to be your guide, Have a beautiful rest of your day, Namaste.

Reviews

I love and appreciate your calm, gentle voice. Thank you.

Thank you for this beautiful practice ✨️💛✨️

A beautiful, gentle practice. A soothing balm for the soul. Thank you! 🙏 ✨

A perfect antidote when waking early and seeking that last hour of peace.
Thank you 🙏

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