Yoga Nidra To Calm And Soothe The Nervous System

Slip into a state of deep rest with simple, effortless techniques that are designed to systematically relax and rejuvenate the physical body, the mind, and the entire nervous system. Journey through the many layers of yourself and return home to your natural state of being — as pure, conscious awareness — as you’re lulled by peaceful background music with ocean waves gently rolling into shore.

Transcript

Hello and welcome to this yoga nidra practice to soothe the nervous system.

The techniques used in this practice are designed to systematically relax and rejuvenate the physical body,

The mind,

And the entire nervous system.

Take a few moments to get comfortable so that your body is supported and you can completely relax.

You might like to lay down in a reclined position,

On the floor or in your bed,

Using props to create a cozy nest for yourself,

Like pillows,

Blankets,

And perhaps an eye covering.

Take your time to adjust your legs and hips,

Arms,

Shoulders,

Head,

And neck.

Notice if there's any little adjustments you could make that would allow your body to be even more relaxed.

Once you feel settled,

You might softly close your eyes and welcome a deep breath in through the nose,

Slowly releasing through the mouth.

For the next few breaths,

Could you practice what's known as the physiological sigh by taking two sips of air in through the nose and exhaling with an open mouth.

Again,

Two sips of air in through the nose,

Exhaling with an open mouth,

Inhaling two sips of air,

And releasing through the mouth.

Continue at your own pace for three more rounds of breath.

Allow your breath to settle back to its natural rhythm,

In and out through the nose.

Feel your body starting to decompress now.

Let your bones settle into the support underneath you,

Relaxing down into the earth.

Soften the hinges of your jaw.

Let your eyelids become heavy.

Relax your forehead and temples.

Feel yourself starting to let go of stress and tension in the body and in the mind.

You might imagine that your mind could soften and relax open,

Just like a muscle that's releasing,

Becoming effortless.

Let your attention start to shift from the activities of thinking,

Analyzing,

And planning to simply being,

Feeling,

And sensing.

Sensing the caress of air against your skin.

Sensing your ears listening,

Listening to sounds arising and dissolving.

Sensing the subtle energetic pulse of your own heart.

You might imagine dropping your awareness down into your heart space now,

As if you could gather up all of your attention and firmly anchor it in your heart.

As you're resting here in the warm,

Soothing vibrations of the heart,

Could you invite your sankalpa,

Your intention,

To emerge?

Stating your own personal sankalpa,

Or perhaps adopting this one,

I am resting so deeply.

Silently repeating your sankalpa three times.

Now allow your attention to move through your body,

Rotating from one point to the next,

Like a flowing stream of awareness,

Starting inside of the mouth by sensing the tongue.

Rotating from the tip of the tongue to the root or base of the tongue,

Rotating awareness to the roof of the mouth,

The floor of the mouth,

Inside the right cheek,

Inside the left cheek,

Sensing the teeth and gums,

The upper and lower jaw,

Center of the throat,

Center of the chest,

The right shoulder,

Right elbow,

Wrist,

Palm of the hand,

Back of the hand,

Tip of the thumb,

Tip of the first finger,

Tip of the second finger,

Tip of the third finger,

Tip of the little finger,

All five fingers,

The whole entire hand and arm,

Alive with sensation,

Back to the center of the chest,

Over to the left shoulder,

Left elbow,

Wrist,

Palm of the hand,

Back of the hand,

Tip of the thumb,

Tip of the first finger,

Tip of the second finger,

Tip of the third finger,

Tip of the little finger,

All five fingers,

The whole entire hand and arm,

Center of the chest,

Navel center,

Pubic bone,

Right hip,

Right knee,

Ankle,

Top of the foot,

Sole of the foot,

Tip of the big toe,

Tip of the second toe,

Tip of the third toe,

Tip of the fourth toe,

Tip of the little toe,

All five toes,

The whole entire foot and leg,

The pubic bone,

Over to the left hip,

Left knee,

Ankle,

Top of the foot,

Sole of the foot,

Tip of the big toe,

Tip of the second toe,

Tip of the third toe,

Tip of the fourth toe,

Tip of the little toe,

All five toes,

The whole entire foot and leg,

Tingling with sensation,

Back to the pubic bone,

The pelvic floor,

The glutes,

Lower back,

Middle back,

Upper back and shoulder blades,

The back of the neck,

Center of the back of the head,

Center of the top of the head,

The mind's eye center in the middle of the forehead,

Both temples,

Both eyebrows,

Both eyes,

The bridge of the nose,

The base of the nostrils,

Feel the sensation of the breath sweeping across the base of the nostrils,

Natural,

Easy breath,

Moving in and out,

No need to change or control the breath in any way,

Just watching and sensing the automatic flow of the breath,

Notice the breath moving through the whole body now,

The whole entire body,

Softly expanding with each inhale,

Gently releasing with each exhale,

Effortless,

Nourishing breath,

Rippling through the body like gentle waves,

Now could you begin to count your exhalations down from 10 to 1,

Starting with your next breath exhaling 10,

And the next breath exhaling 9,

Continuing at your own pace counting all the way down to 1,

Each breath bringing you deeper and deeper into relaxation,

As you descend into a deep state of rest while maintaining calm trace awareness,

You might feel like you're returning home,

Returning home to your natural state of being as pure conscious awareness,

Could you rest back into that pure awareness within you and all around you,

Coming home to your true nature as unbound unconditional loving awareness,

Basking in the vast expanse of consciousness,

Could you let your sankalpa reverberate across this eternal landscape of awareness,

I am resting so deeply,

Start to notice your breath,

Your whole body breathing in and out,

Become aware of your exhalation,

Become aware of your inhalation,

Now begin to count your inhalations up from 1 to 10,

Starting with your next breath inhaling 1,

And the next breath inhaling 2,

Counting all the way up to 10,

Each breath bringing you into a more wakeful state,

Notice your body,

And sense the earth underneath you,

Notice the points of your body that are resting on the surface below,

Become aware of the space that you're in,

The architecture around you,

And the space that fills it,

When you're ready,

You might start to slowly and mindfully move your body,

Perhaps nodding the head,

Wiggling the fingers,

Or bending the knees and rolling over onto one side,

Take your time and be gentle with yourself as you slowly reawaken your senses,

Feel free to bask in the peaceful energy that you've cultivated through this practice for as long as you like,

Thank you for being here and for choosing to give yourself the gift of a calm,

Regulated nervous system,

From my heart to yours,

Namaste.

Reviews

I intend to revisit because it allowed me to find the sweet rest I so needed. Namaste 🙏

Lovely, deep rest that quickly soothed and calmed my nervous system. Namaste.

She's awesome. I had a great start to the weekend thanks to you.

Works like a charm from this 🫩to this 😴like a charm, every time 💜

I just loved this practice, your voice, the background music and sound of the ocean. Beautiful, thank you 🙏

Calming voice and music allowed for deep relaxation. Healing and soothing ❤️🥲🙏🏼

That was very nice and I felt like I could let go enough to relax and rest deeply.

Wonderful nidra Lovedxsome of your descriptive wording “hinge of your jaw” very soothing! Thank you 🙏

Lovely
Namaste

One of the best yoga nidras I have listened to! Thank you.

Thank you 🙏

Wonderful on repeat 🙏🏻🤩

Wonderful meditation to settle the body at bedtime. I will be trying your other meditations as well. Thanks 🙏

A lovely yoga nidra. Love your calming voice and pace. Nice on an early morning while visiting Sanur, Bali. Thank you. Namaste
🌺🙏🌺

Beautiful experience!

Beautiful yoga nidra practice. I will return to this. Namaste.

Really wonderful - I feel completely at ease. Thank you ❤️

Wonderful

I have not made it to the end 🙏🏼🥰

Wonderfully calming, relaxing and tranquil. 🙏
Thank you very much.