Calm The Nervous System With Yoga Nidra And Singing Bowls

This Yoga Nidra practice will help the listener go into a deep state of relaxation or sleep. This practice includes the rotation of consciousness, shifting attention to different body parts, sensations, and visualizations. This practice helps to activate the parasympathetic nervous system, which is the rest and digest response for the body. A simple way to reset the nervous system, accompanied by soothing sounds of Himalayan Singing bowls.

Transcript

Welcome to the practice of Yoga Nidra,

Which translates as yoga sleep.

This is a practice to help go into a deep state of relaxation through the rotation of consciousness,

Visualizations,

And sensation.

So I invite you to think of an intention that you want to put in this session and find a comfortable place that you won't be disturbed,

Shutting off your phone,

Maybe putting a little note on the door if you live with other people,

Not to disturb you,

And lying down so you're so comfortable you won't want to move.

So I invite you to find comfort in your laying down position.

And we'll begin by relaxing the body by taking a deep breath in and letting go of any tension throughout your day with an audible sigh.

Again.

Ah.

Become aware of your whole body.

Notice how you feel in your body as you scan from the toes all the way up to the head.

Just notice if there's any tension and where you might be able to let go a little bit more.

And in this practice,

All you need to do is let go,

Making no effort to control the mind.

Let's begin to relax the body through the breath.

Taking deep breaths in and retaining for three seconds at the top if that's available to you,

And exhale slowly through the nose.

Breathing fully in,

Retaining three seconds,

Exhaling slowly through the nose,

Inviting each breath to be more relaxed.

Than the one before.

On each exhale,

As you continue to this breathing pattern,

Notice where you can let go a little bit more,

Allowing the whole body to let go and relax.

And after you complete one more exhalation,

I invite you to set your intention.

This is known as your Sun Kelpa.

And state your intention using words in the present tense,

Creating a clear statement.

It might be I love and approve of myself.

I let go of the need to control.

I choose peace.

I choose peace.

Whatever it is,

Feel it fully with your emotional body.

And if you're visual,

You may even have a visual of a letter or a scene,

But repeat it three times.

Now we'll let that go.

I invite you to keep the body still as possible,

Which will allow you to sink into a deeper state of relaxation.

Just before we complete the practice,

I will invite you to repeat your intention.

This Sun Kelpa that you just set.

We'll begin by rotating consciousness.

All you need to do is to listen to me.

If you fall asleep,

That is okay because the subconscious is listening.

Nothing to analyze,

Just become present.

Nothing to analyze,

Just become present to the words that I speak.

Become aware of your right hand thumb and mentally say,

Right hand thumb,

No movement,

And repeating as much as you're able to.

Whatever I say.

So if you're ready,

Let's begin.

Become aware of the right hand thumb,

The second finger,

The third finger,

The fourth finger,

The fifth finger,

The palm of the hand,

The back of the hand,

The right wrist,

The lower arm,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The waist,

The hip,

The thigh,

The knee,

The calf muscle,

The ankle,

The heel,

The heel,

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Become aware of the left hand thumb,

The second finger,

The third finger,

The fourth finger,

The fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The waist,

The hip,

The thigh,

The knee,

The calf muscle,

The ankle,

The heel,

Top of the foot,

Sole of the foot,

Big left toe,

Second toe,

Third toe,

Third toe,

Fourth toe,

Fifth toe,

Now go to the back of the body,

Become aware of the back of the head,

Back of the neck,

The right shoulder blade,

The left shoulder blade,

The right buttock,

The left buttock,

The right heel,

The left heel,

Now go to the front of the body,

Top of the head,

The forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

The right eye,

The left eye,

The right nostril,

The left nostril,

The left nostril,

The whole nose,

The right cheek,

The left cheek,

The upper lip,

The lower lip,

Both lips together,

The chin,

The neck,

The right collarbone,

The left collarbone,

The right side of the chest,

The left side of the chest,

The middle of the chest,

The navel,

The upper abdominal,

The lower abdomen,

The left leg,

The right leg,

The right arm,

The left arm,

The whole of the head,

The whole body,

The whole body,

The whole body,

Body,

Becoming aware now of the body laying on the floor,

There's a point where the body is in contact with the floor,

Bring your awareness to that particular point of contact,

The heels and the floor,

Both the heels are on the floor and there is a point where they touch the floor,

Now from the top of the body,

The head and the floor,

The back and the floor,

The right hand and the floor,

The left hand and the floor,

The right elbow and the floor,

And the floor,

The left elbow and the floor,

The buttocks and the floor,

The hamstrings and the floor,

The heels and the floor,

Imagine the meeting points of the body and the floor,

The body and the floor,

The whole body is on the floor,

Become aware of the whole body,

Now let us move into awareness of sensations,

Beginning with heaviness,

Just imagine in your mind that the body is becoming very heavy,

Awaken the idea of heaviness in the body,

Gradually feel that the body is becoming heavier and heavier,

The head is becoming heavy,

The right palm is heavy,

The left palm is heavy,

Both arms and the shoulders are heavy,

The back is heavy,

The buttocks and the groin are heavy,

The right thigh is heavy,

The left thigh is heavy,

Both the kneecaps are heavy,

Both legs are heavy,

Both arms are heavy,

The whole head is heavy,

The eyes are heavy,

The lips are heavy,

The whole body is heavy,

Keep on thinking that the whole body is getting heavier and heavier and intensify the feeling of heaviness,

The whole body is heavy and at the same time relaxed,

Now let us move to the sensation of lightness,

Now feel the whole body becoming lighter and lighter,

Feeling the sensation like that of a feather throughout the whole body,

The head is light,

So light that it can even rise from the floor,

The right and left palms are becoming lighter,

Both arms and shoulders are light,

The back is light,

The buttocks and groin are light,

The right thigh is light,

The left thigh is light,

The right heel and the left heel are light,

The whole body is light and weightless,

When your body becomes weightless you feel as if it is rising from the floor,

Feeling light as a feather,

The whole body feels light as a feather,

Now letting that go as we move into the alterating sensations of lightness and heaviness,

The feather is representing the lightness and steel is representing the heaviness,

So imagine the whole body is steel,

There are no bones,

No marrow or blood,

Just a steel frame,

Now change the idea and the whole body is now a feather,

The whole body is light,

There are no bones,

Marrow or blood,

Everything is composed of a feather,

The whole body is light as a feather,

And shift the idea again as the whole body becomes heavy,

Heavy like steel,

No bones,

Marrow or blood,

The whole body is heavy,

Weighted down to the earth,

Shifting back to lightness of a feather,

Feel as if the body was composed of a feather itself,

So light that you can float up to the heavens,

Now let this go as we move to the sensation of heat,

Imagine you are near a big fire and you feel the intense heat,

Now the whole body should experience the heat of this blazing fire,

Or perhaps the hot tropical sun,

Feeling the whole body experiencing heat,

The face,

The arms,

The chest,

The legs,

Feeling heat,

The back,

Heat is moving through the body,

Now shift this into the sensation of cold,

The whole body is experiencing the cold winds that blow from the snowy mountains,

The same cold one feels in a deep freezer,

The experience of cold moving through the limbs with the face,

The chest,

The arms,

The hands,

The legs,

The sensation of cold,

Letting the sensation of cold melt away,

In this rapid visualization bring your mind to the eyebrow center,

Also known as the Ajna center,

I will repeat a few objects and as I name each one try to visualize it very quickly,

If you cannot no worries,

Simply follow the instruction,

Bring your awareness to the eyebrow center,

And imagine darkness,

A pink rose,

Bring your awareness to the eyebrow center,

And imagine darkness,

A pink rose,

Waves on the ocean,

A blue sky in the evening,

A dark night,

A dark night,

Shining stars in the sky,

Big mountain range with snow-capped peaks,

A ship sailing on the high seas,

A white sandy beach,

A white sandy beach,

Virgin forest with tall and dense trees,

A dove,

A dog,

A galloping horse,

A small house,

A burning fire in the bush,

A stormy night,

Lightning,

A full moon,

A mountain stream,

A lonely rock in the mountains,

A huge garden,

Blooming flowers,

A sunrise,

Keep your awareness focused at the eyebrow center,

A large lake with lotus flowers,

A sailing boat,

People swimming,

A cabin in the woods,

A high mountain with snow-capped peaks,

A quiet evening,

A beautiful sunset,

Chirping birds,

A beautiful sunset,

Chirping birds,

A tiger in the forest,

An elephant,

A cobra,

The sound of a bell ringing,

Waves on the ocean,

Ship at sail,

Cows in the pasture,

A full moon,

A quiet evening in the moonlight valley,

Mountain stream,

A refreshing cold bath in the mountain stream.

Now come back to the middle of the eyebrow center again,

Visualize the rising sun,

A big red tomato,

Clouds gathering in the sky,

Terrendous rain,

Fog over a meadow,

A pink rose,

An apple,

Some lettuce,

Some hot springs,

A pine forest,

A cluster of grapes,

A cabin in the woods,

A ship at sea,

A dandelion.

Now we'll shift our awareness to the chakra centers in the body.

We'll begin with the root known as muladhara.

Imagine a red color in the base of the spine between the anus and the genitals,

Muladhara,

Connected to earth.

Bringing the awareness up to the second chakra known as the sacral chakra or svadhisthana.

Imagine the color orange vibrating in the genital region just below the navel,

Feeling the color orange.

Vibrating in the genital region just below the navel,

Feeling the color orange.

Moving up to the third chakra also known as the solar plexus or manipura,

Breathing in a golden yellow light,

Feeling this golden yellow light within.

Shifting up to the fourth chakra,

To the heart chakra also known as anahata,

Breathing in a green forest green light.

Moving up to the fifth chakra known as the throat chakra or vishuddhi,

Breathing in a blue light,

Feeling the color blue.

Moving up to the eyebrow center,

To the sixth chakra and imagine an indigo color like a deep purple.

This is known as the third eye or the yajna center,

Breathing in that indigo color.

Moving up to the crown,

To the crown to the top,

Known as sarasrara or the crown chakra.

And now imagine a golden white light.

And then letting that go,

As we come now to the end of the practice.

As we come to the end of the practice,

I invite you to recite that intention again,

Again your sankalpa with full emotion and feeling,

Repeating it three times.

Slowly letting that go and becoming aware of your body,

The room that you're in.

Slowly opening your eyes and looking around.

As the practice of yoga nidra is complete,

Take all the time you need and enjoy the rest of your day.

Many blessings and namaste.

Reviews

Great Yoga nidra practice. Right pace, soothing voice and gentle background music. Very relaxing. Thank you 🙏🏻🪷

I was looking for help relaxing (calming my nerves) and deep grounding. All were accomplished thank you 🙏🏼

Very good!
What a pleasant voice with a nice steady cadence. I was very glad to see the traditional order to the body scan starting with right hand thumb. It's after progressive relaxation so if that is important to the practitioner this is a great one.

Wow! What s wonderful guided meditation. Thank you. 💜

Excellent meditation. It really helped me rest and feel more relaxed ☺️

This Yoga Nidra meditation is powerful, gentle, and healing. Thank you Sequoia for sharing your amazing gift. It is appreciated. 🩵🌟🩵