Yoga Nidra To Reset Your Nervous System

In today's 30-minute nervous system reset yoga nidra practice, we will be using techniques that help to rapidly bring you into the 'hypnogogic' yoga nidra state of deep rest to downregulate your nervous system. This will enable you to hold a supportive space for yourself to restore your energy and return to your day well-rested. If you've enjoyed this practice, follow for more I regularly upload new practices.

I enjoy reading each and every experience of the practices, so share your experience with me in the comments. Take care.

Please note: This audio is ripped from a video.

Transcript

Welcome to this nervous system reset yoga nidra practice.

Your nervous system is always trying to maintain a homeostasis in your body,

But balance can be disrupted as you move through your day and you deal with different situations and events.

So practices like this really help to bring you back into balance so you can go back into your day or move into sleep feeling grounded and centred in a calm nervous system state.

So whenever you're ready,

Make yourself comfortable in a position that you'll be able to stay in for the remainder of this practice.

Traditionally yoga nidra is practiced on your back,

With your palms by your side,

Facing up to the sky.

But if this posture isn't comfortable or natural to you,

That is okay,

Simply move into a position that feels restful and cosy.

And whenever you're ready,

Close down your eyes and allow yourself to sense in to the sounds around you and the sound of this recording.

Notice the quality of the sounds around you.

It could be that they are hums or ticking,

The sounds may be crunchy or bright.

Simply notice whatever you notice.

Imagine that you could sort of merge with the sounds around you,

Recognising that you are part of the world and the world around you,

The sounds,

The activity,

They are a part of you as you merge together,

Allowing you to absorb the sounds however they are.

And sense in to your body now,

Noticing any sensations or experiences that you are having right now in your body,

Notice what sensations you're drawn to,

Without judgement,

Simply allowing them to be as they are.

You might imagine that you are simply an observer,

Just watching and noticing as you experience these sensations in your body.

You may be noticing sensations that you didn't before you began this practice,

And that's just because the awareness that you get from checking in with your body can make it feel like some sensations are amplified or lessened as you notice them and you attend to them with your unbiased,

Unjudgmental attention.

So keep noticing and sensing.

You may begin to notice that your mind is wandering,

Or you may have come to the practice with expectations for yourself or this practice.

These might look like some shoulds or how you think you may feel after the practice.

Imagine that you could extract these from your mind and from your body,

Allowing your intuition to visualize and experience this extraction in whatever way feels comfortable and supportive to you.

Imagine with each removal of expectation,

You feel a little lighter and less burdened,

Feel the weight of expectation leaving your body and instead of feeling any expectation,

Imagine instead it is replaced with presence,

A deep,

Non-judgmental presence that accepts you for who you are in this moment.

You don't need to do or change anything for this practice,

You can simply be here,

Free from the weight of expectation just as you are.

Now drift your attention to your third eye center in the center of your forehead and begin to bring into your awareness a sense of a pinpoint of light at your third eye center.

This is the light of your awareness.

And now place this light of awareness at each body part I name.

Begin with the thumb on your left finger.

As you place this light of awareness at your thumb,

Imagine it illuminates the sensations here.

And now drift it to your first finger,

Second finger,

Third finger and your little finger.

Feeling the light of awareness here at the palm of your left hand,

Allowing any sensations you notice to be just as they are.

Now move the pinpoint of light up to your wrist,

Your shoulder,

Your collarbone.

Now feel the light of awareness at your heart center,

Allowing it to illuminate any sensations you feel here at your heart center.

Now place the pinpoint light of awareness on your right thumb,

First finger,

Second finger,

Your little finger.

Now place your pinpoint of light illuminating awareness at the palm of your right hand,

The wrist,

Your right shoulder and now place the light of awareness back at your heart center.

And now place it at your solar plexus,

Navel center,

The left of your pelvic pole,

Sole of the foot.

Place the light of awareness now at the big toe on your left foot,

Second toe,

Third toe.

Place your light of awareness now at the right side of your pelvis,

The top of your right foot,

The sole of your right foot,

Your big toe,

Second toe and your fourth toe.

Now allow this pinpoint of light to split into two,

One at the sole of your right foot and one at the sole of your left foot.

Feeling into the sensations at both points on the soles of your feet.

And now move this up to the back of both legs,

Backs of the thighs and allow these lights now to combine together back into one as you feel the sensations at the base of your spine.

Imagine the pinpoint of awareness stepping up each vertebrae in your spine all the way to the top of your spine.

Imagine your pinpoint awareness now at the back of your neck,

The base of the skull,

The back of your head and now imagine it at the top of your head and imagine that you could place your awareness in the space just above the top of the head and imagine that you could feel sensation here at this space,

At the crown of your head just above your physical body and notice what you feel here in terms of sensation.

Imagine allowing yourself the non-judgmental experience of this space just above your head.

Notice your breath,

Without changing anything,

Simply notice how your breath is moving in and out of your body,

There is no need to change or place any judgement,

Simply notice and watch as the observer,

Allowing your body to be breathed naturally as your body knows exactly what to do to regenerate cells and breathe oxygen into your body to restore your energy,

So simply notice this process and as you notice,

Feel a deep thanks to your body for doing this process all on its own,

Feeling the gratitude to your body for bringing you back to homeostasis.

Notice where in your body you feel this gratitude the most,

Could be an opening feeling in your chest or a lightness in your limbs,

Or you may not notice where you feel this emotion and that's ok,

Simply allow your experience to be exactly as it is.

Notice your breath again and on your inhale imagine you could send a wave of restorative energy up through your body and on your exhale imagine the wave flowing from the top of your body all the way back down to your feet,

Once again inhale from the bottom of your body all the way up to the top of your head and then exhale this wave of energy through from the top of your head all the way down and out through your feet.

Allow your intuition to guide you here as you continue this breathing pattern with your natural breath and feel as the energy moves through your body all on its own as you breathe in and out.

Notice a part of your body that could do with some extra energy,

Some extra loving support and with your inhale send the energy to this part of your body and on your exhale imagine that this air,

This experience of energy is being absorbed deeper into that body part,

Once again inhale breathing air into the space that needs it the most and exhale the absorption allowing this space to absorb all the energy that you are providing it.

Continue this at the same part or if you notice another part of your body that feels like it needs that extra energy continue inhaling breathing into the space and exhaling allowing this part to absorb the energy.

Notice how your body has been supporting you all day and give thanks or deep gratitude to this part or another part of your body or your whole body for supporting you and conducting some vital processes that allow you to do everything that you've done today even if you've spent a lot of your day resting your body is still conducting these vital processes that allow you recovery and strength so feel into the gratitude for this your body is working for you every day every second allowing you to be just as you are now and now move your attention back to your third eye center and simply rest here for a moment allowing yourself to integrate the experience you may notice your mind begins to wander and that's okay simply simply thank it and move your attention back to your third eye center when you notice that your mind has drifted now allow your intuition to guide you to the experience of each symbol that i name you may be drawn to visualization or simply another sense of this object that i name so bring to mind in whatever way your intuition guides you to an opening lotus flower a circle and notice the color and the texture that you're drawn to as you visualize a circle there's no need to refine the images simply allow your intuition to present to you whatever it is that you see or you sense that is okay a flowing river notice the speed of the river that's flowing allowing it to be as it is trusting that this is your subconscious way of processing your day and your experiences is a flowing river noticing the speed of the river flowing a feather noticing the color or colors that are presented to you by your intuition a single flame a bright star a bird in flight noticing the type of bird the size of its wings notice the way it's flying allowing it to be just as it is your intuition or your subconscious is simply processing the infinity symbol noticing the color and the texture of the infinity symbol release that image or sense of the infinity symbol now and allow yourself just a moment to bask in the experience of deep rest that you have created for yourself here in this moment notice the presence of deep rest as you rest here deeper and deeper allowing the earth to cradle your body allowing you to rest deeper and now whenever you're ready take a deep intentional breath in through your nose and another one out through your mouth take another deep intentional breath in through your nose and sigh out the exhale out through your mouth and take a moment here to reflect on your experience of this practice you came into the experience wanting to achieve a sense of nervous system reset and balance so you can come back to homeostasis simply reflect on that intention and how this practice has supported that experience it may be that you feel 10% more rested or more regulated or you may simply be more aware of the volume of your sensations and thoughts and that's okay too simply reflect here as the observer and now begin to notice the world around you focusing back in on any sounds noticing the light behind your closed eyes and noticing the light behind your closed eyes take a deep breath in through your nose and try to pick up any aromas from your environment even if they're really faint whenever you're ready and not a moment before start to make some supportive movements in your body you may wish to give yourself a self hug by crossing your arms and squeezing your upper arms gently in a supportive manner or you may simply wish to put your hands on your heart center with your eyes still closed allow yourself to deeply experience this supportive embrace and whenever you're ready make some bigger movements such as stretches or circling of the wrists and the ankles and open your eyes allowing your eyes to adjust for a moment and do take care before moving into anything particularly strenuous as your body needs time to reawaken into your waking life your practice is now complete thank you so much for joining me today for this nervous system reset if you have had benefits from the practice i would love to hear about them in the comments below i really enjoy the feedback and reading about each and every experience they are all so different and so positive that um yeah it really it makes my heart very happy so do share those with me in the comments and if you have enjoyed this video thumbs up and subscribe if you want to get early access to my new practices i upload regularly so whenever you're ready to practice next i'll be here on the wellness words take care

Reviews

Thank you, I really enjoyed your meditation. I’ll be back 💜🦋💜

Reset button actually worked this time. Sometimes it seems the button is not connected.

I’m struggling with resetting my nervous system quite often as I am going through some health issues and weaning off of a drug vet western medicine doctor put me on. I woke up this morning and felt very non-regulated… I was pleased to find this meditation and felt that you were a kindred spirit by reading your profile. Thank you for creating such a wonderful meditation. As I listen this morning, the weary from a bad night sleep… I feel a bit more settled in my body. If you have any suggestions for other meditations as they go through this process, please suggest a way and thank you so much. Many blessings to you.

I enjoyed this very much. My nervous system was so disregulated when I was looking for a meditation today. This was a great practice for me to stay with because of your beautiful background music was one of the best for volume calming but not distracting from your calming and presence in your voice. I will follow you and look forward to listening to more of your meditations. Thank you so very much, you’re very kind in your presentation
Sincerely
Shelia

Thank you, Em🙏🏻🙏🏻🙏🏻I enjoyed this nidra very muc. Wherever needed, I adjusted to my own circumstances, so I created my own intention, I practice in the morning, I prolonged the moment of infinity…Through the time of body awareness, I was able to observe some changes within, which made me overflow with gratitude🙏🏻🌟🌟🌟🌟🌟🙏🏻