Yoga Nidra - Gentle Activation Of Vagus Nerve

Discover the profound healing power of your vagus nerve through this deeply restorative Yoga Nidra practice. Combining traditional yogic sleep techniques with targeted vagus nerve activation, this session guides you through gentle breathwork, humming vibrations, and progressive body awareness to activate your parasympathetic nervous system. This session is perfect for releasing chronic stress, calming anxiety, and restoring nervous system balance. Allow yourself to be held in this sacred space of healing as you learn to access your body's natural relaxation response and cultivate lasting inner peace.

Transcript

Hello dear beautiful one,

Welcome to this guided meditation today where we'll be focusing on the gentle activation of the vagus nerve.

The vagus nerve is like a natural reset button for the body and activating the vagus nerve engages the parasympathetic nervous system which is the part of the nervous system that helps to shift one from a state of stress into a state of calm and healing.

Today we'll be engaging in a few different practices of which are designed to activate the body's natural relaxation response and to stimulate the vagus nerve which again ultimately supports with calming both the body and the mind.

We'll first start by focusing on the breath and then we'll move into a gentle breathing exercise to engage the body's natural relaxation response.

We'll also introduce a simple affirmation to assist with cultivating a sense of calm and safety and then we'll slowly move through the body with a gentle body scan releasing tension as we go.

By the end of this session you'll feel more grounded,

More relaxed and you'll feel ready to either continue your day with a sense of peace and calm or you'll be relaxed enough to fall asleep.

My name is Wendy and I'm honored to guide you through this healing journey and gentle activation of the vagus nerve today.

Welcome.

Let's begin by finding your most comfortable position.

Lying down is ideal yet sitting comfortably also works just fine.

And then reaching for gathering your favorite props so you can create your ideal yoga nidra nest.

When you're all snuggled in and cozy gently close your eyes if they're not already closed and then let's take a slow deep breath in and exhale fully allowing the weight of your day to start to melt away feeling into the natural rhythm of your breath and notice how your body is already beginning to calm down as a result of your mindful breathing.

And now let's take a few cleansing breaths to deepen your relaxation.

So taking a nice deep breath in through your nose and then as you exhale let's make a soft ahhh sound.

This sound and vibration gently stimulates the vagus nerve so let's do this two more times.

So deep breath in through the nose and exhaling with ahhh.

One more time.

Deep breath in and exhaling with ahhh and now allowing your breath to return to its natural rhythm natural cadence.

The vagus nerve begins at the base of the skull and it travels down through the neck the heart and the chest and then into the abdomen.

Let's follow this pathway with our awareness first.

So bringing your attention to the back of your head at the base of your skull and focusing on this area and breathing gently.

Imagine a soft warm light beginning to glow here at the base of your skull.

Breathing gently and then follow this warm light as it travels down through your neck and to your throat and feeling the gentle pulse of life in your throat and then continue to follow the warm light as it moves down into your chest where the vagus nerve connects to your heart.

Here is where your vagus nerve helps to regulate your heart rate and your breathing.

With each heartbeat your vagus nerve softly whispers messages of safety and peace.

And if you'd like you could place both of your hands on your heart and feel the connection of your vagus nerve with your heart.

And now let's follow the pathway down into your diaphragm,

The muscle that's located under your lungs.

This is where the vagus nerve helps to coordinate your breathing.

Feel into this area and imagine how each breath massages and stimulates the vagus nerve here.

And then finally follow the warm light down into your belly.

This is where the vagus nerve connects to your digestive system.

This is why you might feel butterflies when you're nervous and also why your stomach is settled when you're calm.

Your vagus nerve contains the wisdom of your body.

It's always working to bring your body back into balance.

And now with your awareness of this incredible nerve pathway you might like to set a sacred intention for your practice today.

It could be something like,

I am safe,

I am supported,

I am calm.

Choose what resonates most with you and then repeat your intention three times.

You may whisper it softly or you may hold it silently in your mind.

I am safe,

I am supported,

I am calm.

One of the most powerful ways to stimulate and activate your vagus nerve is through vibration.

So today we're going to use some gentle humming to create healing vibrations throughout the body.

So let's start by taking a comfortable breath in through your nose again.

So deep inhale through your nose and then as you exhale make a soft humming sound like this.

As you hum feel the vibration in your chest,

In your throat,

In your head.

Let's do this a couple more times.

So breathing in through the nose and then humming as you exhale.

Noticing how the vibration travels through your body.

Notice how your body feels.

So let's continue to breathe at your own pace.

So breathing in and then humming as you exhale.

Each hum is like a gentle massage for your vagus nerve.

Calms you and brings you into balance.

Please know if humming doesn't feel quite right or feel comfortable with you,

You can simply breathe and imagine the humming vibration.

Now let the humming fade and return to your natural breathing again.

Take a moment to notice the sensation of calm in your body.

This is the vagus nerve activating your parasympathetic nervous system and shifting stress into a state of calm.

Just like we discussed earlier.

Now you can experience it.

Next let's begin the rotation of consciousness as we rotate our awareness through the body.

As we do so we'll be releasing tension while continuing to be aware of the soothing influence of the vagus nerve.

So beginning first by bringing your attention to the crown at the top of your head.

Feeling your scalp softening and releasing.

With the softening and releasing the vagus nerve is sending signals of safety to every cell throughout your body.

And now bring your awareness to your forehead.

And then to the space between your eyebrows.

Bringing your awareness to your eyes,

To your cheeks,

And to your jaw.

Relaxing each area.

The vagus nerve responds with total relaxation and calm.

And next bringing your attention to your neck and to your throat.

This is a key area for the vagus nerve.

You might like to imagine warm honey flowing down your throat.

So soothing,

So calming.

And then feeling your shoulders releasing and dropping down away from your ears.

Your arms are heavy and so relaxed.

Your hands are resting softly beside you.

Each finger is completely releasing.

And now placing your focus on your chest.

Feel your heart beating strongly yet calmly.

With each breath your chest is gently expanding and contracting.

Your vagus nerve is here,

Helping to calm and soothe your heart.

Now bring your awareness to your diaphragm,

The muscle that's located underneath your lungs.

This powerful muscle also works with your vagus nerve to create a sense of calm.

And as you breathe,

Feel your chest expanding and contracting.

Rising and falling like gentle ocean waves.

Awareness to your belly.

Your vagus nerve extends here and it supports healthy digestion.

Feel your belly soft and relaxed.

Feel into the warm glow of healing in your belly at this time.

And continuing as we rotate our awareness through the body.

Bringing your awareness to your lower back,

Your pelvis,

Your hips,

Your thighs.

Your thighs are heavy and so relaxed.

Your calves and your ankles.

Bringing your awareness to both feet and all ten toes of both feet.

All are softening and feel your entire body being held and supported by the surface beneath you.

Your vagus nerve has created a state of total relaxation.

Complete calm.

And with your body in this state of total relaxation,

Let's take a brief journey with a healing visualization.

Imagine you're lying on the beach in the warm,

Soft sand.

Ocean waves are gently surrounding you.

The waters softly embracing your body.

Washing away and removing any remaining stress or tension.

With each wave that washes over you,

The vagus nerve sends signals to your body for peace,

Calm and restoration.

You are completely safe and you are completely supported.

Allow your body's natural wisdom to guide the activation and relaxation.

And the healing process.

Your vagus nerve is doing its work.

Restoring balance.

Restoring harmony.

Restoring a sense of complete calm.

And now with your body completely relaxed,

Allow yourself to be immersed in this deep and complete state of rest until you hear my voice again.

And now,

If you're ready for sleep,

You may simply drift off and enjoy sweet dreams.

If you're not ready for sleep though,

It's time to begin your journey back to your waking consciousness.

Start by becoming aware of your breath.

Feeling the life force energy flowing through your vagus nerve pathway.

Begin to bring some small movements into your body.

Maybe starting with wiggling your fingers and your toes.

Maybe flexing and pointing your toes.

Perhaps gently rotating your wrists and your ankles.

And slowly moving your head from side to side.

All these gentle movements assist with activating your vagus nerve.

And then taking a moment to notice how you feel.

And then perhaps thanking yourself for the gift of this practice today.

And when you're ready,

Slowly opening your eyes.

And as you return to your day,

May you carry the deep knowing that your body has everything it needs to heal and to restore itself.

Your vagus nerve is always available,

Ready to guide you back to balance.

May you trust in your body's wisdom.

May you feel safe and supported.

And may you remember that peace is always only one breath away.

Thank you so much for sharing this practice with me today.

I'm wishing you a wonderful and blessed day,

Dear one.

I'm sending you so much love.

Until we meet again next time,

Namaste.

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Thank you so much,

And have a wonderful rest of your day.