25 Min Yoga Nidra Reset The Nervous System | Rain Sounds

Namaste.

This is Kristen and welcome to this short yoga nitta or non-sleep deep rest experience.

This short practice is designed for you to weave in at any time of your day,

Any time that you feel like you need just a moment of reprieve,

A moment to let go of the grip of the external world,

Like a deep breath that helps to bring you back into the present moment,

Coming back home to the body.

This practice will be exploring anamaya kosha or the physical body,

The outermost kosha or layer that feeds the physical body and sustains all of the other koshas or the layers of the self.

The practice of yoga nitta begins here.

You can think of it like an important stepping stone as this is the most tangible layer that we can access.

We can see it,

Feel it and move it easily accessible.

And simply by cultivating body awareness,

It can really help to relieve tension or blocked energy throughout the body so that you may find that moment of reprieve and lean into deep relaxation,

Into the more subtle layers of self.

By integrating the wisdom of anamaya kosha,

We can then step into the light of who we really are,

Any time that we forget.

You might imagine this practice like a warm cup of tea on a rainy day or a soothing balm for the whole central nervous system.

I invite you now to take a moment to find a comfortable supine position,

Laying on the back body,

Building your little nest,

A safe and warm cocoon where you can rest,

Ensuring that the body feels comfortable and supported.

Taking an extra moment here to make any final micro adjustments to the body so that you could become even just a little bit more comfortable.

Knowing that you may wish instead to find a side lying position or even a prone position on the belly,

Somewhere where you can rest deeply.

Begin to close down through the eyes and just begin to relax into the darkness or even the little hints of light in behind closed eyes,

Relaxing and unhinging the jaw,

Softening the tongue.

Take a deep breath in through the nose and exhale to release the entire weight of your body to the earth below.

Nothing that you need to do and nowhere that you need to be.

Now it is time to rest.

Allow the arms to become heavy and allow the legs to become heavy.

The whole body becoming heavy,

Sinking and melting,

Conforming to the landscape of props beneath your body now.

Letting go,

Letting go.

Begin to observe the vast ocean of air that exists all around you now.

Begin to sense the flow of air in the nostrils,

Air softly rolling in and effortlessly rolling back out.

Allowing each exhale to bring you deeper and deeper and deeper.

And that's it.

Bring your awareness to the ears,

The outer folds and the earlobes.

Draw your attention deep within the ears to begin to open the ears,

To welcome in all of the different layers of sounds that are present here.

Sounds that are furthest away and sounds that are closest to you now.

The sound of your own breath.

Notice the ears not only hearing but intimately listening.

Heightened,

Awake and aware of sounds rising and falling away.

Begin to reel all of your awareness now to the center of the chest,

The heart center.

Welcome in a sankopa,

An intention like a direction,

A moral compass for your practice or even for your life.

You might choose to invite in the following intention.

I am resting deeply now to nourish and restore all of the layers of myself.

Feeling in your sankopa three times like a mantra.

Allow the body to rest deeply.

We begin a rotation of consciousness throughout the physical body.

Drawing awareness from point to point with a deep sense of feeling and sensing.

Letting go of thinking,

Become completely absorbed in the sensations and the vital energies already present within the body.

Sending all of your awareness now to the sensations that exist within the mouth.

Sensing the tip of the tongue all the way to the root of the tongue.

Softening.

Like the walls of the cheeks.

Feel the teeth and gums and the space between the lips.

The tip of the nose and the flow of air in the nostrils.

The right eye as a radiant orb of energy.

The left eye softening.

Both eyes relaxing toward the back of the head.

The right ear open listening.

The left ear open and receptive.

Both ears welcoming sound as vibration.

Drawing awareness to the center of the forehead.

The crown of the head and the back of the head.

Awareness resting in the space between the center of the forehead and the back of the head.

Allowing awareness to sink down to the center of the chest.

The right side of the chest.

The right shoulder,

Elbow,

Wrist,

Palm of the right hand and back of the hand.

All five fingers on the right hand and the tips of the fingers and the spaces between the fingers.

Sensing all of the fingers on the right hand and the whole entirety of the right arm together.

Sensing the right side of the chest.

The rib cage,

The waist,

The right hip,

Knee,

Ankle,

Heel,

Sole of the foot and top of the foot.

Sensing all five toes on the right foot and the tips of the toes and the spaces between the toes.

Sensing all five toes on the right foot and the whole right leg.

Awareness filling the volume of the whole right leg and the right arm simultaneously.

Sensing and feeling all of the vital energies present in the whole right side of the body.

Drawing attention back to the center of the chest.

The left side of the chest.

Left shoulder,

Elbow,

Wrist,

Palm of the left hand and back of the hand.

All five fingers on the left hand and the tips of the fingers and the spaces between the fingers.

Sensing all of the fingers and the whole left arm simultaneously.

Sensing the left side of the chest,

Rib cage,

Waist,

The left hip,

Knee,

Ankle,

Heel,

Sole of the left foot and top of the foot.

Sensing all five toes on the left foot,

The tips of the toes,

The spaces between the toes.

Sensing all five toes and the whole left leg together.

Awareness filling the whole left leg and the left arm simultaneously.

Allowing your awareness now to saturate into the whole left side of the body now.

Trillions of cells buzzing vibrational energy that's already present in the whole left side.

Now allow your awareness to divide equally into both the right and left hemispheres of the body.

Sensing and feeling with intimate attention the whole body now.

Right,

Left,

Front and back.

The whole body resting yet awake and aware of what's present here within the physical body on a maya kosha.

The bones heavy,

Muscles and tissues softening.

Skin melting as if the boundary of the physical body could dissolve.

You cannot sense the boundary within nor without.

As if you could become one with all that surrounds you.

All that is.

The earth beneath you dissolving.

The sky above you absorbing.

Expansiveness in all directions.

Begin to sense the breath in the nostrils.

The natural rhythm of your own breath.

As you breathe in,

Imagine a stream of awareness.

Feeling the pathway of the breath all the way down to the base of the spine.

And exhale out the crown of the head.

Inhale the breath like a waterfall flowing down the front side of the body to the base of the spine.

And exhale breath flows up the length of the spine and out the crown of the head.

Exhale breath flowing down the front side of the body.

Exhale the flow of cleansing breath flowing up the spine and out the crown.

Breathing into the experience of the breath.

These oscillations that cleanse and nourish the physical body.

Front,

Back,

Right and left side.

Letting go of the visualization.

Just rest here a moment as spacious,

Pure awareness.

Begin to recall your sky like nature.

Begin to recall your sankalpa.

I am resting deeply now to nourish and restore all of the layers of myself.

Call it in three times alongside three nourishing breaths.

Planting it like a seed into the subconscious mind.

Begin to sense the earth beneath the back of the body.

Feeling the weight of the body resting here.

Taking a moment to bask in the afterglow of your practice here and the relaxation you may have cultivated.

Remembering that this sense of peace or calm you might be soaking in is always present within you.

Sometimes it just takes a little remembering.

Take a delicious deep breath in.

Exhale through the mouth.

Again,

Breathe in.

And release.

One more.

And I invite you to welcome back in all of your surroundings here.

The room around you and where you are in the room.

As you allow slowly the physical body to reawaken.

Taking as much time as you need to emerge from this short yoga nidra power nap.

A reset.

You may wish to choose to rest a little while longer if you have the time.

Allowing the essence of your efforts here today to really sink in so that you can over time begin to witness the cumulative effects of yoga nidra and deep rest.

When you feel ready begin to wiggle the fingers and the toes.

You start to emerge from this beautiful cocoon that you've tucked away into today.

I'd like to thank you so much for choosing to practice with me.

It just means so much without words.

I am just over the moon excited to see this community of people coming together from around the world and taking this time for deep rest.

If you haven't yet,

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Each week will be different.

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Something that you feel like would be really supportive to you and your life or your yoga practice,

Please let me know and I would just love to create something new content for you.

I guarantee you there's someone else out there in the world that feels the same way as you and perhaps needs that support that you might also need.

I invite you to like and leave a comment.

Let me know where you are from.

I just love seeing people joining in from all over the world.

Such a beautiful way to connect and to grow this beautiful family and community.

I'd like to thank you again because without you I would not be where I am.

I hope you enjoyed this gift of relaxation.

If you did,

You might share it with a beloved,

Someone who you think may benefit deeply from this practice.

It's so experiential and it has really just changed my life.

It's been so transformational and I hope that you feel the same.

I look forward to seeing you in the next beautiful video.

Have such a wonderful day.

Namaste.