Yoga Nidra for Nervous System Reset: 15-Minute Guided Practice to Rebalance Mind & Body

This 15-minute Yoga Nidra Reset is a traditional yet accessible practice designed to bring your entire system back into balance.
Through a gentle sequence of body awareness, breath, and visualization, you’ll be guided into the hypnagogic state the space between waking and sleeping where the body rests deeply, the mind becomes quiet, and your energy naturally resets.

• Use This Practice When:

  • You feel mentally or emotionally overwhelmed.

  • You need a midday recharge or post-training recovery.

  • You’re preparing for sleep or winding down the day.

  • You want to regulate your nervous system and return to inner calm.

• Benefits Include:

  • Deep rest in minutes, equivalent to hours of sleep.

  • Reduced stress and anxiety.

  • Improved focus and clarity.

  • Nervous system balance and overall regulation.

  • Physical and emotional restoration.

The Journey Map:

Use these timestamps to navigate the practice or revisit your favorite phase:
0:00 – The Deep Descent: Arrival & Your Hearts Intention 2:08 – The Sensory Expansion: Rotation of Consciousness7:39 – The Breath Current: Breath Awareness & Counting11:11 – Opposites & Balance: Heavy/Light, Warm/Cool12:30 – The Open Sky: Guided Visualization13:50 – The Soft Return: Closing & Integration15:16 – Silence / Practice Ends

Scored for Deep Tranquility — Sound Design Philosophy

This soundscape was custom-composed as an energetic mirror of the inner descent, guiding the nervous system from alertness into parasympathetic restoration.
The music uses continuous flow pacing and is tuned for heart coherence.

• Warm Ether Base (100–400 Hz): Foundation drone for grounding and safety, signaling to the vagus nerve that it is safe to rest.

• Harmonic Motion Pad (300 Hz–1.5 kHz): Gentle chord shifts that keep awareness softly engaged while moving energy inward.

• Air Breath Texture (Theta Rhythm): Soft amplitude waves (8-second cycles) mimic and synchronize with the natural parasympathetic breath cycle.

• Ethereal Bells (1.5–3 kHz): Subtle awareness beacons serving as moments of illumination during visualization, fading with long, space-evoking tails.

Safety Disclaimer

Do not listen while driving or operating heavy machinery.Lie down somewhere comfortable and undisturbed.Use headphones for the best experience.

Optional Journaling Prompts:

Use these to deepen your integration after the practice:

1. What feeling or quality about your innate calmness was most present during the practice?

2. What simple micro-action can you take today to honor this renewed sense of balance?

3. What insight or message arose from your inner voice during the stillness?

The Awakening Self

Guided journeys for nervous system healing, subconscious rewiring, and inner transformation.

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About the Guide:I combine high-performance discipline with deep inner science.
As a 4× National Record Holder in Freediving and a certified Breathwork Teacher, I understand how to create profound calm under pressure.

My work as an Identity Transformation Guide blends somatic practices with modern psychology to help you move beyond fear, distraction, and the stories you’ve outgrown.

Work with me:📸 Instagram — @theawakeningself📩 Email — [email protected]