20 minute yoga nidra | reset your nervous system

20 Minute Yoga Nidra to Reset the Nervous System. Online Yoga Nidra Teacher Training: allyboothroyd.com/online-yoga...
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You can find my whole free resource library here: allyboothroyd.com/
Practice on Insight Timer with me here: insighttimer.com/allyboothroyd
YTTs with me: allyboothroyd.com/online-yoga...
Retreats with me: allyboothroyd.com/
Yoga Nidra is a guided meditation that uses a systematic method of inducing complete physical, mental and emotional relaxation. This yogic sleep technique calms the nervous system and activate the parasympathetic (relaxation, rest & digest) response.
In this yoga nidra guided meditation to relax you will be guided through a body scan to calm the nervous system, It’s a 20 minute yoga nidra guided relaxation to reboot your whole nervous system. This 20min yoga nidra script lead by Ally Boothroyd of Sarovara Yoga that is perfect for anxiety relief. Lay down, relax, rest and meditate all at the same time!
This 20 minute yoga nidra with voice only aids in deep relaxation through the effortless guided meditation of nidra (sleep). Let yourself relax and be guided into a deep state of effortless meditation. This short length and effective 20min yoga nidra is lead by Ally Boothroyd of Sarovara Yoga. This meditation is designed to untangle and reduce stress and anxiety and calm the nerves over time.
This 20 minute yoga nidra for relaxation aids to calm stress and anxiety. It’s a short, effective yogic sleep practice with no music or background sounds. Voice only!
This is a yoga nidra style body scan to sooth the nerves. This yog nidra has a soothing female voice further enhance the state of deep relaxation in the central nervous system. Yoga Nidra is a form of meditation that helps with insomnia, anxiety, stress, adrenal fatigue, ptsd and so much more.
And you can practice these guided yoga nidras next:
15 Minute Yoga Nidra Body Scan: • Updated! Yoga Nidra 15...
35 Minute Traditional Yoga Nidra: • Yoga Nidra Guided Medi...
20 Minute Yoga Nidra for Relaxation: • Yoga Nidra for Relaxation
30 Minute Grounding Yoga Nidra: • 30 Minute Grounding Yo...
30 Minute Root Chakra Yoga Nidra: • Root Chakra Yoga Nidra
40 Minute Yoga Nidra with Swinging Chimes: • Yoga Nidra for Stress ...
Practice Live in Retreats or YTTs with Ally: allyboothroyd.com/
If you enjoy your experience with this meditation please leave a comment below and let me know!
Also, If you have a request for a type of meditation or yog Nidra you would like me to publish please let me know below!
I'm always open to suggestions :)
Happy Meditating,
Loka Samastah Suki Nau Bhavantu
With Love, Ally ( allyboothroyd.com/ )
***********************************
Copyright ⓒ 2021 Ally Boothroyd. All Rights Reserved.
#yoganidra #yogicsleep #sleepmeditation #guidedmeditation #yogaforsleep

[@SVLDESIGN]

Chris Evans (UK Virgin Radio morning show) recommended you on AIR yesterday and named you today on AIR and played a clip for his listening audience to hear - that’s how I found you and I love your recordings definitely will become a loyal follower from now on 🙏🏼 thank you

[@clairestreeton7869]

I listened too 😁🤍

[@Beingme_555]

Me too

[@tyhlervarney6600]

Me too x

[@hevine2012]

Me too! I had a two hour rest between reflexology clients and was in clinic for a 12 hour day. Did this and it was perfect for my energy and evening clients.

[@SVLDESIGN]

@@hevine2012 just incredible!!

[@michaelalbada1447]

This was the first yoga nidra I’ve done. I’m shocked by how incredible this is. Cannot recommend enough

[@3jesus3christ3]

umm.. if its incredible you should be able to reccommend it right? what do you mean

[@BaritoneMonkey]

​@@3jesus3christ3they mean that no matter how much or how highly they recommend it, it still would not be enough to match how good the content is

[@reginaldacklin7653]

@@3jesus3christ3 He says "can't recommend ENOUGH"

[@jesselizcher]

@@3jesus3christ3 he means he can not recommend it enough times it's so good he wishes he could recommend it over and over and over again

[@SamWagner704]

This really helped me. Today is Day 3 of quitting vaping so I needed this to center myself and calm my thoughts. Thank you!

[@PozzaPoe]

Day 3 of quitting weed here 🙋🏼‍♀️

[@Moxanne4ever]

Day 5 of quitting wheat after a heart attack.

[@alinao625]

Day26 of quitting drinking

[@karenpartin9130]

You're doing great...glad u found this to calm you and keep focus on how u want to move forward in your life.

[@earthfa333]

I'm so proud of you!!!

[@charusharma9650]

This is the first thing I do in the mornings.. makes me feel safe in my body... sending so much love and gratitude through my brightly lit heart ❤️✨

[@michellelewis2647]

Thank you so much for this incredibly relaxing meditative yoga❤

[@MorganElizabethTorre]

This was perfect for post-work brain drain. When I got home I was so overloaded with all the things that I did and didn’t do, all the ways I had been pulled to work on various projects for various clients. Just too many parts moving at once. I thought I was going to lose the little free time I have after work. But in the time it took to roll out my yoga mat, set up my bolster, grap my eye pillow, close my home office door, and listen to this recording (approx. 25-27mind)-I have my mind back to do things at home and things that help me feel whole.

[@pipcawley3478]

I suffer from constant anxiety and your yoga nidra practices can completely calm and down regulate my nervous system! Thank you so much ❤

[@nickyhooker1575]

I can say that I love the first 7 minutes and the last 30 seconds because I’d attempted to listen to this 3 times now, and every time I fall asleep! Loved that I heard! Thank you

[@kristinpitcairn5791]

Same!!

[@StabbingKnifes]

This is both incredibly intense as well as incredibly relaxing at the same time. It really feels like a form of deep sleep in which you're awake. I especially loved going through all the parts of the body to release any tension. It felt like my body parts just fell asleep one by one.

[@Nohandle...]

Amazing😌😌

[@jessicadoornink7808]

Had a sleepless night due to nerve pain; quite desperate this morning, but this really “reset” my mind & body. Thank you so much!

[@christinezaroura1099]

““When I let go of what I am, I become what I might be.” -Lao Tzu Practice was extra sweet today. Thanks ally xx

[@14dodo14]

I cried from the joy of being at such ease and clarity. Thank you for this, Ally.

[@DaddyBmusic]

Thank you, Ally. I first heard about yoga Nidra via the podcast of Dr. Andrew Huberman, and I have been doing it every morning after waking, and often at night before sleep, for more than a month. It has changed the way I start my day, setting a tone that lasts longer and longer into the day the more I do it. When I do it at night, I sleep a calmer sleep, with my body and my mind shutting down so smoothly and peacefully. I tried a number of different yoga Nidra KZbin channels, but my first one was yours, and it only took me trying a couple of other ones to discover that I preferred yours, by far. Thank you so much for providing something that has changed my daily practice, and has significantly improved the quality of my life. Namaste 🙏🏻

[@sharronsandey1436]

I am hyper vigilant due to childhood trauma and this is fab 💕

[@SarovaraYoga]

I'm glad you found it helpful Sharron!

[@preetikalita20]

Same here

[@tallys6738]

I think I'm also hyper vigilant due to childhood trauma (chronic physical abuse). Literally need to teach my body how to relax.

[@Anthony-nh5xd]

Heavy Deadlifts before work. CNS firing and this Yoga Nidra with Wim Hoff breathing was absolutely WILD. Legit Reset 100% TY

[@suzannemurray7594]

Do you do Wim breath at same time , before or after ?

[@trahansc]

I appreciate the full body tensing at the beginning. I was able to relax instantly. You are a wonderful guide. 🙏

[@alicebiggs4226]

That was wild! The third eye breathing had my center of head tickling. I feel totally refreshed. Thank you Ally💜

[@skyladominique1900]

My heart rate DROPPED by doing this. Clear sign that my body was so relax. Thank you !

[@mariamdawoodkhan]

Omg this was phenomenal. The third eye breathing is the last thing I remember, and then coming back to consciousness with complete calm and stillness.

[@brucelinda118]

Hi how u do it? I feel like I’m falling into sleep in the first 5 min

[@mariamdawoodkhan]

@brucelinda118 sometimes I fall asleep too

[@brucelinda118]

@@mariamdawoodkhan alright thank u!

[@restfulstillness2274]

Namaste! I practiced at 6 P.M. on September 25, 2023. This was so nice. I felt so relaxed and almost fell asleep at the end.

[@yogi-bebe]

hi ally, im aly !! i am in the process of becoming a yoga teacher and i just recently stumbled across ur channel. u introduced me to yoga nidra and its absolutely life changing !! im sleep deprived, stressed, anxious, depressed and i did this practice after a rough day and it made me feel so at peace it was insane !! thank u so much for doing ur thing and doing it so well 💗🧘🏽‍♀️

[@TerraBundance]

My husband and I listen to your yoga nidra's more than anyone else's. We love them. This is, by far, my favorite one of all of them. Thank you for your energy and support.

[@anettp2rna318]

This is one of my favourite Yoga Nidra recordings! I love the sequence of this rotation of consciousness, breathing through different parts of the body and the symbols you ask us to bring in at the end really help me feel like I am the sky, I am united with all there is. Thank you so much for this precious reset!🤎

[@rose.moore7]

I haven't been in such a peaceful state for so many days, this meditation was amazing, thank you so much!🙏🙏🙏

[@wenwen711]

Thank you so much for creating this content and making it available for free. This helps tremendously to calm down my nervous system when I had a bad day.

[@craigroberts6722]

This is the closest I've came to the feeling of a float tank. So relaxing thank you

[@PersephoneSkye_]

I love floating!

[@suzyduncan7881]

I get that too! So deeply relaxed!

[@emmatreharne]

This was the perfect reset after lunch before an afternoon of calls and meetings. Having felt some lethargy because of 'too much to do I don't know where to start' syndrome - I now feel much clearer of mind and of heart. Thanks, Ally 😊

[@itsjacobmark]

I find it crazy that I can fall asleep and relax in this practice and then feel so recharged just after a short while. love it!

[@altrlifeyoga6156]

Felt so good I did another and have blissfully woken into my day. Thank you

[@loristrachan8633]

Thank you! After feeling so unwell in this past 2 weeks, was led by my inner guide to heal via intermittent fasting. It has almost brought me back to vitality. I have done Yoga Nidra before, and found this quite lovely. Your voice is so cool. I am now subscribed! X

[@SarovaraYoga]

Wonderful! Welcome to the channel. We love Yoga Nidra around here :)

[@deniseminter739]

Namaste dearest Ally. As I look up into the big blue sky, I look past the cypress trees, writing my sankulpa across the sky- coming into wholeness, while acknowledging and embracing all sensations, all feelings inside. O, this perfect moment. Thank you, dear Teacher. May you be well and live with ease. 1️⃣♥️

[@SarovaraYoga]

May you be peaceful Denise…. I think of you whenever I think of the “big blue sky” ❤️❤️❤️❤️ namaste 🙏🏼

[@annabeldaly210]

An absolute life line to recharging during an afternoon energy dip. Thanks you SO much! ❤

[@alexandrachaffanjon2226]

It was really facinating to do this nidra without background sounds. My mind was racing but then I was able to drop-in and quiet. I loved the pace and the points you chose to explore. I'm able to call up the feeling of deep relaxation from nidra on my own outside of my practice. I'm loving this journey!

[@priyaprajina4320]

Agreed, I too loved it without the background sounds!!

[@alexandrachaffanjon2226]

Practising again to refresh and loved it! Thank you Ally.

[@sarahjensen5012]

Thank you so much Ally. I feel reconnected to my essence after this 20 minute reset. My whole hands were radiating energy throughout the practice 🙏

[@Lynne-28]

Wondrously healing! Happy to have discovered your soothing, soft voice just at the right moment! Merci!🕊

[@jennifermdavison]

I have been practicing with you for 2 years and I loved this one. Thank you for all the support!

[@melindagalaczy159]

Thank you so much for for this one. I got into a state of deep relaxation and I absolutely loved the pink cloudy sky. I wanted to stay and will get back to this nidra for sure. The silence was also perfect for me today. 🙏🏼

[@cherylsmithwinberry7705]

Thank you for this shorter reboot Ally. It will be so helpful for busy days. I visualize caressing my body with loving kindness while rotating consciousness, then opening up to the connection with nature and the abundance of energy, potentiality that is always available. I love the visual of breathing in to my pineal gland, sensing the part of my brain that maintains this connection with nature as I’m living life. Your practices have allowed me to connect more fully to my energy body. I practice each morning as I transition from sleep to wakefulness and can feel the deep calm that I bring into my day. Grateful for your work ❤️🙏🏽❤️

[@capsart]

I've been trying each of these on your channel. I wanted a shorter reset one and this was perfect! I have been enjoying all of your "sessions". The best relaxation/reset technique for my brain. I feel freer everyday.

[@sophiedumas3528]

One of my all time fav. Thank you very much Ally, for everything you give to this world, for everything that you are. A real gift.

[@charlotte5671]

Your yoga Nidra practices are helping me so much. This one is a perfect reset 🙏❤️

[@Playwright62]

Filled with depressed energies, I am grateful to myself and to you for taking the 20 minutes to lay myself down and let your breathing guidance lead to tears that were healing. I feel better! Namaste 🙏

[@fionacormac36]

I have listened to so many yoga nidra practices over the years but yours are my favourite . Thank you 🙏

[@Antoinette-nsdr]

Just perfect for releasing vibrant colours of peace-filled energy as I start my day. Thank you Ally, as always 🌱🙏😌🕊️

[@TrishJay1577]

Ally you are an amazing gift to the world. Thank you for sharing your life’s calling with us all. You are changing lives. Bless 🙏🏽💝🧘🏼💖

[@myriareisolas2530]

This completely soothed me allowing me to go back to sleep. ❤

[@carolinemiles4528]

Thank you Ally…v tense this morning, this practice has really helped. Love your gentle voice, the green hummingbird and pink sky. Felt the glow running through all of my body…I’m going to use your practices from now on💜✨🙏

[@myfunkyhat]

Thank you so much for this Ally, I have listened to this almost every day for the past couple of months (not that I am very often awake to actually hear it by the end), your tone of voice is so soothing. It has helped me loads

[@HeidiTatar]

Wow! I feel so relaxed and centered. I need to stop the busyness of doing “one more thing” and make this a priority. I’m glad I found you here. Soothing voice and the simplicity of the practice was beautiful.

[@donaldsnyder8282]

This was the perfect yoga "nap" that I needed today. Thank you so much.

[@EconMBAStudent]

You have a caring soothing voice, in fact the only meditation narrator that I have found on KZbin that allows me to listen without disrupting my focus. Thank you!

[@zwan1886]

How do you focus through those shrill S sounds

[@tstandr]

Another wonderful practice, Ally! Your voice can take me through the layers so quickly and smoothly. I can hear myself snore once or twice but my awareness is with your voice. What a blessing to have these practices right now in my life. Thank you!

[@tareywalles7703]

Thank you Ally for this beautiful Yoga Nidra reset; I always find my way back to this one for reset!!! Always just what I need 🙏

[@CarisJo-ue4oz]

I wish this could have gone on forever! Every time I listen to this sequence I feel both joyful and supremely peaceful ❤

[@cherylmaxwell3293]

Perfect way to begin the day! It feels like a great direction to begin the day!

[@fridalindkvist887]

Your recordings are such a treasure! Your voice is perfectly calm and slow. They really help me to relax. Thank you so much all the way from Sweden!

[@jenniferwhite686]

These are so wonderful❤️ I haven’t experienced anything like it and I’ve done your videos for 3 days in a row now and have zero intention of stopping. ❤❤ thank you

[@terryunwin1710]

Perfect reset for calm & inner peace!🙏🏻

[@louisechapman1909]

This is such an effective short practice. I love it, thank you

[@melaniemahan9078]

Working my way through Module 1! I found myself very tired after working and then hiking today, so I thought rather than taking a nap, I would try a short Nidra Practice. I think I tried to go to sleep, but was immediately aware of your voice bringing back to awareness! Thank you! I feel like I can go and do the rest of my day without falling asleep before bedtime today.

[@LShaba]

I find myself coming back to this practice again and again. Love this one. Thank you, Ally!

[@beckypeary4640]

Thank you Ally for the yoga nidra session! It was very enjoyable! Just what I needed!🙏😊👍💗

[@mercyjoseph2436]

This is one of my favorites! I love the visualization of the stream of light & the hemispheres of the body glowing

[@cherieoraivej]

I love how this practices helps me recharge every time! I especially love breathing in and out through the head to kind of clear up space and close up any open tabs in the brain -- literally giving a fully body and mind deep rest. Thank you!

[@shellyeyregraham642]

Sublime inner silence, so beautiful, thank you, Ally & the Vastness! Namaste

[@michellemalakouna4643]

This was lovely. I was struggling with something and you helped me to put it down. Heartfelt gratitude xxx

[@SarovaraYoga]

So important to be able to do this. Vital, I would even say. Thanks for sharing.

[@earend1]

I am in module 1 Ally. Thanks for all of the great nidra support ❤

[@sheilabrennan4481]

I come back to this Yoga Nidra over and over again. Ali your voice is so soothing and your rhythm makes it easy to fully relax. I often use this when I am having troubles trying to fall asleep and rarely get to the end. Blessings to you and many thanks.

[@ailsaburns]

I barely remember this Yoga Nidra, I fell asleep so quickly! 🥰🙏 Thank you xxx

[@lorypovah4462]

Thank you Ally your voice and pace are perfect and I loved all the different elements you brought in and the sky ending was wonderful! 💗💗

[@SarovaraYoga]

You are so welcome! I'm glad you liked the sky connection... it always allows me to rest back into that sky-like nature so effortlessly

[@jessicamusicandyoga]

I'm doing this again in the afternoon because I was doing some first of the month business and I needed a nap. Blacky came to join me right away. It was lovely to see everyone in our practice call yesterday! I'm so glad I showed up 🙏

[@juliemahannah8833]

hi Ally,❤ I am one of your students and I'm in module one doing the first five yoga Nidra's consecutively. I've done this one a few times and I find myself when I do it again remembering how much I love it I especially love the breathing through the crown and out to that forehead❤. It's easy to follow and I always feel amazing after doing it.

[@baybee159]

I want to like this yoga nidra but I can’t get into a deep state with the sound cutting in and off. It’s distracting for me but I loved the beginning of tension and release. A great practice to add!

[@Luna-mv6zu]

I absolutely love your yoga Nidra videos. I practice daily and feel rejuvenated Thank you 🙏

[@SarovaraYoga]

You're so welcome! I'm so happy to hear that you like them Luna :)

[@Francesca4Rose]

Thank you for sharing your gifts with us so generously! I loved this Nidra practice. Feel so refreshed and calm x

[@Clairedunwoody]

This was amazing- pure bliss. Took me about 20 minutes to be able to move after the recording stopped! Felt deep nurturing - thank you Ally 🙏

[@joannelegros-kelly7688]

Really like this one. Just needed 20 minutes. Thank you. 🙏 😊

[@SarovaraYoga]

You’re welcome Joanne, I'm so glad you enjoyed 😊

[@Korea-Lens]

thank you for yet another rejuvenating session. when feeling fatigued during the day, this one rejuvenates me back; ready to handle the rest of the day.

[@jessicawatson5818]

Thank you, Ally! I've been listening to you for months now, and this practice keeps getting better. I appreciate all that you do. Thank you for offering these videos on here and I have thoroughly enjoyed all the soltice and vata meditations, restorative yoga, and education.

[@bernadetteculhane]

This was lovely. I listened to this one straight after breakfast, to start my day. It was the first time that I could feel tingling when I thought of each body part. Thanks Ally.

[@katemikkelsen8540]

3:20 pm on December 9th. I felt very connected to the spaciousness of the sky and spaciousness within myself. After this practice I felt energized and tuned in to creativity. Thank you!

[@SarovaraYoga]

Wonderful Kate, thank you so much for checking in :)

[@zoyo67yeah]

I loved this, exactly what I and my nervous system needed amidst these uncertain times :)

[@annaelisaarchila5343]

Just took this 20 min yoga nap after a 25K workout run. I felt recharged. Thank you so much!

[@NKWellness]

This was absolutely perfect for me today. I’m trying to recover from Long Covid and I am really enjoying practicing yoga nidra with you to help calm my nervous system.

[@jax3065]

Wow I feel so refreshed and relaxed ty I may even be able to actually sleep tonight ty

[@jendonnelly7637]

I always feel amazing after your meditations. What a rewarding gift to give to others.

[@catherineiliff1985]

I have Centralized pain syndrome plus complex PTSD… this is a great way to reset my nervous system so it is not focused just on the areas of discomfort but increasing the awareness of full body… helps a lot…being doing the yoga nidra 1-2 xs a day for over a year…..very helpful….thank you. This is nice morning routine before getting out of bed to start the day..

[@tobiasoliver488]

A wonderful way to start my day. I feel steady and centred ready to face the busy-ness ahead of me. It felt so natural and so right that I intuitively knew what was coming next. Namaste.

[@wendyhunt6466]

We did it together at bed time, was a great relaxing start to a great nights sleep. Thanks Ally

[@nikkidarling5254]

Great! I loved this.

[@gabrielagaianoa1841]

Jet lag is killing me at the moment. This session was perfect. Thank you! :)

[@catherinecunningham57]

Ohhhh Ally I loved the visualisation in this one, and I actually felt heat when I brought attention to each hemisphere of my body. Beautiful as always, thank you 🙏

[@katievogel3154]

I feel so refreshed as if I just walked out of a mountain stream. I especially loved the imagery and experience of merging the expansiveness of the sky with my inner world. Thank you.

[@jubelectron_elephant_rap]

You can’t just change up the thumbnails like that 😂 I was like where’s my video

[@visnjariley2747]

Thank you for this wonderful yoga nidra session. It has become my go-to every morning. I feel the energy flow in every part of my body.

[@mikaylakardynal1532]

Wow! That was such a powerful nidra. I resonated with and quickly sank into the idea of feeling my sankalpa as vast as the sky. I felt my heart open as I tapped into the expansiveness of the sky, and how I'm more connected to source the deeper I manifest and embrace my sankalpa: imagining it written in the sky and feeling it within every cell in my body.

[@christophtemnitzer4477]

Thank you so much. You're providing a great gift. I love your voice and the different yoga nidra experiences you create.

[@resham.pursani]

Practiced 3, March, 2023- This Yoga Nidra is one I have used many, MANY times. For me it's the perfect timing and guidance, always makes me feel like I had the greatest nap once I wake up. Namaste💮

[@johammond3956]

I love Nidra , I have never felt so relaxed, Ally has a wonderful voice that eases you into deep relaxation. I use it every day.

[@anneliescolpin3780]

This was the perfect antidote after a stressful meeting with my doctor. I particularly liked the order of the rotation through the body. It feels it was different from the other nidras I have experienced so far. Thank you for sharing your wisdom, Ally. Much appreciated.

[@wendyshorrock589]

I'm not sleeping well at the moment, and I found this yoga nidra very relaxing in the early morning when I could not sleep ❤

[@TheRagbags1]

This is beautiful thank you Ally . I’ve a very sad stressful 4 years losing my partner to cancer & this is my new go to. Thank you - even my cat purrs & stretches ❤