Let this Yoga Nidra be your invitation to return — to your body, your breath, your inner stillness.

Designed for deep rest and nervous system regulation, this practice guides you gently inward, weaving presence, safety, and reconnection. You can use it before sleep, during a midday reset, or whenever your body asks for soft surrender.

There’s no right way to experience this. Come as you are. Let yourself be held.

—Recorded and shared with love by Nele at Nutriplanet. The script is adjusted from Sarah Williams, Yogajala.

The practice is similar to a guided meditation but it is done in a comfortable supine position so be sure that you are set up for rest! I recommend setting up in savāsana (lying down with the legs slightly apart, the arms beside you, not touching your body) and making sure that:

• The room is quiet. 
• The surface you are lying on is firm but comfortable such as a yoga mat with a blanket covering. 
• There is something under the backs of the knees such as a bolster or rolled blanket to ease the lower back. 
• A folded blanket for the head for comfort and ensure the chin is lower than the forehead. 
• A blanket for warmth. 
• A light covering for the eyes such as a washcloth.

At one point you are asked to do mental alternate nostril breathing i.e., breathe in through your right nostril, breathe out through the left nostril. Then, breathe in through the left nostril and breathe out through the right and repeat.

For more nourishment, I welcome you on my holistic plant-based lifestyle platform https://go.nutriplanet.org/your-holistic-plant-powered-membership/

and on my blog https://www.nutriplanet.org/

This meditation will allow you to learn the different frequencies that exist within you, the different patterns and harmonics within your own consciousness that can connect you to different things, different experiences, different realms, different locations in time and space, different beings, different levels of consciousness within yourself and throughout the cosmos, different civilisations and to all-that-is. Based on the guidance by Bashar channeled by Darryl Anka.

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Timestamps:

(00:00) Intro

This meditation will allow you to learn the different frequencies that exist within you, the different patterns and harmonics within your own consciousness that can connect you to different things, different experiences, different realms, different locations in time and space, different beings, different levels of consciousness within yourself and throughout the cosmos, different civilisations and to all-that-is. Based on the guidance by Bashar channeled by Darryl Anka.

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Timestamps:

(00:00) Intro

Find inner peace and empower yourself with these 12 powerful affirmations. You can do it sitting or lying down with your eyes closed or while walking or enjoying a cup of tea or cacao.

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Timestamps:

(00:00) Intro

This meditation is more than just a moment of calm; it's an opportunity to transform your perspective, reduce stress, and connect deeply with the world around you. By focusing on the gifts of life, big and small, this meditation encourages a shift towards a more joyful and fulfilling existence.

We start with the mantra Ong Namo Guru Dev Namo.

So, find a comfortable spot, free from distractions, and join me in embracing the healing power of gratitude. Remember, gratitude isn't just a feeling; it's a practice that can change your life. Let's start this transformative journey together.

Don't forget the episode on the benefits and science of gratitude that precedes this meditation!

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Timestamps:

(00:00) Intro

(00:45) Tuning in

(01:56) Mantra Ong Namo Guru Dev Namo

(02:59) Relaxation

(08:23) Focusing on gratitude

(13:41) Deepening gratitude

(15:34) Gratitude for the self

(17:35) Expanding gratitude

(19:04) Letting it all sink in

(19:54) Sealing the meditation

(21:38) Music for lingering

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Blog: ⁠⁠⁠⁠⁠⁠⁠https://www.nutriplanet.org/⁠⁠⁠⁠⁠⁠⁠

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Ko-fi: ⁠⁠⁠⁠⁠⁠⁠https://ko-fi.com/nutriplanet⁠⁠⁠⁠⁠⁠⁠

Yours in health,

Nele

In this episode we dive deep into gratitude: why it is so important, my own thoughts on gratitude, its scientific benefits and how to practice thankfulness. Don't forget the guided gratitude meditation that follows this episode!

You can find all the sources from blog post!

⁠Get all my free resources⁠⁠⁠⁠⁠⁠:

Connect with me and support my work:

Blog: ⁠⁠⁠⁠⁠⁠https://www.nutriplanet.org/⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/thenutriplanet/⁠⁠⁠⁠⁠⁠

Patreon: ⁠⁠⁠⁠⁠⁠https://www.patreon.com/nutriplanet⁠⁠⁠⁠⁠⁠

Ko-fi: ⁠⁠⁠⁠⁠⁠https://ko-fi.com/nutriplanet⁠⁠⁠⁠⁠⁠

Yours in health,

Nele

Timestamps:

(00:00) Intro

(01:07) My thoughts on gratitude

(07:36) The science behind gratitude

(08:33) Benefits of gratitude

In today’s episode we’ll dive deep into the world of sleep. Let’s try to understand the mysteries of our internal clock and uncover the essentials of sleep hygiene. Because, as it turns out, a good night's sleep is more crucial to our well-being than many of us realise. So, whether you're a night owl, an early bird, or someone constantly battling sleepless nights, I dedicate this episode to you.

Corresponding blog posts:

Circadian Rhythm: Navigating the Natural Rhythms for Optimal Health

How to Sleep Better: Tips and Tricks for Optimal Rest

⁠Get all my free resources⁠⁠⁠⁠⁠:

Connect with me and support my work:

Blog: ⁠⁠⁠⁠⁠https://www.nutriplanet.org/⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/thenutriplanet/⁠⁠⁠⁠⁠

Patreon: ⁠⁠⁠⁠⁠https://www.patreon.com/nutriplanet⁠⁠⁠⁠⁠

Ko-fi: ⁠⁠⁠⁠⁠https://ko-fi.com/nutriplanet⁠⁠⁠⁠⁠

Yours in health,

Nele

Timestamps:

(00:00) Intro

(01:18) What circadian rhythm is.

(03:52) Serotonin and Melatonin

(06:54) Cortisol

(07:28) Metabolism and Insulin

(10:33) Consequences of Disrupting the Circadian Rhythm

(16:41) Sleep hygiene

(24:37) Progressive Muscle Relaxation Tutorial

(28:38) How Modern Life Disrupts Our Sleep

(32:25) Tips to Manage Sleep Disruptions

(35:59) Foods, Herbs, and Supplements

(37:43) Herbs

(37:53) Hemp CBD Tea

(41:16) Calcium, Magnesium, Vitamin C

(42:15) L-Tryptophan

(43:59) L-Theanine

(44:29) Matcha and L-Theanine

(46:31) Melatonin as Supplement

(47:28) Magnesium Threonate, Apigenin, L-Theanine, GABA, Glycine, Myo-Inositol

(49:28) Recap

Embarking on a journey of self-discovery, I delve deep into my meditation practices, shedding light on the darkest periods of my life and how meditation not only provided solace but led to mystical experiences. In this deeply personal episode, I invite you to share in my revelations, hoping it might inspire, comfort, or resonate with your own path.

Sadguru mantra video

Erika Polsinelli's Kundalini meditation app and community (7-day free trial)

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Connect with me and support my work:

Blog: ⁠⁠⁠⁠https://www.nutriplanet.org/⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠https://www.instagram.com/thenutriplanet/⁠⁠⁠⁠

Patreon: ⁠⁠⁠⁠https://www.patreon.com/nutriplanet⁠⁠⁠⁠

Ko-fi: ⁠⁠⁠⁠https://ko-fi.com/nutriplanet⁠⁠⁠⁠

Yours in health,

Nele

In a world of constant distractions, our relationship with food can often become mindless. Dive into the journey of Mindful Eating. We explore the essence of this ancient practice, its core components, and the myriad benefits it brings to our well-being. Discover the science behind its effectiveness and get actionable steps to infuse mindfulness into every bite. Plus, we'll navigate through common challenges and arm you with tips for a seamless transition. Join me as we explore the transformative power of truly savouring our food. Go to blog post.

⁠Get all my free resources⁠⁠⁠:

Connect with me and support my work:

Blog: ⁠⁠⁠https://www.nutriplanet.org/⁠⁠⁠

Instagram: ⁠⁠⁠https://www.instagram.com/thenutriplanet/⁠⁠⁠

Patreon: ⁠⁠⁠https://www.patreon.com/nutriplanet⁠⁠⁠

Ko-fi: ⁠⁠⁠https://ko-fi.com/nutriplanet⁠⁠⁠

Yours in health,

Nele

In this enlightening episode, we delve deep into the transformative power of our perception on stress, inspired by the insights from "The Upside of Stress" by Kelly McGonigal. Discover how your very thoughts might be shaping your health outcomes. Through a dive into captivating studies, we'll uncover the profound ways in which our views on stress can alter our physical responses—for better or worse. Tune in to challenge the traditional narrative on stress and to embrace its potential upside. Read as blog post.

⁠Get all my free resources⁠⁠:

Connect with me and support my work:

Blog: ⁠⁠https://www.nutriplanet.org/⁠⁠

Instagram: ⁠⁠https://www.instagram.com/thenutriplanet/⁠⁠

Patreon: ⁠⁠https://www.patreon.com/nutriplanet⁠⁠

Ko-fi: ⁠⁠https://ko-fi.com/nutriplanet⁠⁠

Yours in health,

Nele