Yoga Nidra For Beginners: Arriving

Namaste. I’m Kacy and this is Sacred Pause. A place to slow down, soften, and come back to yourself.
This is a beginner-friendly yoga nidra designed to help you slow down, soften, and reconnect to yourself. Through guided sessions, you’ll learn how to arrive in your body, notice your breath, tune into sensations, and gently rest—without pressure or expectation.
Perfect for anyone curious about meditation, nervous system reset, or simply needing a pause in their day.

Transcript

Namaste. I'm Casey, And this is Sacred Paws, A place to slow down. Soften and come back to yourself. Welcome to week one of my five-week series for beginners, Relearning Rest. Before we begin, Just a quick note. This is yoga nidra, Sometimes called yogic sleep. Our nervous systems need stillness and our nervous systems need rest. And it takes some practice. You don't need to do this perfectly. You don't need to clear your mind completely. You might drift in and out and you might feel relaxed or even a little bit restless. That is completely normal. The only thing you are doing here. Is resting. And following the sound of my voice. This first session is about something simple. But not always easy. Arriving. Just arriving. See if right now you can allow yourself to. Land in your body. Lying down on your back. Supported with pillows or bolsters. Covering up with the blanket to stay warm. Gently close your eyes. And arrive. Feel the support of the earth beneath you. And give yourself permission to pause. There is nothing to do. But just arrive. See if there are any other adjustments you can make to get a little more comfortable. Maybe extending legs longer or a little shift. And then take a deep breath in through your nose and a long exhale out. Feel your body soften with the breath. Another breath in. And out. Feeling your body melt. One more breath in. And out. Feel your body grow heavy. We'll welcome in our Sankalpa for this practice. A sankalpa is a heart-centered vow that we plant like a seed in yoga nidra. Perhaps for this five-week series, You borrow this one. I am resting deeply. Repeat it to yourself. Three times after me. I am resting deeply. I am resting deeply. I am resting deeply. Allow it to land. Allow it to plant like a seed. In your heart. We're going to move into the rotation of consciousness, A body scan. As I name each body part, Just bring your awareness to that body part. No need to do anything special or move. You just feel and sense. Starting on the right side. Write some. First finger. Second finger. Third finger. Pinky finger. Palm of the hand. Back of the hand. The wrist, Forearm, Elbow, Upper arm, Shoulder, Right ribs, Right hip, Upper leg, Me. Lower leg. Right ankle. The top of the foot. The bottom of the foot. The right big toe. Second. Fair. 4. Pinky toe. The whole right side. Together. Bringing awareness to the left side body. Left thumb. First finger. Second finger. Third finger. Pinky finger. Palm of the hand. Back of the hand. Wrist, Forearm. Elbow, Upper arm, Shoulder. Left rib. Left him. Upper leg. Me. Lower leg, Left ankle, Top of foot. Bottom of foot. Left big toe. Second. Fair. Four. Pinky toe. The whole left side together. Bringing awareness to the top of the head. Forehead. Right eyebrow, Left eyebrow, The center of the eyebrows, Right eyelid, Left eyelid, Tip of the nose. Upper lip. Lower lip. Jaw. Center of the throat. Right chest. Left chest. Center of the chest. Upper belly. Low belly. The whole body. Together. The whole body. Breathing. Together. Bring attention back to your natural breath. Noticing the inhales. And noticing the exhale. No need to control it. You just notice. If your mind starts to wander, Just gently bring it back to the breath. In and out. Awaken a feeling of heaviness. A feeling of happiness in every part of your body. Your body feels so heavy. It seems to sink into the floor. Awareness of heaviness in the body. The body heavy. Now awaken a feeling of lightness. A feeling of lightness in the body. The whole body. LIE! Your body feels so light. It seems to float away from the floor. Stay in this feeling of lightness. Bringing more light to the breath. Feeling and sensing light in the body. The body breathing. In a body like. Welcoming back our Sankalpa. Mentally repeating three times. I am resting deeply. I am resting deeply. I am resting deeply. Take a deep breath in through the nose, Filling the lungs. And exhale, Letting it go. And then one more time, Filling the body with breath. Awaking the body up gently. And exhaling to let it go. Choosing to wake up the body however feels best for you. Maybe you take some small movement. Or roll to your favorite side body. Taking as much time as you need. As your practice of Yoga Nidra is now complete. Thank you for joining me with this practice of yoga nidra. My name's Casey and I'm honored to have you here at Sacred Paws. Namaste.