Yoga Nidra For Beginners: Feeling The Breath

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 two of my five-week Yoga Nidra beginner series, Re-learning rest. Today, We'll focus on feeling the breath. Noticing it. Not controlling it. Just sensing it. Sometimes in our day we need a little reset and yoga nidra is an opportunity to get out of beta waves. And into brainwaves like alpha and theta. These are slower brainwaves and this lowers your cortisol level. There's not a wrong way to do Nidra. You might feel really relaxed. You might feel a little restless at first or get some tingling through your body. You might even fall asleep. And it's okay. We are all here just to practice. Begin to find yourself in your most comfortable position for rest. Traditionally, Yoga Nidra is done lying down. But you take what position feels best for you. Too bad. Whatever position you take. Consider items to support your body, Like a pillow. Or a bolster. Maybe a blanket to cover your body so that you stay warm. And when you're ready, Gently close your eyes. And make any little adjustments so that you are completely comfortable. Today we bring gentle attention to the breath. Not trying to control it. Just noticing. Each time your mind wanders, You're learning to come back gently. And without judgment. So for now, Just feel your breath go in. And feel your breath. Go out. Feel the inhale. And feel your exhale. Do that three times on your own. And slowly, Slowly scan the body. From the top of your head. All the way down to the bottom of your feet. And ask yourself. Where are you still holding yourself up? And can you let go of the effort there? So this is starting with the top of the head. Where am I guarding? All the way to the bottom of your feet. And see if you can release. See if there's some places on the body where you can melt. Even just a little bit. Continuing to melt. Continuing to release. We'll welcome in our Sankalpa. Your highest intention, Your heart's desire for practice. Might you borrow this one that we're using for this five-week series? Repeating after me silently three times. I am resting deeply. I am resting deeply. I am resting deeply. Allow the words to land. And allow the words to land true. Moving to our body scan, The rotation of consciousness. As I name a body part, Simply become aware. Of that body part. Starting with the right thumb. First finger. Second finger. Third anger. Pinky finger. Palm of the hand. Palm of the hand breathing. Back of the head. Rest. Forearm. Elbow. Upper arm. Shoulder. Right ribs, Right hip. Upper leg. Me. Lower leg. Right ankle. Top the foot. Soul of the foot. Soul of the flood. Breathing. Bringing awareness to your left thumb. First finger. Second finger. Third finger. Pinky finger. Palm of the hand. Palm of the hand. Breathing. Back of the hand. Rest. Forearm. Elbow. Upper arm. Shoulder. Left ribs, Left hip. Upper leg. Knee. Lower leg. Left ankle. Top of the foot. Soul of the foot. Soul of the foot. Breathe. Feel both palms of the hands. And both soles of the feet. Breathing. Of palms breathing. Both soles of the feet. Breathe. Bringing awareness to the crown of your head. Forehead. Right eyebrow. Left eyebrow. Center of the eyebrows. Right eyelid. Left eyelid. Tip of the nose. Upper lip. Lower lip. Ciao. Center of the throat. Center of the chest. Center of the chest, Breathing. Both palms, Breathing. The soles of both feet. Breathe. Center of the chest. Breathing. Belly, Breathing. Sense the entire body. Breathing. Feel the breath in your skin. Feel your cells breathing. All trillion cells simultaneously. Breathing. No need to control the body breathing. Just sense it. If your mind starts to drift. Come back to your body. Breathing. Entire body. Breathing. Inviting back in our Sankalpa. Our heart's desire for radical rest. Mentally repeat after me. I am resting deeply. I am resting deeply. I am resting. Deeply. Becoming aware of your body. In your nidra cocoon. Maybe picturing the outline of your body. Lying in your bed or on your yoga mat. Picturing the room that you are in. The ceiling, The walls. Maybe tuning into sounds. Inside the room and maybe outside the room. And then take a big breath in through the nose. Filling the lung. And exhale out of the mouth. Really letting go. Two more times, Inhale. One more time on your own, Big, Big inhale. And big, Big exhale. Maybe bringing some small movements to your fingers and your toes. Rolling the ankles and the wrists around. Full body stretch. You might feel good. And now this practice of yoga nidra is complete. Thank you for joining me. My name is Casey, And I'm honored to have you here at Sacred Paws. Namaste.