Yoga Nidra: Beginner's Version

This track is for those who are new to Yoga Nidra, or a body scan. Whether you are just trying to calm down from the day or prepare yourself for an amazing nights sleep, this track will guide you from beginning to end.

Transcript

Welcome in. This meditation is for beginners that are new to yoga nidra or also known as a body scan. In yoga nidra we bring our attention to different body parts. We don't stay there long before moving to the next body part. The importance of doing this is to help build focus, Attention, And awareness. As we bring our awareness to body part by body part we allow ourselves to move our attention. This is great practice for real-world tests on focus. If we do this successfully we will have greater control to be aware of what's important and then be able to shift our laser focus to that important thing that should have our attention in our lives. Yoga nidra is also best done at night before we go to sleep because it prepares us for slumber by clearing our mind. And when we clear the mind we're able to sleep more comfortably, Soundly, And deeply. Let's begin. First body part I want you to bring your awareness to. We're gonna start with the feet so your right big toe. So bring your awareness to your right big toe. Imagine that you're looking at it and you can feel it. Second toe. Third toe. Fourth toe. Pinky toe. Become aware of all of the toes on your right foot. Now bring your awareness to the sole of your right foot, The heel of your right foot, The ankle, The calf, Your right knee, Your right quadricep, Your right hamstring, Your right butt cheek, Your lower back, Left butt cheek, Hamstring, Quadricep, Quadricep, Knee, Calf, Ankle, Your left heel, The left sole of your foot, Your left big toe, Second toe, Third toe, Fourth toe, Pinky toe. Become aware of all of your left feet. Bring your awareness to your pelvic floor, Your right hip, Your right waistline, Your right side, Your left hip, Left waistline, Left side, Your stomach. Become aware of your stomach, Your heart center, So center of your chest, Left side of your chest, Left shoulder, Left arm, Left elbow, Left forearm, Wrist, Palm of your hand, The left palm of your hand, Top of hand, Your left thumb, Pointer finger, Middle finger, Ring finger, And pinky finger. Become aware of your whole left hand. Feel the energy in the palm of your hand. You might feel buzzing, You might feel warmth, You might feel tingling, But that's energy. Bring your awareness to your right chest, Your right shoulder, Your right upper arm, Your right elbow, Right forearm, Right wrist, The palm of your hand, The right palm of your hand, Top of your hand, Your right thumb, Pointer finger, Middle finger, Ring finger, Top of your hand, Middle finger, Pinky. Become aware of your whole right hand, Your whole right hand, And feel that energy. Let's bring the awareness back to the center of your chest, So heart center. Feel it as it goes up and down with your breath. Next, We're going to go up to your throat, Your throat, The back of neck, The upper back, Middle back, And bring awareness to your chin, Your jaw, Your lower lip, Your upper lip, The root of your tongue, The tip of your tongue, Your teeth, Right nostril, Left nostril, Right cheek, Left cheek, Right temple, Left temple, Your right ear, Your right ear, And your left ear, Middle of eyebrows. This is your, One of your chakras, The third eye, Middle of eyebrows, Your forehead, Your forehead, The back of your head, And finally, The crown up above your head, About three to six inches, The crown of your head. Now, We're going to do something a little fun here. I want you to imagine the whole right side of your body. Bring awareness to the whole right side. Now, The whole left side, Left side of your body, Your whole head, Your whole torso, Your right leg, And your left leg. Now, Feel the weight. Feel gravity pulling you down. Feel like you're heavy and feel like you're light, Like you're on pillows, Lighter than air. You feel the difference? And then again, Feel like you're heavy, Like gravity's pulling you down and then feel like you're light. Now, My favorite, The whole body. The whole body. Everywhere should be tingling because you brought attention and awareness to each body part and now all of them are lighting up. So bring awareness to your whole body and just sit here for a moment. See what that feels like. Then bring your awareness to your breath. We're going to do three deep inhales here to reset the nervous system. So we're going to inhale slowly, Exhale slower. Really feel those shoulders drop, Your back drop. Inhale, Hold, Exhale slowly. One more. Inhale, Hold, And exhale slowly. The yoga nidra practice is now complete. Thank you and namaste.