Yoga Nidra Body Scan

A gentle Yoga Nidra body scan designed to guide you into deep relaxation. Through mindful awareness of each part of the body, you’ll release tension, calm the nervous system, and drift into a state of restful stillness—perfect for unwinding, resetting, and restoring balance.

Transcript

This is Rainie and welcome to this yoga nidra. I invite you to find a comfortable position lying down. Extending your arms, Extending your legs and take a deep inhale in through your nose, Out slowly through the mouth. I invite you to relax your whole body, Closing your eyes and fully allow your body to sink in to the ground. See if you can bring all of your awareness to your head, To your scalp, Forehead. Feeling how your forehead is melting down to your ears, Eyebrows, The space between your eyebrows. Relax the muscles around your eyes, The nerves behind your eyes and allow your eyes to fall deep. How deep can your eyes fall? Awareness your cheekbones, Your nose, Left nostril, Right nostril, Your lips, The inside of your whole mouth, The inside of your right cheek, The inside of your left cheek, The roof of your mouth, Gum, Teeth, Tip of your tongue, Root of your tongue, Back of your throat, All the way down to the tip of your throat. Awareness your neck, Mid-back and the base of your spine, Shoulders, Shoulder blades melting down to the earth, Arms soft, Elbows softer than your arms, Your hands, The space between your fingers. Relax, Bring awareness to your ribcage, In every single rib, Your belly, Feeling the fall and rise of your belly, Your knees, The space behind your knees, Your hips, Shins, Calves, The sole of your feet, Arches of your feet, The top of your feet, Space between your toes. Take a deep inhale and send mindfulness to your toes, In, Slowly exhaling, Sending mindfulness to your toes, Feeling how your body is melting down to the earth with every exhalation. You gently start inviting movement to your fingers and your toes as we're about to end this practice. Perhaps send your head side to side, Send your arms over your head, Finding the length throughout your body, From your toes to your fingertips, From your fingertips to your toes and whenever you feel ready, Bring your knees to your chest, Rolling over to the right side, Coming into seated position, Arms to the sky, Hands in front of your heart, Take a deep inhale, Exhale, Let it all go through the mouth, Thank you for being in practice with me.