Yoga Nidra Body Scan

This Yoga Nidra practice will guide you to a place of peace. Taking you on a journey through the body to connect to the breath and rest deeply within. It contains music and allows you a safe place to allow yourself to let go.

Transcript

Welcome.

My name is Jessica Yarington.

To prepare for practice,

Come to a comfortable position,

Laying down gently.

Be mindful of how you place yourself down.

Palms facing up,

Legs spread apart,

Feet falling to each side.

Come to your hips.

Notice how they are on the ground.

Do they feel even?

If they don't feel even,

Lift them up slightly and then settle back down until you feel balanced on each side,

Holding no tension in the body.

Take a minute to get settled.

Cover yourself with a blanket.

Simply lay your head on a pillow and if you feel called to,

Cover your eyes.

Slowly settle deeper into your space.

Close your eyes and take comfort in knowing everything is okay.

There are no worries to be occupied with.

It's only you and your breath.

You are here to take in the sensations of your body and listen.

Once you have found that perfect place,

Take your attention back to your breath.

Follow your breath as it moves from the bottom of your belly all the way through your lungs as though it is cleansing you.

Follow my voice during the practice and stay connected as everything else fades.

Allow the yoga nidra practice to happen naturally by being openly aware.

Now slowly tense up your body,

Make a fist with your hands,

Curl your toes.

Hold yourself very tight.

Release it,

Allowing you to feel your bones become heavy,

Letting the earth beneath you carry your entire weight as the practice of yoga nidra starts now.

As you lay in your stillness,

Listen for your sankalpa,

Your resolve.

It shouldn't be more than three words,

An I am statement.

It could be I am valid,

I am grounded,

Or something that you have been working with on your own.

Be consistent,

Keeping the same one over time.

As it has come,

Repeat it to yourself three times,

Placing it in your heart,

Embodying it as though it is already true.

Take a deep breath in and let it out as we begin a rotation of consciousness.

Allow your awareness to travel through your body now.

Feel each part that I mention,

Welcoming all sensations just as they are.

Move your awareness swiftly to the different parts of your physical body while remaining still.

Don't get caught up on just one.

Just follow my voice as I mention each part.

Become aware of your right hand.

Now draw your awareness to your right hand thumb.

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the hand,

Wrist,

Elbow,

Upper arm,

Shoulder,

Armpit,

Your right side of the body,

Waist,

Hip,

Right thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the right foot,

Top of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now become aware of your left hand.

Second hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the body,

Waist,

Hip,

Left thigh,

Knee,

Lower ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Moving on to the back of the body.

Become aware of the right shoulder blade,

Left shoulder blade,

Right glutes,

Left glute,

The wholeness of your spine and back together.

Move to the front of the body.

All your awareness to the top of your head.

Then move to your right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Eyebrow center point,

Right eye and eyelid,

Left eye and eyelid,

Right cheek,

Left cheek,

Left cheek,

Left cheek,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Navel,

Abdomen,

Pelvis,

Pelvic floor.

The whole right leg,

The whole left leg,

Both legs together.

The whole right arm,

The whole left arm,

Both arms together.

The whole back of the body,

The whole front of the body.

Feel the whole body together on the floor.

Remaining awake and aware,

Feel your whole physical body resting,

Completely still and relaxed,

Softening,

Sinking.

Visualize the whole body relaxed and resting on the earth.

Feel the sensation that the breath brings as you inhale and exhale through the heart.

Breathe deeply,

Becoming aware of each inhale and exhale.

As you continue to breathe,

Imagine that the breath is a mist releasing through the body.

And as this is done,

You may notice any heaviness being replaced with feelings of lightness,

Like a feather.

Allow the breath to release old pain,

Sweeping stresses away,

Allowing relaxation to happen more and more,

Healing,

Restoring.

As the relaxation deepens,

You may start to feel as though you are floating.

Let this happen.

Feel free.

Observe the softness of this relaxation.

It's like a detached feeling from the body and the mind.

Peaceful,

Calm,

At home.

As you slowly come back to your heart,

Listen for your heartbeat.

Feel the vibration of every beat,

The vibration of all the love you are now infused with.

Feel the love surrounding you.

Let yourself be filled with it.

Embrace it.

Feel it.

Allow it to take you to your favorite place on earth.

See yourself in a joyful state,

Taking in the surroundings,

Smells,

Sounds of your favorite place.

Feel it as though you are there right now.

As you slowly start to hear your sankapa,

Your heart's intention as it rises.

Once you hear it,

Slowly repeat it again in your mind.

Three times,

Feeling it in your heart like an anchor,

Settling into your heart space for you to carry with you.

As the practice of yoga nidra is now complete,

Notice your body as you're lying on the earth.

Breathe into the body and become aware of the space surrounding you.

Feel the rhythm of your breath and invite small movements back into your body.

Slowly move your fingers and your toes.

Gently move your head from side to side.

Slowly drawing a deep breath from your belly and releasing it slowly through your mouth.

Start to take natural movements on your own,

Maybe a big body yawn.

Bending your knees,

Placing the soles of your feet onto the earth.

Do what feels best to you.

And then when you're ready,

Slowly roll to one side,

Keeping your eyes closed as you lay here feeling the earth cradle your body.

As though it's put a protection around you.

When you're ready,

Slowly push up to the seated position using your hand in the back of your heart to guide you.

Roll into your sit bones,

Continue to keep your eyes closed,

Bringing your hands into Anjali Mudra,

Pray your hands at heart center.

Set an intention for your day or for your week,

Remembering and taking this feeling with you.

Thank you for spending this time with me.

K vacayama Kat soreIR finite

Reviews

Jess, with all my thanks for this incredibly beautiful and peaceful nidra. Your calming and melodic voice made it perfect.

Excellent, well-paced and relaxing body scan

This was absolutely amazing. I talked my partner into doing it with me and we were soooo blissed out. We plan on doing this and Jess’ other Nidra regularly!

Thank you so much! Helped me destress after work as a break between one task to the next.