YOGA NIDRA SCRIPT

YOGA NIDRA SCRIPT
Preparation - Get ready for the practice of Yoga Nidra. Lie down in savasana, let your
body sink into the floor, Get comfortable. Make any adjustments if you wish at this
point, take your feet wider than your hips, allow your feet to flop to the sides. Palms a
little away from the hips allowing your armpits to breathe. Make sure you are warm
enough and take a position that would be comfortable for the entire duration of the
practice. Listen consciously and follow instructions. Do not fall asleep.
Entry - Shift and move a little to let your body settle deeper into the ground.Let your body
sink into the floor. Get comfortable. Come into stillness now and remain still for the rest of
the practice.Stay awake by listening to the sound of my voice, if your mind starts
wandering, just come back to the sound of my voice.
Relax your shoulders, relax your arms, relax your hips, your back, your knees, your
ankles. Lift your head a couple of times to release any tight spots from the back of
your neck. Now allow your eyes to close and keep them closed for the entire duration
of the practice. If you feel any tension or tight spots in any part of your body, take
your awareness to that body part & consciously relax that body part.
Sound Awareness – Become aware of any sounds you can hear at this moment.
Start by focusing on the most distant sounds, move your attention from sound to
sound. Now move your awareness to sounds within this room. Now move your
awareness to the sound of your breath,flowing freely between your nostrils.
Long Pause.
Now visualise yourself within this room, the 4 walls of this room without opening
your eyes. The ceiling, the floor, the walls, visualise your position in the room, your
body lying on the mat, the parts of your body touching the mat, your clothes, your
hair, your face.Your entire body lying on the mat.
Long pause.
Rotation of awareness - Move your awareness to different parts of your body. We will
begin with the right side
Right hand thumb … 2nd finger … 3rd finger … 4th finger … 5th finger … palm of the
right hand … back of the right hand … wrist … forearm … elbow … upper arm …
shoulder … right side of the chest… right waist … right hip … right thigh … right knee …
right calf … right ankle … top of the right foot … right big toe … 2nd toe … 3rd toe … 4th
toe … 5th toe.
Moving to the left side.
Left hand thumb … 2nd finger … 3rd finger … 4th finger … 5th finger … palm of the
hand … back of the hand … wrist … forearm … elbow … upper arm … shoulder … right
side of the chest… waist … hip … thigh … knee … calf … ankle … heel … sole of the left
foot … top of the left foot … left big toe … 2nd toe … 3rd toe … 4th toe … 5th toe.
Now go to the back of the body … the soles of the feet, right & left heels … right & left
calves … the back of your knees, the back of your thighs … lower back … middle back
… upper back … the entire spine … right shoulder blade … left shoulder blade … back
of the neck … back of the head. Top of the head … forehead … right temple … left
temple … right ear … left ear … right eyebrow … left eyebrow … space between the
eyebrows … right eye … left eye … right nostril … left nostril … right cheek … left cheek
… upper lip … lower lip … your entire mouth … chin … jaw … throat … right collarbone …
left collarbone … the chest… upper abdomen … navel … lower abdomen … the whole
torso … the whole body … the whole body.
Breathing - Become aware of your breath now. Feel the flow of your natural breath in
and out of your nostrils, the breathing is normal & spontaneous without any effort.
Maintaining awareness of your breath, continue to breathe through the belly, with
every inhalation the abdomen is expanding, with every exhale, the navel is drawn in
towards the spine. Inhale and exhale for 27 breaths counting backwards.
If you lose track of the count midway, then begin from 27 again.
Long Pause.
Check up your consciousness, be sure you are listening to me. Do not sleep.
Long Pause.
Gradually come back to the feeling of your breath flowing in and out of your nostrils.
Maintaining your awareness of breath, become aware of your physical body. Your
body is relaxed and lying on the floor. Feel the different parts of your body lying on
the floor and take your awareness into all the points that are touching the floor; the
back of your heels, thighs, the back, shoulder blades, arms, hands and head.
Long Pause.
Shift your attention to sounds within this room, the sound of your breath, sounds
around your mat, sound of my voice.
Short Pause.
Now move your attention to sounds outside the room, sounds you can hear without
strain.
Long Pause.
Move your awareness back to the room inside & visualise the room. Move your
awareness back to the room inside & visualise the room. Imagine where you are in
the room and the other objects that are around you. Lie down quietly until you feel
ready to move. Start by slowly moving your hands and feet, take your time. When you
are sure that you are fully awake, bend your knees & roll over to the right side, spend
a few moments here, revisiting your practice, feeling safe, secure, calm & peaceful.
Use your left hand to press yourself up from the floor and slowly sit up in a
comfortable posture. Take a deep breath & exhale out completely. Bring your palms
to the centre & rub your palms, transfer the warmth of your palms to your eyes, rub
your palms one more time generating heat, place your palms on any part of the body
that may need comfort, healing. Bring your palms in front of your eyes, open your
eyes & look into your palms, blink your eyes open.
Thank you, the practice of yoga nidra is now complete.

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Thank you, the practice of yoga nidra is now complete.

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