Yoga Nidra Script - 4 Stage 10 minutes Practice

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.

Relax your shoulders, relax your arms, relax your hips, your back, your knees, your ankles. Lift your head 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. Long Pause.

It is best that you remain still during the practice of yoga nidra, however if you become uncomfortable, please feel free to make changes with very minimal movement.

Short pause.

It is natural to flow in and out of conscious hearing during this practice. Understand that whatever your experience is today, is the experience meant for you. There is no way to do this wrong.

Short Pause.

Know that You are in a safe environment & protected space. Stay awake by listening to the sound of my voice, if your mind starts wandering which is natural, just come back to the sound of my voice.

Short Pause.

Now say to yourself – I am practicing Yoga Nidra, I am awake & I will remain awake till the end of the practice. And I will come out of the practice when I am asked to do so.

The practice of Yoga Nidra begins now.

Internalization

Sound Awareness – Become aware of any sounds you can hear in this moment, nothing else but what you can hear without straining your ears. Start by focusing on the most distant sounds, move your attention from sound to sound without labelling the source.

Long Pause.

Now move your awareness to sounds within this room to the sound of your breath, the sound of your breath flowing freely between your nostrils.

Long Pause.

Now visualize yourself within this room, visualize the 4 walls of this room without opening your eyes. The ceiling, the floor, the walls, visualize 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.

Become aware of your natural breath, become aware of your natural and spontaneous breath that moves in and out of your body without any effort. The natural breath flows in through both nostrils. Notice the feeling of the breath as it comes in and out of your nostrils.

Long pause.

Sankalpa

It is now time for you to make your Sankalpa or resolution. Repeat your sankalpa three times to yourself mentally clearly & with faith and focus.

Long Pause.

Rotation of Awareness

We will now begin a systematic journey of awareness throughout the body. You will move your awareness to different parts of your body as soon as you hear them named.

Short Pause.

We will begin with the right side

Right arm…. Right shoulder…. right side of chest…. right side of waist…. whole of right leg.

Short Pause

Moving to the left side

Left arm…. left shoulder…. left side of chest…. left side of waist…. whole of left leg.

Short Pause.

Now go to the back of the body

Back of your feet…. Back of your legs…. lower back…. middle back…. upper back…back of the shoulders…. back of neck…. back of head….

Short Pause

Awareness to the front side of the body

Top of the head…. Whole face…. throat…. neck…collarbones…. chest…. abdomen…navel…pelvic floor. Short Pause

The whole body…. the whole body…. the whole body. Long Pause.

Breath Awareness

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.

Now as you breathe in, mentally say the number 9 in your head and as you breathe out, mentally repeat 9 to yourself. Breathe in, say 8 to yourself and as you breathe out, repeat 8 to yourself. Continue this way counting backwards from 9 to 1 with every inhale & exhale. If you lose track of the count midway, then begin from 9 again.

Long Pause.

Externalization

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 & visualize 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, there is no hurry. 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 any comfortable posture.

Seated stillness for a couple of moments. Take a deep inhalation & exhale out completely. Bring your palms to your heart center & 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.