Are you looking for a Yoga Nidra script to help you or your students relax? A script can help you navigate your way to a restful sleep. The script won’t take long to read, and it works similarly to guided meditation.
We’ll take you through what Yoga Nidra is and how you can set up to prepare yourself for your Yoga Nidra session.
Preparing For Yoga Nidra
When you’re preparing for your session, you should make sure that you’re comfortable. Yoga Nidra is all about comfort. We recommend you lie in the Savasana position, the corpse pose.
You should prepare your surroundings by setting yourself up in a quiet room. You should lie on a comfortably firm surface. We recommend either a yoga mat or a blanket covering.
In Savasana, place a rolled blanket under your knees to ensure you don’t struggle with back pain.
Don’t forget to bring a folded blanket under your head, as you want your chin lower than your forehead. As you won’t be moving, we also suggest a blanket for warmth and a small washcloth to place over your eyes to prevent any distractions.
Settling Yourself For Yoga Nidra
Before you start, you should ensure you’re comfortable and check with an experienced teacher before practicing. It’s best to check if you have any concerns before you start, whether you have any mental or physical health concerns.
Now, let’s begin.
Starting Your Yoga Nidra Script
High expectations for comfort are important when practicing Yoga Nidra. You should spend the next few moments ensuring you’re as comfortable as possible.
You can make small adjustments to help settle your body into an ideal position. Although you can move anywhere within Yoga Nidra, we recommend staying as still as possible. But remember, your comfort is of utmost importance.
You should pause for half a minute or a whole one, depending on how comfortable you are.
Now, become aware of the room you’re currently in, and imagine where you’re currently in it. Do you hear any sounds outside? Are they simply sound, without a story or narrative attached to them?
Inside your room, do you hear any sounds? Are these simply sound, without a story or narrative attached to them? Simply let go of the sounds you hear, and let them fall into the background.
Now that you know these sounds are there, they can fall into the background of your awareness.
Take five or six easeful breaths and focus on how you exhale. Each exhalation should ground your body. Do what you can to commit your weight to your support underneath you, and envision the tension falling through your body and into the ground.
Your intention should be for your body to rest and intend to rest deeply.
Take your awareness and bring it to the hinge of your jaw, and allow it to slacken a bit. The root of your tongue should soften and widen in your mouth. Now, bring your attention to the back of your eyes, and imagine a spaciousness deep within your eye sockets.
If your mind is still full, imagine you’re picking up each thought at the front of your brain and envision moving them to the back of your brain. You should imagine these thoughts and worries falling to the ground.
Now that your mind is empty, allow the back of your throat to relax. Let your shoulder blades surrender to the support beneath you. Try not to focus on your lungs or the functions of your organs, and allow them to rest.
Soften your breath with each exhale. Remember, your breath should soften deeper with each one.
Imagine your muscles softening away from your bones and the skin softening away from your muscles. Your whole body is settling into rest, surrendering to it. Now, visualize your body resting deeply, and give it permission to rest deeply.
Rotate Your Consciousness
We should note that when you move through this dialogue, you should give your student enough time to move through their awareness. If doing the exercise yourself, do so at your own pace.
Travel through your body from your right shoulder, and intend for it to rest. Let your attention run from your shoulder to your upper arm, then to your right elbow.
Move down your forearm and into your right wrist, then to the tip of your thumb, then to the tips of each of your fingers, until you allow your whole hand to rest. Your whole arm should now be at rest.
Now, bring your attention to your throat and commit it to rest. Now, travel through your left shoulder, and intend for it to rest. Like with your right arm, move from your left shoulder to your upper arm, then to your left elbow.
Continue to move down your forearm and into your left wrist. Go to the tip of your thumb, and then the tips of each of your fingers, until your left hand is at rest too. Now, both arms are at rest.
Return your attention to your throat, and rest. Travel to the center of your chest and through to your right side. Move to the center and then to the left side of your chest.
Focus on your navel and the space in between your pubic bones. Allow your whole abdomen and your torso to be at rest.
Once your upper body is at rest, it’s time to bring your attention to your lower body. Begin with the center of your right hip. Bring your attention down to your thigh and into your right knee.
Travel through your shin to your right ankle. Allow each of your tips to rest, beginning with your big toe. Move from each toe until you get to your little toe. Now, your right leg is at rest.
Return to the space between your pubic bones and center on your left hip. Bring your attention and travel down your thigh to your left knee, through your shin, and into your left ankle.
Allow each part of your left leg to rest. From your ankle, allow each of your toes, starting from your left big toe to rest. Now, your left leg is at rest.
Bring your attention back to the space between your pubic bones, and return to the navel. Travel through your body and let your abdomen rest.
The center of your chest, the walls of your throat, the space between your eyebrows. Stay between your eyebrows, and let your whole body rest.
Be Aware of Your Breathing
Without making any changes, find the rhythm of your breath. Allow yourself and your class to spend thirty seconds focusing on this.
Rest in each sensation of your inhalation versus exhalation. Keep resting in the changing sensations of each breath. Move into a mental version of alternate nostril breathing. Your body will stay still and breathe easily. Don’t force it.
Visualize your breath moving through your right nostril and out through your left. Breathe in through the left and out through your right. Let your breath be as easy and soothing as you can.
Now, imagine your breath moving in from below your nostril and traveling up past the center of your eyebrows and into the middle of your brain.
See the breath fall from the center of your brain by exhaling and beyond the tip of your nostril. Let your breath move from your nostril to the brain. Now, the brain to your nostril.
Count 21 to 0, and inhale through your right nostril for 21. Exhale through the left for 21. Follow this pattern. Focus on breathing; if you lose count, return to 21 and start again. Breathe easily, and focus on your counting.
Let yourself and your students do this for one or two minutes. After the time has passed, let your counting disappear and dissolve into a deep breath.
Turn your attention to the front of your body, beginning with your face and through your chest, torso, legs, and feet. Allow the front body to rest on the back of your body. You should feel the weight as your front body settles into the back body and rests.
Now imagine how it feels for your body to feel weighted, as though you’ve sunk into the support of the ground. Your body should sink into a deep, restful heaviness.
Imagine the back of your body floating upwards into your front body. Your whole body is light and spacious. Allow your body to feel as though you’re resting weightlessly.
Travel between these two opposites and let your body feel the duality. You don’t have to rush. Feel your body go heavy, light, heavy, and light. Now continue on. You only have to leave your students for half a minute.
How can you feel all the sensations at the same time? See if you can feel both heavy and light simultaneously and merge the sensations into your whole being.
Is it possible to rest deeply between the two? The essence of both should be felt without striving or grasping. Simply rest between both weights.
There should be a sense of deep rest in your body, mind, and whole being. Now, let your whole body rest.
Once a minute has passed, begin your return to reality.
Make a note of anything you’d like to remember. It could be a thought, feeling, sensation, or memory. If you don’t have anything, then there’s no judgment.
Pay attention to how your body feels against the ground. How is the weight of your muscles and bones, and which parts of your body are touching the ground? Travel from your head to your shoulder blades, ribs, the back of your pelvis, upper and lower legs, and heels.
Feel each breath move through your body, and notice the natural rhythm of your breath. How does a deeper, richer breath feel? Is the inhalation different from exhalation?
Remember where you are in your room, and feel free to open your eyes. Then let them close once more.
Move your body by wiggling your fingers and toes. Stretch your arms and legs, making gentle movements that can bring your body back to life.
Now, roll to your side and let your eyes open softly. Take in the lights, colors, shapes, and forms. Move your hands to your body, and take a moment to close your Yoga Nidra session.
Remember the feelings and sensations of deep rest, and take your time to return to your day.
Yoga Nidra is both a meditative process and a state. Having a script can help ground you through the meditation process and lead you through a journey into deep rest and relaxatio.
hope this script has helped you find a state of inner peace as you partake in Yoga Nidra.