A yoga nidra script will help guide your students through the koshas so they can experience various dimensions of rest and relaxation.
Often, I’ll use parts of a yoga nidra script in my guided savasana at the end of class.
During stressful times (like holidays or election years), I like to reserve a full 15 minutes at the end of class for a deeper yoga nidra experience.
Use this yoga nidra script at anytime to guide your students through the koshas and into deeper levels of meditation.
What is yoga nidra?
Yoga Nidra, known as yogic sleep, is a beautiful way to help your students experience full mental, physical and emotional relaxation. Get all of your questions answered here.
You can also use this yoga nidra for yourself! Get comfy and listen to the yoga nidra online.
Written Yoga Nidra Script
Welcome to the practice of yoga nidra.
In this guided practice, I encourage you to become as comfortable as possible so you can relax and wake up feeling refreshed and rejuvenated.
Lie on your back and perhaps place a bolster under your knees to help support your lower back.
But don’t lie on a bed. Don’t make yourself too comfortable. I don’t want you to fall asleep. I want you to stay awake. Close your eyes and notice your breath. Allow yourself to shift if you need to shift and then bring yourself back into comfort during this practice. There shouldn’t be any physical movements, so get your wiggles out now.
Close your eyes, take a deep breath in, and as you breathe out, feel the cares and worries of the day flow out of you.
As you relax, make this resolution to yourself right now. I will not sleep. I will remain awake throughout the practice. I will not sleep. I will remain awake throughout the practice.
Now is the time to make your resolve or sankalpa. The resolve should be very simple. Maybe you already have one planned or something comes spontaneously. This should be a short, positive statement in simple language.
State this resolve three times with awareness, feeling and emphasis. The resolve you make during yoga nidra is bound to come true in your life.
We will now begin to relax each body part.
Bring your awareness to the right side of your body. Relax the right thumb, right index finger, middle finger, ring finger, pinky. Relax the palm of your right hand and the back of your right hand. Relax your right wrist, forearm, elbow, upper arm. Relax your right shoulder, armpit, right side of your chest, right side of your abdomen and your entire waist. Relax your right hip, hamstring, thigh, knee. Relax your right calf muscle, ankle, heel, sole of your foot, top of your foot and your toes. Relax your right big toe, second toe, third toe, fourth toe and fifth toe. Relaxed the entire right side of your body.
Begin to relax the left side of your body. Relax your left thumb, left index finger, middle finger, ring finger, pinky. Relax the palm of your left hand, the back of your left hand, your left wrist, forearm, elbow, upper arm. Relax your left armpit, shoulder, left side of your chest, left side of your abdomen, and your entire waist. Relax your left hip, hamstring, thigh, kneecap. Relax your left calf, ankle, heel, sole of your foot, top of your foot and your left toes. Relax your left big toe, second toe, third toe, fourth toe and fifth toe. Relax the entire left side of your body.
Stay awake. Listen to my words. Relax your jaw. Allow your tongue to hang in the back of your mouth and begin to notice and feel your breath. Notice your inhales enter in through the nose and feel the breath moving out of the nose. Feel the flow of your breath in and out of your lungs. Do not try to change the rhythm. The breathing is natural and automatic. There is no effort. Now concentrate your awareness on the movement of your naval area. Feel your belly rise on the inhale and feel your belly fall on the exhale. With each and every breath, the belly expands and contracts.
Now start counting your breaths backwards from 11 to 1 like this:
11 belly rises, 11 belly falls,
10 belly rises, 10 belly falls,
9 belly rises, 9 belly falls and so on.
Say the words and numbers mentally to yourself.
Stay awake. Don’t fall asleep.
We now come to visualization. A number of different things will be named. Try to develop a vision of them on all levels, feeling awareness, emotion, imagination as best you can. Find visualization of a burning candle, burning candle, burning candle,
endless desert, endless desert, endless desert;
torrential rain, torrential rain, torrential rain;
Egyptian pyramid, Egyptian pyramid, Egyptian pyramid;
Snow capped mountain, snow capped mountain, snow capped mountain;
A cross above the church, a cross above a church, a cross above a church;
Stars at night. Stars at night. Stars at night;
Waves breaking on a deserted beach, waves breaking on a deserted beach;
The restless, eternal sea, the restless eternal sea, eternal, restless sea;
Waves breaking on a deserted beach.
Now is the time to repeat your resolve. Repeat the same resolve you made at the beginning of the practice. Do not change it. Repeat your resolve three times with full awareness and feeling.
Bring your awareness back to your breath. Begin to feel your belly gently rise and fall with each and every breath.
Begin to deepen your breath and feel your body lying completely relaxed on the floor.
Develop awareness of your body from the top of your head, the tips of your toes. Become aware of the floor.
Become aware of the position of your body lying on the floor. Become aware of your surroundings in the room. Begin to start moving your body and stretching yourself. Take your time. There’s no need to hurry or rush.
Sit up slowly and open your eyes. The practice of yoga nidra is now complete
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