YOGA NIDRA SCRIPTS
created by Jennifer Reis
Yoga Nidra is both a science and an art form. Allow for spaciousness between words and sentences,and repeat key words or phrases to allow a deeper sinking in. Please feel free to guide these scripts as they are, or modify to find your own words, expression, and adaptations for your students and loved ones. The practice may be shortened or stages eliminated for time constraints and appropriateness for students.
These scripts are copyrighted 2009 and may be used to guide your students. Reproducing in print or audio for the benefit of anyone other than yourself is not permitted.
8 Stages of Yoga Nidra
1. Entry2. Sankalpa3. Body Scan4. Breath and Prana (energy) Awareness5. Sense Perception6. Images, Visualization and Journey7. Repeat Sankalpa 8. Return1. Short Yoga Nidra (12 mins) and 2. FOREST JOURNEY (40 mins)
1. Short Yoga Nidra Script
12 minutes approximately. This script goes through the first 4 Stages. This works well after Asana/Pranayama class or on its own.
1. Entry Let your body sink into the floor. Get comfortable. Shift and move a little to let your body settle deeper into the ground. Be comforted that at this time, everything is ok. Nothing else matters right now. Everything is okay. Nowhere to go and nothing to do. Here to simply feel your body and listen.
Do not worry or become agitated if you do not hear everything I say. It is natural to flow in and out of conscious hearing. The deepest part of you, your core self, is always listening. Whatever your experience today, this practice will still work. There is no way to do this wrong. Simply listen without trying too hard.
You are in a safe environment, protected space, held space. Come into stillness now and remain still, for deep rest, deep nourishment. Feel your natural breath. Breath flowing thru. Allow your bones to become heavy. Feel your bones heavy and sinking into the earth. Release bones heavy and sinking.
2. Sankalpa Go deep inside now. Deep inside to notice your heart’s deepest longing. What does your heart desire? Create a sankalpa, an intention affirmation based on your hearts longing. A positive statement in the present tense, as though it’s already happening. For example, rather than “I will be relaxed” or “I will not be stressed out”, state with feeling, “I flow thru life with ease and peace. I am relaxed” Come up with your own intention/Sankalpa. State it three times as though it is already happening. It is indeed the truth.
3. Body Scan Allow your awareness to travel through your body now on a journey of sensation. Simply feel each part as it is mentioned, and without moving, remain still. Welcome all sensation, just as it is. Begin with the mouth, feel your mouth, feel sensation in your mouth. Feel your jaw, lips, upper lip, lower lip, notice where the lips touch, feel the inside of the mouth, roof, under tongue, upper teeth and gums, lower teethe and gums, tongue, root of the tongue, center of the tongue, tip, notice sense of taste in the mouth. Feel the left inner cheek, right inner cheek. Now feel all the parts together now as a whole, feel your mouth as sensation, as energy, as radiant vibration.
Feel your nose. Notice the nostrils, left nostril, right nostril, both nostrils. Notice the breath, nasal passages, follow nasal passages all the way back into your head.
Become aware of your ears, right ear, left ear, both ears simultaneously. Feel the wrinkles and folds of the ears, backs of the ears, earlobes, ear canals. Follow ear canals into the inner ear. Notice your ears receiving sound, listening. Feel your ears hearing.
Feel your eyes, left eye, right eye, both eyes together. Notice eyelids, feel each eyelash. Notice where the eyelids touch. Become aware of the surface of the eyes, centers of the eyes, backs of the eyes. Feel your eyes now as energy, radiant glowing embers.
Bring awareness to your crown, forehead, face. Feel your whole head. Feel your neck. Back of the neck, sides of the neck, throat. Notice your right palm, thumb, first finger, second finger, third finger, fourth finger. Feel your whole hand alive with energy. Feel your wrist, forearm, elbow, upper arm, whole shoulder. Notice the notch at the base of the throat. Notice your left palm, thumb, first finger, second finger, third finger, fourth finger. Feel your whole hand alive and filled with sensation. Feel your left wrist, forearm, elbow, upper arm, whole shoulder. Notice the notch at the base of the throat.
Become aware of the upper chest, upper back, shoulder blades, feel your heart center. Notice your abdomen, ribs on the back, solar plexus. Feel your belly, navel center, pelvis, hips. Feel your right hip, thigh, knee, lower leg, calf, ankle, foot, toes, sole of the foot, whole foot. Feel again the pelvis, left hip, thigh, knee, lower leg, ankle, foot, toes, sole, whole foot. Notice both feet. Feel your root, between your sitting bones, navel center, solar plexus, heart center, throat center, mouth, third eye between the brows, crown.
Feel now the back body resting on the earth. Bring awareness of your whole back body as sensation alive with vibration. Feel now the front body. Filled with radiant vibration. Pour your awareness like liquid into the right side of your body, feel the right side. Pour your awareness like flowing sensors into the left side. Feel your left side. Feel midline. Feel your body as a whole. Complete entity. Feel sensation throughout your entire body.
4. Breath and Prana Awareness Begin to notice your breath. Your natural breath as it flows thru you. Feel the in breath, note the out breath. As you exhale, imagine a wave passing downward thru your body carrying away tensions. As you inhale a fresh wave flows upward thru your whole body bringing sense of calm to every cell. Exhale, wave flowing downward thru your body carries away fears. Inhale fresh wave upward brings serenity.
Repeat Sankalpa Remember now your resolve, the positive statement you set at the beginning. Say it now as though it is already happening in the present. Find your resolve and inhale it into your body, let it fill every cell. Inhale it in again and again. This seed has now been planted deep inside where it will flourish and blossom.
Return Notice your back body side of the body facing the earth. Feel all the places where you touch the ground. Notice the front body facing skyward. Notice all of the space surrounding you. Let your body expand wider into the space that surrounds you. Notice your breath. Feel its rhythm and pace. We are now completing relaxation practice. Before moving, sense your fingers and just imagine them moving. Now begin to wiggle your fingers, feeling every sensation as you do. Notice your toes. Begin to wiggle your toes. Gently rock your head side to side, a slow awakening. Draw a deeper breath into your belly, into your chest. Rock slowly over to your right side in fetal position. Imagine that you are water, and pressing your left palm into the floor, flow, like a river up to a comfortable seated position. Lengthen your spine. Take a full breath in and as you exhale imagine filling with divine light. Bring your hands onto your face. Notice how you feel right now. Notice the effects of your relaxation practice. Aum Peace, Peace, eternal Peace. May there be peace, eternal Peace in your heart. Ever so slowly now allow the eyes to slowly open to a soft gaze on the floor.
FOREST JOURNEY
Balances 5 Elements and Chakras
Complete practice with all 8 Stages
40 minutes approximately
1. Entry At this time, nothing else matters. Right now nothing else exists but your body and breath. Nowhere to go and nothing to do but simply be. This is time for you……… Stay still, completely still now so your body and mind can deeply rest and rejuvenate. Remain conscious and aware, while you are guided. Keep listening, deep listening. Settle into your body. Settle your body down into the earth. Feel the earth underneath you, holding and supporting you in your practice today. Come into stillness and remain still, completely still for Yoga Nidra practice. Repeat these words in your mind: “I am completely still during Yoga Nidra……… I am alert and attentive during Yoga Nidra”.
2. Sankalpa/Intention: What is your heart’s deepest longing? Listen and let the answer come from your heart. Make this into an intention: a positive statement in the present tense, as though it’s already happening. For example, rather than “I am not stressed” or “I will relax”, state with feeling, “I AM relaxed. I am peace.” Come up with your own intention/Sankalpa. State it three times to yourself. You will affirm this truth again at the end of Yoga Nidra.
3. Body Scan Now let your consciousness move through your body as you are guided. Feel each body part then move on to the next when prompted. I will be going quite quickly through the body so as not to linger or think. Do not worry if you cannot feel every body part. Feel sensation in your mouth. Without moving, feel the roof of your mouth/underneath the tongue/teeth/gums/ tongue/ root of the tongue/ inside of right cheek/inside of left cheek/ sense taste in your mouth/ now feel all of the parts of your mouth all together as a whole/the entire mouth as sensation as radiant energy. Now feel your nose/the length of your nose/tip/nostrils/right nostril/left nostril/both nostrils/ feel your breath passing through the nostrils/sense smell/feel your whole nose as energy, as prana, as vibration/feel your nose. Now feel your ears/ feeling the wrinkles and folds/ backs /earlobes/ ear canal/inner ear/ feel your ears hearing/Listening/receiving sound/feel your ears as glowing orbs of sensation and vibration, feel your ears. Now feel your eyes/eyelids/eyelashes/surface of your eyes/centers of your eyes/backs of your eyes/ behind the eyes/feel your eyes as radiant orbs of energy, color, sensation.
Become aware of your crown, throat, right palm, thumb, 1st finger, 2nd finger, 3rd finger, 4th finger, all fingers, whole hand with fingers. Right wrist, forearm, elbow, upper arm, shoulder. Feel your throat center. Left palm, thumb, 1st finger, 2nd finger, 3rd finger, 4th finger, all fingers, whole hand with fingers. Left wrist, forearm, elbow, upperarm, shoulder. Feel your throat center/Heart center/solar plexus/navel/right hip, thigh, knee, right lower leg, ankle, top of the foot, sole, big right toe/second/third/fourth/fifth toes. Feel entire Right side of the body. Feel your navel, left hip, thigh, knee, left lower leg, ankle, top of the foot, sole, big left toe/second/third/fourth/fifth toes. Feel entire Left side of the body. Feel your root between the sitting bones, navel, solar plexus, heart center, throat center, mouth, between the eyebrows, crown.
Feel the Right side/Left side of body. (Back and forth from left to right). Feel the midline- where right and left join. Feel now the Back body: Heels, calves, backs of knees, back of thighs, buttocks, low back, ribs on the back, shoulder blades, between shoulder blades, spine, back of neck, back of head. Backs of hands, arms, elbows, shoulder blades. Back of heart. Feel whole back body. Front body: Crown, forehead, eyes, nose, cheeks, mouth, chin, jaw, throat, collar bones, chest, shoulders, arms, inner elbows, inner wrists, palms, fingertips, chest, heart, solar plexus, stomach, belly, hips, thighs, kneecaps, shins, tops of feet, toes. Feel the whole front body, side of body facing the sky.
4. Breath and Prana Awareness: Become aware now of your natural breath as it flows through you. Notice breath in your belly/ Feel breath in your chest/ Feel breath in your nostrils/ Feel your breath flowing easily, rhythmically, gently through your entire body/ notice your breath as it streams through you. Notice your breath and follow it/ Begin to feel the pause the breath suspended between the inhalation and the exhalation/ feel the gap/ Now begin to feel the pause between the exhalation and the inhalation/ feel the reversal of direction of breath/ feel the gap opening a little wider/ feel the pause between breaths…..
5. Sense Perception: Now imagine your body becoming heavy, very heavy and sinking into earth/ as though you filled with cement/ body heavy sinking into soft receptive earth underneath you. Body heavy and sinking. Body heavy and sinking. Bones heavy, limbs heavy, head heavy, torso heavy. Body heavy and sinking.
Now imagine your body becoming light, light as a feather/ Light as a bubble floating upward, buoyant/ Like a cloud floating, drifting with other clouds across the clear blue sky/ like floating in warm water drifting/ drifting with the gentle current….Now feel heaviness again. And now feel light. Go between the two feelings on your own. Feel both now at the same time. (others to try: heat/cold, inner/outerbody, empty/full, dry/moist, contracted/expansive, joy/sad, grief/happy, calm/irritated).
6. Visualization: FOREST JOURNEY Balances 5 Elements and 7 Chakras.
We are going to take a journey outside now. Summer, hot, walking on road, see a trail into meadow, take your shoes off, follow it, leads to a sacred forest, enter forest, floor soft earth dark red, solid, warm, trail winds around trees, notice what kind of trees you see, see them in detail- bark, branches, needles, leaves, shape, hear sounds of chipmunks, birds, squirrels stirring the leaves, air moist dense with fresh forest smells of cedar, oak, white pine, blue spruce, wild herbs, wild flowers.
Come up to a tiger lily and look deep into its center, see the perfect circle, stamen, spots on dark orange, notice its big blossoming outward like the rays of the sun. walk on, path now mossy carpet soft, stop now, feel your feet, legs, belly. Close your eyes, raising your face to the sun, feel the rays of the sun shine thru the shimmering leaves of the trees, sun warming your belly, heart, face, draw this golden warmth into your solar plexus, feel it expanding and nourishing you; feel the suns rays pouring into your solar plexus and now shines out to fill the rest of your body.
Take a moment to look around and take in Green, look all around you and notice emerald all around you, surrounding you, smelling green, let emerald refresh and soothe your heart, feel your heart expanding wide; stroll on your path and come up a bubbling brook, hearing the harmonic melody of water swirling twisting bubbling and flowing around round stones, hearing the sound echoed in your throat, flowing song. Water, cool blue, and free. kneel down to take a good look; rocks of many colors, textures and patterns; find your favorite river stone and pick it up, enjoy its weight, its ancient age, its colors and cool wetness; toss it back into the babbling brook with a splash! See all the creatures of the brook buzzing, flying, swimming on the surface, a blue dragonfly, small orange newt at the edge; see pine needles floating and swirling in the liquid freedom of movement of the water.
Find a large rock and sit on top, feeling its coolness, and how it came from the earth, connected to the earth; find a large tree and look at its bark and up, up, up to the top, notice all the space it takes up, watch the grace of the tree top in a gentle breeze, notice how expanded the tree is and all the space between its branches. Now see the vastness of space above the tree all the way up to the moon; the round full moon perfect and whole, reflects your own wholeness; now see the expansive universe above and beyond the moon. see the very top of the tree and slowly let your eyes flow down the tree trunk, down, down, down, its trunk, until you reach the earth.
You now have x-ray eyes and can look down into the earth, see all the tree’s roots, an organized pouring out of canals, these roots are like rivers, flow upward. The roots, inside the Celtic knots of roots look deeper still. In these roots lay a symbol for you. Look closely now, What do you see What shape, color? See this symbol in detail. This is a gift from the spirit of the Tree. Reach down and easily lift up the symbol. Its on a string and you place it around your neck. It rests on your heart glowing with radiance and color; see its color. You feel that this is the same symbol that is in your heart. Carry now this symbol, a reminder of the light you shine forth into the world. Feel it, this bright symbol you bring back to the world, as you walk back down the path, to the edge of this sacred forest. See the trees. Thru the meadow. Find your shoes and put them on, back to the road. Merging again with the world.
7. Repeat Sankalpa: Remember now your Sankalpa/intention, the positive statement you set at the beginning. Say it now as though it is already happening in the present. Feel the truth of this statement. Find your resolve and inhale it into your body, let it fill every cell. Inhale it in again and again. This seed has now been planted deep inside where blossoms.
8. Return: Notice your back body side of the body facing the earth…. Feel all the places where you touch the ground. Feel your body heavy. Notice the front body facing skyward. Feel your body light. Notice all of the space surrounding you…. Let your body expand wider into the space that surrounds you…. Notice your breath. Feel its rhythm and pace…. We are now completing relaxation practice. Before moving, sense your fingers and just imagine them moving. Now begin to wiggle your fingers with your breath, feeling every sensation as you do. Notice your toes. Begin to wiggle your toes. Gently rock your head side to side, a slow awakening….. Draw a deeper breath into your belly, into your chest…. Rock slowly over to your right side in fetal position…… Imagine that you are water, and pressing your left palm into the floor, flow, like a river up to a comfortable seated position. Lengthen your spine. Take a full breath in and as you exhale imagine filling with divine light... Bring your hands onto your face. Notice how you feel right now. Notice the effects of your relaxation practice. Aum Peace, Peace, eternal Peace. May there be peace, eternal Peace in your heart. Ever so slowly now allow the eyes to slowly open to a soft gaze on the floor.
To learn how to create your own scripts and more about Yoga Nidra, please join us for Yoga Nidra Teacher Training: Melt Them into Puddles. You do not have to be a yoga teacher to attend.
Copyright 2009 Sacred Fire Yoga: Yoga Meditation CD. All Rights Reserved.
