Your Free Yoga Nidra Script
Length - 10-20 minutes
Intention - To find peace and contentment in the present moment and thus inner freedom.
If you are facilitating Yoga Nidra meditation and reading this script to your student/s, use a gentle, but strong and assertive voice. Ensure you project your voice, so practitioners are not straining their ears trying to hear you.
If you are playing music, allow it to be soft meditative background music that has no words that could interfere with your own. Your voice should not be competing over the volume of the music.
Try to minimise all stimulation in the room.
Keep the lights dim, sounds soft, smells gentle and not overwhelming (if you are using incense).
Make sure the temperature in the room is warm as students often get cold lying still for extended periods of time.
Ensure your students are comfortable to prevent fidgeting. Perhaps suggest to them to use two yoga mats, bolsters, blocks and blankets.
Explain to them the intention of Yoga Nidra; [to drop into a sleep/wake state and cultivate profound inner stillness, relaxation and self-awareness]
and the Intention of this practice; [To find peace and contentment in the present moment and thus inner freedom].
[Script..]
Take a moment to make yourself comfortable where you are.
Find a little more length through your spine.
Gently rock through your neck, finding a little bit more space and ease.
…
Once you’ve reached a place of relaxation and stillness, begin to deepen your breath.
In through your nose and out through your nose. Again.
In through your nose and out through your nose…
Welcome to the present moment.
…
Try to remain still during this practice of Yoga Nidra, however, if you become uncomfortable, try to make minimal movement as you adjust.
There is no right or wrong in this practice.
Try to keep your mind present as you follow the sound of my voice, if your mind starts to wander which it naturally will, just bring your awareness back to the sensations in your body, and back to the sound of my voice.
Let's begin….
As you settle into the present state, remind yourself that this time is for you, and you alone.
This is time you are completely deserving of.
In this moment, there is nowhere else that you need to be.
Let go of all distractions, all worries and all to-do lists.
[Sound Awareness] –
Bring your awareness to any sound you can hear in this moment.
Notice the most distant sounds, perhaps outside of the room.
…
Move your awareness to everything you can hear inside of the room; the music, my voice, your breath.
Move your awareness from sound to sound without necessarily labelling the source.
[Visualisation]
Now begin to visualise yourself within this room.
Without opening your eyes, visualise the 4 walls, the ceiling, the floor.
Visualise all of the yoga mats, and your body resting peacefully on your mat.
…
See all of the edges of your body, from the crown of your head to your toes.
Watch yourself as your shoulders soften down from your ears.
Observe a soft and subtle smile on your face.
[Physical Sensation]
Now, allow your awareness and your mind to drop into your body.
Feel the areas of your body that are in contact with the ground beneath you.
Become aware of the earth beneath you.
Strong and supportive.
…
Feel the sensation of your clothes against your skin.
Feel the warmth of the air against your skin.
Notice how it feels for your breath to move freely in and out of your body.
[Body Scan]
Now we will begin to take a journey through your body.
…
As you continue to breathe, imagine a glowing white light at the crown of your head.
The glowing light makes your body feel weightless.
Your head against the ground begins to feel light like a feather.
Your forehead softens as the weight of all responsibilities dissolve.
…
Your eyebrows feel like they start to float away from each other.
Relax your cheeks your jaw, your throat, and the back of your neck.
Your shoulders soften further from your ears.
Your collarbones melt away from each other.
…
Bring your awareness to your ribcage.
Feel your ribs loosen and float upwards.
Your heart softens, cradled by the back of your ribcage.
Feel the rise and fall of your belly, each breath providing depth and ease.
…
As you move your awareness down to your hips, can you visualise two tight locks begin to slowly unscrew themselves for 3, 2, 1;
they completely release and fall open.
…
Your legs begin to float away from the ground, followed by your ankles and your feet.
Take a long, deep breath in, and a slow steady breath out.
…
Your entire body surrenders and floats away from the earth beneath you.
You are completely Present.
You are completely free.
[Long pause to close]
