Gently cover the eyes with a dry, warm washcloth . . Follow the gentle tide of your breath without altering it. If you find this enjoyable, you may wish to extend it even But how did we go from business as usual to changing the face of the entire lucid dreaming supplements industry? Yoga nidra is a wonderful and fertile space for working with a sankalpa. Let your attention wander to the back of your eyes imagining a spaciousness deep in the sockets, If your mind is busy, try to move your focus from the front of your brain behind the forehead to the back of the brain. emotions and thoughts. Whole front body. The practice always begins with the right-hand thumb.Right-hand thumb, 2nd finger, 3rd finger, 4th finger, 5th finger, palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, waist, hip, right thigh, knee, calf muscle, ankle, heel, sole, top of the right foot, big toe, 2nd toe, 3rd toe, 4th toe and 5th toe. puffs skiting briskly across the sky. Scripts provide a systematic dialogue that can be used by a yoga teacher working with students or recorded by a practitioner for personal use. platform, looking down upon the Earth. Imagine you are walking on a cold floor in the winteryour feet feel very cold, you feel cold all over. Repeat your resolve three times with full awareness and feeling. What is Yoga Nidra and How Does it Work Yoga Nidra for Sleep Simply resting deeply in between the two. patches of clear blue. Winter passes. You sit down on the floor, close your eyes, and become stilla sense of deep peace and harmony envelops you as the sounds of outside fade into the distance. superiority of their inward awareness. You focus on these and feel the weight lift from All points of contact with the earth. You feel the muscles of your back arch and As you relax, make this resolution to yourself right now. I recommend setting up in savsana and making sure that: * If you have any mental or physical health concerns check with an experienced teacher before practicing. Right collar bone. Notice which parts of you are touching the ground. This is where super learning happens. Rest your mind in this warm and friendly darknessif any subtle phenomena manifest, for example, colors or patterns, simply take note of these and continue with your awareness. Lie down in savasana or in an as comfortable position as you can possibly be. Zoey. helping with sleep - and even promoting self-love, emotional release or Yoga Nidra script. Total awareness of breathing and counting. Yoga Nidra for Grief Yoga Nidra for Goals Yoga Nidra for Healing Yoga Nidra for Sleep Yoga Nidra for Grounding Yoga Nidra for Sankalpa (Intentions) Basic Yoga Nidra Practice: Body Yoga Nidra for Energy and Chakras Yoga Nidra for Anxiety Management Fourth toe. Heel. Rigid scripts may actually do more harm than good They Awareness of breathing..and awareness of relaxation. Imagine yourself in a park in the early morningthe sun has not yet risen, and the park is deserted, except for yourself. Head, togetherthe whole of the upper body togetherthe whole lower body togetherthe whole of the body together. But, yoga nidra practitioners are not typically lucid dreamers. Yoga Nidra Library We are proud of this page: a diverse collection of creative and original yoga nidra tracks, unlike anything else on the web. The air is warm as you A 10 minute grounding yoga nidra helps calm stress and anxiety. Upper arm. Stars at night. This use does not convey the right to borrow from this script or to reproduce it in any way. Prepare your environment. Become aware of the natural breath; become aware of the deep, natural, spontaneous breath. The left side of chest. Space between your lips. Self Love Meditation Script [15minute Guided Meditation . Notice how your body feels against the ground. This will vary depending on the teacher and the experience level of the students. The entire body cold. The right armpit, and the outside of the ribs and the waist.And the space BETWEEN the outside of the upper body and the arm. Back of head. The younger the participants the shorter the practice. Your body relaxed, lying on the floor. Intention The first step to any gratitude practice is the intention to do it and enjoy the experience. nidra, how to prepare for it - and finish up with some simple yoga Can you feel these opposites at the same time?Trying to merge the sensations of heavy and light within your whole being. A lucid dreamer will use the hypnagogic state as a springboard further with the 61 Point Relaxation Technique. It is best that you remain still during Yoga Nidra so that both your body and brain have a chance to fully relax, however if you . Yoga Nidra meditation for a 15-minute sleep. relaxation. | Ambuja Yoga, Restorative Yoga for Grief and Loss | Ambuja Yoga, Deep Relaxation: Yoga Nidra Inspired By The Ocean | Ambuja Yoga. Dreaming itself is a normal function of the mind. Sarah is a Brighton-based yoga teacher and teacher trainer with a passion for teaching self-inquiry and rest. Still you march. Although yoga nidra literally means "yogic sleep," it is in fact an awakening, a method of relaxing that brings you closer to your authentic self. This script below is designed to guide you through the practice, allowing you to fully immerse yourself in the experience and reap all of the benefits that Yoga Nidra has to offer. As you begin to surrender into relaxation, notice the spaces between your body and the earth beneath you becoming smaller and smaller. Right heel. Yoga Nidra is similar to a body scan in that the instructions focus on areas of the body, one by one. From the lips, we go to the breath, drawing your attention to the natural ingoing and outgoing breath. This is a free guided imagery script of an imaginary walk in the woods that will renew your energy and vitality. Concentrate on this dark space and become aware of any phenomena that manifest within it; whatever you see is the manifesting state of your mind. I AM Yoga Nidra manual and Script Cards. Mindfulness is more about how you react to your LP (30 seconds 1 minute), Is there anything about this practice and inquiry that you would like to remember? Take a moment You One question what is the significance of the images you chose? What does the path look like? One where physical laws can be manipulated (there is no spoon, Neo) and your fantasies can come true in an instant. Now we will rotate consciousness through the different parts of the body, as quickly as possible; the rotation of awareness jumps from point to point. 15-Minute Yoga Nidra Meditation Yoga Nidra is a guided meditation technique practiced lying down in Shavasana (Corpse Pose). Elbow. In the final phase of Yoga Nidra, youll lead the students through a visualization designed to help them make contact with their unconscious minds. Relax the palm of your left hand, the back of your left hand, your left wrist, forearm, elbow, upper arm. Rest here, drifting happily without a care in the world. We are The experience of pain concentrates and tries to remember the experience of pain. Allow yourself to recognise any major emotional or life events Which are looming dark rain clouds and which are little white Yoga Nidra, known as yogic sleep, is a beautiful way to help your students experience full mental, physical and emotional relaxation. Its mentioned in various texts as far back as 300 BC. Let your whole body feel light as though you are resting weightlessly, Let yourself wander between these two opposites. You cannot control your emotions. practice - each time you move will set you back a little. During the Nidra you can move if you want to but if you do need to move try to do it slowly and gently. Do this 3 times, for a total of 30 breaths. You feel a sensation of weight lifted from your heart. Right chest. a vast motionless ocean in a faraway land. Both temples. Sadly, Yoga Nidra has had a pock marked history in the last You may be surprised how hard it is to simply count from 1 to Mentally letting go of anything that is no longer serving you. Thank you for your kindness. Could a Yoga Retreat in Greece be Your Next Girls Trip? Set the stage by having them lie down in a comfortable, peaceful place to begin the yoga Nidra script. Take a few moments to make yourself even more comfortable; adjust your blanket, yoga mat, clothes, and hair. It should be a specific intention relating to their personal or spiritual growth. Where is it in your body? Imagine yourself sat high above the world on a silver You should wait 15-30 minutes after a Yoga Nidra before driving, or performing any task that requires full, alert waking state motor skills. Remember that when youre preparing your yoga nidra script, you want your language to be simple and precise. Relax your left armpit, shoulder, left side of your chest, left side of your abdomen, and your entire waist. Heavy and light. Now, envision your breath as a golden light flowing up and down your spinal column. Become aware of meeting points between your body and the floor. every other living person on the planet. Feel your breath move your body. Grass grows to either side. shelter, electricity. Direct your students to clear their minds and just become aware of their breath. LP (1 minute), Gently roll to your side Let the eyes open softly so that you can take in some light and color. During this phase, students will be asked to focus on the contrast between physical sensations like pain and pleasure and cold and hot.These are sensations that are not typically felt together and helps stimulate different areas of the brain, creating new neural connection. Focusing on them in a non-judgmental way, moving between sounds whenever a new one is observed. You could also encourage them to write down any though or feeling they had during the practice so they can reflect on them later. Little finger. Think of The practice of Yoga Nidra is now over. centuries, way before tape recorders were invented! You may never have considered any of these Feel free to give some examples if you think its necessary. Bring your awareness back to chidakasha, bring your awareness to the dark space you see in front of your closed eyes. Upper row of teeth. Upper back. Begin to visualize the breath moving in through the right nostril and out through the left nostril. The instructor was balanced and the classes moved along at a good pace with time for instruction, corrective criticism, and questions. So - for at least 800 years - yoga nidra has referred to the The mind truly is opened up in a profound way during these wonderful night time meditations. Meditation For Stress Follow Autumn on Instagram @autumnadamsyoga. Left-hand thumb, 2nd finger, 3rd finger, 4th finger, 5th finger, palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, waist, hip, left thigh, knee, calf muscle, ankle, heel, sole, top of the left foot, big toe, 2nd toe, 3rd toe, 4th toe and 5th toe. Just as every breath is different! Neither heavy nor light. different as the grains of sand on a beach. Recollect this feeling and relive it; make it vivid.awaken the feeling of pleasure, Check that you are awake. In dreams, you have no control, but in yoga nidra, you are the creator of your dreams. This quick 15-minute yoga nidra script will help you quickly reset your nervous system into a feeling of relaxation. Maybe soft moss maybe something else? Yoga teachers and other healers will be able to easily guide their students and clients through the yoga nidra techniques simply by reading the script. Descriptions and advertising for any live in-person class using this script in whole or in part must include one of the following attributions: script Ambuja Yoga used by permission, or modified from script Ambuja Yoga used by permission. The practice of yoga nidra is now complete. Allow each exhalation to ground your body. thoughts. Relax your right wrist, forearm, elbow, upper arm. these silver links and you feel it flow across your body and into the These guided instructions take the form of scripts which can Just days old, wrapped, tightly. Your mind seems now blank as a white piece of paper. Both arms together. We will practice yoga nidra in Savasana, lying on your back. The practice of yoga nidra is now complete. Finally you have done it and you feel faith, contentment and Focus your awareness on these breaths, feel every detail of It should be done in a peaceful and dark place where enough fresh air is available. Fourth toe. We'll assume you're ok with this, but you can opt-out if you wish. If you want the script as a PDF instead (easier to print), just let me know and Ill send it to you. Yoga Nidra in Sanskrit means Yogic sleep. This Yoga Nidra script is intended for those seeking deep rest and relaxation. Our instructors read aloud the instructions to help guide you. Try This 30-Minute Yoga Nidra Script for Deep Sleep and Relaxation [+ Video] 5 Guided Meditation Scripts 30 Minutes Pack 15 Easy to - Etsy. If youve been on retreat with me before, you know how much reverence I have for the natural world. Ill make this nice and simple (is anything ever, really). If one doesnt come to mind, I encourage you to use the sankalpa, I am the witness. Become aware of heaviness in every part of the body. Below is a basic script to help you practice Yoga Nidra. 3. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window). It can be practiced at any time of day but will be particularly helpful for those looking for a restful nights sleep. and into the sky. Torso warm. I received a lot of coaching which has already enhanced my practice and improved my physical wellbeing in general. constrained on too tight a collar. Behind Many thanks But dont lie on a bed. Left wrist. There is a clearing between the treesin the clearing is a small temple with an aura of light around it. Experts agree that everyone is capable of having lucid dreams. Give your future self the gift of rest- land this Nidra script in your inbox: If youre looking to find out more about the different styles and teachers of Yoga Nidra then check out, 116 Sacral Chakra Affirmations To Unleash Your Creativity, 128 Solar Plexus Chakra Affirmations To Ignite Your Fire. As your awareness comes back, invite your breath to deepen. The body temperature does drop while yoga nidra, so drape a blanket over your body. march. Buddhist philosophy. Pause. Right knee. You watch the clouds disappear over the horizon and as you do your We are on a mission to make online meditation personal for everyone. During our hectic modern lives we enjoy very cerebral pursuits. (buying) one of his tape recordings. This should be a short, positive statement in simple language. feel light and happy. . can prevent awareness from travelling freely inward and keep it The whole body becoming hot. A nighttime practice can help you sleep tight through most of the night. The water is completely It Shafts of sunlight shining through the top of the trees and it feels so peaceful in there and you hear birdsong and you hear the sound of rippling water and you start to walk in that direction. Say to yourself: I am awake.. Bring your awareness back to your breath. Advanced practitioners can even access the "theta" and "delta" experiences with full consciousness, ultimately aiming for the super . It is worth noting that traditionally yoga nidra was not Yoga Nidra scripts are helpful tools for yoga teachers as well as students. These cookies will be stored in your browser only with your consent. 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. This script is designed for Yoga Nidra practitioners who have tried some of our Yoga Nidra classes before, as the techniques to drop in are for someone with at least some experience in Yoga Nidra. You want to be as still as possible, so make sure that youre as comfortable as possible. Don't rush. Students should wear comfortable, loose-fitting clothes and have a blanket at hand. Relax the entire left side of your body. Top of the head. If you are distracted by discomfort in your body, that distracted energy will carry over to your students. Start with your neck and shoulders. We now come to visualization. Look at what you have written in the number five ranking of your stress triggers. It is mandatory to procure user consent prior to running these cookies on your website. quite normal. Imagine thoughts and worries dropping back towards the ground, Let the back of your throat relax and widen and your shoulder blades surrender to the support underneath you Let your lungs and organs rest in the back of the body Softening deeper with each exhale. Rest in the changing sensations of inhalation versus exhalation. The whole body is hot; the whole body is hotyou feel hot all over. to look up at your sky and see which of the themes in your life are up Yoga nidra is a combination meditation-and-yoga practice that takes you through four brain wave levels on a journey toward sleep. Right eyebrow. Chris Hammond - Editor and "Chief Lucidity Officer"of World of Lucid Dreaming. thoughts and emotions. This website uses cookies to improve your experience while you navigate through the website. a baby. Now its time to bring ourselves fully into the present by awareness as you relax and your body starts to fall asleep, you can Relax your right big toe, second toe, third toe, fourth toe and fifth toe. Upper back. Body scanning in Yoga Nidra always follows a specific order, starting with one of the thumbs and then moving through each part of your body until you end with your toes. High expectations for comfort are important for the practice. Both hips together. Perhaps the air is slightly cooler as you inhale?Pause, Now bring your attention back to where it feels warm.Pause, and then, back to where it feels cool.PauseAnd then, back to where it feels warm and imagine that the warmth is expanding in the body and when the warmth reaches the area that feels cooler then these two merge the warmth meets the cool perfect temperature balance. There are some key differences between iRest and Yoga Nidra. Mid-back. Take a moment to close this Yoga Nidra practice in your own way or return to any feelings or sensations of deep rest. Left eyebrow. The heart. Today I would like to share with you a yoga nidra script inspired by nature, one of my regular retreat destinations and cowritten by fellow retreat leader Toni Larson and myself. ( 6) Subjects were in a deeply relaxed state but not drowsy. Love this. Our Trainers, Supervisors, and Mentors; Teacher Trainings; Certification; Workshops & Immersions . There is no effort. I dont want you to fall asleep. Years ago, before I had my first lucid dream, I had a very specific idea about what a lucid dream would feel like. To try to control emotion is to experience suffering. If possible, kick your shoes off, put your feet up, and uncross your legs and arms. Use any props you have available to support your body. enter a profound state of consciousness with potentially profound The head, the shoulder blades and ribs, the back of the pelvis, the flesh of your upper and lower legs, and your heels. To lucid dream, I recommend being able to remember at least one vivid dream per night. SAMPLE YOGA NIDRA SCRIPT. Relax the palm of your right hand and the back of your right hand. You have Feel free to use your own words to make it feel more genuine. Maintain your awareness and, at the same time, start counting your breaths backward as follows: I am breathing in 54; I am breathing out 54; I am breathing in 53, I am breathing out 53; I am breathing in 52, I am breathing out 52 and so on from 54 to 1. That means he writes about lucid dreaming, awareness - and other gooey stuff like the nature of consciousness and cosmic existence. over the side of the cliff with all of your might. Left nostril. The whole process of yoga nidra script, should take about 10-15 minutes. Make sure your room is suitably dark with the curtains or blinds drawn. And exhale fully out through your mouth. I thought it would be intense and magical and a little bit spooky. Aim for each session to last around 20 minutes. All Rights Reserved. The navel. You imagine the comforts you have running water, heat, The resolve you make during yoga nidra is bound to come true in your life. Recollect the feeling of heat in summer when you are out in the sun with no shadeheat all over the body, heat all around the body. The practice of yoga nidra begins nowsay mentally to yourself, I am going to practice yoga nidra. If you are facilitating yoga nidra, make sure that you are seated upright in a position that you can be still in. and after a while you reach a secret garden. Left upper arm. How does it feel underneath your feet? A memory? Awareness of coldness, awareness of coldness. No strain. Become aware of the position of your body lying on the floor. Back of the neck. The practice of yoga nidra is now complete. I am going to practice yoga nidra.. And then the lips center your attention on the line between the lips, the space between the lips. Pause, You decide to explore this magical place, and you can choose to continue walking along the meadow or take a shortcut through a small forest. INTRODUCTION Pause. I will remain awake throughout the practice. gratitude. From alpha, you go into a deep alpha and high theta brain-wave state, the dream state, REM sleep. There are gardens of flowers, roses, yellow, pink, red, purplesmell their fragrance ad see the early morning dewdrops on their petals. Develop awareness of the room..walls..ceiling.noises in the room and noises outside the roomtake your mind outbecome completely external.