Thank you I look forward to using this in my classes soon. Chris Hammond - Editor and "Chief Lucidity Officer"of World of Lucid Dreaming. Listen to my words. In through the left and out through the right. So weve mindfully re-connected with our body, our Can you feel these opposites at the same time?Trying to merge the sensations of heavy and light within your whole being. You are the observer. . Its worth noting that the use of the word script here is State this resolve three times with awareness, feeling and emphasis. Yoga Nidra sessions generally follow a typical format of beginning with intentions setting, moving through a body scan, mindful breathing, and then finishing with some visualization. Become aware of meeting points between your body and the floor. Softening deeper with each exhale, Visualize the muscles of your arms softening away from the bones. Upper arm. patches of clear blue. few decades, after the term was popularised by disgraced cult leader Swami Satyananda At its core, yoga nidra is actually extremely simple. The invitation is to see or feel that you visit an imaginary place in nature: a place where you feel calm and grounded. Do not skip the breathing. Develop awareness of the whole bodyand become aware of the quiet space occupied by the body. The whole body is hot; the whole body is hotyou feel hot all over. body of work. You have Upper abdomen. All of it is taken from your body and you feel it leaving you And notice is there a difference between the sensations in the right and the left side of the body? Let there be a feeling of weight in your body as your front body settles back. satisfaction in your heart. You can repeat each visualisation several times, if I am here. Ankle. Put a cushion beneath your knees and a small rolled-up towel beneath the nape of your neck. Please lie down on . Both arms together. Yoga Nidra can sometimes be quite intense which is not dangerous at all but its good to know how to make your classes as non-triggering as possible. You see a great, wide, tall sunflower in front of you. So imagine walking in a beautiful meadow in summertime. This should take about 15 - 20 minutes. As you settle into Savasana, bring your awareness to the spaces between your body and the earth beneath you. Focus only on the breath. 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. Yoga nidra (also known as "yogic sleep") is a state of consciousness between wakefulness and sleeping that allows you to reach a deeper and less reactive state of consciousness. You raise up your arms to the sky. Begin using your breathing to create a relaxing experience. Necessary cookies are absolutely essential for the website to function properly. Your next inhale through the right nostril will be inhale right 21, exhale left 21 followed by inhale left 20, exhale right 20. Rigid scripts may actually do more harm than good They About iRest Yoga Nidra Meditation; About iRest Institute; Meet the iRest Institute Team; Board of Directors; Advisory Committee to the Board of Directors; iRest Institute Ethics; Contact Us; iRest Australasia; iRest Europe; Events & Trainings. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Slowly roll over into the fetal position on your right side. The body scan exercise. Space between your lips. feeling wound up at your boss after a long day at work. Now start counting your breaths backwards from 11 to 1 like this: Say the words and numbers mentally to yourself. Right wrist. We will now practice conscious hearing. And with your exhale, it flows from the crown of the head back down to the tailbone. and soothed by re-connecting with our bodies. The forehead, the right eye the left eye both eyes together. Continue this silent count for the next few moments. Whole front body. Please note that its best to have taken a training in Yoga Nidra before you start teaching it. Could a Yoga Retreat in Greece be Your Next Girls Trip? The preparation is the same for all the visualisations. You say slowly thank you for everything you have. emotions and thoughts. If you want the script as a PDF instead (easier to print), just let me know and Ill send it to you. You feel a great sense of relief and deep actually a bit of a misnomer. Commit to rest. The entire body cold. That will boost your self awareness in dreams (making lucidity more likely) and also means you can actually remember your lucid dreams. Your Inner Resource is a personal 'safe haven' where you feel secure, safe, at With your inhale, the golden light flows from the tailbone to the crown of the head. Relax the entire left side of your body. Keep your legs slightly apart, allow your feet to fall out to the side, arms away from your body, palms facing upwards. Hip. Sylvia's soothing voice will be with you at the touch of a button. Yoga Nidra Scripts for Sleep, Deep Relaxation & More, Yoga Nidra practitioners establish awareness during a She is forever grateful for the opportunity to facilitate personal growth and self love through yoga while taking yogis to off-the-beaten-path destinations worldwide. Ill guide you through a walk in nature but if any other images or sensationscome up feel free to ignore my suggestions and have your own experience.Pause, So, now bring your awareness to your breath.Pause, If you like: Inhale through the nose and allow the belly to expand and exhale through the mouth with a sigh and relax the WHOLE body. Right calf. Recollect the feeling of pleasure, any kind of pleasure, physical or mental. Calf. 3. and go. You continue endlessly. Gums. You should wait 15-30 minutes after a Yoga Nidra before driving, or performing any task that requires full, alert waking state motor skills. 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. Ribs. Is it a long Knee. Guide them through "belly breathing," asking them to breathe through their nose and fill up their belly like a balloon. You cannot control your emotions. Sample Yoga Nidra Script Step 1: Prepare Yourself Begin with your body lying either on the ground or on a mat. Make sure that you are comfortable. Close your eyes and notice your breath. 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. Bring your attention to the front of your body. The practice of yoga nidra is now complete, . Relaxed the entire right side of your body. And we all achieve conscious awareness while awake every single day. The right side of the chest.The right side of the belly. Gradually bring your attention to closer soundsto sounds outside this buildingand then to sounds inside this buildingto the sounds inside this room. Wiggle your fingers and toes Stretch your arms and legs Make any movements that will gently help to bring your body back into a wakeful state. In this article, well take a look at the history of yoga Yoga nidra has so many benefits from relieving stress to improving sleep and accessing that bliss state, ananda. The essence of both without striving or grasping. 45-Minute Open-Level Vinyasa Flow; 10-Minute Body Scan Meditation For Relaxation and Sleep (Yoga Nidra) every other living person on the planet. I will have to do more retreats now! Whole body light, spacious, effortless. Please prepare for Yoga Nidra. Left collar bone. 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. I dont want you to fall asleep. We are on a mission to make online meditation personal for everyone. Lucid Dreaming and Mindfulness actually share the same origin. have. . These audio files have been uploaded by our global web of Yoga Nidra Network teachers, facilitators and yoga therapists, and are available for you to stream or download as you wish. 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. with joy. Short Meditation for Building Focus "I am present. Become aware of the body..and the space that is occupied by the bodybody and space. been walking for ten years. Unlock Your Energetic Anatomy: The course for yoga teachers who want to deepen their personal practice, advance their teaching and help their students unlock new layers within themselves. Years ago, before I had my first lucid dream, I had a very specific idea about what a lucid dream would feel like. Right inner ear. It should be a specific intention relating to their personal or, I will let go of that which no longer serves me, Origin and History of Solfeggio Frequencies, The 9 Solfeggio Frequencies and Their Benefits, The Power of the Turquoise Aura: Balancing Emotions and Expression, Gold Aura Personality and Meaning; A Symbol of Wisdom, Strength, and Positivity. surprised at how much tension you are holding, without being aware! During our hectic modern lives we enjoy very cerebral pursuits. Right ear. there. Become aware of your surroundings in the room. If youre looking to find out more about the different styles and teachers of Yoga Nidra then check out: Wonderful yoga nidra script. As you begin to surrender into relaxation, notice the spaces between your body and the earth beneath you becoming smaller and smaller. Your mind seems now blank as a white piece of paper. And if you don't think you dream at all - trust me, you almost certainly do. The practice uses body scanning, breath awareness, and imagery to induce deep relaxation, freedom, and ease. Imagine that the breath moves in from below the nostril and travels all the way up past the center of the eyebrows and into the middle of your brain. takes 5-10 minutes and is identical to widely used modern mindfulness What is yoga nidra? After all, people have been practicing sleep meditation and dream yoga for countless Here is a script that you can use in your classes. 15-Minute Yoga Nidra Meditation Yoga Nidra is a guided meditation technique practiced lying down in Shavasana (Corpse Pose). You are laid on your back on a water lily, floating on top of Notify me of follow-up comments by email. Prepare a yoga mat or blanket. Whole spine. Gently cover the eyes with a dry, warm washcloth . Lie on your back and perhaps place a bolster under your knees to help support your lower back. The nose, the mouth, the right cheek the left cheek both cheeks together. Learn more about yoga nidra, its science-based health benefits, as well as how to do it, here. Quick 15 minute stress relief mindfulness meditation this guided meditation is only 15 minutes long, but it's focus on stress relief makes it great for people who need a quick break to check in and be present among the chaos of. etc. This turned out to be a pretty accurate representation. It's appropriate for kids of all ages. Right shoulder. No force, no strain. The center of the left hip, let your attention run down the thigh to the left knee, through the shin to the left ankle, tip of the left big toe, tip of the left second toe, tip of the left middle toe, tip of the left fourth toe, tip of the left little toe, left ankle, left knee, deep in the left hip, let the whole left leg rest. Upper back. If youve done a course with us please check the What to say beforehand section in the Yoga Nidra manual for suggestions. Many thanks Become aware of your arms and legs and your body lying stretched out on the floor. Friends, family. Behind The earth beneath you. Go to the door, it is cool and dim inside. If you have questions, please check out our Privacy Policy. These are very subtle physical points between the body and the floor. Head, togetherthe whole of the upper body togetherthe whole lower body togetherthe whole of the body together. The meditative state is completely different than sleep state and includes conscious awareness. Notice which parts of you are touching the ground. Rest. constrained on too tight a collar. Eventually the walk ends and you feel a deep, deep joy slowly Required fields are marked *. And how do they smell? Say to yourself: I am awake.. You can also use it to prepare for your own personal Second toe. Ambuja Yoga has morphed into more than she could have ever dreamed and she is thrilled to have a "job" she loves. Bring your awareness to the right side of your body. hammers down upon you, cleaning you inside and filling up your heart Little toe. I will not sleep. Withdraw your mind and concentrate on the space in front of your closed eyes, the space we call chidakasha. It is infinitely complex. Go to the left hand. thoughts and emotions without becoming attached to them. After each class I felt stronger in mind and body and excited about the growth I was experiencing in my practice. your body. shelter, electricity. The heart. I hope your students enjoy the practice. You can lie on your back with a bolster under your knees and a folded blanket behind your head; or sit comfortably, perhaps on a bolster or a few folded blankets. techniques. This will vary depending on the teacher and the experience level of the students. Right shoulder blade. Feel free to rewrite the text so it sounds more like you and then it will flow better when you guide the Nidra. Elbow. Third toe. Try This 30-Minute Yoga Nidra Script for Deep Sleep and Relaxation [+ Video] 5 Guided Meditation Scripts 30 Minutes Pack 15 Easy to - Etsy. Click here! document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. I want you to stay awake. When you are sure you are wide awake, sit up slowly and open your eyes. Sole of the foot. I will remain awake throughout the practice. And exhale fully out through your mouth. Slowly, breathe all the way in and all the way out. These cookies will be stored in your browser only with your consent. Any comfortable seated position. Maybe its a brook or a lake or a small waterfall or the ocean?Pause, You sit down and enjoy the tranquility and you feel a soft and comfortable breeze against your skin.Pause, Here you can sit for a while if you want, or maybe you choose to dive into the water and swim for a while and the water feels soft like silk and the temperature is perfect.Pause, and now visualize sitting next to the water again. Copyright2008-2023 World of Lucid Dreaming. If you are practicing yoga nidra, make sure that you are comfortable. Notice your inhales enter in through the nose and feel the breath moving out of the nose. Right eyebrow. 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. thoughts and emotions. Spend the next few moments ensuring that you are as comfortable as possible. You breathe deeply and feel yourself relax. Tip of the nose. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Crown of the head, forehead, right eyebrow, left eyebrow, the eyebrow center, right eyelid, left eyelid, right eye, left eye, right ear, left ear, right cheek, left cheek, nose, tip of the nose, right nostril, left nostril, upper lip, lower lip, both lips together, chin, jaw, throat, right collar bone, left collar bone, right chest, left chest, middle of the chest, navel, abdomen, lower abdomen. You want to be as still as possible, so make sure that youre as comfortable as possible. Back of the head. 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. Groin. Summary: Create an allowing, no-performance and caring atmosphere, where participants feel welcome just the way they are. Here is a nice description from the Yogatrval (24-26), a Legs cold. There are some key differences between iRest and Yoga Nidra. Stay with your breath as it flows up and down your spinal column, golden, vibrant, radiant. Second finger. Mid-back. something else. Waist. Hip. Feel free to lazily open your eyes if that is helpful and then let the eyes fall closed again, Begin to move your body. Most beautiful of all is the bright, brilliant, beaming Direct your students to clear their minds and just become aware of their breath. Forehead. It takes an extraordinarily rare sleep disorder to deprive someone of dream sleep. Finally you have done it and you feel faith, contentment and Wrist. Meditation for Self-Love (A Nine-Minute Guided Practice) First, make yourself comfortable. Its all too common for us to get up in our heads. Right knee. Feel free to give some examples if you think its necessary. steps more along the same path! Left arm. What do you see?Pause, and you see a swing and a bench and you choose one of them and you sit down feeling so relaxed and free. thoughts. Step 2: Watch without reacting. every little thing. Its also one of the yoga nidra scripts that my yoga teacher training students learn in their yoga nidra module. Rest in the changing sensations of your breath, As you move into a mental version of alternate nostril breathing the body will remain still and the breath easy. Bring your awareness back to chidakasha, bring your awareness to the dark space you see in front of your closed eyes. This should be a short, positive statement in simple language. Rest. In our courses we weave in techniques from trauma-informed yoga. you find it is over too quickly. Listed on Jul 26, 2022. (or, if you're after a daytime nap - you might lay down on the floor in the savasana pose). Repeat your resolve now three times clearly, with feeling and emphasis. Scripts provide a systematic dialogue that can be used by a yoga teacher working with students or recorded by a practitioner for personal use. It is possible to do yoga nidra on your side, but not You are on a high cliff top, sparse vegetation and dry dirt Yoga Nidra, known as yogic sleep, is a beautiful way to help your students experience full mental, physical and emotional relaxation. further with the 61 Point Relaxation Technique. One where physical laws can be manipulated (there is no spoon, Neo) and your fantasies can come true in an instant. LP (1 minute), Gently roll to your side Let the eyes open softly so that you can take in some light and color. details are often overlooked. Gently guide your awareness back to your physical body, lying on the earth. If you want more inspiration, me and my colleagues Melanie Cooper, Johanna Alvin and Josefin Wikstrm have recordings on Yogobe, Insight Timer and SoundCloud, both in Swedish and English. Without opening your eyes, become aware of your surroundings. Make sure that you are warm enough and that your position is one that will be comfortable for the duration of the practice. Use any props you have available to support your body. Pause. If thoughts occur, let them come and go but continue watching the dark space, continue with this detached awareness. You are a wanderer, alone, trekking across a vast continent. See the breath move from nostril to the brain, brain to nostril with ease. of the session be it falling asleep, deep relaxation, Feel free to light incense and have relaxing playing in the background. visualizations that provoke the necessary emotions and feelings but Lay back in your bed and close your eyes. Feel the flow of your breath in and out of your lungs. Simply resting deeply in between the two. From the lips, we go to the breath, drawing your attention to the natural ingoing and outgoing breath. Swirling thoughts, anxiety and stress. nidra, how to prepare for it - and finish up with some simple yoga 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. This Yoga Nidra script is intended for those seeking deep rest and relaxation. Yoga Nidra, known as yogic sleep, is a beautiful way to help your students experience full mental, physical and emotional relaxation. Become aware of your breath. Aim for each session to last around 20 minutes. Back of the neck. You feel your feet connected to the Earth, wholesome energy Focusing on them in a non-judgmental way, moving between sounds whenever a new one is observed. You can also use this yoga nidra for yourself! Whats the Difference Between Yoga Nidra and Meditation? Summer comes. It is mandatory to procure user consent prior to running these cookies on your website. Allow yourself to become calm and relaxed.take a deep breath, and as you breathe in, feel calmness spreading throughout your body. Let your attention rest in between your eyebrows, Without changing anything witness the rhythm of your breath. allows your own subconscious the freedom to fill in the gaps. Feel free to substitute your own words so it feels authentic. You imagine the comforts you have running water, heat, This short yoga nidra script will take approximately 20-25 minutes and its format is inspired by the teachings of the Bihar School in India and it follows an inward journey through the koshas, from annamaya kosha to anandamaya kosha. A lucid dreamer will use the hypnagogic state as a springboard As your awareness comes back, invite your breath to deepen. collective heart of humanity. I am breath." It is published in Julie's Yoga Meditations book and is on the CD included with the book. Your heart grows bigger. people when all their former attachments have vanished because of the The consent submitted will only be used for data processing originating from this website. You can make each script yours by adapting the language to suit your style and personality. You may even use the word rest silently on each part of your body to help you relax. The whole of the right leg, the whole of the left leg, both legs together.whole of the right arm, the whole of the left arm, both arms together.whole of the back.. the whole of the front the whole of the headtogetherlegs, arms, back, front. and now, explore if any part of the body feels a little warmer than the rest.Short pause, if you cant find anything special you can choose to focus on the heart, for example and imagine a nurturing warmth in there.Pause, and now feel if any part of the body feels a little cooler than the rest.Short pause, if you cant find anything special then you can choose to focus on the sensation between your upper lip and nose. Time: 15 minutes Begin by treating yourself to an enjoyable and satisfying stretch. Dont rush. Meditation For Stress feel your heart grow larger still. Lower abdomen. half-awake state and then. Practice tailoring Yoga Nidra for specific individuals and groups. This website uses cookies to improve your experience. Recent Posts. Lie quietly for a few moments and keep your eyes closed. An online Yoga Nidra Training is coming soon for teachers wishing to write their own scripts. you feel an itch or compulsion to move, try to re-focus on your Left thigh. Expert yogis can achieve a blissful state during Yoga Nidra practice. The resolve you make during yoga nidra is bound to come true in your life. Self paced (on-demand) and in-person options available. This use does not convey the right to borrow from this script or to reproduce it in any way. | Ambuja Yoga, Restorative Yoga for Grief and Loss | Ambuja Yoga, Deep Relaxation: Yoga Nidra Inspired By The Ocean | Ambuja Yoga. The practice of yoga nidra is now complete. Heel. Pingback: 8 Benefits of Yoga Nidra: Reduce Stress, Improve Sleep | Ambuja Yoga, Pingback: Is it Shavasana or Savasana? Sarah is a Brighton-based yoga teacher and teacher trainer with a passion for teaching self-inquiry and rest. We'll assume you're ok with this, but you can opt-out if you wish. Left big toe. You should be lying on your back with the knees slightly bent and supported. march. So read, learn, and take the wisdom along with you on and off the mat. After all, yoga nidra visualisations take place in the Awareness of coldness, awareness of coldness. Relax the palm of your left hand, the back of your left hand, your left wrist, forearm, elbow, upper arm. Workshop: Write your own Yoga Nidra Scripts, Free: Yoga Nidra with Jennie Wadsten on Insight Timer, Free: Yoga Nidra with Jennie Wadsten on SoundCloud, Free: Yoga Nidra classes with Jennie Wadsten & Team. Feel your belly rise on the inhale and feel your belly fall on the exhale. The right hand thumb. Theres bound to be something, right even if its just You age. The right ear the left ear both ears together. be easily downloaded and followed. Begin to visualize the breath moving in through the right nostril and out through the left nostril. re-focusing awareness on our breath. Imagine before you a transparent screen through which you can see infinite space.a space that extends as far as the eyes can see. to look up at your sky and see which of the themes in your life are up Use a pillow or folded blanket under your head and a cushion or bolster underneath your knees will help release your lower back.