1.

SCRIPT: EXPLORING YOUR IMAGERY ABILITIES

Begin by getting comfortable where you are...let

yourself breathe easily and comfortably...take a couple of slow, deep

breaths and let the out breath be a real lettinggo kind of
breath...just begin to let go of any unnecessary tension or
discomfort...as you relax allow your eyes to close and begin to focus
inside.…

As I ask you to imagine a variety of things, allow

yourself to observe what happens for you...remember, there is no

right or wrong way to imagine these

things...just notice what it’s like for you...that’s your only

responsibility now...noticing what it’s like.…

Imagine a triangle . . . any type of triangle will

do...you may imagine you see it on a screen, like a movie or

television screen, or you may imagine it in your mind...just notice
which is easier for you...notice what type of triangle you
see...perhaps there is more than one ... notice if the image is steady
and vivid, or if it comes and goes, or changes as you watch
it...remember, it doesn’t really matter how you imagine it...just stay
relaxed and observe what is happening.…

If you’d like the image to be clearer or more vivid, imagine you have
a set of controls like you do on your TV

set and experiment with them until the image is the way you want
it...or just take a couple of deep breaths and relax more deeply as
you let them go, letting the image become clearer as you do...notice
how these techniques work for you.…
Now let the image go...and let a square form in your mind’s eye or
on your mental screen...any kind of square is fine...just notice what
it’s like as you continue to observe it...now let that image fade and
imagine a circle...notice how big or small it is, and how round...let
the circle be yellow...a bright yellow circle...notice if it helps to think
of the sun or a yellow lemon...let the yellow fade and imagine the
circle is red...like an apple or something red that’s familiar to
you...now let that go and imagine the circle is blue...like the sky or
the ocean...let the circle become three-dimensional and form a
sphere...and let the sphere begin to rotate slowly...see it rotating
and let it

become a globe, spinning in space, as if you were looking back at

the earth from outer space.…

Now come back to earth...imagine you are in the

country, and it’s wintertime...you are walking through the freshly

fallen snow and can hear and feel it crunch beneath your boots...the
air is cold and crisp, and you can see your breath as you exhale...in
the distance a church bell is pealing...and somewhere a radio is
playing “Jingle Bells”...notice what that sounds like.…

Now let that image fade and imagine instead you are on a beautiful
warm tropical beach...the sky is blue, and the sun is bright and
warm on your skin...the sand is warm beneath your feet...the ocean
is vast, and the waves roll to the shore one after the other in a
timeless, tireless rhythm...you can hear the sound of the waves
breaking, advancing, and retreating on the sand...imagine that you
walk down toward the water, feeling the sand becoming hotter
underneath your feet...you may begin to walk a little more quickly as
it becomes hotter and hotter...

as you reach the water line where the water has

washed and cooled the sand and you feel the relief of the cool
wetness on the soles of your feet...as you walk a little way into the
cool swirling water, it washes around your ankles, and as it retreats,
it draws away some of the sand beneath your feet...the movement
of the sand and water feels good beneath you.…

Now let that image go...and imagine you are in a

room from your childhood — a room where you had some very good
experiences...notice where you are...and what you see there...notice
what sounds you hear there...and perhaps an odor or aroma that’s
special to that

place...notice how it feels to be there.…

Let that image go...and imagine the aroma of freshground

coffee...now imagine there’s a plate of your

favorite food in front of you, beautifully prepared from the freshest

ingredients...you lean over and inhale the aroma...then taste
it...notice what it’s like as you taste it, chew it...and swallow.…

Let that go...and imagine you are walking along the path in the
forest...it’s a beautiful day...and you meet

someone friendly on the path...you stop to have a brief conversation

with this person...notice who you meet and what you talk
about...notice how you communicate with one another.…

If there are any loose ends, or if you want to continue this talk,
arrange with the imaginary person to meet again at a later time.…

Now let that go...and recall some time you felt very much at peace
with yourself...a time when you felt very peaceful, very centered,
and calm...imagine it as if it were happening right now...notice
where you are...and who

you’re with...what you’re doing...notice your posture...

and your face...your voice...especially notice the feelings of
peacefulness and centeredness in you...notice where you feel these
qualities, and let them be there...let them begin to grow in you...let
them amplify and expand, filling your whole body with feelings of
peacefulness and calm...let the feelings overflow your body to fill the
space around you...so that all of you is bathed in this
peacefulness.…

Now slowly let yourself begin to become aware of the room...and let
yourself come awake and alert, bringing back with you any feelings
of peacefulness you may have experienced...remember what was of
interest or importance to you, and take some time to write about
it.…

2. SCRIPT: BASIC RELAXATION SKILLS

Prepare to relax by taking a comfortable

position...loosen any tight or restrictive clothing...and make sure you

will be undisturbed for about twenty to thirty minutes...remember,
relaxation is something that happens all by itself if you let it...and
learning to relax is learning to allow relaxation to happen...no one
really knows exactly how you relax, but as you think relaxing
thoughts, your body responds by letting go...we don’t really know
exactly how you walk, or talk, or scratch your head...you just decide
to do these things, and your body responds...in the same way, it
responds to your decision to let go and relax...as you learn to relax,
please don’t concern yourself with how quickly you are relaxing or

whether or not you are relaxing deeply enough...you will find, as you
practice relaxation, that at different times you will relax at different
rates...sometimes relaxation will occur slowly and subtly...other
times you will relax very deeply, very quickly...and it really doesn’t
matter how you relax or how deeply you relax at this time...just that
you notice how relaxation feels to you when it does occur...as you
begin to let go and begin to notice the sensations of relaxation that
you have.…

As you practice relaxation, you will find yourself

relaxing more easily, more quickly, as you become more familiar with
how it feels...as you relax and let go of any tension you feel in your
body, you may find numerous benefits such as becoming more
relaxed in general...or

becoming more able to cope with the stresses of everyday life...you

may be able to relax parts of your body that have become painful
through chronic tension or stress and reach even deeper levels of
relaxation.…

Remember, if you can shift your position to become

even more comfortable, please go ahead and do so...it will only help
you relax more easily...the more comfortable you get, the deeper
you can relax.…

You might like to know that when you relax, you need not lose your
awareness of your surroundings...and just as a sleeping mother can
ignore traffic sounds all night yet awaken at the first soft murmur of
her infant child, your unconscious mind can monitor your
surroundings, allowing you to relax in safety...you can allow outside
sounds and noises to be in the background of your awareness, since
they are of no importance at all to you now...yet if there were ever
any threat or danger to you while you were relaxing, you would be
aware of that, and come instantly awake, alert, and capable of
dealing with the situation.…

Knowing this, you can begin to relax more deeply by taking a couple
of deep, slow breaths, and as you let go and exhale, let it be a real
letting-go kind of breath...and imagine yourself beginning to release
any tension or stress you may feel in your body...you may want to
imagine that as you breathe in, you fill yourself with clean, fresh air
and energy...and as you breathe out, you release tension and
discomfort...just imagine it in some way leaving your body with your
breath...no need

to force it...just imagine it...breathing in energy and breathing out

tension...good ...(allow time for three to six such breath
cycles)...now let your breathing return to its natural
rhythm...breathing is a good example of an automatic process...so
many millions and billions of automatic processes happening in your
body every moment of every day...your heart beating...your blood
circulating to every part of your body...the wondrously complex
chemical reactions happening in every cell...all happening without
your ever having to know exactly how it happens...and in the same
way, relaxation happens...and feeling more comfortable.…

And now focus your awareness on your left

foot...merely notice any tension that may be there...and invite your

left foot to relax...and let go of that tension...

letting go of any tension you may be holding in

your left foot...releasing and relaxing...allowing your left foot to relax

more comfortably...without any concern for how deeply or
comfortably your left foot goes ... just noticing the sensations of
letting go in that foot...the feelings of letting go...now...in your left
foot...allowing

your foot to reach a deeper and more comfortable state of ease...a

really enjoyable and pleasant feeling of relaxation beginning to
deepen in that foot.…

And now, notice any tension you may be holding in

your right foot . . .and release and relax your right foot...and notice
any sensations of relaxation beginning to deepen in your right
foot...in both your feet...as you allow your feet to head for a deeper
and more comfortable state of relaxation...knowing that at any time,
when you relax any part of you, the rest of you relaxes more deeply
as well...and as you allow the relaxation in your feet to deepen,
notice any tension you may be holding in your left calf...releasing
and relaxing any tension you may be holding in the muscles of your
left calf...just letting go...and allowing it to relax...not really worrying
about how it relaxes...and notice any tension you may be holding in
your right calf muscles...and allow that to release and relax...release
and relax the muscles of your right calf...noticing the sensations of
relaxing in your calf muscles...spreading down through your ankles
and your feet...and allowing that sensation of relaxation in your
lower legs to deepen and continue as you notice any tension you
may be holding in the muscles of your left thigh...the

large muscles of your left thigh...that do so much work during the

day...and release and relax the muscles of your left thigh . . . a s you
let go more easily and deeply...notice any tension you may be
holding in your right thigh muscles...release and relax the muscles of
your right thigh...allowing your thighs to release more deeply and
comfortably and noticing the sensations of comfort and release as
they occur...deepening sensations of relaxation...just letting go,
letting it deepen...almost as if it was happening all by itself.…

When you give it permission to relax, your body

relaxes...notice the pleasure and comfort, the enjoyable feeling of

letting go...and relaxing more deeply...and allowing that sensation of
relaxation in your legs to deepen.…

Bring your attention to the muscles of your lower back and

buttocks...notice any tension in this very important part of your
body...this hard-working part of your body...and release and relax
any tension you may be holding in this area of your body...allowing
those muscles to take a well-deserved rest...just letting go of any
unnecessary tension and stress in that part of your body...and
noticing the pleasant sensations of relaxation coming into the large
muscles of your lower back and buttocks...notice any tension you
may be holding in your pelvis and around your genitals...allow that
area of your body to release and relax...feeling a deeper and more
comfortable sense of relaxation coming through your pelvis, your
genital area . . . the whole lower part of your body...now...going
deeper and more relaxed...to a more comfortable level of body and
mind...release and relax any tension you may be holding in the
muscles of your midback and abdomen...allowing this area of your
body to join in the sense of deeper, more comfortable
relaxation...release and relax any tension you may be holding in the
organs in your abdominal cavity...feeling the entire abdomen
relaxing more deeply...easily...comfortably...release and relax any
tension you may be holding in the muscles of your

chest...and in the organs in your chest...in the muscles between and

over your should blades...allow you entire chest to relax
easily...deeply...comfortably...allowing the relaxation to deepen in
every part of you as well...not too

deeply...just deeply enough for you to feel most comfortable...

in your shoulders...the muscles of your shoulders

relaxing and letting go...releasing and relaxing any tension in the

muscles of your shoulders . . .and your upper arms...allowing your
upper arms to join in this pleasant and enjoyable sense of letting
go...letting go of any tension in your arms and your
elbows...releasing and relaxing any tension you may feel in your
forearms...wrists...and down into your hands...notice any tension in
your hands, in the many small muscles in your hands...and inviting
your hands to let go...to join in this deeper and more comfortable
state of relaxation...

notice the pleasant feelings of relaxation in each individual

finger...your index fingers relaxing...your middle

fingers relaxing...your ring fingers...your little fingers

...your thumbs deeply and comfortably at ease.…

Now notice any tension you may be holding in the

muscles of your neck...the muscles that hold your head up all

day...and allow them now to take a well-deserved rest...releasing
any tension you may be holding in your neck...just allowing it to go
easily and naturally...inviting your neck to join with the deep,
comfortable state of relaxation you feel in other parts of your body.…

And now release and relax any tension you may feel

in your scalp and forehead...notice a comfortable sense of relaxation

beginning to come into the muscles of your scalp and forehead,
flowing down through the muscles of your face...your cheeks...your
jaw...relaxing your jaws...

feeling a releasing and ease in your face...releasing any tension you

may feel in the little muscles around your eyes...allowing them to let
go and imagine that pleasant sense of softening flowing down
through your face...your neck...your shoulders...and all the way
through your body...a very pleasant, comfortable, and deep sense of
relaxation.…

And you may be finding that as your body has become more
relaxed...your mind, too, has become more quiet...

and still...and please take a few moments to enjoy this deeper, more
comfortable state of body and mind...allowing your mind to become
quiet . . .and calm. . .and still . . .

allowing the relaxation to deepen.…

Good ... you will find that each time you practice

relaxation you will be able to relax more quickly...more easily...and

more deeply.…
Relaxation is something you learn...like playing a piano...or driving a
car...or playing a game...and you get better and better as you do it
more and more.…

Now to bring yourself awake...but bringing back with you a

comfortable sense of this relaxation...all you need to do is count
upward mentally from one to five...picture each number in your
mind as you count up...and when you

reach the number five, you can find yourself wide-awake, alert,
relaxed, and feeling better than before...you may feel refreshed as if
you had just had a deep, refreshing sleep...

you will come wide-awake and alert, ready to go about your day,
when you reach the number five...in a moment, I will count from
one to five, and you can come back wide-awake, feeling refreshed,
relaxed, and better than before...picture the number one in your
mind’s eye and begin to come back to your awareness of the outside
world...see the number two and come more awake, sensing your
body light and free of tension...see the number three and become
aware of the room you are in, the sounds around you, and imagine
you are waking up from a deeply refreshing nap...when you reach
five, you can come fully awake and aware...see the number four and
come more awake and alert . . . s ee the number five, and your eyes
can open, and you may want to stretch and smile to come all the
way back...refreshed, relaxed, and feeling better than before.…

3. SCRIPT: DEEPENING WITH IMAGERY

Begin to relax by taking a comfortable position...

loosening any tight or restrictive clothing or jewelry...

and making sure you won’t be disturbed for about twenty

minutes...take a couple of deep, slow breaths and let the out
breaths be real letting-go kinds of breaths...as if you are beginning
to release any tension or discomfort in your body.…
Now that you have learned to relax, you will find that your body and
mind relax more quickly and more easily than ever before...as you
focus your attention on each part of your body, you can invite it to
release and relax any tension that may be there, and then merely
allow it to

release in its own way.…

Focus your awareness on your left foot, and invite

your left foot to release and relax any tension it may be

holding...notice the beginning sensations of relaxation in that
foot...in the same way, invite your right foot to release and relax any
tension that might be there...invite the muscles of your left calf and
shin to release...and your right calf and shin...just notice and allow
your lower legs to relax in their own way, becoming more
comfortable and at ease all the while.…

Remember, as each part of you relaxes, all of you

relaxes more deeply, and as you relax more deeply, each part can
relax even more easily.…

Invite your left thigh and hamstrings to release and relax...and your
right thigh and hamstrings...allow your hips and pelvis to join in this
letting go and releasing of tension...allow your entire lower body to
release and relax...and notice the relaxing sensations...allow it be a
comfortable and pleasant experience...invite your lower back and
buttocks to join in releasing and relaxing any tension that may be
there...and your genital area.…

Invite your abdomen to relax...the muscles of your

abdomen and your midback...to join in this deeper, more

comfortable state of relaxation...invite the organs in your abdominal
cavity to also join in this letting go, this release...and just allow that
whole lower half of your body to let go and become even more
deeply comfortable and at ease...invite your chest muscles and the
muscles in your shoulder blades to release and relax...becoming soft
and at ease...the organs in your chest joining in this deeper, more
comfortable state.…

Imagine your shoulders and neck muscles becoming

soft, releasing any tension that may be there...allowing them to take

a well-deserved rest...and this relaxation flowing down over your
shoulders into your upper arms...

elbows...forearms...wrists...and hands.…

Invite all the small muscles of your hands...in between your

fingers...to release and relax and become very comfortable and
deeply relaxed...your index fingers...

middle fingers...ring fingers...little fingers...and your thumbs...deeply

relaxed...all the way to the very tips.…

Allow your scalp and forehead to release and relax any tension that
may be there...becoming soft and smooth and at ease...the muscles
of your face soft and at ease...and allowing a very pleasant sense of
relaxation to come into the small muscles all around your
eyes...inviting those muscles to release any tension and to feel that
sense of letting go flowing through your face and jaws...neck and
shoulders...and all the way down.…

And as your body relaxes more deeply, your mind

becomes quiet and peaceful as well.…

Now to deepen this comfortable state of relaxation and

concentration, imagine yourself at the top of a stairway that has ten
steps leading down from where you stand...
let it be any kind of stairway...one you’ve seen before or one you
just make up...and take some time to observe it in detail...notice
what the stairs are made of...how steep or shallow they are...how
wide or how narrow...do they go straight down, do they spiral, or is
there a landing halfway down?. . .Are the stairs covered with
anything?...

What is the texture beneath your feet?...Is

there a banister or handrail to hold as you go down?

When you are ready, begin to descend the staircase one step at a
time, counting backward from ten to one as you go, one number per
step...allowing yourself to feel more deeply, more comfortably
relaxed with each step you descend...let this imaginary staircase
help you reach an even deeper, more comfortable level of body and
mind with each step down...ten...nine...deeper and more
comfortably relaxed . . . e ight . . . e ach step takes you deeper. . .

seven...and six...easily and naturally...five...halfway down...with

nothing to worry...nothing to bother...four...

deeper...more comfortably relaxed...three...no need to worry about

exactly how deeply or how comfortably you go...two...and one...at
the bottom of the stairs...very comfortable and deeply relaxed in
body and mind.…

To further deepen your relaxation, imagine yourself now in a very

beautiful, peaceful place....This might be

somewhere you’ve visited before or somewhere you make up in your

imagination...just let the image of the place come to you....It really
doesn’t matter what kind of place you imagine as long as it’s
beautiful, quiet, peaceful, and serene....Let this be a special inner
place for you...somewhere that you feel particularly at ease...a place
where
you feel secure and at one with your surroundings...

maybe you’ve had a place like this in your life...somewhere you go

to be quiet and reflective...somewhere special and healing for
you...or it could be a place you’ve seen in a movie...or read
about...or just dreamed of...it could be a real place, like a meadow,
or a beach...or an imaginary place like floating on a soft cloud.…

Let yourself explore whatever quiet imaginary place you go to as if

you were there now...notice what you see there...what sounds you
hear...even the smells or aromas that you sense there...notice
especially what it feels like to be there, and immerse yourself in the
beauty, the feelings of peacefulness...of being secure and at ease.…

As you explore this special inner place, find a spot that feels
particularly good to be in...a spot where you feel especially
calm...centered...and at ease...let yourself become comfortable and
centered in this spot...let this be your “power spot” — a place in
which you draw from the deep sense of peacefulness you feel
here...a place of healing...

and of rest...and a place where you can explore and use the power
of your imagination to best effect.…

Take some time to relax into the deep feelings of

peacefulness, quiet, and healing you can sense in this spot...take as

much time as you need.…

When you are ready, prepare yourself to come back to your waking
state...remember, this is your special inner place, a place you can
return to at any time of your own choosing...a place within where
rest, healing, and peace are always available...a place that is always
with you...and a place you can draw from when these qualities are
needed.…
To return to waking, but bringing back with you the sense of
peacefulness and healing you have experienced here...all you need
to do is to recall the imaginary staircase you descended...imagine
yourself at the bottom of the

stairs...with ten steps up...as you ascend the stairs, you become
more and more wide-awake, alert, and aware of your
surroundings...when you reach ten, the top of the stairs, let yourself
come wide-awake, alert, and

refreshed...feeling better than before....

...one...two...coming up, coming more awake...

three...four...bringing back with you a sense of peace, of

relaxation...five...when you reach ten you may open your eyes,
stretch, and come all the way wideawake...

six...feeling refreshed as if you had a very good

nap...seven...at ten you will be wide-awake and alert, feeling very

good and refreshed...eight...your eyes may start to feel like they
want to open...nine...and ten...at the top of the stairs and wide-
awake.…

Open your eyes...stretch...smile...and come alert,

refreshed, and wide-awake again.

4. SCRIPT: YOUR HEALING IMAGERY

Begin by taking a couple of deep, full breaths...and let the out

breath be a real letting-go kind of breath...

make sure you are comfortable...and that you won’t be disturbed for
twenty minutes or so.…

As you breathe comfortably and easily, invite your

body to relax and let go of any unnecessary tension...take the time
to bring your attention to each part of your body, and invite it to
release and relax as you have so many times before.…

Release and relax any tension you may have in your

left foot...your right foot...your calves...your thighs and

hamstrings...your hips...pelvis...genitals...lower back...buttocks.…

Take your time and sense the comfortable feelings of deepening

relaxation beginning in the lower half of your body . . . e asily . .
.naturally . . . invite your abdomen to release and relax and join in
this more comfortable and pleasant state of relaxation...the organs
within your abdomen...your midback and flanks...your chest...the
muscles across and between your shoulder blades...deeper

and more comfortably at ease . . . the organs in your chest . . . b

reathing easily and naturally. . . y our shoulders...

and neck...relaxing more deeply, more comfortably,

more easily.…

As each part relaxes, you relax more deeply...and as you go deeper,

it is easier to relax....The relaxation is flowing down your upper
arms...your elbows...forearms...

wrists...and hands...sense the relaxation in the

small muscles between your fingers...and all the way to the tips of
the index fingers...the middle fingers...ring fingers...little
fingers...and thumbs.…

Scalp and forehead soft and relaxed...the muscles of the face soft
and at ease...the little muscles around the eyes relaxing more
deeply...more pleasantly...more comfortably.…
And imagine yourself at the top of your imaginary

staircase that leads to an even deeper and more comfortable state

of mind and body. . .notice what it looks like today...and descend
one step at a time...going deeper, more comfortably relaxed with
each descending stair...let it be an enjoyable experience...head for
that special inner place of peacefulness and healing you have visited
before.…

Ten...nine...deeper, more comfortably relaxed as you go down the

stairs...eight...seven...not being concerned at all with how deeply
you go or how you go more deeply...

six...easy...comfortable...five...just allowing it to happen.

. .and four. . . c omfortable and pleasant . . . three . . .

two...body relaxed yet your mind still aware...one.…

And go in your mind to a special inner place of deep relaxation and

healing...an inner place of great beauty, peacefulness, and security
for you...a place you have visited before, or one which simply occurs
to you now.…

It really doesn’t matter where you go now in your

mind as long as the place is peaceful, beautiful, and healing to

you...take a few moments to look around this special inner place and
notice what you see...what you

hear...perhaps there’s an odor or aroma here...and especially notice

any feelings of peacefulness, safety, and connection that you feel
here....

As you explore, find the spot where you feel the most relaxed,
centered, and connected in this place...become comfortable and
quiet in this place.…
When you are ready, focus your attention on the

symptom or problem that has been bothering you...simply put your

attention on it while staying completely

relaxed...allow an image to emerge for this symptom or

problem...accept the image that comes, whether it makes sense or
not...whether it is strange or familiar...whether you like it or
not...just notice and accept the image that comes for now...let it
become clearer and more vivid, and take some time to observe it
carefully.…

In your imagination, you can explore this image from any angle and
from as close or far away as you like...

carefully observe it from different perspectives...don’t try to change

it...just notice what draws your attention.…

What seems to be the matter in this image?...what is it that

represents the problem?…

When you know this, let another image appear that

represents the healing or resolution of this symptom or

problem...again, simply allow it to arise spontaneously…

allow it to become clearer and more vivid...carefully observe this

image as well, from different perspectives...

what is it about this image that represents healing?...

Recall the first image and consider the two images

together...how do they seem to relate to each other as you observe

them?...Which is larger?...Which is more powerful?...

If the image of the problem seems more powerful,

notice whether you can change that...imagine the image of healing
becoming stronger, more powerful, more

vivid...imagine it to be much bigger and much more

powerful than the other.…

Imagine the image of the problem or symptom turning into the

image of healing...watch the transformation...

how does it seem to happen?...Is it sudden, like

changing channels on television, or is it a gradual process?...If it is a

process, notice how it happens...notice if what happens seems to
relate to anything in your life.…

End your imagery session by focusing clearly and powerfully on this

healing image...imagine it is taking place

in your body at just the right place...notice whether you can feel or
imagine any changing sensations as you imagine this healing taking
place...let the sensations be sensations of healing . . . a ffirm to
yourself that this is

happening now, and that this healing continues in you whether you
are waking . . . s leeping . . . imaging . . . o r going about your daily
activities.…

When you are ready, prepare to return to your waking

consciousness...imagine yourself at the bottom of your imaginary
staircase...and begin to ascend...one...two...

allowing this image of healing to continue to work within

you...three...becoming more and more aware of your

surroundings...four...when you reach ten you may come wide-awake

and alert, feeling refreshed and better than before...five...lighter and
lighter...six...aware of the room you are in...seven...feeling refreshed
and relaxed and better than before . . . e ight . . .almost wide-awake
now...nine...your eyes may want to open now...and

ten...allow your eyes to open and come fully wideawake

. . . f eeling refreshed, relaxed, and better than

before...and stretch and smile and go about your day.…

5. SCRIPT: MEETING YOUR INNER ADVISOR

Begin to relax by taking a comfortable position, loosening any

restrictive clothing, making arrangements for

thirty minutes of unrestricted time...take a few deep breaths and

begin to let go of tension as you release each breath...allow yourself
a few minutes to relax more deeply, allowing your body to let go and
your mind to become quiet and still.…

Imagine yourself descending the ten stairs that take you deeper to
your quiet place...ten...nine...deeper and more
relaxed...eight...seven...easily and naturally...

s ix. . . f ive . . . d eeper and more comfortably relaxed . . .

four...your mind quiet and still, but alert...three...

two...deeper and more comfortably at ease...and one.…

As you relax more deeply, imagine yourself in your

special place of beauty and serenity as you did in the previous

imagery exercises...take a few minutes to experience the
peacefulness and tranquility you find in that place.…

When you are ready, invite your Inner Advisor to

join you in this special place...just allow an image to form that
represents your Inner Advisor, a wise, kind figure who knows you
well...let it appear in any way that comes and accept it as it is for
now...it may come in many forms

— a wise old woman or man, a friendly animal or bird, a ball of light,

a friend or relative, a religious figure. You may not have a visual
image at all, but a sense of peacefulness and kindness instead.…

Accept your advisor as it appears, as long as it seems wise, kind,

and compassionate...you will be able to sense its caring for you and
its wisdom...invite it to be comfortable there with you, and ask it its
name...accept what

comes...when you are ready, tell it about your problem...

ask any questions you have concerning this situation...

take all the time you need to do this.…

Now listen carefully to your advisor’s response...as you would to a

wise and respected teacher...you may imagine your advisor talking
with you or you may simply have a direct sense of its message in
some other

way...allow it to communicate with you in whatever way seems

natural....If you are uncertain about the meaning of its advice or if
there are other questions you want to ask, continue the conversation
until you feel you have learned all you can at this time...ask
questions, be open to the responses that come back, and consider
them carefully.…

As you consider what your advisor has told you, imagine what your
life would be like if you took the advice you have received and put it
into action...do you see any problems or obstacles standing in the
way of doing this?...If so, what are they, and how might you deal
with them in a healthy, constructive way?...If you need some help
here, ask your advisor, who is still there with you....When it seems
right, thank your advisor for meeting with you, and ask it to tell you
the easiest, surest method for getting back in touch with it...realize
that you can call another meeting with your advisor whenever you
feel the need.…

Say good-bye for now in whatever way seems appropriate, and allow
yourself to come back to waking consciousness by walking up the
stairs and counting upward

from one to ten, as you have before. When you reach ten, come
wide-awake, refreshed and alert, and remembering what was
significant or important to you about this meeting. . . .

6. SCRIPT: LISTENING TO YOUR SYMPTOMS

Begin as always by taking a comfortable position, loosening any tight

clothing...have some writing paper and

a pen or pencil close at hand.…

Take a couple of deep, slow breaths, and let the out breath be a real
letting-go kind of breath...imagine that any unnecessary tension or
discomfort begins to flow out of your body with each
exhalation...then let your breathing follow its own natural rate and
rhythm, allowing yourself to sink a little deeper and become more
comfortable with each gentle breath.…

Invite your feet to release and relax any tension that may be
there...notice them beginning to let go...invite your calves and shins
to release as well...your thighs and hamstrings...your pelvis,
genitals, and hips...feel your whole body releasing and relaxing as it
has so many times before...just allowing your body to head for a
deeper, more comfortably relaxed and focused state...and as your
body relaxes, your mind can become quiet and still as well...easily
and naturally...without effort.…
Allow your lower back and buttocks to join in the

releasing and relaxing...allow these large muscles to become loose

and soft and take a well-deserved break...

allow your abdomen to relax as well...the muscles of your abdomen,

flanks, and midback relaxing more deeply...the organs in your
abdomen as well...your chest muscles...

y our shoulder blades and in between your shoulder

blades...letting go...easily...naturally...the organs in your chest...your

shoulder letting go...your neck muscles

. . . your arms . . . forearms . . .wrists . . .hands . . . f ingers . . .

and thumbs...releasing and relaxing...comfortably and easily . . . r

eleasing your scalp . . . f orehead . . . f ace . . . and

jaw...the little muscles around your eyes.…

And to relax more deeply...to become quiet in mind

and body...imagine yourself in that special, quiet inner place you’ve

visited before...a special inner place of peacefulness...

serenity...and security for you...take a few

moments to look around and notice what you see

there...and what you hear in this special place...and any odor or

aroma...and especially the feelings of peacefulness and safety that
you feel here...and find the spot in which you are most
comfortable...and become centered and quiet in that spot.…

When you are ready, direct your attention to the

symptom or problem that has been bothering you...your symptom
may be a pain, weakness, or dysfunction in some part of your body
or a mood or emotions that are uncomfortable for you...as you focus
on the sensations involved,

allow an image to appear that represents this symptom...

simply allow the image to appear spontaneously,

and welcome whatever image comes — it may or may not make

immediate sense to you...just accept whatever

comes for now.…

Take some time just to observe whatever image

appears as carefully as you can...if you would like it to be clearer,

imagine you have a set of controls like you do for your TV set, and
you can dial the image brighter or more vivid. . .notice details about
the image . . .what is its shape?...color?...texture?...density?...How
big is it?…

How big is it in relation to you?...Just observe it carefully without

trying to change it in any way...How close

or far away does it seem?...What is it doing?…

Just give it your undivided attention...as you do this, notice any

feelings that come up, and allow them to be there...look deeper...are
there any other feelings present as you observe this image?...When
you are sure of your feelings, tell the image how you feel about it —
speak directly and honestly to it (you may choose to talk out loud or
express yourself silently).…

Then, in your imagination, give the image a voice,

and allow it to answer you...listen carefully to what it

says.…

Ask the image what it wants from you, and listen to its answer...ask
it why it wants that — what does it really need?...And let it
respond...ask it also what it has to offer you, if you should meet its
needs...again allow the image to respond.…

Observe the image carefully again...is there anything about it you

hadn’t noticed before?...Does it look

the same or is it different in any way?…

Now, in your imagination, allow yourself to become

the image...what is it like to be the image?...Notice how you

feel...notice what thoughts you have as the

image...what would your life be like if you were this image?...Just

sense what it’s like to be this image.…

Through the “eyes” of the image, look back at yourself...

what do you see?...Take a few minutes to really

look at yourself from this new perspective...as the image, how do

you feel about this person you are looking

at...what do you think of this person?...What do you need from this

person?...Speaking as the image, ask yourself for what you need.…

Now slowly become yourself again...the image has

just told you what it needs from you...what, if anything, keeps you
from meeting that need?...What issues or concerns seem to get in
the way?...What might you do to

change the situation and take a step toward meeting the image’s
needs?…
Allow an image to appear for your Inner Advisor, a

wise, kind figure who knows you well...when you feel ready, ask
your advisor about your symptom and its needs, and any thoughts,
feelings, or circumstances that may make it hard for you to meet
these needs...ask your advisor any questions you might have, and
listen carefully to your advisor’s responses...feel free to ask your
advisor for help if you need it.…

Now, mentally review the conversation you have had

with your symptom and your advisor from the beginning...

if it feels right for you, choose one way that you

can begin to meet your symptom’s needs — some small but tangible
way you can fill some part of its unmet needs...if you can’t think of
any way at all, ask your advisor for a suggestion.…

When you have thought of a way to begin meeting its needs, recall
again the image that represents your symptom...

ask it if it would be willing and able to give you

tangible relief of symptoms if you take the steps you have thought
of...if so, let the exchange begin...if not, ask it to tell you what you
could do in exchange for perceptible relief...continue to dialogue
until you have made a bargain or need to take a break from
negotiating.…

Consider the image once more...is there anything you have learned
from it or about it?...Is there anything that you appreciate about
it?...If there is, take the time to express your appreciation to
it...express anything else that seems important...and slowly come
back to your waking state and take some time to write about your
experience.…
7. SCRIPT: TURNING INSIGHT INTO ACTION

Take a comfortable position, and have writing materials at

hand...during this exercise you will often have your eyes open and
will be writing...there is no need to do deep relaxation until you
reach the stage of mental rehearsal.…

The process of grounding is something you may or

may not do well instinctively...the following process breaks it down

into steps that allow you to make change happen from your
insights.…

The first step is to clarify your insight...take some time to state to

yourself as clearly and simply as you can what you have learned that
you wish to act on....Write down the clearest sentence you can that
expresses that insight...carefully look at the sentence you have
written and decide which word is most important...look at each word
carefully and make sure that it is just the right word to express
exactly what you mean...take as much time as you need to do this.…

Next, think about your insight and list several possible ways you
might practically act on that insight to make the changes you
desire...brainstorm this — take a large sheet of paper and write
down as many ways as you can think of that would be a step in this
direction...do not edit as you write...list all possibilities that come to
mind, whether realistic or not.…

Look over your options — can you combine any?…

Which would be the most practical for you to actually carry

out?...Which would be the simplest?...The easiest?

...Is there one way that promises the most success or the greatest
return for the least effort?…
When you are ready, choose the option that seems the most realistic
and promising for you...circle that choice on your list.…

The next step is to affirm your choice...to put your energy and
resolve behind it...it often helps to state your choice aloud...repeat
to yourself several times “I choose to...” whatever it is you have
decided to do...make your affirmation out loud.…

The fifth step is to make a concrete plan for carrying out your
choice...consider what specific steps are involved and in what order
to take them...who might you have to speak to, and what might you
have to do?...Make a specific plan in simple, yet detailed
steps...write it down, making sure it is clear and practical.…

Now rehearse your plan in your imagination...close

your eyes and take a couple of deep breaths...invite your body to

relax as it has so many times before...just allow it to be at ease and
comfortable where you are...as you breathe gently and easily, allow
your mind to become quiet and still...you may want to go to your
quiet inner

place and become comfortable there...when you are ready, imagine

yourself actually carrying out your plan...really use your imagination
to see and feel yourself carrying out your plan from start to finish to
give yourself a sense of what may happen in real life...notice which
parts seem easy and which parts are harder...during your imagery
you may become aware of obstacles to carrying out your

plan...these may be events, people, or simply feelings and attitudes

which arise as you begin to act on your plan...if you do envision such
obstacles, adjust your plan to account for them...you may find you
need to change your plan or break it down into smaller steps to
make it happen...take all the time you need to adjust your plan until
you can imagine yourself carrying it out successfully...repeat your
imagery rehearsal, imagining yourself successfully carrying out your
plan several times, until you feel comfortable with it...this will help
you energize and support this new way of acting and reacting for
you.…

When you are ready, open your eyes and come wideawake...

take some time to write about any changes or

adjustments you’ve made in your plan...and about any obstacles you

have anticipated and how you might deal with them if they
arise....The final step in grounding is to act on your plan. Carry it out
in real life for a certain amount of time...as you do this, continue to
be observant of your thoughts and feelings...notice how others react
to specific situations you anticipate, and makes it easier to carry out.

8. SCRIPT: LEARNING FROM YOUR RESISTANCE

Take a comfortable position and loosen any tight

clothing or restrictive jewelry...make sure you will not be disturbed

for thirty minutes or so.…

Begin to relax by taking a couple of deep, full breaths, letting the

exhalations be real letting-go breaths...invite your body and mind to
begin to release and relax any tension you may be holding with each
out breath...allow the relaxation to happen naturally...easily...as it
has so many times before...no need to be concerned about how
quickly or how deeply relaxed you go...merely allowing the pleasant,
comfortable sensations of relaxation to deepen in your body as your
mind becomes quiet, still, and at ease.…

When you are ready, imagine yourself going to your

special, peaceful inner place...a place of great beauty, peacefulness,

and security for you...this may be a place

you’ve visited before, either in your imagination or in outer life, or it

may be a place that occurs to you right now. . . i t doesn’t really
matter where you imagine yourself to be as long as it is a place of
peacefulness, quiet, safety, and communion for you...take some time
to look around you and notice what you see in this place...notice
what you hear...and what you smell...and especially how good it
feels to be in this place, a special place of rest, of comfort, of healing
for you.…

Find the spot in this special place where you feel most centered,
most calm, most aware, and become comfortable in that
spot...sense the connection, the centeredness, the quiet calm you
feel in this spot...from here, you can observe and notice and learn.…

When you are ready, ask within yourself if any part of you has any
objection to or concern about your continuing on the path of healing
you have begun...just ask, quietly listen, and wait for an answer...let
all your inner parts know that this is a place of healing, and that all
parts are welcome to state their concerns and opinions on matters
that concern them...let all your parts know that you are sincerely
interested to know of any objections to the course you have begun,
and that all concerns will get a fair hearing.…

If all is quiet, and you sense there is no objection, you may want to
spend some time imagining yourself taking the next step in your
healing process, or you may want to invite your Inner Advisor to
appear and have a talk...if there is an objection, invite any part of
you that has an objection to appear in your quiet place so you can
understand its concerns.…

Observe the image that forms to represent this part or parts...if

there is more than one, notice which seems to attract your attention
the most, or which seems

strongest...if there are many parts, ask them to appoint a

spokesman who can represent their needs...as you observe that
image, notice what it looks like and what qualities it conveys to
you...notice any feelings that come up in you as you observe this
image.…

Thank the image for coming into your awareness, and

invite it to be comfortable there with you...when it feels right, ask

the image about its concerns or objections...

allow the image to communicate with you in a way you can

understand...accept for now what it communicates, whether you
agree with it or not, whether it makes sense to you or not...ask any
questions you may have so you can be as clear as possible on the
nature of its concerns.…

Consider what the image has communicated to you...

do you understand its objection, concern, or fear?...Can you see any

validity in its objection?...If its objection were dealt with effectively, if
its needs were truly met, would it be willing to stop its opposition to
your movement? Ask it and let it answer....Ask it if it can imagine
any way that you can move in the direction you’ve chosen and meet
its needs at the same time.…

Invite your Inner Advisor to be there with you, and welcome it into
your awareness...let your advisor know about this part’s concerns,
and ask your advisor if it can suggest some ways that the part’s
needs can be met, while continuing in the direction of healing...listen
carefully to your advisor’s responses.…

Consider each suggestion and possibility...if any of them seem

feasible, imagine carrying them out, and notice how the concerns of
the objecting part can be met while the movement toward healing
continues...there may even be ways that the part can now
contribute to your healing...

imagine this happening successfully.…

If no ideas come to mind for how this can be done, ask both the
concerned part and your advisor if they would be willing to work on
this problem for a few days, searching the unconscious for new,
creative, yet practical ways to include all your parts in this
healing...arrange a time to meet again in three or four days to
discuss the possibilities.…

When this is finished, ask if there are any other concerns or

objections within...if there are, repeat the process to account for
these concerns.…

account for these concerns.…

If there are a great many concerns, this may be something you will
need to work on through several sessions...

let all concerned parts know that you value their input and will do
your best to find a fair way of including them all in your healing
process...let them know that they are all parts of one greater whole,
and that your desire is for each of them to be happier, healthier
parts of that wholeness...invite their participation and ask them all to
find ways to work together in greater harmony.…

When you are finished for today, thank all your inner parts...the ones
that came today to participate and the ones working out of your
consciousness...and affirm your desire for a healthier working
relationship among them all...imagine in some way all parts of you
together...

parts you know and parts you don’t yet know...parts you like and
those you don’t...parts you understand and parts you need to
understand better...all together as part of one larger whole,
connected and working together in harmony.…

And when you are ready, open your eyes, come wideawake and
alert, and take some time to write about what
you have learned.…

9. SCRIPT: YOUR WELLNESS IMAGERY

Begin as usual by taking a comfortable position and loosening any

restrictive clothing or jewelry...take a couple of deep, full breaths
and let the out breath be a real letting-go kind of breath. . . imagine
that with each exhalation you begin to release and relax any
unnecessary tension you feel.…

Allow your breathing to follow its natural rate and rhythm...allow

yourself to relax more deeply with each breath...allow the gentle
movement of your chest and abdomen to take you more deeply
inside...invite your body to relax and become comfortably supported
by the surface beneath it.…

As you relax more deeply, your mind can become quiet and
still...when you are ready, imagine yourself going inside to that
special inner place of deep peacefulness and concentration you have
visited before...take some time to notice what you see there
today...what you hear in this

special place...any odor or fragrance that is there...and especially the

sense of peacefulness, quiet, and security that you feel in this
place.…

This is your special inner place...a place you can come to for
rest...for healing...for learning things that will be helpful to you.…

Take some time and find the spot where you feel most deeply
relaxed, most quiet, centered, and connected to the natural healing
qualities of this special place...allow yourself to sense the healing
qualities of this place supporting and nourishing your vitality and
movement

toward greater wellness.…

When you are ready, allow an image of you enjoying

wellness to arise...welcome the image as it forms in your awareness,

and allow it to become clear...take some time to notice what you
observe...it may look like you or be a symbolic representation...what
does it look like?...What is it wearing, if anything?...How does it
move, and how does it hold itself?...What is its face like?…

How does the image seem to feel?...Notice what this image is

doing...are there other people, places, or things in this image of
wellness?…

What are the qualities this image embodies?...What

is it about this image that conveys a sense of wellness to you?...Are

there particular qualities that seem to be intimately connected with
its wellness?…

When you feel ready, imagine yourself becoming the

image...notice how that feels...notice your posture, your

face...especially notice the feelings of well-being you experience....

Imagine looking out of the “eyes” of the image...how does the world
look from here?...What is your worldview?…

If you had a motto, what would it be?…

Imagine looking back at yourself...how do you look

from this perspective?...What do you think of this person you are

looking at?...How do you feel about this person?…

Is there anything you know that would be helpful

for this person to know?…

Become yourself again, and continue to feel the qualities and
feelings of wellness within you...observe the

image of wellness once more...does it seem different in any

way?...Is there anything you understand about it now that you didn’t
before?…

Is there anything that stands in the way of your moving more

toward that experience of wellness in your daily life?…

What issues or concerns arise as you consider

this?...How might you deal with them in a healthy way and take a
step toward greater wellness today?…

When you are ready, slowly return to your waking

consciousness, remembering what has been important to you in this

experience...when you come fully awake, take some time to write
about your experience.…

10. Y

OGA NIDRA IN NATURE

Jennie Wadsten

(Approx. 25 min)

ARRIVAL

Make sure you’re comfortable.

…and then fine-tune your comfort even more!

During the Nidra you can move if you want to – but if you do need
to move try to do it slowly and gently.
I’ll guide you through the practice, but you don’t have to listen to
everything I say: it’s perfectly fine if you drift off sometimes – so
that my voice just becomes a safe sound in the background.

Towards the end of this Nidra, the invitation is to visualise or feel an

imaginary place in nature, in summertime. I’ll guide you through a
walk in nature – but if any other images or sensations come 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 Again – inhale through the nose – create space…

…and exhale – and soften.

Two more times at your own pace.

Pause

BODY SCAN

…and we begin the body scan. When I mention a body part – bring
your awareness there, and if you like, imagine filling each part of the
body with a golden, warm, nurturing light.

Starting with the top of the head.

The forehead, the right eye – the left eye – both eyes together.

The nose, the mouth, the right cheek – the left cheek – both cheeks
together.
The right ear – the left ear – both ears together. The back of the
head, the neck, the throat.

And now focusing on the right side of the body.A golden light gently
touching the right shoulder, upper arm, forearm, and hand.The
whole right arm.

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.

The right side of the chest.

The right side of the belly.

The right hip, thigh, lower leg, and foot.

The whole right leg.

The right side of the pelvis, lower back, upper back…

The whole right side of the body.

And notice is there a difference between the sensations in the right

and the left side of the body?

Pause

Now bring your awareness to the left side of the body.

A golden light gently touching the left shoulder, upper arm, forearm,
and hand.

The whole left arm.

The left armpit, the outside of the ribs and waist.

And the space BETWEEN the side of the body and the arm.

The left side of chest. The heart. The left side of the belly.

The left hip, thigh, lower leg, and foot.

The whole left leg.

The left side of the pelvis, lower back and upper back…

The whole left side of the body.

Pause

The whole body

The whole body

The whole body… glowing…

BREATH

Now let your awareness rest at the soles of the feet for a moment…
and just observe how it feels.

If there’s no sensation at all – that’s also an observation…

Pause

If you want, when you breathe in – imagine drawing energy up

through the soles of the feet, along your legs, hips, upper body all
the way to your shoulders.

And as you exhale, energy moves in the opposite direction: from the
shoulders all the way down and out through the soles of your feet.

Inhale – from the soles of your feet to your shoulders.

And exhale – from the shoulders to the soles of the feet.

At your own pace…

Pause

Like a soft wave … that gives you energy – and that washes
anything you don’t need away.

Pause

And letting go of awareness of the breath.

OPPOSITES

…and now, explore if any part of the body feels a little warmer than
the rest.

Short pause

…if you can’t 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 can’t find anything special – then you can choose to focus
on the sensation between your upper lip and nose. 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.

Pause

…And 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…

… and let go…

IMAGES & FREE FLOW

The invitation is to see or feel that you visit an imaginary place in

nature: a place where you feel calm and grounded.

So… imagine walking in a beautiful meadow in summertime. What

flowers do you see?

What colours are they? And how do they smell?

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.

If you choose the forest: what do the trees look like?

Pause

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.
What does the path look like? How does it feel underneath your
feet? Maybe soft moss – maybe something else?
You reach the water. Maybe it’s 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. Feeling

refreshed… feeling the warmth of the sun on your skin…

Pause

…and you get up and continue walking…

– and after a while you reach a secret garden.

There’s a small gate, almost hidden by bushes and trees – and it

creaks as you open it

– and you step in.

It’s so peaceful in there.

Among the weeds there are also beautiful flowers – and berries and
fruits. 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.

Pause

Feeling the soft breeze against your skin again.

Long pause

It’s time to leave this place in nature – but you can come back here
anytime.

Pause

RETURN

Remember to pause after each suggestion

…and initiating our slow and gentle return…

Listening to the sounds around you.

Feeling your body.

Feeling your breath…

Gently begin to move your hands and feet.

Maybe you want to stretch your arms over your head and yawn.

Do what feels good.

Draw your knees up to your chest. Rock from side to side.

Roll over onto your side.

And in your own time, come up to sitting.

The practice of Yoga Nidra is now completed.

11. Y

OGA NIDRA PRACTICE SCRIPT – INNER RESOURCE

The theme of today’s practice session is the Inner Resource, a

meditative tool that helps you experience a sense of well being
whatever your life circumstance.

Your Inner Resource is a personal ‘safe haven’ where you feel

secure, safe, at ease, and experience a sense of well-being and
peace of mind. It can be a real or imagined place, so feel free to use
images to help you develop your inner resource.

For instance, you might include people, animals, favorite things,

meaningful symbols, scenes in nature, or simply the feeling of well
being as you develop and put your Inner Resource into place.

Your Inner Resource is unique to you. Please use all of your five
senses, to develop and experience it including images, sensations,
sounds, smells, and even tastes. As you practice, note in your body
where you feel these sensory experiences in your body, and how
they help invite into your body sensations and feelings such as
warmth and relaxation.

As you spend time imagining your Inner Resource, feel it blossoming

into a powerful and effective tool you can use at a moments notice.

Remember to bring your Inner Resource to mind when you practice

iRest and during your daily life, whenever you begin to feel
overwhelmed by an emotion, thought, memory, or situation, or when
you wish to invite into your body the feeling of relaxation and well-
being.

It’s purpose is to support you to feel calm, secure, and at ease, in

every moment of your life.

SETTLING IN (1 minute)
Begin your practice by finding a comfortable lying or seated
position…… feeling supported by the surface your body is resting
upon…… allowing your eyes to remain open, or gently closed……
taking time to settle into a position that feels just right…… (Pause)

During Yoga Nidra, you are guided to notice and feel physical
sensations, the breath, emotions, thoughts, and feelings of well-
being or joy, and to experience yourself as the witness of all of these
comings and goings......

Whatever you experience is perfect, just as it is…… Now simply rest

at ease and follow my guidance...allowing my voice to become your
voice......

WELCOMING MESSENGERS (1 minute)

During Yoga Nidra welcome every experience as a messenger that is

inviting you to explore sensations, emotions and thoughts, without
trying to change, fix, or make anything happen...... (Pause)......

As you welcome whatever is arising, your body and mind are

learning to remain at ease…… while you discover the place within
that is always at ease and peaceful……

experiencing yourself to be unchanging well-being…… witnessing

presence that is welcoming everything……

Now feel your body settling completely into stillness...... (Pause)......

SENSES WIDE OPEN (1 minute)

Bring attention to your senses…… notice the taste in your mouth……

(Pause)……

the sounds around you...... (Pause)…… smells…… (Pause)……

images or colors behind your eyelids…… (Pause)…… the touch of the
air on your skin…… (Pause)
… your senses open and alive…… (Pause)......

INTENTION (2 minutes)

Bring to mind your Intention for today’s practice…… How would you
like to feel during, and as a result of your practice?...... (Pause)……

Perhaps a sense of inner peace, joy, or well-being…… (Pause)…...

perhaps relief from physical discomfort, habitual patterns or
emotional pain…… (Pause)…...

Your Intention may be as simple as to remain alert throughout this

entire practice…… but whatever it is, allow your Intention to emerge
fully…… (Pause).....

feeling your Intention as an ally, supporting you to be focused and

alert throughout your practice and in your daily life…... affirming this
and the feeling of your Intention with your entire body and mind……
(Pause)…... noticing how it supports you during your practice, and in
your daily life…… (Pause)…...

HEARTFELT DESIRE (2 minutes)

Allow your heart’s deepest desire to arise within…… something that

you want more than anything else in life…… (Pause)……

This may be a desire for yourself, for another, or for the world
around you……

Whatever it is allow this longing to rise up naturally as your deepest

heartfelt longing…... (Pause)…...perhaps it’s the feeling of being
whole, healed, and healthy, the feeling of deep self-acceptance,
peace, or wellbeing…... (Pause)…...

Whatever it is welcome and affirm your Heartfelt desire in the

present tense with your entire body as if it’s true right now……
(Pause)…...
Then, set your desire aside and notice how it returns at the end of
practice, or as you go about your daily life…

INNER RESOURCE (2 minutes)

Now allow your Inner Resource to emerge…… a special place where

you feel secure and at ease...... (Pause)......

Perhaps a room...... or a place in nature…… an image of a favorite

symbol......or the feeling of deep peace……

Whatever your Inner Resource is… imagine it using all of your

senses……noticing sounds...... (Pause)…... smells…... (Pause)…...
tastes…... (Pause)…... colors…...

(Pause)…... shapes that are present…… (Pause)…... sensing feelings

of security, ease, and well-being as you imagine your Inner
Resource…… (Pause)…...

experiencing feelings of security within you that are always available

at a moments notice……

As you do this note in your body where you feel warm and
relaxed…... knowing that you can to return to this secure place of
well-being at anytime during your practice, or during daily life…...
whenever you need to feel secure, calm, and at ease…

SHEATH OF SENSATION (5 minutes)

Now, let the sound of my voice be your guide and support you in
experiencing sensations throughout your body…...

As I name each area you may feel sensations that are present, or
nothing in particular, but whatever you experience is just as it is in
this moment…... Mouth……bring attention to sensations inside the
mouth…… roof of the mouth… floor…… inside cheeks, left......and
right…… back of the throat…… tongue…… the entire mouth a field of
sensation…… (Pause)

The ears, left ear…… right ear…… sensing both ears at the same
time…... (Pause) Welcoming the breath as pure sensation in the
nose…... left nostril…… right nostril…… both nostrils at the same
time…… The eyes…… left eye …… right eye…… both eyes
together…… a field of radiant sensation…… Sensing

forehead…... scalp…... back of the head and neck…… inside the

throat…… Left shoulder…… left upper arm…… forearm…… wrist…...
left palm…… and fingers…… the entire left arm…… right shoulder……
right upper arm……

forearm…… wrist…… right palm…… and fingers…… the entire right

arm……

both arms together as one field of sensation... Upper chest……

upper back……

middle chest…… middle back…… abdomen…… lower back…… the

entire torso as a field of sensation…... Left buttock…… left hip……
thigh…… knee…... left foreleg…… foot…… and toes…… the entire left
leg…… Right buttock…… right hip…… thigh…… knee…... right
foreleg…… foot…… and toes…… the entire right leg…… sensing both
legs at the same time… Sensing the entire front of the body…… back
of the body…… left side …… right side…… Sensing the entire
body…… inside and outside as a field of radiant sensation……
Awareness And be aware of all that is now present in your
awareness…… feeling yourself as the one who is aware of everything
that’s present…… first sensing what’s present…… then experiencing
yourself as the field of awareness in which everything is coming and
going…… (Pause)

SHEATH OF BREATH AND ENERGY (3 minutes)

Breath Awareness Become aware of the body breathing…… the flow
of the breath as sensation in the nostrils…… the abdomen gently
rising as breath flows in…... and releasing, as breath flows out……
(Pause)

No need to change anything…… (Pause)…...

The body breathing naturally and rhythmically…… in-breath,

abdomen rising……

out-breath, abdomen releasing… no need to change anything…… the

body breathing itself…... (Pause)

Breath Counting

Begin counting each breath silently backwards from 7 to 1 in the

following manner…

in-breath, abdomen rising 7…… out-breath, abdomen releasing

7….… in-breath, abdomen rising 6…… out-breath, abdomen
releasing 6…… continuing counting and breathing in your body’s own
natural rhythm… (Pause) If you lose count, beginning again at 7…...
(Pause)…... breathing, counting and being with everything just as it
is…... (Pause)…... Now let go of counting with no need to reach
1…… and be aware of the fields or flows of sensation throughout the
body…… (Pause)…... and in the mouth…… face…… scalp……
neck……

throat…… shoulders…… arms…… hands…… torso…… pelvis……

legs…… and feet…... (Pause)

Awake and alert…... The body a field of radiant sensation… (Pause)

Awareness And be aware of all that’s now present in your

awareness…… feeling yourself as the one who is aware of everything
that’s now present…… sensing what’s present…… then experiencing
yourself dissolving into being the field of awareness in which
everything is arising…… (Pause)

SHEATH OF FEELINGS AND EMOTIONS (5 minutes)

Opposites of Feelings Remember that anytime you experience the

need to feel secure and at ease, you can return to your Inner
Resource at a moment’s notice…...

Now bring attention to feelings that are present throughout the

body, such as warmth, or coolness…… heaviness, or lightness……
comfort, or discomfort…… allowing them to blossom fully into your
body…… (Pause)…… and if no feelings are present, as may happen,
simply welcoming whatever is present…… (Pause) If it’s helpful,
locate the opposite of whatever you are feeling…… if you’re feeling
warmth, find coolness…… heaviness, find lightness…… comfort, find
discomfort…… (Pause)

Welcoming an opposite of feeling fully into the body... (Pause) Now,

welcome both opposites of feeling into the body at the same time…
without thinking, simply experiencing how doing this affects your
body and mind……

(Pause)

Opposites of Emotion Now bring attention to an emotion that is

present in your body, or one that you are working with in your
life…... (Pause)…... or recall a memory that invites a particular
emotion into your body…… (Pause)…... welcoming the emotion as
sensation into your body…… (Pause)…... inviting this emotion to
unfold fully as sensation in the body…… (Pause)... and if no emotion
is present there’s no need to make anything happen…… simply
welcoming whatever is present…… (Pause) If an emotion is present,
where are you feeling it in your body?…… Allowing it to blossom fully
while welcoming thoughts, images, or memories that co-arise with
this emotion…… (Pause)
And if its helpful, allow an opposite emotion to emerge… perhaps
recalling a memory that invites this opposite emotion into your
body……

Where do you experience it in your body?...… taking your time……

welcoming this opposite of emotion……(Pause)

And now moving back and forth several times between opposite
emotions…

experiencing first one…... then the other…… sensing how each is

experienced in the body…… (Pause)

Now, inviting both emotions into awareness at the same time……

without thinking, simply experiencing how this affects your entire
body and the mind…… (Pause) Awareness And be aware of all that
is now present in your awareness…… feeling yourself as the one who
is aware of everything that’s now present…… sensing what’s
present…… then experiencing yourself as the field of awareness in
which everything is arising…… (Pause)

SHEATH OF COGNITION (4 minutes)

Remembering that there’s no right or wrong way of doing any of

this, and that your welcome to return to your Inner Resource at any
time…... welcome a thought or belief that you sometimes fall into, or
take to be true about yourself..… (Pause)……

And if no belief is arising, simply being with whatever is present……

if there is a belief present… as you hold this belief about yourself to
be true, where and how do you feel it in your body... (Pause)…...
sensing how this belief affects the entire body…... (Pause)

Noticing any images, emotions, or thoughts that co-arise with this

belief, without trying to change anything…… (Pause)
If its helpful, bring to mind the opposite of this belief…... and as you
hold this opposite belief about yourself to be true, how does it affect
your body?...... (Pause) Welcoming any images, emotions, or
memories that also emerge…... (Pause) Being present to your
experience just as it is without trying to change or fix anything……
(Pause)

And now, in your own rhythm, alternate several times between these
opposites of belief...... welcoming first one as true, then the
other…… experiencing how each belief acts upon your body and the
mind…… (Pause)

Now welcome both beliefs at the same time…... while experiencing

how this affects your entire body and the mind…… (Pause)

Awareness And be aware of all that is now present in your

awareness…… feeling yourself as the one who is aware of everything
that’s now present…… sensing what’s present…… then experiencing
yourself as the field of awareness in which everything is arising……
(Pause)

SHEATH OF JOY (2 minutes)

Be attentive to sensations throughout your body of pleasure,

happiness, joy, or wellbeing, or perhaps recall a particular event
from your life that invites feelings of pleasure, joy, or wellbeing into
your body right now…… (Pause) Welcoming whatever emerges, just
as it is……(Pause)

Perhaps experiencing the sensation of joy as an inner smile that

radiates from your heart…… the heart smiling……. and this smile of
sensation expanding throughout your entire body…… flowing out
into your torso, arms and hands… down into the pelvis, legs, and
feet…… flowing up into the head and face…… mouth, lips, and eyes
smiling….… the entire body smiling…… radiant and alive with the
feeling of joy or well-being, or a sense of being OK just as you
are…… (Pause) Awareness And be aware of all that is now present in
your awareness…… feeling yourself as the one who is aware of
everything that’s now present…… sensing what’s present…… then
experiencing yourself as the field of awareness in which everything
is arising…… (Pause)

SHEATH OF PURE AWARENESS (1 minute)

Dissolving into Being pure Awareness Itself…… open and

spacious……

Being Awareness in which everything is coming and going…

awareness in which everything is welcome just as it is…… (Pause)

EVERYTHING JUST AS IT IS (4 minutes)

Being Awareness and reflecting upon all that has been or is now
present……

sensations…… emotions…… beliefs…… joy…... well-being…… the

experience of being pure Awareness…… (Pause)

Everything just as it is…… yourself just as you are…... (Pause)

HEARTFELT DESIRE & INTENTION

Now, come back to your Inner Resource…… your place of ground,

security, and well-being…... (Pause)

Noticing your breathing…... easy and rhythmic…… forehead at ease

and cool……

belly…... hands…... and feet…... warm and at ease…... (Pause) And

bring to mind your Intention for this practice…... perhaps noticing
the formation of an Intention for your next practice…... (Pause)

Recall your Heartfelt Desire as a resonance of sensation in your

body......
experiencing it as an accomplished fact in this moment……. (Pause)
Awareness Awake To Itself And imagine going about your daily
life…… noticing sensations, emotions, and thoughts all constantly
changing…… yet all the while feeling yourself as unchanging
spacious Awareness in which everything is coming and going……
(Pause)

EYES OPEN PRESENCE

Now, taking your time transitioning to your alert and wide-awake

state of wakefulness…... sensing your body…… the room around
you…… eyes opening as you feel ready…... perhaps wiggling your
fingers and toes…… moving your body…… reorienting to where you
are…... and where you are going…… coming fully alert and wide-
awake......

And perhaps, before ending your practice, experience the feeling of

gratitude for taking time to practice Yoga Nidra…... welcoming and
loving your self…...

experiencing your self as timeless, open, and spacious well-being

that is perfect just as it is, and your self as whole, healthy, and
perfect, just you are…... your self as unchanging spacious awareness
in which everything is unfolding…... and the understanding that you
always know the perfect response to each moment, as you take the
time to welcome your deepest knowing…... (Pause) Thanking your
self for taking this time to practice 12. Yoga Nidra Free Script For
Healing and Deep Relaxation Welcome to yoga nidra. Please find
your most comfortable position for today, either laying down in
savasana, or seated comfortably, place your body in a space where it
can relax. You might want to try a pillow, and a blanket is a good
friend, to keep you warm and cuddled throughout this practice.

Settle yourself in and adjust yourself to get just 10% more comfort.
Close your eyes, if you wish, or soften them, withdrawing from the
sense of sight.
During this meditation practice, you should not move your body – if
an itch or a discomfort arises just observe it calmly, without reacting,
and feel the true sensation.

You’re always of course welcome to move if you must, and get out
of the practice if you feel activated or not at ease – just please do so
as silently as possible, to keep the fellows around you safe.

Relax your head and face, arms and hands, legs and feet, your torso
inside and outside.

Bring your attention to the breath, take an inhale through both

nostrils and send is to your lower abdomen, hold it at there for one
instant, exhale completely, with a sound, through your mouth or
nose, gently pull your navel in, deflate the belly, all the air out til the
last drop.

Inhale from both nostrils and repeat the cycle, release all the air,
release all the tension, pulling from the navel, up into the heart, all
that no longer serves you, washing away.

Inhale from both nostrils, into your whole abdomen, fill the lungs, to
the rim. Hold in and focus on the brow point, exhale slowly, with a
sound, gently engage your pelvic floor and pull your navel in, deflate
the belly, all the air out til the last drop. If you wish, hold the air out
for just 1 second, being aware of how it feels.

Get back to a normal gentle belly breath, and relax your face again,
your whole body.

Say to yourself, I’m going to practice yoga nidra, I’m going to stay
aware, I will acknowledge the thoughts, feelings and sensations
without attachment, and let them go. I will stay focused, I will not
sleep.

SANKALPA
The practice of yoga nidra begins now. Ask your heart, “what is your
true desire?”

Let the answer come, do not think. If no answer comes, that is just
as good as any answer. There’s no right or wrong. Feel into your
heart’s desire and repeat it to yourself.

Now, we’ll set an intention for this practice, nothing fancy. A simple
intention, your intention. It could be just to stay aware, to relax, to
enjoy the practice, or whatever you want your simple intention to be
today, for your practice.

Find your intention and repeat it to yourself three times, feel in your
intention with your body, mind, and consciousness.

ROTATION OF CONSCIOUSNESS

Bring your attention to the sounds around you… the close sounds …
the more distant sounds … the inner sounds, such as your slow
breath … all the vibrations that touch your eardrums. Resist the urge
to judge them, or identify them … just listen Optional Part

(Feel your right leg, now squeeze and contract all the muscles of
your right leg, from tight to toes. Squeeze them hard, maybe lift
your leg a few centimeters. … Exhale and relax all the muscles of the
right leg.

Feel your left leg, now squeeze and contract all the muscles of your
left leg, from tight to toes. Squeeze them hard, maybe lift your leg a
few centimeters. … Exhale and relax all the muscles of the left leg.

Find your glutes, squeeze and contract them both equally, feel your
pelvic floor contracting – and release, and relax, exhale long and
calm.

Feel your right arm, please squeeze and contract all the muscles of
your right arm, from shoulder to fingertips. Squeeze them hard,
maybe lift your arm a few centimeters. Exhale and relax all the
muscles of your right arm.

Feel your left arm, squeeze and contract all the muscles of your left
arm, from shoulder to fingertips. Squeeze them hard, maybe lift your
arm a few centimeters.

Exhale and relax all the muscles of your left arm.

Inhale, squeeze and contract the whole of your back … release and
relax, let your back open up and spread wide … Squeeze your chest
… and relax. Squeeze your abdominal wall … and relax. Relax your
abdomen from the inside.

Squeeze and contract all the tiny muscles of your face, your eyes,
and lips, and forehead and nose – squeeze it hard, smile at this, big
wide smile. And release and relax.)

Feel your body, lying on the floor or seated, feel the points where
the body touches the floor, feel them one by one… now feel them all
at once, your connection to the floor, to mother earth. Your body
and the earth, connecting, feel your body melting with the earth.

We’ll now let our awareness flow through the different parts of our
body like a fluid vibrating light. A gentle energy caressing our body
from the inside and the outside.

Everywhere it goes, it soothes, it brushes off tension with a silky

caress. Let this vibrating energy flow freely and swiftly from a body
part to another, don’t stop it, follow along with the sound of my
voice.

Feel this light relaxing the inside of your mouth, your teeth, your
gums, your tongue, your jaw, the inside of your cheeks, let it flow
from the inside to the outside of your right ear, and left ear, let both
ears glow with soothing energy.
Let it smooth your forehead, gently brush your right eyebrow, and
left eyebrow, and the space between them. Relax your left eyelid,
and right eyelid, feel the place where your eyelids close. Relax your
right eye, and left eye, relax both eyes, from the inside. Your
cheekbones and your temples, the top of your head, the back of
your head, the back and front of your neck, the inside of your
throat.

Let this light flow through your right collarbone, down the right
shoulder, and shoulder blade, to your upper arm, and elbow, and
forearm, and wrist, and back of the hand, and palm of the hand,
warm with light, feel it in your thumb, index finger, middle finger,
ring finger, pinky finger. Feel your whole right arm, radiant, soothed,
relaxed.

Let this prana flow through your left collarbone, down the left
shoulder, and shoulder blade, to your upper arm, and elbow, and
forearm, and wrist, and back of the hand, and palm of the hand,
warm with light, feel your thumb, index finger, middle finger, ring
finger, pinky finger. Feel your whole left arm, radiant, soothed,
relaxed.

Feel both arms, radiant, soothed, completely relaxed.

Concentrate this attention in the right big toe, second toe, third,
fourth, fifth, mound of the toes, sole, top of the foot, ankle, shin and
calf, right knee, thigh and back of the thigh, right hip, right groin,
right glute.

Travel to your left side, gently brush your left big toe, second toe,
third, fourth, fifth, mound of the toes, sole, top of the foot, ankle,
shin and calf, left knee, thigh and back of the thigh, left hip, left
groin, left glute.

Feel both legs and pelvis, radiant, soothed, completely relaxed.

Be this awareness inside your abdomen, gently caressing your
organs, the abdominal walls, the sides, the back, the front. Your
abdomen, relaxed from the inside… and the outside.

Relax your chest, the back of your chest, your heart, lungs, your
diaphragm. Your whole torso, brushed by gentle and radiant
awareness.

Your torso together with your pelvis and legs, and arms, neck, and
head, and face.

Your whole left side, your whole right side.

Your whole body… radiant, soothed, completely relaxed. Your whole

body, at ease, inside and outside. Your whole body… pure awareness
of your whole body.

BREATH AWARENESS

Now let this awareness become breath, let your breath become
awareness. Notice the rhythm of your natural breath, a calm slow
breath. A gentle inhale of pure awareness, lifting your abdomen, and
your chest. A long and calming exhale, completely relaxed, your
abdomen and chest lowering down towards your spine.

Your breath, aware of itself, your self, aware of being, the one who’s
breathing.

Breath, energy, prana, traveling up and down your spine. From your
tailbone, to the crown of your head. Inhale, from your tailbone, to
your sacrum, up your solar plexus, to the back of your heart, the
back of your throat, the inside of your head, the crown of your head.

Be aware of your inhales, and exhales, traveling up and down the

whole length of your spine. Do not sleep, you’re practicing yoga
nidra. You’re now in your pranic body.
Awareness of the energy, awareness of the breath, up and down
your spine. Soothing, radiant, warm.

Breath from both nostrils, equally. Feel the sensation of air inside
your nostrils, connecting at your brow point on the inhale, traveling
their separate ways on the exhale. The left breath cool, the right
breath warm.

Now, imagine as if you’re breathing from alternate nostrils. Moving

your breath with your will. Inhale left nostril, exhale right nostril,
inhale right, exhale left, inhale left, exhale right.

Continue counting, down to one. Feeling your breath flowing in a

triangle, from nostril to third eye, to nostril. Totally present,
breathing and counting.

If you reach one, begin again from.

Drop your counting, be sure you’re not sleeping.

Gently draw your inhale from your tailbone to your navel, and stop
for an instant, continue your inhale from your navel to the middle of
your chest and pause. Continue your inhale from the middle of your
chest, to your throat. And release and relax in your exhale.

Continue this progression, from your tailbone to your navel, and

pause, from your navel to the middle of your chest and pause. From
the middle of your chest, to your throat. Pause. And exhale.
Continue like this and when you pause, be present.

From your tailbone to your navel, pause be present, from your navel
to the middle of your chest pause. From the middle of your chest, to
your throat. Be. And exhale.

Continue at your own pace, total presence, in your breath.

(Pause for 30 seconds)

Gently draw your inhale from your tailbone to your navel, and be for
an instant, continue your inhale from your navel this time all the way
through your chest to your throat. And pause. Continue your inhale
from your throat to the crown of your head.

And release and relax in your exhale.

From your tailbone to your navel, from your navel to your throat. Be.
From throat to crown of the head. And release and relax in your
exhale.

From tailbone to navel, from navel to throat. Be. From throat to the
crown of your head. Pause for an instant here at the very middle of
the head.

Exhale and expand into this infinite space behind your eyes.

CHIDA KASHA

Focus on the wide, black space behinf your eyes. Let this infinite
void be the multi-dimensional screen where you witness all the
thoughts, memories, and sensations.

(Experience them as curious manifestations, letting them come and

go, without attachment).

Let go of the thinking mind.

Acknowledge the you who’s witnessing this.

Let go of the thinking mind. You’re in the chidakasha, the place

where your mind creates the world. You’re awake, experiencing into
your mental body.

Invite into this space the manifestation of coldness. A sound, a

feeling, an image, a memory. The archetype of Cold. Cold. Feel cold.
Hot. Invite into your inner space the manifestation of hotness. A
sound, a feeling, an image, a memory. The archetype of Hot. Hot.
Feel hot.

Feel hot and cold. Together. Let go of the thinking mind.

Now invite into this space the manifestation of loudness. A sound, a

feeling, an image, a memory. As loud as it can get. The archetype of
loudness. You are loudness.

Silence.

Invite into your inner space the manifestation of silence. A feeling,

an image, a memory… of silence. Silence. Feel silent into universal
silence.

Feel loudness and silence. Together. Let go of wanting.

Now visualize the scenes I will suggest you, come and go from one
image to another, without attachment.

A dead tree, the ocean from a window, a volcano erupting red lava,
birds flying at sunset over a wetland, the skull of an animal in the
bush, a tornado swiping the plains, a green tree thriving with fruit, a
white baby mouse, a snake with seven heads, the milky way on a
starry night, bees drinking morning dew from a colorful flower.

The vast, calm ocean, the immense ocean, it’s your consciousness.
Let the ocean of your consciousness slowly contract into a single
drop of morning dew, into a single drop of water. Let your
consciousness be, contracted, into a single, pointed, drop of water.

Now let this drop expand, to the infinite, become an ocean again,
the infinite ocean of all consciousness, of your consciousness, of
universal consciousness.

You and I, and everything, are the same thing.

Smile internally, a calm soothing smile of joy that permeates all the
subtle layers of the universe.

Rest this unseparate awareness into the universal smile.

CLOSING

Now, come back to your heart desire. Repeat it to yourself three

times.

Now, come back to your intention for the practice, repeat it to

yourself three times.

Come back to your breath, feel in your natural breath, moving your
belly and chest…

up and down.

Come back to your body, invite some movement to your toes and
fingers, to your legs and arms, to your neck.

Softly blink your eyes a couple of time, slowly inviting back the
sense of sight, and the outside world.

When you’re ready, fully open your eyes. The practice is now
complete.

A dead tree, the ocean from a window, a volcano erupting red lava,
birds flying at sunset over a wetland, the skull of an animal in the
bush, a tornado swiping the

plains, a green tree thriving with fruit, a white baby mouse, a snake
with seven heads, the milky way on a starry night, bees drinking
morning dew from a colorful flower.

sun shining in the sky, he is the breeze blowing in space, he is the

fire burning on the altar, he is the guest dwelling in the house; he is
in all men, he is in the gods, he is in the ether, he is wherever there
is truth; he is the fish that is born in waters, he is the plant that
grows in the soil, he is the river that gushes from the mountain, – he
is the changeless reality, the illimitable. ” – (Katha Upanishad II.ii.2)
He is told about Brahman shining brightly in the sky ( akasha ) in
subtle ether, in the sky of the Chidākāsha the infinite all –pervading
subtle space of Consciousness ; the Self which produces all
movement in the universe, shines in the Chidākāsha lighting up all
worlds gross and subtle because of the emanation of Om.

13. Yoga Nidra Script

1 hour of yoga Nidra equates to 4 hours of deep sleep. Then, to

achieve this total relaxation of body and mind, the yoga instructor
will guide you through a yoga Nidra script to that level of calm you
need. Here we present 3 yoga Nidra scripts that will make you sleep
like a baby.

13.1 Yoga Nidra Script 1: Ideal for Doing with Your Children
The whole process of the yoga Nidra script should take about 10-15

minutes. It’s appropriate for kids of all ages. Feel free to substitute
your own words so it feels authentic.

1. The Set Up

Begin the yoga Nidra script, by having them lie down in a

comfortable, quiet environment. Ask them to “keep your eyes closed
and follow the sound of my voice.”

2. Breathing

Instruct them to “breathe in and out through your nose like you are
blowing up a balloon in your belly.”

3. Progressive Muscle Relaxation

Ask them to “relax every muscle in your body by squeezing and
releasing them.” Then lead them through the relaxation, focusing on
each muscle in turn, like this: “Tighten your hands as much as you
can, tighter, tighter …

and now release. Now tighten your shoulders as much as you can,
tighter, tighter … and now release.

4. Counting Breaths 40-1

In a soothing voice, ask them to “breathe in while mentally saying

the number ‘40’ in your head, then breathe out and mentally say the
number

‘39’ in your head. The next inhale is ‘38,’ and the next exhale is ‘37.’
Keep counting backward all the way down to ‘1.’ If you lose count,
begin again at ‘40.’”

Say positive, encouraging things to them, such as, “There’s no need

to rush.

Don’t get frustrated if you miss a number. Be friendly to your mind if

it wants to fall asleep or forgets to count. Take a break and begin
counting again when you hear my voice.”

5. Revolving Awareness

In a soothing voice, guide them on a full-body tour. Pause for 3–5

seconds between naming each part of their body.

6. Expanding the Light

Now instruct them to share the wonderful light in their hearts.

“Think of all the people in the world that you love, and imagine
sending them the golden light that you have pouring through your
heart. Your mom, your dad, your sister, your brother, your friends,
your teachers, everyone you know. Now think of all the people in the
world who could use some extra light in their lives, and send it to
them. Now imagine all of the world sending light back to you while
you send it to them.”

7. Closing with a Breath

“Now breathe into your belly and feel that light moving out and
coming in.

Feel your belly ballooning out and in. You are wonderful and special
and the world needs your light. Slowly roll to your side, and take
your time to sit up.”

13.2 Yoga Nidra Script 2

Stage 1. Prepare for Meditation

Bring your attention to the world around you. Listen to the sounds
outside the room. Listen to the sounds inside the room. Allow
yourself a moment to become aware of all sensations around you:
sounds, smells, temperature.

Visualize your own body resting on the floor, and become aware of
your own physical presence.

Stage 2. Find Safe Haven

Move inward for a moment and see if you can discover a place of
haven within. A place where you feel secure loved, and calm.
Perhaps there is a person or a certain place that helps accentuate
this feeling of safety and well-being. Spend a moment visualizing
this place and know that you may return to it at any time during this
practice, or indeed at any time during your life when you need it.

Stage 3. Body Awareness

And now bring your awareness back to your body on the floor. Keep
as still as possible without building up any stress and notice each
part of your body as it is mentioned. Notice if you find this practice
easy or difficult. Notice if any specific parts of your body are more
difficult to sense. Since the entirety of your body all at the same
time. Feel your entire physical presence.

Bring your awareness now to your breath. Feel the breath entering
the body through your nostrils, Follow the breath as it moves into
the chest and abdomen. So, follow the breath as it moves from the
abdomen to the chest and back through the nostrils. Feel enlivened
by the inhale and relaxed by

the exhale. Then, Feel each breath as energy, and count your
breaths up to 12, and then back down again.

Stage 4. Welcome Your Feelings

Without judging or trying to change anything, acknowledge any

feelings and emotions that are currently present within you. If you
notice something specific, like tension, for example, acknowledge
how that feels. Now try to imagine the opposite feeling or emotion.

Stage 5. Witnessing Thoughts

Come back to your breath for a moment. Now notice any thoughts,
memories, or images that might arise, being totally nonjudgmental
about whatever comes up for you. Perhaps you notice a belief or a
judgment about this practice, notice that, and then try to notice the
opposite of this thought.

Also somewhere within your consciousness and now visualize this

series of images in your mind, one image after the other (paired
opposites).

Stage 6. Find Joy or Bliss or a Spiritual Centre Bring to mind a

memory that holds great joy and peace for you. Then, linger here,
imagining and remembering all the details of this memory.

Stage 7. Reflect on the Practice

Reflect on how this practice has made you feel. Remember and
repeat your original affirmation or Intention. Then, begin to move
outward again, becoming aware of body and breath. Also, become
aware of the room around you. So, in your own time, begin to move
away from your practice, moving your body, changing positions,
stretching, etc.

13.3 Yoga Nidra Script 3

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. So, be
comforted that at this time, everything is ok. So, nothing else
matters right now. Everything is

okay. Nowhere to go and nothing to do. Then, here you are 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 you
experience today, this practice will still work. So, there is no way to
do this wrong.

You are in a safe environment, a protected space held space. Then,

come into stillness now and remain still, for deep rest, and deep
nourishment, feel your natural breath and breathe flowing through
allowing your bones to become heavy. So, feel your bones heavy
and sinking into the earth. Then, release your bones heavy and feel
them sinking.

2. Sankalpa
Go deep inside now. Deep inside notice your heart’s deepest longing.
What does your heart desire? Create a Sankalpa, an intention
affirmation based on your heart’s longing a positive statement in the
present tense, as though it’s already happening. So, for example, “I
flow through life with ease and peace I am relaxed”. Then, come up
with your own intention/Sankalpa state it three times as though it is
already happening.

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. Then, begin
with the mouth, feel your mouth, and feel the sensation in your
mouth.

Also, feel your jaw, lips, upper lip, and lower lip, notice where the
lips touch, feel the inside of the mouth, roof, under the tongue,
upper teeth and gums, lower teeth and gums, tongue, the root of
the tongue, the centre of the tongue, tip, notice the sense of taste in
the mouth. So, feel the left inner cheek and right inner cheek. Then,
feel all the parts together now as a whole, feel your mouth as
sensation, as energy, as radiant vibration.

4. Breath and Prana Awareness

Begin to notice your breath. Your natural breath flows thru you. Feel
the in-breath; note the out-breath. So, 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 a sense of calm to every cell. Then, exhale, the wave
flowing downward thru your body carries away fears. Also, inhaling
fresh waves upward brings serenity. So, we hope that with this yoga
Nidra script, you can fall asleep and rest as you deserve.

14. Y
oga Nidra Script for Deep Relaxation

Take your right hand to your belly and your left hand to your chest.

(And some of you have been writing to me on Facebook and asking

if it matters if you wanna have the opposite, left hand to belly, right
hand to chest, you can do that too so just whatever feels best for
you. But I always like right-hand on the belly, left-hand on the
chest.)

Just give yourself a moment to tune in and notice your breath. And
if you are exhausted or you are anxious, I want you to let go of
those labels and those words.

Like I’m so tired, or I’m so worried.

Let go of those words and what those words mean and their
connotations, and instead just really tune in to how your body feels,
with no labels.

Does your right hip feel heavier on the floor than your left? Do your
shoulders feel achy, does your jaw feel tired, what’s physically
happening, without judgment or labeling, just really be in your body.

I sometimes visualize like a shadow ghost silhouette of myself lying

down on top of me, like me reentering myself, fully, and feeling
everything fully.

And then I want you to make your breath a little bit bigger.

I want you to inhale, feel your belly rise. And then the hand on your
chest rise, and pause, and exhale. Just let gravity take more of you.

Inhale belly, ribs, chest, fill up, breathe in big, exhale think
surrender.

Inhale big. Exhale, just think release.

You can be breathing out of the nose or the mouth, your choice. A
few more, inhale.

Just challenge yourself to inhale a little bigger than you normally

would, and exhale, let it go.

Last two, breathe in, get really big. Maybe think let… Exhale all the
way, maybe think go.

Inhale, breathe in big, invite sensation into the body, just feel
whatever you need to feel, big, and exhale, give yourself permission
to release as you breathe out.

Let your breath just do what it will now. And give yourself
permission to let go and be taken over by something greater than
you right now.

So just set yourself up to be pliable, to be overcome, to just turn off,

to be taken over.

Feel your heels on the ground, where your heels make contact with
the mat or your floor. I want you to feel your right heel, so send
your awareness into your right heel.

Without moving it, just imagine like even the neurons in your brain
just swooping or swishing down to the right heel, feel the right heel.
Just feel the right heel in your awareness.

Feel the sole of the right foot, holding your awareness at the top of
the right foot.

Send your awareness into your big toe of your right foot.

Feel your big toe on your right foot. And send your awareness into
your second toe on your right foot. Third toe. Fourth toe. And pinkie
toe. Send your awareness to your right foot as a whole.
Let gravity have more of it, think let go.

Send your awareness to your right calf. Feel the front of the lower
leg, your shin, and send your awareness to the back of the lower
leg.

Where the calf’s in contact with the floor, the bolster, think, let go.

And bring your awareness to your right knee. I want you to imagine
your knee just softening and unwinding. As if you could screw your
kneecap off your body and all the tissue around it just instantly
relaxed, slackened. And feel your awareness in your right knee.

Bring your awareness to your right thigh bone. Feel the front of the
right thigh. Feel the back of the right thigh where it’s in contact with
the bolster pillow or floor.

Holding your awareness the whole right thigh.

Just think, let go.

And send your awareness into your right seat where it’s in contact
with the floor.

Think of gravity having more of your seat. Say to the right seat, let
go. Bring your attention now to your left seat. Feel the left sit bone
heavy, left side of the body heavy. Say to the left seat, let go.

And bring your awareness into your left thigh. Feel the top of the left
thigh, and the bottom of the right thigh. Feel them apart and then
together. Tell the left thigh to get heavier, let gravity have you. Say
to the left thigh, let go.

And then bring your awareness to your left knee. Imagine the whole
knee softening, tissues receive more slack, more space. Maybe
visualize the kneecap just gently coming off the body, say to the left
knee, just say, let go.
And bring your awareness to your left shin, top of the lower leg.
Bring your awareness to your left calf. Feel the top and bottom of
the leg separately, then bring your awareness to them together. Say
to the lower left leg, let go.

Feel the left heel on the ground. Let it be heavy. Feel the sole of the
left foot, top of the left foot. Say to the left foot, let go.

Send your awareness into your left big toe. Second toe. Third toe.
Feel your awareness in your fourth toe. Feel your awareness in your
pinkie toe. Say to the whole left foot, let go.

Feel both legs completely relaxed.

Bring your awareness to your belly. I want you to imagine your

stomach just unraveling. So often we talk about anxiety and the
stomach being in knots. Just

imagine your stomach getting larger, relaxing more, again, slack

coming into all the tissues and the muscles, and the organs.

Feel this happen under your left or right hand if you still have the
hand on the belly.

Visualize stomach uncoiling. Tissues uncoiling, getting more slack.

Visualize the stomach to say, let go.

And bring your attention to the back of your neck. I want you to
gently, gently think of lengthening the back of your head, so the
back of your skull lengthens away from your heart, just so gently, so
slightly. So maybe your chin dips slightly.

From here, take the palms to the left and right of the body. Let the
palms drop down to the floor, turn them face up, and bring your
energy and your awareness into your right shoulder.
Let it get heavier with gravity, say, relax. Bring your awareness to
your right bicep, top of the bicep. Let gravity have your upper arm,
think relax.

Right upper arm where it’s in contact with the floor or mat, relax.
Bring your awareness to your right elbow, relax.

Right forearm. Relax.

Bring your awareness to your right wrist. Think, relax.

Bring your awareness into the palm of the right hand. Bring your
awareness into the back of the right hand. And feel and hold your
whole hand in your awareness.

Bring your awareness to your right thumb. Second finger. Middle

finger. Ring finger.

Pinkie finger. Feel your whole palm. Think, relax.

Feel the whole right side of your body. Let it unwind, uncoil, get
heavier, relax.

Bring your awareness to your left shoulder. Feel it heavy on the floor
of the mat.

Take your awareness to your left bicep. Feel the top of the arm. And
the bottom of the upper arm. So your whole upper left arm, relax.

Bring your awareness to your left elbow. Relax.

Left forearm. Relax.

Bring your energy to your left wrist, and relax.

And bring your awareness to the left palm. And relax.

Bring your energy to the back of the left palm. And let the whole left
hand now relax.

Bring your awareness into your left thumb. In the left.

Fourth finger. Middle finger. Ring finger. Pinkie finger. Feel the whole
left hand in your awareness, and relax. Left arm, relax.

Left side of the body, let it get heavier, unravel, and relax. Visualize
more space now appearing between all your organs. So everything’s
floating a little bit farther apart.

Let gravity continue to sink you down, get heavier, and heavier.
Without manipulating the breath too much, just as you breathe out,
see if you can find the space where you don’t really need to breathe
in again for a couple of moments. Feel the whole body weighted
down.

Bring your attention to your right eye, and relax the space behind
your eye. Give your energy to the left eye. Relax the eye, but also
the space behind the left eye. Feel your left cheekbone, relax. Left
cheekbone, relax.

Feel your lips and jaw slacken and relax. Feel the back of your head
on the floor, think relax. Feel the space between your eyebrows,
third eye center, say relax.

Now visualize on the screen of your mind just the following things
for a few seconds each. The color blue. Looking out the window,
seeing the snowfall, a snowy day.

A baby laughing.

The sun shining.

You, smiling.
And the color purple.

Just feel yourself and let yourself be held. In the most nourishing
ocean that’s just vast intelligence, where everything is uncoiled.
Loose, slack, supported. At peace.

And tell your whole body, relax.

Allow yourself to feel heavy, like lead. Feel like you’re being
breathed. I want you to cultivate the subtle sense that your body is
recharging, refueling. Just held in this healing space, whether it’s
ocean or light, whatever you wanna visualize. Whatever you wanna
visualize, you are supported, suspended, recharging, refueling.

Take the next 15 or 20 breaths just to refuel as much as possible.

Imagine every body part recovered, refueling. Every cell refueling

and renewing.

Every thought you’ve ever thought renewing, and turning into

something more gentle.

Let’s come out. Rub your thumbs on your fingers, on the pads of
your fingers. Slowly wiggle your toes.

Move very slowly to drawn one knee and then the other knee into
the chest, give yourself a squeeze. And roll to your right side. You
can use your right forearm as a pillow, left hand to your belly, and
just rest.

And as you’re ready, slowly press yourself up into a comfortable

seat. Just bring your hands to prayer right away, find a tall spine,
breathe in.

Exhale, just dip the chin. And let the back soften, just melting into a
gesture of gratitude, relief, and receptivity. Just absorbing the
benefits of this deep, deep practice.
If you’re looking for a little bit more physical movement in your yoga
practice, you can pair it with restorative yoga to start. Check out my
free online yoga videos for more ideas. Or, if you’d like to teach yoga
or dive deeper into your yoga practice, then hop over to my online
yoga teacher training.

I’m here for you, no matter where you are on the yogic path

From my heart to yours, of course, namaste.

15. Introduction

You are about to practice yoga nidra, a deep and relaxing meditation
experience that will allow you to let go of distractions and worries
and connect with your deeper self.

Please lie down on your back and relax in a comfortable position on

the floor or bed with your palms facing up and your feet falling
gently out to the side. Position your head comfortably, with your
head and neck in a neutral position, with your forehead level or
slightly higher than your chin. Feel free to place a blanket under
your head or a bolster under your knees. Whatever you need to feel
very comfortable and at ease in this relaxed posture.

Now please soften and close your eyes and allow your body to
slowly relax and settle into the posture. Come to a place of stillness
and try to remain still throughout the practice. If you notice
discomfort anywhere in your body at any time, first observe. If it
continues to bother you, make any necessary adjustment, and then
come back to a place of stillness as soon as possible.

Take a deep breath, and as you exhale, let go of all worries and
distracting thoughts.

Allow your mind to relax completely. Follow the sound of my voice

throughout the practice, remaining awake and aware. Now allow the
sound and the easy rhythm of your breath to further relax your
body. Allow each breath to flow through you like a rolling sea wave.

Observe sounds outside and inside the room, noticing them without
finding any of them disturbing. Feel awareness of your body from
the crown of your head to the tips of your toes. Mentally repeat the
mantra o-o-m-m, noticing stillness in your body and

awareness in your mind of your whole body. Again, say to yourself

o-o-m-m, keeping your awareness on your whole body, your whole
body on the floor, relaxing.

Become aware that you are going to practice yoga nidra. Say to
yourself, “I am aware, and I am going to practice Yoga nidra.”
Repeat this to yourself again. The practice of Yoga nidra begins now.

(PAUSE)

Sankalpa

Now is the time to state your sankalpa, a concise vow or affirmation

stated to yourself in the present tense. Repeat your sankalpa in your
mind three times with full awareness, sincerity, and faith. If you do
not yet have an affirmation you are working with, simply say to
yourself, “I am opening myself up to learning more about my
deepest self.”

(PAUSE)

ROC (Rotation of Consciousness)

Now we will begin a rotation of consciousness experience. You will

transfer your awareness swiftly to different parts of your physical
body while remaining still.

Allow your mind to quickly transition from part to part. Please stay
alert, but do not strain to follow my script. This should be a relaxing
journey through the different parts of your body. Think of the part of
the body or see it in your mind’s eye—

whichever you find easier, but make sure not to actually move the
part of your body being mentioned.

(PAUSE)

Become aware of your right hand. Now draw your awareness to your
right hand thumb, second finger, third finger, fourth finger, fifth
finger, palm, back of the hand, wrist, forearm, elbow, upper arm,
shoulder, arm pit, right side of the body, waist, hip, right thigh, knee,
lower leg, ankle, heel, sole of the right foot, top of the right foot, big
toe, second toe, third toe, fourth toe, fifth toe.

(PAUSE)

Become aware of your left hand. Left hand thumb, second finger,
third finger, fourth finger, fifth finger, palm, back of hand, left wrist,
forearm, elbow, upper arm, shoulder, arm pit, left side of the body,
waist, hip, left thigh, knee, lower leg, ankle, heel, sole of the left
foot, top of the left foot, big toe, second toe, third toe, fourth toe,
fifth toe.

(PAUSE)

Moving on to the back of your body. Become aware of the right

shoulder blade, left shoulder blade, right glutes, left glutes, the
whole of your spine and back together.

(PAUSE)

Move to the front of your body. Draw your awareness to the top of
your head, then move to your right temple, left temple, right
eyebrow, left eyebrow, eyebrow center point, right eye and eyelid,
left eye and eyelid, right cheek, left cheek, right nostril, left nostril,
upper lip, lower lip, chin, throat, right side of the chest, left side of
the chest, middle of the chest, navel, abdomen, pelvis, pelvic floor.
The whole of the right leg, the whole of the left leg, both legs
together. The whole right arm, the whole left arm, both arms
together. The whole back of the body. The whole front of the body.
Feel the whole body together on the floor. Remaining awake and
aware, feel your whole physical body resting, completely still and
relaxed, softening and sinking.

Visualize your whole body relaxed and resting on the earth.

(PAUSE)

Breath Awareness

Return your awareness to your breath. Feel the gentle rise and fall of
your chest, rib cage, and abdomen with each slow breath and feel
the nourishing energy of the breath flowing through you. Visualize
the front of your body and the space between your navel and throat.
Begin to visualize your breath rising from your navel to your throat
with each inhale and slowly descending with each exhale.

(PAUSE)

Now listen to the soft sound of your breath and how it sounds like
the mantra so-hum.

You can hear the “so” sound when you inhale, and the “hum” sound
when you release your breath. Hear your so-hum breath and feel it
moving through you easily, without effort.

(PAUSE)

Let go of your concentration on the mantra and continue to visualize

your breath rising from your navel to your throat. Begin to count
your breath, descending from 10
to 1. Inhale, breath rising, 10, exhale, breath descending, 10.
Inhale, breath rising, 9, exhale, breath descending, 9. Continue on
with your breathing, maintaining awareness. If you lose track of your
counting, begin again at 10. If you finish counting to 1 before I give
further instructions, simply go back to 10 again and begin counting
down a second time.

Now cease the practice of counting.

(PAUSE)

Awareness of Sensations

Awaken the sensation of heat in your body. You are outside on a

scorching hot, sunny day. Feel the sweat running down your body.
Feel the intense heat on your skin. Even your clothes are so hot from
the blazing sun they seem to scorch your skin.

(PAUSE)

Now allow the sensation of heat to fade away.

Experience the sensation of intense cold. Imagine you are standing

in the snow in your swimsuit, with no shoes on your feet. Visualize
the goose bumps rising on your skin, your whole body shivering.

(PAUSE)

Now allow the sensation of cold to fade away.

Awaken the sensation of being wet. You are walking outside in a

jungle during a torrential rain. Water is dripping from your hair. Your
drenched clothes are sticking to your skin.

(PAUSE)

Now allow this wet sensation to dissipate.

Experience the sensation of being dry. You are standing outside in
the Atacama Desert in Chile, the most arid desert in the world. Your
skin feels parched and tingles from lack of moisture. Your throat
feels like sandpaper, craving even a single drop of water.

(PAUSE)

Now allow this sensation of intense dryness to leave you.

Inner Space

Concentrate on the space in front of your closed eyelids. In this

space, begin to notice the screen of the mind we call chidikasha.
This space extends as high and wide and distant as the eye can see.
Concentrate on this mind screen and become aware of any colors,
patterns, or light you may see. Whatever you see manifested by
your mind.

Continue to be aware of this space, but do not become involved.

Practice detached awareness only.

(PAUSE)

Now intensify your imagination and allow yourself to take this

journey with me.

Visualization

Imagine you are at your favorite beach walking along the shore. The
sun is rising, illuminating brilliant shades of pink and orange in the
clouds. You can feel the breath of the sea breeze tickling your skin,
smell the salt in the air, and feel the squeeze of sand between your
toes. You can hear the sound of gentle waves rolling onto the sand.

You look out over the endless expanse of blue-green water and
notice a pod of dolphins swimming close to the shore where you are
walking. You stop to watch them. You see one arc up out of the
water and then dive down so gracefully, its two-pronged tail the last
thing to disappear beneath the surface of the water. Another dolphin
jumps up even higher, doing a flip in the air before entering the
water nose-first without making a splash. You see two dolphins
chasing each other. They zoom through the water so fast that they
produce wakes on the nearly flat water. You smile as you observe
the dolphins playing.

You flash back to when you were a child. Back in those youthful
days, you would skip or run or dance to a favorite song or turn a
cartwheel in the grass. But you don’t do those things anymore
because there are too many serious things to do, and you are
expected to act like an adult. But you glance around and notice the
beach is deserted.

A laugh escapes your lips. You find yourself skipping through the
sand and the shallows along the shore, watching the sea water
splash all around you. You allow this playful feeling to wash over you
like another rolling wave. You break into a run, watching for a flat
spot in the sand. Then you rotate downward, placing your hands
onto the sand and feeling your legs fly over your head as you
execute a cartwheel.

The years seem to drop away. You feel happy and full of joy. Like an
innocent child.

You feel so free. You raise your arms in the air and twirl around,
inhaling a breath of life that has never felt so renewing.

(PAUSE)

Now allow these images to slowly fade away.

Sankalpa

Now come back to your resolve and repeat it to yourself three times
with full awareness, sincerity, and faith.
(PAUSE)

Conclusion

Now return your attention to the rhythm and soft sound of your
natural breath, feeling its flow in and out of the nostrils. As you
maintain your awareness of your slow, easy breath, develop your
awareness of your state of physical relaxation. Notice your whole
body resting on the floor. Notice the parts of your body that are
touching the

floor. Your head and upper back, your elbows and hands, your
buttocks, your calves, and heels.

(PAUSE)

Begin to notice sounds outside the room. Notice sounds inside the
room. Visualize the floor, the windows and walls and the ceiling in
the room where you are lying.

Slowly start to do some slow movements. Start to do larger

movements and some stretches and slowly open your eyes. Roll over
onto your right side and take at least five deep breaths before slowly
making your way back up into a seated position. The practice of
yoga nidra is now complete.

Looking for great information about swimming? Check out our

Swimming 101

guide featuring swimming pool and stroke basics, how to start swim
training as an adult, and more.

16. Yoga Nidra Script

Please prepare for Yoga Nidra. Lie down in savasana or in an as

comfortable position as you can possibly be.
Keep your legs slightly apart, allow your feet to fall out to the side,
arms away from your body, palms facing upwards.

(pause)

Take a few moments to make yourself even more comfortable;

adjust your blanket, yoga mat, clothes, and hair.

(pause)

Is there anything you can do now to make yourself just 1% more

comfortable?

(pause)

In this yoga nidra practice, you are functioning on the level of

awareness…plus the level of listening. In dreams, you have no
control, but in yoga nidra, you are the creator of your dreams.

(pause)

Say mentally to yourself, ‘I will not sleep’ ‘I will listen to the voice’
repeat to yourself, ‘I will not sleep.’

(pause)

Allow yourself to become calm and relaxed….take a deep breath,

and as you breathe in, feel calmness spreading throughout your
body.

(pause)

As you are breathing out, allow a deep relaxation to fall upon your
whole body.

(pause)
We will now practice conscious hearing. Become aware of sounds in
the distance.

Become aware of the most distant sounds you can hear.

(pause)

Let your hearing go from sound to sound…searching out a soft

sound and following it for a few seconds.

(pause)

Move your attention from sound to sound…without attempting to

identify the source.

(pause)

Gradually bring your attention to closer sounds…to sounds outside

this building…

and then to sounds inside this building…to the sounds inside this
room.

(pause)

Now develop your awareness of this room…without opening your

eyes, visualize the

four walls, the ceiling, the floor, and your body lying on the floor. See
your body lying on the floor.

(pause)

Become aware of your physical body lying on the floor…total

awareness of your entire body lying in perfect stillness on the floor.

(pause)
Your body is lying on the floor…become aware of all the meeting
points between your physical body and the floor.

(pause)

Become aware of the natural breath; become aware of the deep,

natural, spontaneous breath.

(pause)

Keep on listening to me, and know that you are breathing (PAUSE).

The practice of yoga nidra begins now…say mentally to yourself, ‘I

am going to practice yoga nidra. I will not sleep. I am going to
practice yoga nidra.’

(pause)

This is the time to make your resolve, your Sankalpa (PAUSE) Simple
resolve….try to let one come naturally to you. State your resolve
clearly, with feeling and awareness, three times.

(pause)

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. Mentally repeat the name of each part after me and
simultaneously become aware of that part.

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 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.

Right shoulder, left shoulder, right shoulder blade, left shoulder

blade, right buttock, left buttock, the spine, the whole of the back
together 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.

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 head…together…legs, arms, back, front. Head,
together…the whole of the upper body together…the whole lower
body together…

the whole of the body together

Repeat 2 times, decreasing the speed

Develop awareness of the whole body…and become aware of the

quiet space occupied by the body. Become aware of the body..and
the space that is occupied by the body…body and space.

( long pause)

Become aware of the whole body and the floor, the body in relation
to the floor..and at the same time, become aware of the meeting
points of the body and the floor.

( pause)
These are very subtle physical points between the body and the
floor.

(pause)

Feel the meeting points between the back of your head and the
floor….shoulder blades and the floor…the elbows and the floor…the
back of the hands and the floor…the buttocks and the floor…the
calves and the floor..the heels and the floor.

( pause)

Awareness of all the meeting points between the body and the floor,
the sensation of these points simultaneously, evenly.

( pause)

Go on feeling these points clearly and distinctly. Please do not sleep.

( long pause)

Switch your attention to your eyelids…the narrow line of meeting

points between the upper and lower eyelids.

Feel the sharp points where they meet

(pause)

Intensify your awareness between the eyelids

(pause)

And then the lips … center your attention on the line between the
lips, the space between the lips.

( long pause)
From the lips, we go to the breath, drawing your attention to the
natural ingoing and outgoing breath.

(pause)

Feel the breath moving along the passage between the navel and
the throat…on inhalation, it rises from the navel to the throat, on
exhalation, is descends from the throat to the navel.

(pause)

Be completely aware of the respiration, navel to the throat, throat to

navel….do not try to force the breath, just awareness.

(pause)

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. Count to yourself mentally as you follow the
rise and fall of your breath from navel to throat and back again
(pause). Total awareness of breathing and counting (pause)

The breathing is slow and relaxed…please continue counting.

Awaken the feeling of heaviness in the body, the feeling of heaviness

(pause)

Become aware of heaviness in every part of the body.

(pause)

You are feeling so heavy that you are sinking into the floor.

(pause)
Awareness of heaviness, awareness of heaviness.

(long pause).

Awaken the feeling of lightness, awaken the feeling of lightness

(pause)

A sensation of lightness and weightlessness in all parts of the body

(pause)

Your body feels so light that it seems to be floating away from the
floor.

(pause)

Awareness of lightness

(long pause)

The experience of cold. Awaken the experience of bitter cold in the

body (pause)

Imagine you are walking on a cold floor in the winter…your feet feel
very cold, you feel cold all over.

(pause)

Awareness of coldness, awareness of coldness.

(Long pause)

Awaken the sensation of heat, awaken the experience of heat. The

whole body is hot; the whole body is hot…you feel hot all over.

(pause)

Recollect the feeling of heat in summer when you are out in the sun
with no shade…
heat all over the body, heat all around the body.

(pause)

Awareness of heat.

(long pause)

The experience of pain concentrates and tries to remember the

experience of pain.

(pause)

Any pain you have experienced in your life, mental or physical,

recollect the feeling of pain (long pause)

Recollect the feeling of pleasure, any kind of pleasure, physical or

mental.

(pause)

Recollect this feeling and relive it; make it vivid….awaken the feeling
of pleasure (long pause)

Check that you are awake. Are you drowsy or sleepy?…. Make sure
that you are not sleeping. Say to yourself: ‘I am awake.’

Withdraw your mind and concentrate on the space in front of your

closed eyes, the space we call chidakasha.

( pause)

Imagine before you a transparent screen through which you can see
infinite space….a space that extends as far as the eyes can see.

( pause)
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.

( pause)

Continue your awareness of this space but do not become involved.

Practise detached awareness only.

( long pause)

Imagine yourself in a park in the early morning…the sun has not yet
risen, and the park is deserted, except for yourself.

(pause)

It is a beautiful park, calm and peaceful…walk across the springy

grass…listen to the birds whistle and call as they welcome in the
new day.

(pause)

There are gardens of flowers, roses, yellow, pink, red, purple…smell

their fragrance ad see the early morning dewdrops on their petals.
Nearby the rose garden is a fish pond…goldfish swim in and out
amongst the water lilies, see their graceful movement in the blue-
green water.

(pause)

You walk between trees, beautiful trees… bare trees and trees with
leaves, wide-spreading trees, and tall stately trees. There is a
clearing between the trees…in the clearing is a small temple with an
aura of light around it.

(pause)
Go to the door, it is cool and dim inside. You sit down on the floor,
close your eyes, and become still…a sense of deep peace and
harmony envelops you as the sounds of outside fade into the
distance.

(pause)

Continue your awareness of meditation inside the temple…stay there

for some time until peace and harmony pervade

(long pause)

Bring your awareness back to chidakasha, bring your awareness to

the dark space you see in front of your closed eyes.

(pause)

Actually, this space can also be visualized in the front of the

forehead, so if you want to explore it a little, you can shift your gaze
slightly upwards…but do not strain.

(pause)

Watch the darkness that you see before you very carefully, with
detachment, and do not become involved.

(pause)

Rest your mind in this warm and friendly darkness…if any subtle
phenomena manifest, for example, colors or patterns, simply take
note of these and continue with your awareness.

(pause)

If thoughts occur, let them come and go but continue watching the
dark space, continue with this detached awareness.
Now, remember your resolve, your Sankalpa. Repeat the same
resolve you made at the beginning of the practice in the same words
and the same attitude. Repeat your resolve now three times clearly,
with feeling and emphasis.

Become aware of your breathing. Become aware of your natural

breathing.

(pause)

Awareness of breathing..and awareness of relaxation.

(pause)

Develop awareness of your physical existence (pause)

Become aware of your arms and legs and your body lying stretched
out on the floor.

(pause)

Become aware of meeting points between your body and the floor.

(pause)

Develop awareness of the room..walls..ceiling….noises in the room

and noises outside the room…take your mind out…become
completely external.

(pause)

Lie quietly for a few moments and keep your eyes closed. Start
moving your body and stretching yourself. Please take your time and
do not hurry.

(pause)
When you are sure you are wide awake, sit up slowly and open your
eyes. The practice of yoga nidra is now complete.

17. What is a Yoga Nidra Script? I'd Like Guided

Instructions!

If you're a beginner, this probably all sounds great – but you'd no

doubt be on the lookout for some guided Yoga Nidra instructions.

These guided instructions take the form of 'scripts' which can be

easily downloaded and followed.

It's worth noting that the use of the word 'script' here is actually a
bit of a misnomer.

This all started back in 1976 when Swami Satyananda wrote in his
book that the best way to learn Yoga Nidra was from listening to
(buying) one of his tape recordings.

This has since been discredited, along with his entire body of work.

After all, people have been practicing sleep meditation and dream
yoga for countless centuries, way before tape recorders were
invented!

At its core, Yoga Nidra is actually extremely simple.

It amounts to an initial phase of mental preparation, which takes 5-

10 minutes and is identical to widely used modern mindfulness
techniques.

What then follows is a specific visualization. This is tailored to the

intent of the session – be it falling asleep, deep relaxation, self-
improvement, psychological enquiry, healing from trauma or
something else.
Rigid 'scripts' may actually do more harm than good… They can
prevent awareness from travelling freely inward and keep it
constrained on too tight a collar.

A superior approach is to use flexible high level visualizations that

provoke the necessary emotions and feelings – but allows your own
subconscious the freedom to fill in the gaps.

So it may be more accurate to call these Yoga Nidra 'visualizations'

instead of

'scripts'!

Aim for each session to last around 20 minutes.

That's 5-10 minutes for the preparation and 10-15 minutes for the
visualization. You can repeat each visualization several times, if you
find it is over too quickly. Don't rush.

Practice when you go to bed at night, in the dark.

(or, if you're after a daytime nap - you might lay down on the floor in
the savasana pose)

Yoga Nidra Preparation

The preparation is the same for all the visualizations.

You can also use it to prepare for your own personal visualizations
(feel free to devise your own - there's no such thing as a 'sacred'
script. The more personal the symbolism, the better).

Lay back in your bed and close your eyes.

It is possible to do Yoga Nidra on your side, but not recommended -

your back is the best position.

Relax your body and mind as much as you can.

Your goal is to remain still for the next 20 minutes or so. If you feel
an itch or compulsion to move, try to re-focus on your practice -
each time you move will set you back a little.

The first goal of the preparation is to re-unite with your body.

During our hectic modern lives we enjoy very cerebral pursuits…

It's all too common for us to get “up in our heads”.

Swirling thoughts, anxiety and stress. This can be controlled and

soothed by re-connecting with our bodies. Direct your awareness to
your body. Part by part.

Start with your neck and shoulders. How do they feel? Sense the
tension in your muscles and allow it to dissipate. You may be
surprised at how much tension you are holding, without being
aware!

Then move to your back and do the same thing. Next your face,
your arms and your legs.

If you find this enjoyable, you may wish to extend it even further
with the 61 Point

Relaxation Technique.

When you have finished scanning your body and are fully aware of
it, it's time to shine the light of our awareness inwards - to our
emotions and thoughts.

The second goal of the preparation is to re-unite with your

mind.Allow yourself to recognise any major emotional or life events
that are occurring at the moment.

There's bound to be something, right… even if it's just feeling wound

up at your boss after a long day at work.
We're often taught that meditation is about 'emptying your mind'.

Not so.

Don't feel guilty for having thoughts!

Mindfulness is more about how you react to your thoughts.

We are not trying to drain our thoughts away, like water out of a
bath tub. We are merely allowing ourselves to recognise our
thoughts and emotions without becoming attached to them. We are
accepting them, casually observing them - and allowing them to
pass, without focusing on them.

Imagine yourself sitting on a rock by the side of a flowing stream,

looking down into the waters. You are the observer.

The water is your thoughts and emotions.

Allow it to flow past you. Remain present and aware of – but not
attached to –

thoughts that pass through your mind.

OK. So we've mindfully re-connected with our body, our thoughts

and emotions.

Now it's time to bring ourselves fully into the present by re-focusing
awareness on our breath.

The third goal of the preparation is to be mindful of the present

moment.

Breathe naturally. Calmly.

Allow each breath to slowly take its course.

Focus your awareness on these breaths, feel every detail of them.
One by one.

Where is it in your body? How does it feel? Is it a long breath or a

short breath? You may never have considered any of these questions
before. But every single breath is as intricately and subtly different
as the grains of sand on a beach.

Each grain of sand comes from a different rock or perhaps a shell

that was once a living creature swimming in the ocean. These details
are often overlooked. Just as every breath is different!

Our breath changes according to our emotional state, heart rate,

excitement and stress levels. Feel it flowing over every single
millimetre of your wind pipe.

Truly appreciate each one.

Count the breaths. From 1 to 10.

Focus only on the breath. Allow any thoughts that intrude to flow
away like water in the flowing stream.

You may be surprised how hard it is to simply count from 1 to 10

without an external thought intruding! Do not feel bad, this is quite
normal.

Do this 3 times, for a total of 30 breaths.

You should now be in a calm, relaxed and 'half-asleep' state. Your

mind is alert, but your body is deeply relaxed and preparing for
sleep.

You are now ready to commence your Yoga Nidra visualizations.

Just be careful not to actually fall asleep (unless of course, you are
doing Yoga Nidra for sleep and that is your goal. Doh!)
17.1 Script 1 – For Sleep or Insomnia You are laid on your back
on a water lily, floating on top of a vast motionless ocean in a
faraway land. The water is completely still and you feel completely
safe and at peace. The air is warm as you feel the steady heat of an
unknown sun beat down upon your face and body – cleansing you.

You are happy and comfortable, drifting on your back - with your
eyes closed, safe, cased all around by your strong, thick water lily
and miles from anything but calm open water.

The strength of the water lily makes you feel protected and safe. It
is thick and the water cannot even think about seeping in.

Rest here, drifting happily – without a care in the world.

As you drift, content, warm, safe and protected – your awareness

begins to fade away and you drift off to sleep.

17.2 Script 2 – Deep Relaxation

Your mind feels like the sky.

Each cloud is one of your thoughts or emotions. Take a moment to

look up at your sky and see which of the themes in your life are up
there. Which are looming dark rain clouds and which are little white
puffs skiting briskly across the sky.

Most beautiful of all is the bright, brilliant, beaming patches of clear

blue. You focus on these and feel the weight lift from your
shoulders. You breathe deeply and feel yourself relax.

Slowly, all the clouds in the sky are one by one blown away by a
brisk wind imbued with an enchanting energy.

You watch the clouds disappear over the horizon and as you do your
mind clears.
You feel a great sense of relief and deep relaxation.

Only blissful, clear, open blue is in your mind now.

Your mind seems now blank as a white piece of paper.

17.3 Script 3 - Self Love, Self Respect and Self Confidence

You see a great, wide, tall sunflower in front of you. Behind it, is a
golden glowing field of wheat. The sunflower rises up, gloriously, full
of light and energy. In the middle of the sunflower is a baby. Young,
pure and innocent. Just days old, wrapped, tightly.

You feel a strong, intense, giving love towards the baby. It is all that
is good about humanity.

You feel how much the baby is worth.

You feel, deeply in your heart, how much the baby deserves love.

The baby is you.

You feel your feet connected to the Earth, wholesome energy

flowing through you.

You raise up your arms to the sky. The energy and life-force of the
baby joins with yours and flows up through you and into the sky.

17.4 Script 4 – Emotional Release and Healing You are on a

high cliff top, sparse vegetation and dry dirt around you, surrounded
by a vast expansive open sky.

You have a small iron cauldron in front of you.

As you stand, you are filling the cauldron with pieces of you. From
inside your heart.

The pain, the fear, the hate, the tears, the anger, the sorrow.
Whatever your troubles are.
All of it is taken from your body and you feel it leaving you as it
enters the cauldron.

You pick up the cauldron by its handle, with both hands, and swing
it around your body. You feel the muscles of your back arch and the
toes of your feet dig into the ground as you fling the cauldron over
the side of the cliff with all of your might.

You let out an almighty yell as the liquid that was in the cauldron
disperses and separates into ten million tiny droplets that spread far
far out into the sky slowly until they are completely gone.

You feel a sensation of weight lifted from your heart. You feel light
and happy.

You smile as suddenly you are under a waterfall and the water
hammers down upon you, cleaning you inside and filling up your
heart with joy.

17.5 Script 5 – Gratitude

Imagine yourself sat high above the world on a silver platform,

looking down upon the Earth.

You feel your heart grow with thankfulness for everything you have.

You imagine the food you have and think carefully about where it
came from and the energy of the people who had to work to
produce it.

You imagine the comforts you have – running water, heat, shelter,
electricity.

Friends, family. Your health. The Internet. Your heart grows bigger.

You say slowly thank you for everything you have. Think of every
little thing.
A network of silver lines connects you from your platform to every
other living person on the planet. It is infinitely complex. You feel
your heart grow larger still.

Love and karma spread from you along these silver links and you
feel it flow across your body and into the collective heart of
humanity.

17.6 Script 6 – Success and Achievement

You are a wanderer, alone, trekking across a vast continent. Grass

grows to either side.

You feel the heavy backpack upon your shoulders.

The weight feels difficult on your hips and your legs as you trudge
onwards.

You continue endlessly. Your heart beating steadily. It dips not once.

As you continue walking, days and nights pass, seasons come and
go. Winter passes.

Summer comes. Through light, through dark, you march.

Rains come and go. The sun scorches you. Insects bite you.

Still you march. Still you continue. You age. Years. You have been
walking for ten years.

Eventually the walk ends and you feel a deep, deep joy slowly surge
throughout your whole being and settle in your heart.

Finally you have done it and you feel faith, contentment and
satisfaction in your heart.

Final Thoughts
Well, that's it! I hope you enjoyed these Yoga Nidra scripts…

18. F

ree Yoga Nidra Script

Welcome to this yoga nidra meditation for quickly resetting your

nervous system.

Begin to find yourself in a comfortable position using any props or

pillows that you need to support your body so that you can find
ultimate relaxation.

You may lie down in savasana as traditionally practiced or find the

best position right for you today. maybe placing a pillow behind the
head below the back or underneath the knees, allowing your body to
completely sink into relaxation. You can cover your eyes or simply
take a soft gaze.

Consider covering yourself with a blanket so you stay cozy and warm
as you move deeper into relaxation.

Take a nice deep breath in through the nose for a count of three.
Exhale, sight out the mouth for a count of six. Two more times.
Inhale through the nose for three. Exhale, sight out the mouth for
six. . Inhale (silently count 3)… exhale (silently count 6)…….

Begin to relax the body even deeper. Letting the head become really
heavy. So heavy that the neck feels like it can completely relax.

Relaxing your shoulders, mentally relaxing tension in your face.

Letting the forehead soften, gently calming down the movements of
the eyes. Relaxing your jaw, maybe parting the teeth, and letting the
tongue move away from the roof of the mouth.

Relaxing the neck and collarbones relaxing your torso and releasing
any tension in the hips. Make any final adjustments to your legs,
feeling the upper legs, and lower legs completely relax all the way to
the toes. The whole body feels supported and able to rest.

Call forth your sankalpa for the practice. Inviting your highest
intention or vow, mentally repeating 3 times. If you do not have a
sankalpa you are working with, maybe borrow the intention, “I
deeply rest and find healing in this practice.”

Moving deeper into the practice, beginning with the rotation of

consciousness. As you follow along the body scan allow your
awareness to drift from one place to the next.

Bring all of your awareness now to the top of your head. Center of
the forehead. Tip of the nose. Air moving in and out the nose. Right
eye. Right eyebrow. Right Temple and cheek.

Left Eye. Eyebrow. Temple and cheek.

The tip of the nose. Air moving in and out the nose. Right nostril.
Left nostril. Right cheek. Left cheek.

The lips, upper and lower.

Tip of the tongue. The root of the tongue. Center of the throat,
hollow pit of the throat.

Center of the chest. Right side of the chest. Right shoulder, right
elbow, wrist, palm of the hand, back of the hand, tip of the right-
hand thumb, index finger, middle finger, ring finger, little finger.

Right waist, right hip, knee, ankle, bottom of the foot, top of the
foot. Right big toe, second toe, third toe, fourth toe, fifth toe.

Moving your awareness to the center of the chest. Left side of the
chest. Left shoulder. Elbow. Left wrist. Palm of the hand. Back of the
hand. Tip of the left hand thumb, index finger, middle finger, ring
finger, little finger.
Left waist. Left hip. Left knee, ankle, bottom of the left foot, top of
the foot, left big toe, second toe, third, fourth, fifth toe.

Feel and sense the base of the spine. The low back, mid back, right
shoulder blade, left shoulder blade, upper back. Back of the head.

The entire back of the body at once.

The entire front of the body at once.

Feel and sense the whole body.

The whole body at once. Awareness of the whole body. Feeling and
noticing all of the body.

Bring your awareness to your breath.

Notice your breath. Feeling and sensing the natural breath moving in
and out.

The natural breath without changing or altering the way you

breathe.

Can you imagine now, inhaling a golden light through the soles of
the feet all the way to the mind’s eye and then exhaling from the
mind’s eye to the soles of the feet.

Inhale, soles of the feet to the crown of the head, exhale, natural
breath from the crown of the head to the soles of the feet

Continuing this awareness of the natural breath observing the

energy and the golden light moving from the soles of the feet to the
top of the head all the way back down from the top of the head to
the soles of the feet.

Let that go.

Rest here in silence.

Be a witness to the full expansion of your true self. (rest in silence 3-
5 minutes)

Welcome back your sankalpa. Mentally repeating three times your

heart’s desire or intention or “I deeply rest and find healing in
this practice”.

Beginning to become aware of the thoughts and emotions and

feelings you have in the body.

Tuning into the breath taking a nice deep breath in through the
nose, exhaling deeply.

Feel your body on the support below you. Hearing the sounds
around, the sounds in your room. Beginning to sense your
surroundings and the things close to you. Take small movements of
the body that feel right to you.

And when you’re ready, you may open your eyes slowly.

19. L

OVING-KINDNESS YOGA NIDRA SCRIPT

Objective Loving-kindness Yoga Nidra is based on the teachings of

Buddha. It specifically retrains our minds to overcome all forms of
negativity.

As we systematically develop the quality of ‘loving-acceptance’ we

will note positive changes in our attitudes towards ourselves and
others. When we practice loving-kindness, we train ourselves to
accomplish the Four Sublime Abodes: Friendliness (Metta),
Compassion (Karuna), Appreciative Joy (Mudita), and Equanimity
(Upekkha). The quality of friendliness is experienced as warmth that
reaches out and embraces.
When our ability to integrate loving-kindness increases, we
experience compassion as we truly empathize with people's
difficulties and suffering.

A near enemy of this is pity, which is merely an illusion of concern

but without empathy.

Appreciative joy is a positive expression of empathy and is the ability

to sincerely appreciate the good qualities and good fortunes of
others, rather than feeling jealous toward them.

This process comes to maturity in the state of equanimity, which is

the ability to remain caring and involved with an equal amount of
feeling and acceptance toward all people, relationships, and
situations.

Ways of arousing feelings of loving-kindness are visualization,

reflection, and auditory.

In visualization, you bring up a mental picture of yourself or the

person smiling and being joyous.

In reflection, you reflect on the positive qualities and acts of

kindness. Auditory seems the simplest way, but it is highly effective.
You simply repeat a certain word or phrase (a mantra), like "loving-
kindness" or "I wish you happiness," while visualizing yourself or the
person. In this practice, your aim is to send loving-kindness to
yourself, to your spiritual friend, to a beloved person, to a neutral
person, and to a person you perceive as negative or enemy even.

A word of caution here is to choose people from the gender that you
do not feel attracted to, in order to avoid creating a sensual
distraction for yourself. Instructions Preparation ‘Get ready for the
Yoga Nidra.

Lie down in Shavasana.

Adjust your position, so that you can be comfortable and still for the
whole duration of this practice. If required adjust yourself finally.’
(pause) ‘Become aware of the weight of your physical body.

Your body is heavy, let the floor hold your body. Let it go, let it sink
into the floor.’

(pause) ‘Bring your focus on the breath. Take easy, relaxed, and
natural breaths.

Observe the breaths as they enter and leave your nostrils.’ (pause)
‘Now bring your focus on your whole physical body, from head to
toe.’ ‘Focus on your whole body, your whole body, observe your
whole body.

You are aware of the whole body, the physical body from the head
to toe, not just the awareness of your legs, arms, trunk, chest, or
head, but awareness of the whole body, awareness of the body as a
whole, complete and constant awareness of the whole body.’ ‘Be
aware that you are going to practice Yoga Nidra and say mentally,’ “I
am aware,

I am going to practice Yoga Nidra;

I am aware,

I am going to practice Yoga Nidra.” Relaxation ‘Relax your body,

relax your mind, you are completely relaxed by breathing normally
and concentrating on the natural flow of the breath in your nostrils.

As you inhale your belly is rising and as you exhale the belly
isrelaxing. With each exhalation let your body relax a bit more into
the ground.’ ‘Observe the breath as it passes through your nostrils.

Check if you are breathing more from the left or the right nostril.
Observe the flow of the breath. Enjoy your breath. Easy, relaxed,
and calm breathing.’ ‘Keep focus on the practice, do not wander
away.’ Sankalpa / Resolve

‘Now think of a positive resolve / Sankalpa.

The Sankalpa should be simple, short, in clear Language.’ ‘Now

repeat your resolve, the Sankalpa, three times mentally. ‘ Rotation of
consciousness ‘We will now practice the rotation of consciousness in
our physical body.’ ‘Become aware of the body parts as I name
them.

Mentally visualize their shape, weight, and sensations in that part.

Let us begin.’

‘Right foot, heel, sole of the foot.’ ‘Big toe, second toe, third toe,
fourth toe, fifth toe.’ ‘Right ankle, calf, shin, knee, thigh, hamstrings,
right hip, right side of the waist.’ ‘Right ribcage, right chest, right
collar bone.’ ‘Right-hand thumb, second finger, third finger, fourth
finger, fifth finger.’ ‘Back of the hand, palm, wrist, lower arm, inside
of the lower arm, elbow, upper arm, armpit, shoulder.’ (Left Side)
‘Left foot, heel, sole of the foot.’ ‘Big toe, second toe, third toe,
fourth toe, fifth toe.’ ‘Left ankle, calf, shin, knee, thigh, hamstrings,
left hip, left side of the waist.’ ‘Left ribcage, left chest, left collar
bone.’ ‘Left-hand thumb, second finger, third finger, fourth finger,
fifth finger.’ ‘Back of the hand, palm, wrist, lower arm, inside of the
lower arm, elbow, upper arm, armpit, shoulder.’

‘Observe the pelvis, lower abdomen, intestines, stomach, heart,

whole chest. Observe the throat, neck, chin, lips, nose, right cheek,
left cheek. Right eye, left eye, right ear, left ear, forehead, the crown
of the head.’ ‘Observe your whole body, whole body, whole body.’
‘Make sure you are not asleep, stay awake, and keep listening to
me!’

‘Your whole body is very calm and still.’ ‘Let us move a wave of
relaxation throughout the body.’ ‘The wave of relaxation is moving
through your feet, ankles, calves, knees, thighs, hamstrings, pelvis,
back, abdomen, chest, arms, shoulders, throat, neck, face, forehead,
the crown of the head.’

Step 1: Send loving-kindness to yourself:

’Remember a time that you were happy and when that happy feeling
arises observe this warm glowing feeling at the center of your chest.’
‘When you get that feeling, let go of the memory and just keep the
feeling of happiness.’ [short silence]

‘Make a wish for your own happiness. No matter what kind of wish,
just feel the wish and put that in your heart and surround yourself
with that feeling.’ ‘Thoughts will arise and when you realize that you
have been distracted, simply let the thought go and release any
tension or tightness that might have been caused by that distraction.

Then make another wish for your own happiness and let it resonate
within your heart

and let it envelop you like a warm blanket.’ [short silence]

Step 2: Send loving-kindness to your spiritual friend:

‘Now send loving-kindness to a spiritual teacher or friend. Someone

that when you think of them and their good qualities you deeply
respect them, and you sincerely wish them well.’

‘Let your mind be filled with the image of your spiritual friend and
send loving-kindness to your spiritual friend by evoking the following
feeling within yourself. I feel this happiness and wish this too for
you. May you feel this happiness too.’ [short silence] [Another
method to send loving-kindness is to visualize your spiritual friend
smiling back at you and being joyous. Yet another way is to reflect
on the positive qualities of your spiritual friend and any acts of
kindness they have done.]
‘Remember that thoughts will arise and when you realize that you
have been distracted, simply let the thought go and release any
tension or tightness that might have been caused by that distraction.
Then return to evoking feelings of loving-kindness and sending them
toward your spiritual friend.’ [short silence]

Step 3: Send loving-kindness to a dearly beloved person:

‘Now send loving-kindness to a beloved person, a family member or

dear friend.

Someone that when you think of them, you feel a deep connection.’
‘Let your mind be filled with the image of this dearly beloved person
and send loving-kindness to him or her by evoking the following
feeling within yourself,’ “I feel this happiness and wish this too for
you. May you feel this happiness too.” [short silence] [Another
method to send loving-kindness is to visualize your beloved person
smiling back at you and being joyous. Yet another way is to reflect
on the positive qualities of your beloved person and any acts of
kindness they have done.]

‘Remember that thoughts will arise and when you realize that you
have been distracted, simply let the thought go and release any
tension or tightness that might have been caused by that distraction.

Then return to evoking feelings of loving-kindness and sending them

toward your beloved person.’ [short silence]

Step 4: Send loving-kindness to a neutral person:

‘Now send loving-kindness to a neutral person. Somebody you know

but have no special feeling towards, for example, a person who
serves you over a counter.’

‘Let your mind be filled with the image of this neutral person and
send loving-kindness to him or her by evoking the following feeling
within yourself,’
“I feel this happiness and wish this too for you. May you feel this
happiness too."

[short silence]

[Another method to send loving-kindness is to visualize this neutral

person smiling back at you and being joyous. Yet another way is to
reflect on the positive qualities of the neutral person and any acts of
kindness they have done.]

‘Remember that thoughts will arise and when you realize that you
have been distracted, simply let the thought go and release any
tension or tightness that might have been caused by that distraction.

Then return to evoking feelings of loving-kindness and sending them

toward this neutral person.’ [short silence]

Step 5: Send loving-kindness to a hostile person:

‘Now send loving-kindness to a hostile person. Somebody you

currently have difficulty with.’

‘Let your mind be filled with the image of this hostile person and
send loving-kindness to him or her by evoking the following feeling
within yourself,’

“I feel this happiness and wish this too for you. May you feel the
happiness too."

[short silence]

[Another method to send loving-kindness is to visualize this hostile

person smiling back at you and being joyous. Yet another way is to
reflect on the positive qualities of the hostile person and any acts of
kindness they have done.]
‘Remember that thoughts will arise and when you realize that you
have been distracted, simply let the thought go and release any
tension or tightness that might have been caused by that distraction.

Then return to evoking feelings of loving-kindness and sending them

toward this hostile person.’ [short silence]

Step 6: Radiating loving-kindness:

‘Now become aware of your capacity to radiate loving-kindness all

around you.’

‘Let go of the image of any specific person and project the aroused
feeling of loving-kindness to all points of the compass: north, south,
east and west, up and down, and all around you.’ [silence]

Witnessing the ‘Self’ ‘Now try to become your own witness, try to
become your own

witness, try to become your own witness.’

‘Say to yourself’, “I am not this physical body, I am not these senses,

I am not this mind, I am not this breath, I am not these thoughts, I
am not these feelings, l am not emptiness, I am not pain, I am not
cold, I am not this mind. All of these are changeable but I am
unchangeable. I am the immortal Self.” (pause)

‘Observe the ‘Self’ the silent observer for the next five minutes.’ (five
minutes silence)

‘Bring your attention back to your breath. Observe the movement of

the breath.’

(pause)

‘Now repeat your Sankalpa / resolve three times.’ (pause)

‘Yoga Nidra is now complete.’

‘Slowly become aware of your surroundings. Move your fingers,
toes.’ ‘If required stretch a bit.’ (pause)

‘And slowly coming into sitting position.’ ‘Om Om Om Shanti Shanti

Shanti’
Document Outline
10. YOGA NIDRA IN NATURE Jennie Wadsten

ARRIVAL
BODY SCAN
BREATH
OPPOSITES
IMAGES & FREE FLOW
RETURN
12. Yoga Nidra Free Script For Healing and Deep Relaxation
SANKALPA
ROTATION OF CONSCIOUSNESS
Optional Part
BREATH AWARENESS
CHIDA KASHA
CLOSING
13. Yoga Nidra Script
13.1 Yoga Nidra Script 1: Ideal for Doing with Your Children
1. The Set Up
2. Breathing
3. Progressive Muscle Relaxation
4. Counting Breaths 40-1
5. Revolving Awareness
6. Expanding the Light
7. Closing with a Breath
13.2 Yoga Nidra Script 2
Stage 1. Prepare for Meditation
Stage 2. Find Safe Haven
Stage 3. Body Awareness
Stage 4. Welcome Your Feelings
Stage 5. Witnessing Thoughts
Stage 6. Find Joy or Bliss or a Spiritual Centre
 Stage 7. Reflect on the Practice
13.3 Yoga Nidra Script 3
1. Entry
2. Sankalpa
3. Body Scan
4. Breath and Prana Awareness
14. Yoga Nidra Script for Deep Relaxation
15. Introduction
Sankalpa
ROC (Rotation of Consciousness)
Breath Awareness
Awareness of Sensations
Inner Space
Visualization
Sankalpa
Conclusion
16. Yoga Nidra Script
17. What is a Yoga Nidra Script? I'd Like Guided Instructions!
Yoga Nidra Preparation
The first goal of the preparation is to re-unite with your
body.
The second goal of the preparation is to re-unite with your
mind.Allow yourself to recognise any major emotional or life
events that are occurring at the moment.
The third goal of the preparation is to be mindful of the
present moment.
17.1 Script 1 – For Sleep or Insomnia
17.2 Script 2 – Deep Relaxation
17.3 Script 3 - Self Love, Self Respect and Self Confidence
17.4 Script 4 – Emotional Release and Healing
17.5 Script 5 – Gratitude
17.6 Script 6 – Success and Achievement
Final Thoughts