Free 25 Minute OM Yoga Nidra Script [PDF]

Preparation

Get ready for yoga nidra. Lie down in shavasana, feet apart and the palms of the hands facing upwards. 

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Close your eyes and quickly become motionless . . . now is the time to make any adjustments, there should be absolutely no movement until the practice is finished. 

(pause) 

For just an hour, forget your problems and worries and concentrate on yoga nidra . . . forget all your cares. 

(pause) 

Take a long deep breath . . . and as you breathe out feel yourself letting go.

(pause)

Relaxation

Become aware of outside sounds, become aware of distant sounds outside the building. 

(long pause) 

Allow your sense of hearing to range into the distance . . . and then gradually withdraw it back into this building, back to this room. 

(long pause) 

Develop your awareness of this room . . . and yourself lying on the floor . . . become aware of your body lying on the floor. 

(pause) 

Become aware of your breathing . . . just be conscious that you are breathing, do not concentrate. Awareness of your breath and awareness of your body. 

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Remember your purpose and say mentally to yourself: ‘I am going to practise yoga nidra. I will remain awake; I will not sleep.’ 

(pause)

Resolve

Now state your resolve. Repeat your resolve mentally with full awareness and feeling three times. 

(pause)

Rotation of consciousness 

Now we move into rotation of consciousness. Awareness of different parts of the body by taking a trip through the body. Let your mind jump freely from one part to the next. 

Right side

Right hand thumb, second finger, third, fourth, fifth, palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, side, waist, hip, right thigh, kneecap, calf muscle, ankle, heel, sole, top of the foot, right toes, one, two, three, four, five . . .

Left side

Left hand thumb, second finger, third, fourth, fifth, palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, side, waist, hip, left thigh, kneecap, calf muscle, ankle, heel, sole, top of the foot, left toes, one, two, three, four, five . . .

Front

Go to the top of the head, forehead, right eyebrow, left eyebrow, eyebrow centre, right eyelid, left eyelid, right eye, left eye, right ear, left ear, right nostril, left nostril, right cheek, left cheek, upper lip, lower lip, chin, jaw, throat, right collarbone, left collarbone, right chest, left chest, middle of the chest, navel, upper abdomen, lower abdomen, right groin, left groin, right thigh, left thigh, right knee, left knee, right calf muscle, left calf muscle, right ankle, left ankle, right toes, left toes . . .

Back 

Now the back. Right sole, left sole, right heel, left heel, right calf muscle, left calf muscle, back of right knee, back of left knee, back of right thigh, back of left thigh, right buttock, left buttock, right hip, left hip, whole spine, right shoulder blade, left shoulder blade, back of the neck, back of the head, top of the head . . .

Major parts

Whole right leg, whole left leg, both legs together; whole right arm, whole left arm, both arms together; whole of the head, together; whole of the back, together; whole front, together; the whole body, together . . . whole body, together. 

(long pause)

Repeat two complete rounds. 

Skin awareness

Become aware of the meeting parts between body and floor . . . and concentrate on them for a short time. 

(pause) 

Feel the meeting points between the body and the floor . . . intensely, evenly.

(long pause) 

Bring your attention to the soles of the feet; feel the skin on the soles of your feet . . . from the heels . . . to the tips of the toes. 

(long pause) 

Go to the palms of your hands . . . feel the skin on the palms of your hands and fingers. Feel the skin and also become aware of the lines on your palms and fingers . . . intensely, with full awareness. 

(long pause) 

Bring your awareness to the face, become aware of the skin on your face, develop your awareness. 

(pause) 

Develop your awareness of the skin on your forehead, cheeks and chin . . . become aware of any lines on your face. 

(pause) 

Bring your attention to the eyelids, feel the meeting points between the eyelids. 

(pause) 

And now the lips, feel the meeting points between the lips, intensely, with feeling. 

(long pause)

Breathing

Now bring your attention to the natural breath . . . become aware that you are breathing quietly and slowly. 

(pause) 

Become conscious of your breathing, nothing else. 

(pause) 

Concentrate now on the flow of the breath between the navel and the throat . . . feel the breath moving along this passage. 

(pause) 

As you inhale the air rises from the navel to throat, as you exhale, it falls from throat to navel . . . become aware of this. 

(long pause) 

Now become aware of the breath through the nostrils, the natural breath flowing through both nostrils and meeting at the top to form a triangle. 

(pause) 

Think of the breaths as starting separately from a distance, drawing near . . . and uniting in the eyebrow centre. 

(long pause) 

Now commence to practice mental nadi shodhana, mental awareness of breathing through alternate nostrils . . . counting backwards from 108 to 1, as follows: 108 inhale left nostril, 108 exhale right nostril, 107 inhale right nostril, 107 exhale left nostril . . . and so on, say this mentally to yourself as you practice. 

(long pause) 

Remember if you make a mistake, you must go back to 108 and start again. 

(long pause) 

Full awareness of mental alternate nostril breathing and counting.

(long pause) 

There should be no mistake and no sleeping. 

(long pause)

Continue counting with total awareness. 

(long pause) 

Continue with total awareness. 

(long pause of 5–10 minutes)

Inner space

Become aware of chidakasha, the inner space you see behind your forehead. 

(pause) 

Develop your awareness of this space . . . an infinite space that extends as far as you can see . . . as low or as high, and as wide as you can see. 

(pause) 

Become aware of this space. 

(long pause) 

Be totally aware but not involved . . . observe it as if you are watching a movie . . . what you see is a projection of your subconscious.

(pause) 

If you see patterns . . . this is simply the way your mind is manifesting . . . maintain your awareness. Continue. 

(long pause)

Eyebrow centre/Om visualization : 

Bring your attention to the eyebrow centre, focus your attention on the eyebrow centre. 

(pause)

Imagine you are sitting in a meditative pose in the eyebrow centre chanting the mantra Om in synchronization with your breath . . . you are sitting in lotus or some comfortable position doing this. 

(long pause) 

Awareness of sitting in the eyebrow centre chanting Om in time with the breath, continue. 

(long pause) 

Visualize circles of Om growing from the eyebrow centre as you continue the practice. 

(long pause) 

Now bring your attention back to the eyebrow centre only . . . cease visualizing yourself practising meditation . . . prepare to return to chidakasha.

(pause)

Inner space

Return your awareness to chidakasha, return again to that inner space . . . the space you see behind the forehead. 

(pause) 

Watch this space carefully for any colours or patterns that may emerge . . . there should be no effort, just awareness of watching. 

(long pause) 

Total awareness of watching with no involvement. 

(long pause) 

Continue watching this space and become aware of any images, any spontaneous thoughts that emerge . . . try to become aware of these. 

(long pause)

Resolve

Become aware of your resolve, remember the resolve you made at the beginning of the practice; this is the time to repeat your resolve.

(pause) 

State your resolve three times in the same words and with the same attitude, with feeling and emphasis. 

(pause) 

Finish

Become aware of your breathing, become aware of the natural breath, become aware of the breath through the nostrils. 

(pause) 

Develop total awareness of the nostril breath and continue practising this. 

(long pause) 

Mental awareness of alternate nostril breathing . . . practise this for a short time. 

(long pause) 

Extend your awareness of the breath to every part of the body . . . as you inhale feel the life-giving force permeate your whole body.  

(long pause) 

Take a long, slow, deep breath and become aware of your relaxed body, become aware of your physical existence. 

(pause) 

Develop awareness of your surroundings . . . the floor you are lying on, the room you are in . . . externalize your attention.

(long pause) 

Start making small movements in preparation for sitting up, take your time, there is no hurry. 

(pause) 

 Sit up slowly and open your eyes. The practice of yoga nidra is now complete.

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