Free 30 Minute PMR Relaxation Yoga Nidra Script for Joy [PDF]

Preparation and Settling In

Lie down on your back or sit in a chair. Settle yourself in for maximum comfort and ease. With your eyes closed, lift and lower your eyebrows a few times … now, let them smooth out and be still … 

Next, move your mouth all around, stretching and moving your lips and jaw … let your mouth rest … Slowly roll your head from side to side a couple of times … bring it to rest so the center of your chin is aligned with your chest and navel … Have the very back of your head directly on the floor or thin pillow with your chin tucked slightly toward your throat … 

Move your shoulders down from your ears and tuck your shoulder blades in comfortably … Next, open and close your hands and stretch your fingers … let them become still, with your palms up … Start noticing your low back, hips, and buttocks … Lift up there and settle back down, fuss around under there until it feels as comfortable and supported as possible, using props as needed … 

Take your attention down to your toes and stretch them … and rest … To release tension in your legs and back, place your feet twelve to twenty-four inches apart … Take a moment to notice what’s happening and then make your own adjustments … Feel free to smooth out your clothes or props … 

It’s time to settle in for this Yoga Nidra experience. 

(Pause.)

Sankalpa

If you have one, feel free to begin saying your sankalpa, your own resolve.

Otherwise, you’re invited to welcome one in if you wish. It’s a positive, concise statement that’s said like it is already true. A heartfelt pledge to support your life’s meaning and purpose or foster a helpful quality or characteristic that’s personal to you. Examples are, “I have abundance,” “My life is unfolding in harmonious ways,” or “I am patient, more and more.” It’s okay if nothing comes or this doesn’t appeal to you now.

(Pause.)

PMR Relaxation

It’s fine to adjust your position and clothing for maximum comfort and ease … Settling yourself in, more and more … Please bring your attention to your right foot … begin bringing a light amount of tension to your toes and foot, just until you start feeling it … Hold it … notice … and let it all go, softening like butter, melting away … 

Now, take your attention to your leg and start tensing it ever so tenderly … hold it … notice … and let the tension dissolve, all at once … Let’s go on to the left side … Please bring your attention to your left foot … begin bringing a light amount of tension to your toes and foot, just until you start feeling it … notice … and let it all go, melting like ice in hot water … 

Now, take your attention to your leg and start tenderly tensing it ever so slightly … notice … and let the tension dissolve, all at once … Both your legs and feet are feeling more at ease as tension leaves more and more. 

(Pause.) 

Notice how easy it is to tense and relax.

Now for the upper body. Bring your awareness to your dominant hand … When you’re ready, start to squeeze your hand as little as you can, just until you start noticing it … study it … 

Now, let go to relax your fingers and hand … feeling the difference … Let’s do the same for that arm by bringing a tender amount of pressure to it … hold it … notice … and completely let go, allowing your arm and hand to relax softly, more and more … 

Focusing on your other hand now, create a tiny bit of tension in your fingers and hand, just for now … notice … and let it all dissolve … noticing the difference … 

And moving your awareness up your arm … start making a little amount of pressure, the minimum amount needed to notice it … notice … now let it leave, more and more … 

Please go back to your dominant side … This time simply pretend to squeeze tension and pressure into it … notice … and let it totally evaporate like fog lifting … noticing what happens. Noticing how your imagination effects your body. 

(Pause.)

Know that your body can become even more relaxed. If you wish, take your awareness to your buttocks and belly … Bring a slight amount of tension to these areas, just until you barely feel it … notice … and let go, feeling the softening, and how your body feels like it’s pressing firmly into the surface supporting it. Let this happen.

Please notice your heart and lungs … Slowly breathe in, sensing this area filling up, feeling your lungs expanding and notice all the sensations involved … notice … and let all the air out … Once again, breathe in, filling up and sensing, feeling the expansion in your chest, heart, sides, and back … notice … and let all the air out … Notice if your level of relaxation is growing. 

(Pause.)

It’s time for your face, noticing the sensations that are happening throughout your face … Please press your lips together, ever so slightly … notice it … and let go, allowing your lips to soften and relax … 

Go ahead and press your tongue against the roof of your mouth or the back of your teeth … notice it … and let go so your tongue can hover quietly in there … 

Feel free to press again and then release even more … relaxing more and more … Slightly scrunch up your eyes and forehead, just so it’s noticeable … notice … and let it smooth out, nice and even … One more time, bringing a tiny bit of tension and pressure to your whole face … notice it … and let go … becoming more and more aware of the changing sensations of tension and relaxation. 

(Pause.) 

Knowing that you have ways to exchange tension for relaxation.

Please use your mind’s eye to scan your body, noticing all the sensations present, noticing textures, just as they are … It’s your choice to continue your observations or to use this technique or another one to add to your experience. 

(Pause.)

Remember, this is your time to explore and notice feeling deeply relaxed while staying alert, no sleeping … If needed, feel free to adjust your position and then settle back in. 

(Pause.)

Breathing

If you like, you can linger where you are or use your breath to relax further by smoothing out any static, allowing you to sink into relaxation further.

Take your attention to your breath, following its movements of naturally inhaling and exhaling through your nose for the next few rounds of breathing … Each time your attention drifts off, gently bring it back to your breathing. 

It’s good practice to catch your mind wandering and gently returning it to your breathing. There’s no need to do anything else, just follow a few more rounds of your breath, just for now.

(Pause.)

Would you like to use your breath to focus your awareness even more and for becoming more relaxed? … If so, listen first and then follow along.

At the top of each inhalation, pause and sip a little more air in and then breathe out naturally. Okay now, each time you breathe in, pause, breathe in a little extra, and then let the air naturally leave. Continue boosting each inhalation with a little more air and an easy-going exhalation … Take your time. Noticing what this is like, topping each inhalation off, time after time. 

(Pause.) 

Let your breathing return to its natural ways, simply breathing in and out naturally, noticing what you notice. 

(Pause.)

It’s time to shift your focus to your exhalations. Listen first and then follow along. At the bottom of each exhalation, pause and exhale a bit more, letting the next inhalation come on its own. Okay now, each time you breathe out, pause, send a little more out, then naturally breathe back in.

Over and over again, breathing a little extra out at the bottom of your exhalations … Take your time. Noticing what this is like, breathing out a little extra after each exhalation, again and again. 

(Pause.) 

Let your breathing return to its natural ways, simply breathing in and out naturally, noticing what you notice. 

(Pause.)

It’s time to do this with both the inhalations and exhalations … It’s like putting a bookend or an exclamation point on both sides of each inhalation and exhalation. Take your time. When you’re ready, feel yourself breathing in … pause a second … boost it with a little extra air, and start breathing out. At the end of your exhalation, pause a second … and send a bit more out … continuing to add a little more air at one end and subtracting more at the other end … Continue with this for the next few minutes. 

Remember to gently bring your attention back to your breathing each time you get unnecessarily distracted. 

(Pause 1 minute or more.)

It’s time to let go of this and let your breathing become effortless, naturally coming and going on its own … Noticing what you notice.

(Pause.)

Visualization

Please continue following the movement or feel of each breath as it comes and goes. Let it be just as it is … Notice if there’s an urge to change it or form an opinion about it. It’s okay, be curious and interested … Notice this when it happens, and return your attention to your natural breathing, in and out. 

(Pause.)

Your breath may start reminding you of the wind blowing outside, like how the wind comes and goes … Sometimes it’s a gentle breeze, other times it’s gusty, and sometimes it’s quite strong … Imagine being outside, feeling the wind blow … imagine it blowing through the trees … watch it rustling the leaves … listening to its sound … scents carried by the wind … fascinated by the wind. 

(Pause.)

Now move your attention to your thoughts and feelings and how they’re like the wind. Sometimes gentle, sometimes fierce. Sometimes noticeable, sometimes not. How thoughts and feelings are like leaves blowing in the wind … and becoming more aware of what’s on your mind … letting thoughts and feelings come and go, like leaves blowing in the wind … There’s no need to name them, or even prefer one over another, simply noticing your thoughts and feelings, just for now … making room for whatever is occurring, as it comes and goes. 

(Pause.)

Watching them as they pass on by, allowing thoughts and feelings to move on by, taking flight with the wind … impartially observing any thoughts and feelings as they appear … There’s no point in getting involved in what they are, but just notice them, like leaves blowing. 

(Pause.) 

If you doubt yourself, wondering if you’re doing this right, it’s just another thought. Toss it like a leaf into the wind to go away … If you’re feeling bored or maybe think this isn’t for you, it’s just another thought to give to the wind … Feel free to watch the leaves being tossed by the wind … a gust of wind comes to clear away outdated thoughts, feelings, and limiting beliefs, blowing away and clearing out what’s no longer needed. 

(Pause.)

Let your heart fly like the wind … Fly your way home. And the wind begins to become still … and the leaves begin to settle into the quietude.

(Pause.)

How about being aware of the vast and open sky itself … Where the wind blows, causing clouds to take shape and change again and again … and how thoughts and feelings are like clouds, forming and evaporating, just like clouds in the sky. 

(Pause.)

Awareness

And waking up the dimension of yourself that’s like the sky, vast and open … allowing and including thoughts, feelings, and everything else to come and go, like leaves and clouds blowing about in the vast sky … It’s awareness itself, always present and always awake. Sinking into it during this quiet pause. 

(Pause 1 minute or more.)

And imagining the clouds clearing, the winds settling down … and as this happens, there’s open space, timeless space, as vast and infinite as the sky … It’s awareness itself, it’s that part of you that is always present and always awake. That makes space for insights, unconditional peace, and joy to be present during this quiet pause. 

(Pause 1 minute or more.)

Sankalpa

This is the time for your sankalpa to appear, your heartfelt pledge to support a life of meaning, perhaps a positive quality … Letting it float into your awareness, taking shape, more and more … Perhaps it appears as a word or phrase or an image … perhaps it’s formless … perhaps letting it ring through you from your heart and soul … imagining how it looks and sounds and feels … allowing it to take shape in your life, more and more. 

(Pause.)

Reawakening and Closing

It’s time to transition back, bringing with you all the insights and understandings you’ve received, for your sake, and for the sake of others.

So, with this greater awareness of yourself, begin breathing more deeply, feeling the breath beginning to awaken you … feeling your breath coming and going, like the wind …

It’s time to stretch your body in ways that come naturally, moving your arms and legs and moving everything else … Notice the movements, the physical sensations as you’re stretching. 

(Pause.)

If you’re lying down, please roll to your side and curl up … Eventually, use your arms for support to press yourself up to sitting. 

(Pause.) 

Rest your hands on your lap … To seal this in and for maintaining the connection,

touch the tips of the thumbs to the index fingers. 

(Pause.)

Open your eyes and let your vision come alive. Glance around, fully aware of what’s before you and how it looks. Soak in the shapes, colors, textures, and your surroundings … looking for something that is blue … gazing at the smallest thing you can find … Being aware of sounds … being aware. 

(Pause.) 

Begin stretching about, awakening more and more.

Peace, peace, peace. (Om shanti, shanti, shanti.)

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