Free 35 Minute Yoga Nidra Script for Letting Go [PDF]

Settling

Find yourself a comfortable place to lie down, or if you prefer, a place to sit up, supported. (pause)

Getting ready for your Yoga Nidra practice, to help you enter beautifully into the season of letting go. (pause)

Have a thin pillow or blanket tucked comfortably under your head. (pause)

Cover yourself with a blanket if you like. (pause)

Set aside anything that’s on your mind. Right now, there’s nothing you need to do. Set everything aside for this time to connect within. (pause)

If you’re lying in savasana, legs are apart. Feet flopped out to the sides. 

Your arms are away from the body, leaving space beneath the armpits. Palms are facing up. (pause)

In any position, shoulders are away from the ears. (pause)

Check that your neck is in line and feeling comfortable. (pause)

Check for any lumps or bumps of clothing, jewellery, or the surface beneath you that might draw your attention away. 

If you find any, adjust them now. (pause)

Scan your whole body, checking that you’re as comfortable as can be and that there’s nothing calling your attention – nothing that might draw your attention away from this practice of Yoga Nidra. (long pause)

Take a deep breath in… and a long breath out.

Take another deep breath in and as you exhale, feel yourself settle, and let go.

Now is the time to make any final adjustments you need, so you’re completely comfortable and can completely surrender all doing.

Know that you can move whenever you need to, but make yourself so comfortable you’ll have absolutely no desire to move. (pause)

Begin to feel that stillness. Rest in that stillness. (pause)

Become aware of distant sounds. (long pause)

Allow your sense of hearing to extend out, receiving all sounds effortlessly and without analysis. 

Simply receiving with effortless awareness. (pause)

Now bring your hearing into the room. Receiving any sounds within the room. (pause)

Now listen for the soft sound of your own body breathing. (pause)

Feel the body resting. (pause)

Be aware of your body breathing.

Your body breathing itself. (pause)

Nothing to do.

No need for concentration. Just effortless awareness.

Say to yourself mentally, “I’m going to practice Yoga Nidra.” (pause)

“I will remain awake and aware.”

Yoga Nidra has now begun. (pause)

Sankalpa

With a focus on shifting into the fall season, know that fall is arriving.

Feel that fall is arriving. (pause)

Notice the trees are releasing their leaves, in one final, gorgeous grand finale.

Give yourself permission to let go, too. (pause)

Make way for whatever new beauty is waiting in the wings. (pause)

Picture yourself effortlessly following this fall rhythm of nature.

Letting go of anything you no longer need, with grace and beauty. (pause)

Bidding adieu to old mindsets or habits. (pause)

Letting go of your busy schedule, making way for some well-earned downtime. (pause)

Without any guilt, letting go. (pause)

Knowing that it’s perfectly natural to let go right now.

Embracing the joy of letting go. The freedom, the lightness, the cleared slate ready for you to create your next masterpiece. (pause)

Picture yourself letting go. What will you release? A thought? A feeling? A habit? An activity? 

Not thinking, just feeling into it. 

What would you like to release? (pause)

What spontaneously comes to mind first? (pause)

Picture yourself after it’s been released. (pause)

Feel the lightness of that release. (pause)

Setting a fall intention, say to yourself mentally now,

I shift beautifully into the season of letting go. (pause)

I shift beautifully into the season of letting go. (pause)

I shift beautifully into the season of letting go. (pause)

Rotation of Consciousness

Now taking a trip through the body, witnessing with curiosity and effortless awareness.

Allow the mind to hop from one body part to the next. No need to think. Just awareness.

Awareness of any sensations, thoughts, feelings that might arise, but without attachment.

Simply noticing and moving freely on.

Bring awareness to the point between the eyebrows

The hollow of the throat

The right shoulder

The right elbow

Effortless travelling deep in the body

Down to the middle of the right wrist

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Back up to the wrist

The elbow

The shoulder

The hollow of the throat

Sweeping awareness over to the left shoulder

Down to the left elbow

Deep in the body, effortless

The middle of the left wrist

The left thumb

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Back up to the wrist

The elbow

The shoulder

The hollow of the throat

The heart centre

The right side of the chest

The heart centre

The left side of the chest

The heart centre

The navel centre

Tip of the tailbone

The right hip joint

The right knee joint

The ankle joint

The right big toe

Tip of the second toe

Tip of the third toe

Tip of the fourth toe

Tip of the baby toe

Back up to the right ankle joint

Knee joint

Hip joint

Tip of the tailbone

Sweeping awareness to the left hip joint

Left knee joint

Ankle joint

The left big toe

Tip of the second toe

Tip of the third toe

Tip of the fourth toe

Tip of the baby toe

Back up to the left ankle

Knee joint

Hip joint

Tip of the tailbone

Navel centre

Heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Breath Awareness

Now become aware of the chest.

Notice the body breathing itself.

Chest gently rises and falls with each breath. (pause)

Nothing for you to do.

Simply witnessing. (pause)

Now bring awareness to the nostrils. (pause)

Move awareness to the right nostril.

Feel that with each breath stream coming in the right nostril, heat is created in the body. 

Each breath coming in the right nostril, heat is created in the body. (pause for a few breaths)

Move awareness to the left nostril.

Feel that with each breath stream coming in the left nostril, cooling is created in the body. 

Each breath coming in through the left nostril, cooling is created in the body. (pause for a few breaths)

Now bring awareness to both nostrils and feel the balance of two streams of breath coming in, right and left, heating and cooling.

Balanced temperature. (pause)

Take a few deep breaths now, fully awake and aware, feeling a balance of heat and cooling in the body. (pause for a few breaths)

Opposites

Now beginning to manifest sensations in the body.

Start by feeling the sensation of a crisp, fall breeze blowing across your whole body.

Feel the cool air blowing, from the tips of your toes to the top of your head, and from the top of your head to the tips of your toes. (pause)

Feel the cool air turning colder.

Feel your whole body naturally contracting, pulling in from the cold – deep in until your body shivers. (pause)

Cold permeating your skin… tissues… deep into your bones.

Goosebumps across your body. Shivering. (pause)

Notice the breath in your left nostril.

Feel cold air flowing in with each inhalation. Feel the contraction in the nostril and the cooling sensation. (pause)

With each breath in through the left nostril, your body becomes colder and colder. (pause)

Goosebumps. Shivering. (pause)

Feel cold in all parts of the body – cold in the arms, cold legs, cold torso, head. 

Feel the cold on your face – cheeks, tip of your nose, forehead, ears. 

Cold at your temples, up along the back of your neck, shivering, cold at the top of your head.

Cold, shivering throughout the whole body. (pause)

Now let go of the sensation of cold.

Completely let it go.

Let go of the sensation of cold throughout the whole body. (pause)

Notice that you can release the sensation of cold from your body anytime you need. (pause)

Now manifesting the sensation of heat in the body.

Feel heat arising in the whole body.

Bring awareness to the navel centre.

This is a chakra, or energy centre, where you can create heat and radiate it throughout the body. (pause)

Feel the navel centre like a blazing fire, the intensely hot core of the sun. (pause)

Feel incredible heat, radiating out, creating warmth for your whole body, right out to the tips of your fingers and toes. 

Heat flowing out, like lava, permeating your whole body. (pause)

Feel heat deep in your bones, radiating out, expanding in all directions, to the muscles, the skin, the arms and legs, tips of the toes and fingers, the face, the ears, the top of the head.

Abundance of heat throughout the whole body. (pause)

So much heat, it spills out, even heating the air surrounding your body. Heat wave. (pause)

Feel heat it in every pore of your body. 

So much heat, sweat is escaping from your pores. Feel your whole body breaking out in a sweat. 

Armpits sweating, forehead sweating, eyelids sweating, palms sweating, soles of the feet hot and sweating. 

Heat throughout the entire body. (pause)

Notice the breath in your right nostril. 

With each exhalation, notice the expansion of the right nostril and the sensation of heat flowing out from the nostril. (pause)

With each breath through the right nostril, develop the feeling of heat.

Each inhale and exhale through the right nostril, intensify the feeling of heat throughout the whole body. 

So much heat it is radiating out.

Hot, sweating. (pause)

Now let go of the sensation of heat.

Completely let it go.

Let go of the sensation of heat throughout the whole body.

Notice you have the power to manifest or let go of heat in the body, any time you need. (pause)

Take a moment now to rest in the awareness of your power. 

You have the power to manifest or let go of any temperatures, anytime you like.

(pause)

Symbols/Visualization

Now opening the doors of intuitive knowing. Always available to you, effortlessly. (pause)

A series of symbols will be named. Images, thoughts or feelings might arise.

Continue to be the witness. Be effortless.

Simply watching, with detached awareness.

Nothing to do. (pause)

A pen and notebook (repeat 3 times)

Sunrise (repeat 3 times)

Red apples (repeat 3 times)

Beach towel (repeat 3 times)

Stack of papers (repeat 3 times)

Vegetable garden (repeat 3 times)

Snowy mountain (repeat 3 times)

Bowl of rice (repeat 3 times)

A fluffy blanket (repeat 3 times)

Sunshine through the trees (repeat 3 times)

(pause)

Sankalpa

Now is the perfect time to repeat your fall intention. If you repeat it with feeling and awareness now, it cannot fail. Say to yourself mentally,

I shift beautifully into the season of letting go. (pause)

I shift beautifully into the season of letting go. (pause)

I shift beautifully into the season of letting go. (pause)

Know that your intention has been received deep in your being, and is already manifesting. Take a moment to feel the peace of this intention manifested. (long pause)

Externalization

Become aware of your breath.

Your body resting, breathing itself. (pause)

Hear the sound of your body breathing. (pause)

Feel the sensation of your body breathing. (pause)

Externalizing your awareness.

Become aware of the room you’re in, floor, walls, ceiling. (pause)

Listen for sounds within the room. (pause)

Know that the practice of Yoga Nidra is coming to an end.

Develop awareness of your body and the place you’re in. (pause)

Feel your awareness coming back into the body.

Yoga Nidra is now complete. (pause)

Beginning gentle movements in the body, wiggle your fingers. Wiggle your toes.

Make any gentle movements with the body that feel good. (pause)

Now make any larger movements – move your feet, legs, hands, arms, move any body parts that are calling you. (pause)

If you’re lying down, when you’re ready, roll your body to the right side. (pause)

Take a few deep breaths, integrating your Yoga Nidra experience into your everyday experience. (pause)

If you were lying down, press yourself slowly up to sitting. Keep your eyes closed if you can. 

Take your time, there’s no rush. (pause)

Sitting comfortably, back as straight as you can make it.

Take a deep breath in… and a long breath out.

Say to yourself mentally one more time:

“I shift beautifully into the season of letting go.” (pause)

Hold that feeling with you. 

We’ll finish by chanting Om and Shanti, three times each.

Om Om Om Shanti Shanti Shanti (pause)

And when you’re ready, softly open your eyes. 

Allow your eyes to adjust to the room. 

Aware of yourself in the room, and your intention to shift beautifully into the season of letting go.

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