Let sounds fall into the background of your awareness…īegin to take five or six easeful breaths focusing on your exhale. Make yourself aware of the room that you are in and imagine where you are positioned within it…Īre there any sounds outside of the room?… Can you hear them as pure sound without attaching a story or narrative to them?…Īre there any sounds inside the room you are in? Can you hear them as pure sound without attaching a story or narrative to them?… You may move at any point within the practice if you are uncomfortable but ideally, Yoga Nidra is practiced in stillness.

Make any small adjustments that will help to settle your body. Spend the next few moments ensuring that you are as comfortable as possible. High expectations for comfort are important for the practice.

* If you have any mental or physical health concerns check with an experienced teacher before practicing. A light covering for the eyes such as a washcloth is available.A folded blanket for the head is used for comfort and to ensure the chin is lower than the forehead.There is something under the backs of the knees such as a bolster or rolled blanket to ease the lower back.The surface you are lying on is firm but comfortable such as a yoga mat with a blanket covering.The practice is similar to a guided meditation but it is done in a comfortable supine position so be sure that you or your students are set up for rest! I recommend setting up in savāsana and making sure that: This Yoga Nidra Script takes around 20-25 minutes to read through. It can be practiced at any time of day but will be particularly helpful for those looking for a restful night’s sleep. This Yoga Nidra script is intended for those seeking deep rest and relaxation. Scripts provide a systematic dialogue that can be used by a yoga teacher working with students or recorded by a practitioner for personal use. Yoga Nidra scripts are helpful tools for yoga teachers as well as students.

Irest yoga nidra script