Yoga Nidra Script – The Best Guide and Resource

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Yoga Nidra Script is much like a movie script. A movie brings to life the characters contained in the script. Whether the movie turns into a success or not depends on two factors: the script and the director. Similarly, the experiences and the fruits that you reap from a yoga nidra session depend on the Yoga Nidra Script & the instructor/recorded Script. In this article, you will find 2 yoga nidra script pdf and 5 audio recordings available for free download. At the end of the article, you will find an in-depth yoga nidra script written by Swami Satyananda Saraswati.

Experience Meditation – 5 Guided Meditations

Choose the Best Yoga Nidra Script

Not every yoga nidra script suits the needs of a students. While some practitioners are looking for relaxation, others might practice yoga nidra to experience higher states of consciousness. Thus, its important to get creative and sculpt the script according to your or the student’s needs.

  1. For a student who is always stressed, the yoga nidra script should emphasize more on relaxation stages before proceeding further.
  2. If a student wants to improve his personality or achieve certain goals or remove bad habits , you must select a script that concentrates on resolves he/she makes.
  3. For a deep and beautiful experience, the script must take you to places within and beyond your consciousness.

To practice yoga nidra you either need a prerecorded script or an instructor to guide you. While some like the ambiance in a yoga class others like to practice it in their own space. A yoga nidra session would range anywhere between 20 to 40 minutes or even more depending on the kind of experience and goals you are seeking. The below table will give you a brief outline of a complete yoga nidra script.

Preparation Shavasana, general instructions, admonitions not to move or go to sleep
Relaxation Body/Om; Antar mouna, Om/ breathing
ResolveMake your own resolve
Rotation of consciousnessRight side, left side, back, front, major parts, front and back, right side reverse, left side reverse, whole back, whole front, inner parts
Body awareness Body/floor; body/mirror; body/skin
BreathingNavel, chest, throat and nostril. Throat, navel; mental alternate nostril; eyebrow centre
SensationsHeaviness/lightness, cold/heat, pain/ pleasure
Inner spaceSpace in front of the eyes and forehead; chidakasha; colours and patterns; ocean, well; spontaneous thought, meditation
Story visualizationPark/temple; mountain; floating body; well/ocean; eyebrow centre/ Om/golden egg; well/golden egg; inner space (optional)
Psychic center visualizationPosition and form of psychic centres or chakras, rotation through them
Psychic symbol visualization
Symbols for each chakra
Eyebrow center/ Om visualizationCircles of Om centred on eyebrow centre
Asana visualizationAsana visualization
Movement in timeA backwards review of the events of the day
Rapid image visualizationQuick recitation of a wide selection of images
Story visualizationOcean/temple; ocean/ jungle
Transparent body visualizationTransparent body visualization
Aura visualizationColours
Golden egg visualization Golden egg in flaming light in chidakasha; golden egg in centre of brain
ResolveRepeat resolve
FinishBreath, body and room awareness

How to write a Yoga Nidra Script

While writing a yoga nidra script, here are a few key points to keep in mind.

  1. Make sure the script has enough emphasis on relaxation. No Relaxation = No Yoga Nidra.
  2. Don’t give time for the mind to wander. The instructions should be given such that mind keeps moving.
  3. The Speed of instructions must be gradually increased with the students level of practice.
  4. Yoga Nidra is not concentration. In visualization sessions, do not try hard to concentrate. Let the image come by itself. If not, proceed to the next image visualization.
  5. Yoga Nidra for children can contain simple visualizations, like colors, animals, numbers etc.
  6. Care must be taken in selecting the images for visualization. The images are powerful symbols in the subconscious mind and can trigger negative reactions to people who have unpleasant memories/experiences associated with it.

Visualization ability is what many students have problem with. Visualization during yoga nidra depends on how receptive your mind has reached during a yoga nidra session. So if students are facing problem with visualization, give more emphasis on rotation of conscious. However, with gradual practice these blocks are removed. And every session brings to you more profound experiences. But remember yoga nidra is not concentration.

Yoga Nidra Script PDF Free

Yoga Nidra Script PDF Download (1637 downloads)

Yoga Nidra Audio Free

Following Yoga Nidra recordings are of great yoga masters and pioneers in yoga nidra, there were recorded in actual yoga nidra sessions. Swami Satyananda Saraswati in his book Yoga Nidra says:

The language of the instructions does not matter in yoga nidra. If you practise in a completely unknown language, you are actually bypassing the intellectual aspect of yoga nidra. For instance, even if I dictate to you in Hindi instead of English, your consciousness will still become more aware. It is the tone of voice, the person and the personality that are important. Since an instructor is not always available, you can listen to a tape and practise the technique. Start the tape, lie down and listen to the voice, even if you do not understand the language. The sound of the voice of a great person such as your guru will have a great impact on your whole physical and psycho-emotional structure. Because this voice is not just the voice of an ordinary person, it works more like a grace and blessing. If Swamiji taught you in Sanskrit it would be better still, because it is the melody of the language, as well as its meaning, which goes into the interior consciousness and restructures your awareness.”

Therefore the sound and tone of the instructor is important. If you don’t have a qualified yoga nidra instructor, it is best to practice at home, using the following Yoga Nidra recordings. All the recordings are in English and you can download them for free in MP3 format.

1. Download a Free 25 mins Yoga Nidra Audio recording of an actual Yoga Nidra Session by Swami Satyananda Saraswati.

Yoga Nidra Audio Free Download by Swami Satyananda Saraswati (3577 downloads)

2. Download a Free 43 mins Yoga Nidra Audio recording of an actual Yoga Nidra Session by Swami Satyananda Saraswati.

Download Yoga Nidra MP3 by Swami Satyananda Sawaswati 02 (2880 downloads)

3. Download a Free 46 mins Yoga Nidra Audio recording by Swami Niranjananda Saraswati ( foremost disciple of Swami Satyananda Saraswati).

Yoga Nidra MP3 by Swami Niranjananda Saraswati (10474 downloads)

4. Download a Free 30 mins Yoga Nidra Beginner level Audio recording by Swami Niranjananda Saraswati.

Yoga Nidra MP3 by Swami Niranjananda Saraswati Beginner (2195 downloads)

5. Download a Free 29 mins Yoga Nidra Intermediate level Audio recording by Swami Niranjananda Saraswati.

Yoga Nidra MP3 by Swami Niranjananda Saraswati Intermediate (943 downloads)

Listen on YouTube

Yoga Nidra Script

The following is a long and indepth complete yoga nidra script written by Satyananda Saraswati in his book Meditations from the Tantras

Note: If you find any part of the script difficult, you may skip that part.



Preparation for Yoga Nidra

Please get ready for yoga nidra, please get ready for yoga nidra. Adjust your bed sheets, your bed, as best as you can and be sure that you will be able to practice yoga nidra for the whole period without any physical discomfort.

Adjust everything, your body position, pillow and the rest.

You can make suitable movements now, but once you have adjusted yourself finally until yoga nidra is over the body should not move. No movement then, no physical movement of any kind.

Become absolutely motionless, adjust yourself finally.

Concentrate on the physical body, concentrate on the physical body, concentrate on your physical being as a whole.

Be aware of the existence of the physical body, be aware of the existence of your physical body.

Develop awareness of the whole body from top to toe.

Develop awareness of your whole physical body from top to toe.

Your whole body, your whole body, your whole body should be the object of your awareness. You are aware of the whole body, the physical being from top to toe, not merely awareness of legs or arms or trunk or 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.

Go on thinking like this and be sure you are aware you are going to practice yoga nidra.

This should be the form of your awareness now.

Yoga Nidra Relaxation

Relax your body mentally, relax mentally, relax your mind, your whole personality should be relaxed by breathing normally and concentrating on the normal breath in the nostrils on the basis of nadi shodhana. 

Breathing through alternate nostrils, normal breathing through alternate nostrils. Breathe in through the left nostril and breathe out through the right, and again breathe in through the right and breathe out through the left. Relax your breathing, normal breathing, breathe with concentration.

Go on practicing psychic breathing, and this is how your whole personality will feel completely relaxed, not only the physical body, not merely the thinking process, but complete relaxation of body, senses, breathing, mind, awareness will take place through this practice.

Your mind, your consciousness, should go in and out with the help of the breath. When you are able to relax completely through this practice, you will find a change in your physical consciousness and also a great change in your mental awareness.

Any time if you breathe this way and if you concentrate on this normal breath through alternate nostrils, your whole personality will undergo a process of relaxation.

Please check yourself and be sure that you are fully awake; that you are listening to me and that you are not sleeping.

Yoga Nidra Resolve/Sankalpa

Your Sankalpa, the resolution should be simple, short, in clear Language, with frank expression, with faith. Resolves made before and after yoga nidra are sure to become a truth and reality in your life. Anything in life can fail but not the resolve made before and after yoga nidra. The same resolve, in the same language, with the same understanding, and with the same background, must be repeated day after day.

In the beginning and at the end of yoga nidra; kindly remember to repeat the same resolution at the end of the process also, before you open the eye and come out of yoga nidra.

The resolve, the Sankalpa, is repeated three times at the beginning and three times in the end.  Go on repeating, go on, go on repeating.

Yoga nidra begins now.

Rotation of consciousness

Rotation of consciousness in the physical centers as quickly as possible

The awareness is to jump from point to point. It is to rotate from point to point. Of course, you have to name it mentally.

Right-hand thumb, tip, nail, first joint, second joint and the root of the thumb.

Second finger, tip, nail, first joint, second joint and the root of the second finger.

Third finger, tip, nail, first joint, second joint and root of the third finger.

Fourth finger, tip, nail, first joint, second joint and the root of the fourth finger.

Fifth finger, tip, nail, first joint, second joint and the root of the fifth finger.

Back of the hand, palm, mounts of the palm, Venus, Moon, Mercury, Sun, Saturn, Jupiter, Mars, middle of the palm.

//you may skip this part if you find it difficult//

Wrist, lower arm, inside of the lower arm, elbow, inside of the elbow, upper arm, inside of the upper arm, shoulder, armpit, right side of chest, waist, hip, hamstrings thigh, knee, back of the knee, calf muscle, shin.

Right foot, ankle, heel, middle of the sole, ball of the foot, instep of the foot, toes, big toe, tip, nail, first joint, the root of the big toe.

Second toe, tip, nail, first joint, second joint and root of the second toe.

Third toe, tip, nail, first joint, second joint, the root of the third toe.

Fourth toe, tip, nail. first joint, second joint and the root of the fourth toe.

Fifth toe, tip, nail, first joint, second joint and root of the fifth toe.

Left-hand thumb, tip, nail, first joint, second joint and the root of the thumb.

Second finger, tip, nail, first joint, second joint, and the root of the second finger.

Third finger, tip, nail, first joint, second joint and the root of the third finger.

Fourth finger, tip, nail, first joint, second joint and the root of the fourth finger.

Fifth finger, tip, nail, first joint, second joint and the root of the fifth finger.

Back. of the hand, palm, mounts of the palm, Venus, Moon, Mercury, Sun, Saturn, Jupiter, Mars, middle of the palm.

Wrist, lower arm, inside of the lower arm, shoulder, armpit, left side of the chest, waist, hip, hamstring, thigh, knee, back of the knee, calf muscle, shin, left foot, ankle, heel, middle part of the sole, ball of the foot, instep of the foot.

Toes, big toe, tip, nail, first joint, second joint and root of the big toe.

Second toe, tip, nail, first joint, second joint and root of the second toe.

Third toe, tip, nail, first joint, second joint and root of the third toe.

Fourth toe, tip, nail, first joint, second joint and root of the fourth toe.

Fifth toe, tip, nail, first joint, second joint and root of the fifth toe.

Right shoulder blade, right buttock, left buttock, the right side of the back, left the side of the back, spinal cord, neck, the whole of the back together. Sahasrara, forehead, right eyebrow, left eyebrow, center of the eyebrows, right temple, left temple, right eye, left eye, right eyelid, left eyelid, right cheek, left cheek, right ear, left ear, nose, nose tip, upper lip, both lips together, tongue, chin, throat.

Right chest, left chest, both together, depression of the chest, heart, stomach, navel, abdomen, right leg, left leg, right arm, left arm, head, trunk.

Whole body, whole body, whole body, whole body, whole body, whole body, whole body.

Check up your consciousness, be sure you are listening to me. You are not asleep, you are awake!

Yoga Nidra Script: Sensation Heaviness

Awaken the feeling of heaviness, awaken the feeling of heaviness.

Become aware of the feeling of heaviness in the right hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, right toes, one, two, three, four, five.

Awaken the feeling of heaviness, awaken the feeling of heaviness.

Become aware of the feeling of heaviness in left hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, left toes, one, two, three, four, five.

Awaken the feeling of heaviness, awaken the feeling of heaviness.

Become aware of the feeling of heaviness in right shoulder blade, left shoulder blade, right buttock, left buttock, the right side of the back, left the side of the back, spinal cord, the whole back.

Awaken the feeling of heaviness, awaken the feeling of heaviness.

Become aware of the feeling of heaviness in right hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, right toes, one, two, three, four, five.

Left-hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, left toes, one, two, three, four, five.

Left-hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, left toes, one, two, three, four, five.

Awaken the feeling of heaviness, awaken the feeling of heaviness. Become aware of heaviness in right shoulder blade, left shoulder blade, right buttock, left buttock, the right side of the back, left the side of the back, spinal cord, the whole back.

Awaken the feeling of heaviness, awaken the feeling of heaviness.

Become aware of the feeling of heaviness in the right leg, left leg, both legs together, right arm, left arm, both arms together, head, trunk.

Awaken the feeling of heaviness, awaken the feeling of heaviness.

Become aware of the feeling of heaviness in the whole body, in the whole body, heaviness in the whole body, heaviness in the whole body, heaviness in the whole body, in the whole body, in the whole body, in the whole body.

Check up your consciousness and be sure that you are not sleeping.

Be sure that you are not sleeping, that you are listening to me and that you are awake.

Yoga Nidra Script: Sensation Lightness

Become aware of the feeling of lightness, become aware of the feeling of lightness, become aware of the feeling of lightness.

Awaken the feeling of lightness, awaken the feeling of lightness in the right-hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder. armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, right toes, one, two, three, four, five.

Awaken the feeling of lightness, awaken the feeling of lightness.

Become aware of the feeling of lightness in the left hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, left toes, one, two, three, four, five.

Awaken the feeling of lightness, awaken the feeling of lightness.

Become aware of the feeling of lightness in the right shoulder blade, left shoulder-blade, right buttock, the right side of the back, left the side of the back, spinal cord, the whole back.

Awaken the feeling of lightness, awaken the feeling of lightness.

Become aware of the feeling of lightness in right hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, knee, calf ankle, heel, sole, right toes, one, two, three, four, five.

Left-hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, left toes, one, two, three, four, five.

Left-hand thumb, second finger, third finger, fourth, fifth, palm, wrist, elbow, shoulder armpit, waist, hip, hamstring thigh, knee, calf, ankle, heel, sole, left toe, one, two, three, four, five.

Awaken the feeling of Lightness, awaken the feeling of lightness.

Become aware of lightness in the right shoulder blade, left shoulder blade, right buttock, left buttock, the right side of the back, left the side of the back, spinal cord, the whole back.

Awaken the feeling of lightness, awaken the feelings of lightness.

Become aware of the feeling of lightness in the right leg, left leg, both legs together, right arm, left arm, both arms together, head, trunk.

Awaken the feeling of lightness, awaken the feeling of lightness.

Become aware of the feeling of lightness in the whole body, in the whole body, lightness in the whole body, lightness in the whole body, lightness in the whole body, in the whole body, in the whole body, in the whole body.

Become aware that you are not sleeping, that you are listening to me, that you are awake; please check up your consciousness.

Yoga Nidra Script: Sensation Heat

Awaken the will and experience the heat, imagine heat, recollect the experience of heat and superimpose the experience of heat in right sole, right sole, left sole, left sole, right palm, right palm, left palm, left palm, lips, lips, right eye, right eye, left eye, left eye, right ear, right ear, left ear, left ear.

Become aware of the feeling of heat in the whole body, in the whole body, in the whole body.

Superimpose the experience of heat on the whole body, and this feeling should become real to you.

You must experience mentally what heat is, experience and awaken the feeling of heat in right sole, right sole, left sole, left sole, right palm, right palm, left palm, left palm, hips, lips, right eye, right eye, left eye, left eye, right ear, right ear, left ear, left ear.

Feel the whole body hot, almost sweating, almost perspiring.

Awaken the will and experience the heat, the experience of the sensation of heat in the whole body in the whole body, in the whole body.

Be sure that you are awake, you are not sleeping and you are listening to me.

Yoga Nidra Script: Sensation Cold 

The experience of cold, awaken the experience of cold, awaken the experience of cold in the body, awaken the experience of cold in the body, awaken the experience of cold in the body.

Imagine you are walking on the cold floor during winter, how would your body feel?

That experience is to be awakened by you; feel the cold, feel the cold, feel the cold in right sole, right sole, left sole, left sole, spinal cord, spinal cord, nose tip, nose tip, SahasraraSahasrara.

Feel cold in the whole body as if the whole body is getting colder and colder.

Feel cold in the whole body as if the whole body is getting colder and colder as if in a cold winter night without and covering over the body you sleep outside.

How cold would you feel? Recollect that experience of cold and superimpose it on your body.

Say mentally ‘I feel chilly; I feel cold’.

Then again try to awaken a feeling of cold in right sole, right sole, left sole, left sole, spinal cord, spinal cord, nose tip, nose lip, Sahasrara, Sahasrara, whole body, cold in the whole body, cold in the whole body, cold in the whole body.

Feel that your whole body is experiencing cold, recollect the experience of cold and superimpose that feeling on your mind and body.

Yoga Nidra Script: Sensation Pain

Recollect the feeling of pain, recollect any pain clearly, recollect any pain clearly.

Awaken your will and feel pain, awaken your will and feel pain, superimpose your mind there and feel that pain, remember the pain, feel that pain, feel the pain so intensely that you actually begin to feel it.

Quickly take your mind into that point and feel it, the feeling of pain, deepen your awareness, introvert your mind, assemble your mind and will and experience the pain.

The feeling of pain in any part of the body or the whole body is to be felt acutely.

Deepen your awareness and quickly introvert your mind. Assemble the energy particles of will and experience the pain.

Yoga Nidra Script: Sensation Pleasure

Then contemplate on the sensation of pleasure and experience the feeling of pleasure, any pleasure which you can recollect, which you can experience, which you can recollect with much ease.

Maybe pleasure belonging to the sense of taste, pleasure belonging to the senses of hearing and seeing. Contemplate on any pleasure, contemplate on any pleasure, so much so that the feeling and the experience of pleasure will become a truth and actuality to you.

Go deep in your awareness and direct your will to feel the pleasure, either experienced or wish to experience.

It should be brought immediately before the mind and you should contemplate on it and become one with the experience of pleasure. You should go deep, deepening your awareness by assembling the scattered energy particles of will and by directing the will to feel the pleasure.

Check up your awareness; are you awake?

Are you sleeping?

Are you listening to me?

Chakra Yoga Nidra Script

Discovery of the psychic centers in the physical body.

Mooladhara chakra is situated in the bottom between the excretory and urinary organs, or just below the uterus.

Above it is swadhisthana, at the lowest point of the spinal cord.

Above that is manipura in the spinal cord, situated just behind the navel.

Above that is anahata, situated in the spinal cord in line with the frontal depression in the chest.

Above that is vishuddhi in the neck where the cerebral structure begins.

Above that in the inferior brain is ajna chakra, the upper end of the spinal cord from where the superior brain begins.

Above that, on the top of the head at the point where the Hindu Brahmins have their tuft of hair is bindu. And on the crown of the head is sahasrara. Concentrate on them and touch the points.

Sahasrara, bindu, ajna, vishuddhi, anahata, manipura, swadhisthana, mooladhara.

Mooladhara, swadhisthana, manipura, anabata, vishuddhi, ajna, bindu, sahasrara.

Sahasrara, bindu, ajna, vishuddhi, anahata, manipura, swadhisthana, mooladhara.

Mooladhara, swadhisthana, manipura, anahata, vishuddhi, ajna, bindu, sahasrara.

Sahasrara, bindu, ajna, vishuddhi, anahata, manipura, swadhisthana, mooladhara.

Mooladhara, swadhisthana, manipura, anahata, vishuddhi, ajna, bindu, sahasrara

Sahasrara, bindu, ajna, vishuddhi, anahata, manipura, swadhisthana, mooladhara.

Mooladhara, swadhisthana, manipura, anahata, vishuddhi, ajna, bindu, sahasrara.

Sahasrara, bindu, ajna, vishuddhi, anahata, manipura, swadhisthana, mooladhara.

Mooladhara, swadhisthana, manipura, anahata, vishuddhi, ajna, bindu, sahasrara.

Sahasrara, bindu, ajna, vishuddhi, anahata, manipura, swadhisthana, mooladhara.

Yoga Nidra Script: Psychic/Chakra Symbols

Concentrate on the psychic symbols of these centers. I will repeat the psychic symbols and you will have to find out the center yourself.

A red inverted triangle with a serpent, tail up, projecting a little outside the triangle, hood down projecting outside the triangle, pink in color with three and a half coils, a flame emanating from the fangs.

Then next unconsciousness, the grey sleepy void.

Then next a bright yellow lotus giving off heat.

Then next a small flame of a solitary lamp.

Then next nectar drops and sensation of cold.

Theo next drowsiness and intoxicated mood.

Then next an infinitely petalled lotus, very big, much bigger than many heads, infinitely petalled red lotus with an oval shaped siva linga in the center of it.

Repeating them again: inverted red triangle, serpent with three and a half coils, pink serpent, unconsciousness, bright yellow lotus, solitary flame of a lamp, nectar drops and cold, semi-conscious state, crescent moon and moonlit night; very big and infinitely petalled red lotus with a siva linga on it.

Yoga Nidra Visualization Script

Now become aware of these images as I name them.

Siva linga, standing Christ, a flickering lamp, a big mango tree, a tall palm tree, a car moving on the road, a burning fire, colored clouds, yellow clouds, white clouds, blue clouds, cloud coming from the western side, cloud moving fast with the wind, a starry night,  a starry night, a moonlit night, a moonlit night, a full moon, a dog standing, a cat lying, a horse racing, an antelope racing, an elephant moving, the sun rising, the sun setting, waves of the ocean, waves of the ocean, church bells ringing, over the church a cross, in the church a priest kneeling, a devotee praying, an airplane in flight, sandy beach of sea, people relaxing on the hot sand, a red triangle, a golden spider’s web.

See yourself lying down without clothes, see yourself lying down without clothes, see your transparent body outside your physical body.

See the third smoky body.

See the fourth luminous body.

Go into your brain, go deep into your brain.

A small golden egg, a golden egg, small in size, luminous character. See a golden bird, the bank of a river, a boat in sail, sailors rowing a boat, crystal water, ripples on it, on a big lake a blue lotus, on a big lake a red lotus, on a big lake a white lotus, on a big lake a yellow lotus, an old house, from the chimney smoke is rising, in the cold winter a fire is burning in the house, a crocodile, a big tiger, a fish swimming in the crystal water, an elephant, an antelope, a cobra, blue lotus on a lake.

Yoga Nidra Script: Subtle Body Visualization

Now the golden cord from your navel, the golden cord attached to the navel. At the other end of the golden cord your transparent body, your transparent body.

Try to see your transparent body from the physical body, and try to see this physical body from the transparent body. See it again and again, see it again and again.

See the spinal cord, the spinal cord inside your backbone.

A creeping sensation in the spinal cord, moving upward. Watch your body as I watch your body from anywhere outside. See your physical body from top to toe, see your physical body from top to toe, see your physical body from top to toe, the different parts.

All parts of your body, head, trunk, neck, right arm, left arm, right leg, left leg, the whole body, the whole body.

Try to see your whole body, as I see your whole body as if you are seeing it from outside.

Then from the physical body look up at the end of the golden chord and see the transparent body without any distinction of, eyes, nose, ears, with simple outlines, with simple outlines, transparent, beyond which the sky can be seen, try to see the transparent body.

Try to see the transparent body from this physical body.

Try to see this physical body from the transparent body, try to see this physical body from the transparent body, try to see this physical body from the transparent body.

As if you are seeing your physical body by being outside of it, as if you are trying to see your physical body by being outside of it, your head your chest, abdomen, hands, legs and everything, the whole body.

Try to see the physical body as if you see it from the transparent body, try to see the physical body as if you see it from the transparent body as if you are outside of it.

Then from the physical body look up at the end of the golden cord and see the transparent body without the distinction of eyes, nose, ears etc. with simple outlines. Transparent body beyond which the sky can be seen.

See yourself doing all the different asanas, in yoga mudra, shashankasana, supta vajrasana, bhujangasana, shalabhasana, dhanurasana, paschimottaoasana, sarvangasana, halasana, matsyasana, sirsbasana, shavasana, lotus pose practicing meditation on chidakasha.

See yourself in lotus pose practicing meditation on chidakasha, a yogi in meditation, a sannyasin in his colored gown, a Buddha in lotus pose, standing Christ, kneeling Mary, an illuminated cross.

Go into your physical body, go into your physical body, find out the life force, become aware of life force.

Become aware of prana, prana the life force, experience it as heat. Experience it as all-round movement. See your own aura, around your face, either from within the body or from outside the body.

Find your own aura, is it yellow, green, violet, white, deep yellow, burning yellow, golden yellow, pink, red, purple, brown, black?

Find out your own aura, look at yourself from a different angle, a golden spider’s web, the spinal cord, three nadis in it, red, white and blue.

See which is where, which is red, which side, which is white, which side, which is blue, which side?

Go to bindu and try to discover a sound. There is a sound, an infinite ocean, calm and quiet, dark green jungle with cobras, lions, and goats living in love and peace, a cottage in front of which a rishi is sitting in samadhi.

Experience Aum, experience the chanting of Aum everywhere, experience the chanting of Aum everywhere.

Concentrate on the form of Aum, concentrate on the form of Aum, concentrate on the form of Aum.

Hear the chanting of Aum.

Become aware of a sacrificial fire, the smoke arising from the fire, the smell of incense, the fragrance of flowers.

Become aware of yourself, find out and question yourself.

‘Am I aware of myself, am I asleep? am l attuned to Swamiji?’

Look at your body, in parts and as a whole, see your right thumb, second finger, third finger, fourth finger, fifth finger, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, knee, calf, ankle, heel, sole, right toes, one, two, three, four, five, see your left thumb, second finger, third finger, fourth finger, fifth finger, palm, wrist, elbow, shoulder, armpit, waist, hip, hamstring, thigh, calf, knee, ankle, heel, sole, left toes, one, two, three, four, five.

See your whole body from the top, see your body from the top, your face, your nose, your eyes, your eyebrows, your head, your teeth, your body, up and down, as clearly as I see it, try to see your body by being outside of it.

Now look to your senses, five karma indriyas, and five jnana indriyas; the karma indriyas or senses of action are right hand, left hand, right foot, left foot, tongue which speaks, reproductory and excretory organs.

Now for the jnana indriyas or the senses of knowledge, the right eye, left eye, right ear, left ear, nose, tongue which tastes, skin all over the body.

Now become aware of your mind, now become aware of your mind, the mind by which you know, become aware of the faculty of awareness, become aware of the faculty of awareness.

Become aware of yourself, become aware of yourself, become aware of yourself.

Develop the awareness that you are practicing yoga nidra, become aware that you are practicing yoga nidra.

Look within yourself. look within yourself and become aware of the existence of prana in your body, in the form of heat and all round movement.

Again, look within and become aware of the existence of consciousness, through which you are practicing yoga nidra, again look within and become aware of the existence of your consciousness, by which you that you are practicing yoga nidra.

Look within your body and become aware of the golden egg in the center of your brain, and look within your body and become aware of the golden egg in the center of your brain, a golden egg, very small, very small, very small, and that is the seat of the highest consciousness in man.

Golden egg, very very small in size, and that is the seat of the Supreme consciousness, highest consciousness, the center of the consciousness

A golden egg, not big, but small, and that is the seat of supreme consciousness in man.

Try to become your own witness, try to become your own witness, try to become your own witness.

Say now unto you: ‘I am not this body, I am not these senses, I am not this mind, I am not this prana, I am not these thoughts, I am not this awareness, I am not this awareness, I am not this body, l am not heaviness, I am not pain, I am not cold, I am not mind, I am not karma, this body, the senses, the mind, the awareness, the prana, the feeling, experiences, and everything that is physical, mental, psychic, unconscious, I am not. Immortal Self I am.’

Again and again go into your brain, find out that golden egg in you, and try to see yourself in that. And again and again try to go into your brain, look within into the golden egg and try to identify yourself with it. Within that golden egg, try to find out that golden egg in you, and try to see yourself like that, and say again unto yourself:

‘Beyond the mind, body, senses, the karma, nature, and everything that is physical, mental, psychic, unconscious, I am in the form of this golden egg’.

Become aware of your physical body, try to see your physical body by being outside of it.

Try to see your physical body as if you are seeing it from outside.

Go into your brain, go within, in the center of your brain, and try to concentrate on and try to become aware of a golden egg, bright golden egg, the cosmic consciousness in you.

And try to locate the golden egg in the center of yourself, try to become aware of it, and say unto your mind, ‘I am that’.

Now repeat your resolve three times.

(Pause)

Hari Aum Tat Sat.

Hari Aum Tat Sat.

Yoga nidra is now complete.


Yoga Nidra Book & DVD

There are a lot of resources out there, but here are a few recommendations :

1) Yoga Nidra by Swami Satyananda Saraswati

The best book on yoga nidra. If you wish to have an insightful understanding of yoga nidra, this is the book for you. The book also contains several yoga nidra scripts, from beginner to advanced.

2) Yoga Nidra DVD by Swami Janakananda Saraswati

A really deep relaxation script. Beautiful calming background music comes with a small booklet about yoga nidra and the benefits.

3) Yoga Nidra DVD by Swami Jnaneshvara

Again an appreciably good Yoga Nidra DVD by a highly experienced yoga master. The DVD Contains 5 tracks, recommended for advanced seekers to go deeper into yoga nidra and not merely as a relaxation tool.

You may also like to read What is Yoga Nidra. Any further questions or requests, let me know in the comments below.

Shrijith

Shrijith

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At YogaScript we bring you the authentic science of Yoga, sourced from ancient scriptures & teachings of profound Yogis from India and around the world. Compiled and put together by practitioners and experts of Yoga.

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