All the pauses are not in this script. You will need to know about Yoga Nidra to use it. If you are interested in studying with me check out my website www.artyogafusion.com
A live recording of this script is available on my YouTube Channel
(Internalization/Settling)
Feel all the points of contact between the body, floor, couch, bed, whatever you're lying on. And feel supported across the entire body and let the support allow the body to relax more deeply.
Take a deep breath in and on the exhale think last quarter moon. And do this a few times on your own.
See the last quarter moon in the mind's eye. It looks like a half moon. When we look at the moon and we see the half of the half that's visible to us, so that means we see a quarter.
Take another deep breath in and on the exhale think “letting go”. And do that several times.
And then take a deep inhale and on the exhale think “forgiveness”. Do that a few times.
Let go of the words and feel all the points of contact between the body and whatever surface it's on. Feel the head supported. Feel the shoulders supported, feel the arms and hands supported, feel the back, supported, feel the buttocks supported, feel the legs supported and feel the heels supported. Feel the entire body supported allowing you to relax more deeply.
Know that yoga nature can be practiced with the eyes closed traditionally, but also is available to practice with a soft gaze if you're feeling depressed or tired.
In Yoga Nidra, we attempt to keep the body still, but if it becomes uncomfortable, move to a position of comfort as mindfully and quietly as possible, and say to yourself mentally, "I will remain still for yoga Nidra."
Begin listening in all directions for sounds. Listen for sounds outside the room. Listen for sounds inside the room where you are located. Listen for any sounds of the body. Listen for the sound of the breath going in and out of the nose or mouth. And then, listen for or feel the heart beating.
(Sankalpa)
In the heartbeat here, the heart's desire, the Sankalpa, the resolve; your personal affirmation. If you don't have a Sankalpa that you're working with, and for tonight use the statement, “I will find the right Sankalpa for me” or the affirmation of the Last Quarter Moon. “I forgive myself and others”. Using your personal Sankalpa or one of the ones I suggested, repeat it three times with full awareness and the confidence that it will come true.
(Rotation of Consciousness/Body Scan)
Moving on to the rotation of consciousness through the body, the body scan. The body remains motionless. When a body part is named, repeat the name of a body part mentally, bring awareness to the body part or visualize the body part being touched by a gentle tear. Tears are healing, they are physical response to stress and they release tension.
Again, it's possible to repeat the name of the body part or bring awareness to the body part as a lead the visualization practice of placing tears.
Place a tear on the righthand thumb, index finger, middle finger, ring finger, pinky finger, and feel salty tear in the palm of the hand, on the back of the hand; a healing tear at the wrist, forearm, elbow. A tear at the upper arm, place the tear at the shoulder, armpit, side of the right rib cage, right waist, right hip, and feel a tear fall on the upper leg, the kneecap lower leg, ankle; heel. A tear at the instep, sole of the foot, top of the foot, and see gentle tears across the right big toe, second toe, third toe, fourth toe, fifth toe.
Now feel or see the whole right side of the body covered with tears, tears of release, tears of surrender; tears of renewal.
Bring the awareness to the left side of the body and place a gentle tear on the left-hand thumb, index finger, middle finger, ring finger, and pinky finger. Place a big salty tear on the palm of the hand, and then tears on the back of the hand, wrist, forearm, elbow; tears at the upper arm, shoulder armpit and tears falling on side of the left rib cage, left waist, left hip. Feel a tear on the upper leg, kneecap, lower leg, ankle, heel, tears at the instep, sole of the foot, top of the foot. Healing tears across the left big toe, second, third toe, fourth toe, and fifth toe. And now the whole left side of the body is wet, crying and anointed with tears.
Stay awake and aware and bring the tears to the top of the head, the forehead, a gentle tear on the right eyebrow, the left eyebrow, tear at the eyebrows center, a tear in the right ear, the left ear, the right eyelid, the left eyelid and tears across the right eyelashes, tears across the left eyelashes and a tear drop on the bridge of the nose, tip of the nose, upper lip, a tear at the lower lip, chin, throat, tear at the right collarbone, left collarbone, a healing tear at the hollow between the collarbones, the right chest, left chest, and a big salty tear at the heart center. And bring the tears to the upper abdomen, naval, the lower abdomen, the right buttocks, the left buttocks, the pelvic bowl Tears at the lower back, middle back, upper back. Tears falling up and down the entire spinal column.
Place a tear drop at the right shoulder blade, the left shoulder blade. A tear at the back of the neck, back of the hand, the top of the head.
See or feel the whole right arm covered in tears. The whole left arm anointed by tears, the whole right leg healed with tears, and the whole left leg released by its tears. See or feel the whole front of the body covered in tears, crying with tears. The whole back of the body anointed by tears. See or feel the whole body together, the whole body together, the whole body together covered in tears.
Then connect to the body, feel the release of the whole body crying. Feel the body renewed. Let the tears dry, and just notice little pieces of white salt across the entire body signifying what remains of the tears.
Feel renewed, feel rejuvenated, feel the letting go and come back to the breath. Come back to the breath. Let go of the body scan, let go of the tears and come back to the breath.
(Breath Awareness)
As you inhale, feel the belly rise, and on the exhale, feel the belly fall. On the inhale connect to belly, heart, and mind and on the exhale, connect mind, heart and belly. Start to work with the practice of inhaling expansion of belly, chess and mind, and exhale, the letting go of mind, chest and belly. Perhaps working with the words on the inhale belly, chest, minds and on the exhale, mind chest, belly. Or perhaps no words are needed, and it's just the practice of moving the awareness with the breath, from the belly, to the chest, to the mind, and from the mind to the chest, to the belly.
Stay with the practice of connecting the belly to the chest, to the mind and the mind to the chest, to the belly. (pause) If the practice has gotten lost, then just come back to that practice of connecting the belly to the chest to the mind and the mind to the chest, to the belly. (pause) Keep the connection between the belly, the chest and the mind and the mind and the chest and the belly. (pause) Let go of the practice of connecting belly-chest-mind and come back to natural breathing.
(Opposites)
See in the mind's eye, a cold winter night. Perhaps there's snow. Maybe the body is shivering. The sky is dark. Connect to, see, and feel a cold winter's night. See the breath in the air. Feel the clothing keeping the body warm. (pause) Then, let go of that cold winter night and come to the opposite experience of a warm summer's day.
See the sun, feel the heat and light against the body. Notice the body sweating. Notice what is being worn on the body. Connect to the season, the heat and the light. And then let go of that warm summer's day and come back to that opposite experience of a cold or cool winter night.
Feel the coolness across the entire body; let the body be cool. Feel the darkness across the entire body, let the body be dark. (pause) And then let go of that cool winter night and come to the opposite experience of a warm, hot summer’s day.
Know the day is very warm. Feel the intense brightness of the sun. Feel any heat or sweating on the body. (pause) And let go of that really warm summer day, and come back to cool winter night, and add in the warm summer day.
Attempt to be in both summer and winter at the exact same time. Attempt to hold onto night and day simultaneously. Perhaps the front of the body is experiencing a warm summer day, and the back of the body is experiencing a cool winter night. Maybe the inside of the body is experiencing a warm summer day, and the outside of the body is experiencing a cool winter's night. Attempt to hold onto all these opposite experiences at the exact same time. Attempt to feel these sensations simultaneously. (pause) Now let go of the cool winter's night and warm summer day and bring the awareness to the chidakasha.
(Visualizations/Journey)
Bring awareness to the chidakasha, the mind space in front of the closed eyes. And in this space notice if there are any patterns or colors. Bring the awareness to the chidakasha, the mind screen in front of the closed eye, bring the awareness to the chidakasha; the mind movie.
In this space, see yourself as if you were looking in the mirror. Repeat these words of forgiveness to yourself. Let my voice be your voice as you repeat mentally and as see your own image in the chidakasha. “I forgive myself for not understanding”. (pause) “I forgive myself for not understanding”. (pause)
Mentally repeat or let my voice be your voice. “I forgive myself for making mistakes.” (pause) “I forgive myself for making mistakes.” (pause)
Mentally repeat; “I forgive myself for not acting the way I should have acted.” (pause) “I forgive myself for not acting the way I should have acted.” (pause)
Repeat mentally; “I forgive myself for causing harm to myself and others.” (pause) “I forgive myself for causing harm to myself and others.” (pause)
And now let go of your own image and see in the mind space, see in the chidakasha someone that you've harmed. (pause) Someone you've harmed that you would like forgiveness from, and see them clearly, look into their eyes and let my voice be their voice as they tell you, "I forgive you for not understanding". (pause) See them very clearly look into their eyes and let my voice be their voice as they say to you, "I forgive you for not understanding". (pause)
Hear them say to you, “I forgive you for making mistakes.” (pause) “I forgive you for making mistakes”. (pause) “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for causing harm to myself and others.” (pause) “I forgive you for causing harm to myself and others.”
And now, let go of their image. Let go off the visualization of this person that you need forgiveness from, and think of somebody you need to forgive. Someone you need to forgive in order to get on with your life. Someone by holding on to, not forgiving them, by not making peace with them that you continue to be stuck, that you continue to be blocked. See a person that you need to forgive in order to move on. See them clearly. Know what they are wearing. Look into their eyes.
Repeat these words of forgiveness to them knowing that it's essential for your growth. See them look them in the eye, and mentally repeat the words of forgiveness. “I forgive you for not understanding”. (pause) Mentally repeat; “I forgive you for not understanding.” (pause) “I forgive you for making mistakes”. (pause) “I forgive you for making mistakes”. (pause) And know that these words, the words you need to say for your own personal transformation; “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for causing harm to myself and others.” (pause) “I forgive you for causing harm to myself and others.” (pause) And bring the awareness back to the chidakasha; the mind space in front of the closed eyes. Bring the awareness back to the chidakasha and let go of the visualization practice and connect to the breath.
(2nd Sankalpa)
And in the gentle breath, hear the whisper of the Sankalpa, the resolve, the statement that was made in the beginning of the Yoga Nidra practice. Perhaps it was the statement of the Last Quarter Moon; “I forgive myself and others.” Maybe it was your own personal statement. And once again, repeat it three times mentally with full awareness and the confidence that it will come true. (pause)
(Externalization/Grounding)
Notice the heart beating. Feel the breath going in and out of a nose or mouth. Notice any sounds in the body. Listen for sounds inside the room. Listen for sounds outside the room. Find the furthest sound that you can hear outside the room
Remember the room. And then, remember the walls, remember the ceiling, remember the floor, remember your place in the room. Even remember what you're wearing.
And come back to the breath. Extend the breath from the head to the fingertips and the fingertips back to the head. Extend the breath from the head to the toes and the toes back to the head. Make each inhale deeper and deeper. Make each exhale, fuller and fuller. Inhaling and exhaling deeply and fully, inhaling deeply and fully. And say to yourself mentally, “the practice of Yoga Nidra for the Last Quarter Moon is now complete.”
Keep your eyes closed and begin to wiggle the fingers and the toes. Roll the wrists and ankles one way, like tiny lunar orbits, and then the opposite direction. When you feel ready and there's no need to ever rush your hurry, you can lie over on your left side, the lunar side in a fetal position. And in this position of rebirth and renewal, the fetal position, remember those three important things about the Last Quarter Moon: forgive, forget and let go. Giving yourself a chance to forgive, giving others a chance to forgive you, and letting forgiveness flow everywhere.
As always, you can close the practice in whatever way you wish. Maybe you roll over to your side and from there you sit up with your hands in prayer at the heart center. If that seems right. If you feel like lingering where you are, that's good too. (pause) And I say to you, “the Moonlight in me, bows down to, acknowledges and admires the Moonlight in each and every one of you. Namaste.”
A live recording of this script is available on my YouTube Channel
(Internalization/Settling)
Feel all the points of contact between the body, floor, couch, bed, whatever you're lying on. And feel supported across the entire body and let the support allow the body to relax more deeply.
Take a deep breath in and on the exhale think last quarter moon. And do this a few times on your own.
See the last quarter moon in the mind's eye. It looks like a half moon. When we look at the moon and we see the half of the half that's visible to us, so that means we see a quarter.
Take another deep breath in and on the exhale think “letting go”. And do that several times.
And then take a deep inhale and on the exhale think “forgiveness”. Do that a few times.
Let go of the words and feel all the points of contact between the body and whatever surface it's on. Feel the head supported. Feel the shoulders supported, feel the arms and hands supported, feel the back, supported, feel the buttocks supported, feel the legs supported and feel the heels supported. Feel the entire body supported allowing you to relax more deeply.
Know that yoga nature can be practiced with the eyes closed traditionally, but also is available to practice with a soft gaze if you're feeling depressed or tired.
In Yoga Nidra, we attempt to keep the body still, but if it becomes uncomfortable, move to a position of comfort as mindfully and quietly as possible, and say to yourself mentally, "I will remain still for yoga Nidra."
Begin listening in all directions for sounds. Listen for sounds outside the room. Listen for sounds inside the room where you are located. Listen for any sounds of the body. Listen for the sound of the breath going in and out of the nose or mouth. And then, listen for or feel the heart beating.
(Sankalpa)
In the heartbeat here, the heart's desire, the Sankalpa, the resolve; your personal affirmation. If you don't have a Sankalpa that you're working with, and for tonight use the statement, “I will find the right Sankalpa for me” or the affirmation of the Last Quarter Moon. “I forgive myself and others”. Using your personal Sankalpa or one of the ones I suggested, repeat it three times with full awareness and the confidence that it will come true.
(Rotation of Consciousness/Body Scan)
Moving on to the rotation of consciousness through the body, the body scan. The body remains motionless. When a body part is named, repeat the name of a body part mentally, bring awareness to the body part or visualize the body part being touched by a gentle tear. Tears are healing, they are physical response to stress and they release tension.
Again, it's possible to repeat the name of the body part or bring awareness to the body part as a lead the visualization practice of placing tears.
Place a tear on the righthand thumb, index finger, middle finger, ring finger, pinky finger, and feel salty tear in the palm of the hand, on the back of the hand; a healing tear at the wrist, forearm, elbow. A tear at the upper arm, place the tear at the shoulder, armpit, side of the right rib cage, right waist, right hip, and feel a tear fall on the upper leg, the kneecap lower leg, ankle; heel. A tear at the instep, sole of the foot, top of the foot, and see gentle tears across the right big toe, second toe, third toe, fourth toe, fifth toe.
Now feel or see the whole right side of the body covered with tears, tears of release, tears of surrender; tears of renewal.
Bring the awareness to the left side of the body and place a gentle tear on the left-hand thumb, index finger, middle finger, ring finger, and pinky finger. Place a big salty tear on the palm of the hand, and then tears on the back of the hand, wrist, forearm, elbow; tears at the upper arm, shoulder armpit and tears falling on side of the left rib cage, left waist, left hip. Feel a tear on the upper leg, kneecap, lower leg, ankle, heel, tears at the instep, sole of the foot, top of the foot. Healing tears across the left big toe, second, third toe, fourth toe, and fifth toe. And now the whole left side of the body is wet, crying and anointed with tears.
Stay awake and aware and bring the tears to the top of the head, the forehead, a gentle tear on the right eyebrow, the left eyebrow, tear at the eyebrows center, a tear in the right ear, the left ear, the right eyelid, the left eyelid and tears across the right eyelashes, tears across the left eyelashes and a tear drop on the bridge of the nose, tip of the nose, upper lip, a tear at the lower lip, chin, throat, tear at the right collarbone, left collarbone, a healing tear at the hollow between the collarbones, the right chest, left chest, and a big salty tear at the heart center. And bring the tears to the upper abdomen, naval, the lower abdomen, the right buttocks, the left buttocks, the pelvic bowl Tears at the lower back, middle back, upper back. Tears falling up and down the entire spinal column.
Place a tear drop at the right shoulder blade, the left shoulder blade. A tear at the back of the neck, back of the hand, the top of the head.
See or feel the whole right arm covered in tears. The whole left arm anointed by tears, the whole right leg healed with tears, and the whole left leg released by its tears. See or feel the whole front of the body covered in tears, crying with tears. The whole back of the body anointed by tears. See or feel the whole body together, the whole body together, the whole body together covered in tears.
Then connect to the body, feel the release of the whole body crying. Feel the body renewed. Let the tears dry, and just notice little pieces of white salt across the entire body signifying what remains of the tears.
Feel renewed, feel rejuvenated, feel the letting go and come back to the breath. Come back to the breath. Let go of the body scan, let go of the tears and come back to the breath.
(Breath Awareness)
As you inhale, feel the belly rise, and on the exhale, feel the belly fall. On the inhale connect to belly, heart, and mind and on the exhale, connect mind, heart and belly. Start to work with the practice of inhaling expansion of belly, chess and mind, and exhale, the letting go of mind, chest and belly. Perhaps working with the words on the inhale belly, chest, minds and on the exhale, mind chest, belly. Or perhaps no words are needed, and it's just the practice of moving the awareness with the breath, from the belly, to the chest, to the mind, and from the mind to the chest, to the belly.
Stay with the practice of connecting the belly to the chest, to the mind and the mind to the chest, to the belly. (pause) If the practice has gotten lost, then just come back to that practice of connecting the belly to the chest to the mind and the mind to the chest, to the belly. (pause) Keep the connection between the belly, the chest and the mind and the mind and the chest and the belly. (pause) Let go of the practice of connecting belly-chest-mind and come back to natural breathing.
(Opposites)
See in the mind's eye, a cold winter night. Perhaps there's snow. Maybe the body is shivering. The sky is dark. Connect to, see, and feel a cold winter's night. See the breath in the air. Feel the clothing keeping the body warm. (pause) Then, let go of that cold winter night and come to the opposite experience of a warm summer's day.
See the sun, feel the heat and light against the body. Notice the body sweating. Notice what is being worn on the body. Connect to the season, the heat and the light. And then let go of that warm summer's day and come back to that opposite experience of a cold or cool winter night.
Feel the coolness across the entire body; let the body be cool. Feel the darkness across the entire body, let the body be dark. (pause) And then let go of that cool winter night and come to the opposite experience of a warm, hot summer’s day.
Know the day is very warm. Feel the intense brightness of the sun. Feel any heat or sweating on the body. (pause) And let go of that really warm summer day, and come back to cool winter night, and add in the warm summer day.
Attempt to be in both summer and winter at the exact same time. Attempt to hold onto night and day simultaneously. Perhaps the front of the body is experiencing a warm summer day, and the back of the body is experiencing a cool winter night. Maybe the inside of the body is experiencing a warm summer day, and the outside of the body is experiencing a cool winter's night. Attempt to hold onto all these opposite experiences at the exact same time. Attempt to feel these sensations simultaneously. (pause) Now let go of the cool winter's night and warm summer day and bring the awareness to the chidakasha.
(Visualizations/Journey)
Bring awareness to the chidakasha, the mind space in front of the closed eyes. And in this space notice if there are any patterns or colors. Bring the awareness to the chidakasha, the mind screen in front of the closed eye, bring the awareness to the chidakasha; the mind movie.
In this space, see yourself as if you were looking in the mirror. Repeat these words of forgiveness to yourself. Let my voice be your voice as you repeat mentally and as see your own image in the chidakasha. “I forgive myself for not understanding”. (pause) “I forgive myself for not understanding”. (pause)
Mentally repeat or let my voice be your voice. “I forgive myself for making mistakes.” (pause) “I forgive myself for making mistakes.” (pause)
Mentally repeat; “I forgive myself for not acting the way I should have acted.” (pause) “I forgive myself for not acting the way I should have acted.” (pause)
Repeat mentally; “I forgive myself for causing harm to myself and others.” (pause) “I forgive myself for causing harm to myself and others.” (pause)
And now let go of your own image and see in the mind space, see in the chidakasha someone that you've harmed. (pause) Someone you've harmed that you would like forgiveness from, and see them clearly, look into their eyes and let my voice be their voice as they tell you, "I forgive you for not understanding". (pause) See them very clearly look into their eyes and let my voice be their voice as they say to you, "I forgive you for not understanding". (pause)
Hear them say to you, “I forgive you for making mistakes.” (pause) “I forgive you for making mistakes”. (pause) “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for causing harm to myself and others.” (pause) “I forgive you for causing harm to myself and others.”
And now, let go of their image. Let go off the visualization of this person that you need forgiveness from, and think of somebody you need to forgive. Someone you need to forgive in order to get on with your life. Someone by holding on to, not forgiving them, by not making peace with them that you continue to be stuck, that you continue to be blocked. See a person that you need to forgive in order to move on. See them clearly. Know what they are wearing. Look into their eyes.
Repeat these words of forgiveness to them knowing that it's essential for your growth. See them look them in the eye, and mentally repeat the words of forgiveness. “I forgive you for not understanding”. (pause) Mentally repeat; “I forgive you for not understanding.” (pause) “I forgive you for making mistakes”. (pause) “I forgive you for making mistakes”. (pause) And know that these words, the words you need to say for your own personal transformation; “I forgive you for not acting the way you should have acted.” (pause) “I forgive you for causing harm to myself and others.” (pause) “I forgive you for causing harm to myself and others.” (pause) And bring the awareness back to the chidakasha; the mind space in front of the closed eyes. Bring the awareness back to the chidakasha and let go of the visualization practice and connect to the breath.
(2nd Sankalpa)
And in the gentle breath, hear the whisper of the Sankalpa, the resolve, the statement that was made in the beginning of the Yoga Nidra practice. Perhaps it was the statement of the Last Quarter Moon; “I forgive myself and others.” Maybe it was your own personal statement. And once again, repeat it three times mentally with full awareness and the confidence that it will come true. (pause)
(Externalization/Grounding)
Notice the heart beating. Feel the breath going in and out of a nose or mouth. Notice any sounds in the body. Listen for sounds inside the room. Listen for sounds outside the room. Find the furthest sound that you can hear outside the room
Remember the room. And then, remember the walls, remember the ceiling, remember the floor, remember your place in the room. Even remember what you're wearing.
And come back to the breath. Extend the breath from the head to the fingertips and the fingertips back to the head. Extend the breath from the head to the toes and the toes back to the head. Make each inhale deeper and deeper. Make each exhale, fuller and fuller. Inhaling and exhaling deeply and fully, inhaling deeply and fully. And say to yourself mentally, “the practice of Yoga Nidra for the Last Quarter Moon is now complete.”
Keep your eyes closed and begin to wiggle the fingers and the toes. Roll the wrists and ankles one way, like tiny lunar orbits, and then the opposite direction. When you feel ready and there's no need to ever rush your hurry, you can lie over on your left side, the lunar side in a fetal position. And in this position of rebirth and renewal, the fetal position, remember those three important things about the Last Quarter Moon: forgive, forget and let go. Giving yourself a chance to forgive, giving others a chance to forgive you, and letting forgiveness flow everywhere.
As always, you can close the practice in whatever way you wish. Maybe you roll over to your side and from there you sit up with your hands in prayer at the heart center. If that seems right. If you feel like lingering where you are, that's good too. (pause) And I say to you, “the Moonlight in me, bows down to, acknowledges and admires the Moonlight in each and every one of you. Namaste.”
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Namaste,
Nya