Yoga Nidra Script - Dream Exploration

DREAM EXPLORATION YOGA NIDRA

Internalization: Gross to Subtle – Stage 1 – 3 minutes
a) Remove wrist watches, glasses and anything tight on the body
b) Get a blanket, pillow under head, support for knees, get as comfortable as possible
c) “It is best to stay still during the practice ..but if you have to move, move mindfully and quietly and come back to stillness as soon as possible.”
d) Awareness of body and breath
e) Say to yourself mentally “I am practicing Yoga Nidra . . . I will stay awake for Yoga Nidra.”
f) Body preparation – alignment of the body
g) Release for Gross tensions – 3 deep breaths – say to yourself “letting go”
h) Awareness of the body – body floor contact points, body parts supported
i) Sounds around you – far to near
j) Awareness of breath – sound of breath in the nostrils
k) Awareness of the heartbeat

Sankalpa
a) Short positive statement in present or future tense
b) If you do not have a Sankalpa /Resolve or intention or today’s practice say “I will stay awake for Yoga Nidra”
c) Repeat 3 x with the exact same wording

Body Rotation – Stage 2 – 6 minutes
a) Same rotation each time
b) Good pacing
c) Right side, Left Side, Front, Back, Major Parts.  Whole Body

Breath  Awareness – Stage 3 – 4 minutes
a) 2 minutes Noticing the rise and the fall of the breath at the navel
b) Counting backwards from 9 to 0
c) If the count is lost start again at 9
d) If the count reaches 0 begin again at 9
e) Stay with the counting minutes at the navel
f) Stay with the breath at the navel
g) 2 minutes noticing rise and fall of the breath at the chest
h) Noticing the rise and the fall of the breath at the navel
i) Counting backwards from 9 to 0
j) If the count is lost start again at 9
k) If the count reaches 0 begin again at 9
l) Let go of the counting
m) Let go of the awareness of the breath at the chest

Opposites
a) Heavy
b) Light
c) Heavy
d) Light

Visualizations
It is time to re-enter your dream you are working with today. The dream you are painting is this workshop.

Enter the dream as if you were entering a familiar place
- Go to any location within the dream
- Maybe where the dream began
- Maybe another place in the dream
- Walk through the dream
- What do you see?
- What does it look like?
- Are the colors vibrant or dull?
- Is it crowded or spacious?
- Is it dark or light?
- Do you see anything that you did not see before
- What does it smell like?
- What does it taste like?
- What do you hear?
- Who else is there
- Who do you meet?
- Approach anything and anyone who can offer information about the questions you have and ask them about your dream
- Ask them questions like: who are you?  Why are you here? What are you wearing?
- Ask them about anything that you don’t understand

2nd Sankalpa
a) Time to repeat your Sankalpa
b) If you do not have a Sankalpa or intention for today’s practice  use again the Sankalpa “I will stay awake for Yoga Nidra”
c) 3 x with the exact same wording and the belief that it will come true

Externalization – Stage 4 – approximately 3 minutes
a) Awareness of Breath
b) External Environmental  Awareness – Sounds – near to far
c) Remember . . room, ceiling, walls, floor
d) Awareness of the Body – Body floor contact
e) Repeat the Practice is over
f) Begin to move – wiggle toes and fingertips, roll wrists and ankles,
g) Make movements larger but be mindful of what is around you
h) Roll over to fetal position and take 3 deep breaths
i) Push up to seated and join me in the chanting of Om