My script for Yoga Nidra

This is the script I use for the 'Rotation of Consciousness' stage of the Yoga Nidra practice. I love it! I never tire of it. It soothes the brain, it puzzles the brain, it intrigues, it lulls us. 

Tuck your willing victim(s) in, cosy and relaxed, and off you go!

Corner of the left eye, left eyebrow, left forehead, left side of the head, left ear, left jaw, left cheek. left temple, awareness of the left side of the body (x3)

Corner of the right eye, right eyebrow, right forehead, right side of the head, right ear, right jaw, right cheek. right temple, awareness of the right side of the body (x3)

Right shoulder, right upper arm, right wrist, palm of the hand, top of the hand, right thumb. Second finger, third finger, forth finger, fifth finger, right lower arm. 

Left shoulder, left upper arm, left wrist, palm of the hand, top of the hand, left thumb. Second finger, third finger, forth finger, fifth finger, left lower arm, top of the left arm, top of the right arm. 

The left side of the body, the left side of the body, the right side of the body, the right side of the body. 

Sole of the right foot, big toe, second toe, third toe, forth toe, fifth toe, space between the toes, right ankle, side of the right foot, top of the right foot, the right foot, the right foot. 

Sole of the left foot, big toe, second toe, third toe, forth toe, fifth toe, space between the toes, left ankle, side of the left foot, top of the left foot, the left foot, the left foot. 

Top of the spine, middle of the spine, base of the spine, pelvic girdle, right hip joint, left hip joint, top of the right leg, back of the right leg, top of the left leg, back of the left leg, top of the left knee, back of the left knee, top of the right knee, back of the right knee, the right leg, the right leg, the left leg, the left leg. 

The front of the shoulder girdle, the back of the shoulder girdle, the back ribs, the front ribs, the front of the body, the front of the body, the back of the body, the back of the body, inside of the body. 

The left brain, the front brain, the back brain, the right brain. The bridge between the left brain and the front brain. The bridge between the front brain and the back brain. The bridge between the back brain and the right brain. The bridge between the right brain and the left brain. The bridge between the front brain and the left brain. The brain, the brain, the brain, the brain. 

Images for the Image Visualisation stage of the practice:

Burning candle. Endless dessert. Egyptian pyramid. Torrential rain. Snow capped mountains. Greek temple at sunrise. Birds flying across a sunset. Red clouds drifting. A cross above a church. Stars at night. Full moon. Smiling Buddha. Wind from the sea. Waves breaking on a deserted beach. The restless sea. 

You are welcome to use, adapt and share. Share and enjoy.

Namaste, Sylvia. 

You can purchase the full guided 45 minute Yoga Nidra practice, read by Sylvia, here. A transformative relaxation tool, an aide to sleep, and the ideal way to start any flight. The code, once purchased, gives you access to the audio and can be used over and over on any device. Sylvia’s soothing voice will be with you at the touch of a button. You can also purchase yoga practices like Rise and Shine or her entire collection to date - the Zen Collection.  Only €10 for each single class, the collection, €50, features multiples classes, relaxation practices and guided meditations for every mood and occasion. 

Sylvia teaches weekly local classes in community centres in South Dublin and monthly workshops in a beautiful yoga studio surrounded by nature in the mountains. You can find out more on the events and workshops page or sign up for her newsletter on her home page. Pre-recorded classes are available to you any time, you purchase once and own forever. If you’re new to Sylvia or back to yoga after a break we suggest Hatha Yoga to start. Bundles include the Zen Collection, a variety of classes for every mood, and the Daily Collection, five half-hour daily practices. Retreats in Solar Alvura Health Hotel run monthly, Sylvia leads teacher training with Yoga Hub and partners with McNulty Performance for meditation in the workplace. In the summer she teaches outdoor yoga in Marlay Park, join any time!