Free Script:AUTUMN REST YOGA NIDRA
FREE YOGA NIDRA SCRIPT
Hi there!
I absolutely love Yoga Nidra and my intention with sharing free Yoga Nidra scripts is to support and inspire other teachers.
Here’s another free script, this time focusing on autumn. I’ll add more seasons over time and I’ll share a link in my monthly newsletter. (If you missed the Yoga Nidra in Nature and for Sleep: I’ve added links at the bottom of this page.)♡
Before using the script…
…I recommend that you edit it a bit to sound more like “you”. It doesn’t have to be complicated: for example, replace some words/sentences with what resonates better with you – and then it will flow better when you guide the Nidra.
Please note that it’s best to have done a teacher training course in Yoga Nidra before you start guiding it. Yoga Nidra can sometimes be quite intense – which is not dangerous at all but it’s good to know how to make your classes as non-triggering as possible. In our courses we weave in techniques from trauma-informed yoga.
Welcome as you are
Create an allowing, no-performance, and caring atmosphere, where participants feel welcome just the way they are. Give them permission to lie down as they please, let them move during class if they need to and emphasize that there is no failure in Yoga Nidra (not even if you fall asleep!) etc.
If you’ve done a course with us – please check the “What to say beforehand” section in the Yoga Nidra manual for suggestions.
If you want more inspiration, me and my colleagues Melanie Cooper, Johanna Alvin and Josefin Wikström have recordings on Yogobe, Insight Timer and SoundCloud, both in Swedish and English. (Link below.)
If you want the script as a PDF instead (easier to print) just let me know and I’ll send it to you.
With Love,
Jennie
Feel free to use the script as much as you like – except for recording and/or selling it. Thank you for understanding.
YOGA NIDRA
♡ Autumn Rest ♡
Jennie Wadsten Sharma
NOTES
You might want to inform your students beforehand what the Nidra session will include.
The Nidra is approx. 30 minutes long – but that depends on how slow you want to go. Try it out and “feel it” before you guide your students to get an idea of speed and if there’s anything you’d like to add/take out.
This Nidra can be used either for Sleep – or at any time of the day. To adjust it accordingly, just add any Return section of your choice. For inspiration, see the other free scripts (or contact me).
INTRO/SETTLING IN
Welcome to this Yoga Nidra, focusing on autumn rest.
Many of us feel tired this time of the year – and I wish we could follow the rhythm of nature a bit more. Nature is slowing down – preparing for rest – but for many of us it’s the opposite right now – we have a LOT to do this time of the year. And that’s why it’s so important for our health to have a regular practice of high-quality rest – such as Yoga Nidra. And you’re here! You’re doing it – you’re looking after yourself!
One of the beautiful benefits of YN is that it can make us calmer and more centred – so even when we have a lot to do in our everyday lives – we can pause for a moment and tap into that inner stillness – which is amazing for both our physical and mental health.
…and when we feel centered – it’s so much easier to make decisions that are good for us and to prioritize what’s MOST important on our to do lists.
Remember that there’s no failure in Yoga Nidra. Sometimes Nidra feels amazing – and sometimes you’re just lying there feeling restless with a head full of thoughts! And that’s also a valid experience – because you’re giving you mind space space, and you’re giving your body nurturing and important rest.
ARRIVAL
So, let’s get started.
If it’s comfortable for you, please go ahead and lie on your back – if you’d rather lie in another position, please choose whatever works for you.
Pause
Start by observing the thoughts that want your attention right now.
Pause
And instead of PUSHING the thoughts AWAY: let them be there – but in the background… imagine turning down the volume on your thoughts and turning up the volume on the experience of being in your body.
Pause
So you’ve left the busy world behind for now.
And now you’re here. Cozy and snug.
Imagine looking out the window. It’s evening, and it’s chilly and windy outside, and the autumn leaves are dancing in the wind, glowing orange and gold in the streetlights.
You are here. Indoors, warm and comfortable.
Pause
We’ll use our hush sound to arrive into our bodies.
And it’s a bit like the sound of the autumn wind…
Helping the trees releasing the leaves. Letting go.
Helping you letting go of what you no longer need.
In your own time – exhaling with the hush sound a few times… really long exhalations…
Longer pause
And maybe a few more:
With each exhalation, softening… letting go…
Pause
And then normal breathing… letting the breath flow freely…
Pause
(SANKALPA)
If you want to use a Sankalpa: include it here. For inspiration: contact me.
BODY SCAN
We’ll invite even more softness and rest into the whole body.
Letting go of any tension…
Start with the feet
Right foot – left foot – both feet
Right shin– left shin – both shins
Right thigh – left thigh – both thighs
And the space between the feet
The space between the knees
The tailbone
The pelvic floor
Right hip – left hip – both hips
The belly – the lower back
The heart and the whole chest – the shoulder blades and the whole upper back
The space between your right arm and your upper body
The space between your left arm and your upper body
And flowing down to the right hand – left hand – both hands
Right forearm – left forearm – both forearms
Right upper arm – left upper arm – both upper arms
Right shoulder – left shoulder – both shoulders
Throat – neck
The whole face… and the back of the head
…and the top of the head.
The whole front of the side of the body…
The whole back side of the body…
The whole body
The whole body, softening… resting…
BREATH
And notice which parts of the body are touching the bed.
How does it feel there when you breathe?
Can you feel any movements? They might be very subtle and small… or maybe you don’t feel anything at all and that’s also a valid sensation.
The whole back of your body resting down towards the bed. Being held. Supported.
And now bring your awareness to the front side of your body. And feel, sense, or imagine a feeling of lightness…
Each inhalation creates space….
And with each exhalation you soften into that space….
Pause
As you inhale, maybe the belly expands a bit, up towards the night sky, towards the stars – and as you exhale, the belly softens back down, embracing you – like a gentle hug.
Pause
Long, comfortable breaths, at your own pace.
Pause
Maybe you want to invite a rhythm…
When you inhale, count to four
– and when you exhale, count to six.
…or choose another rhythm, your rhythm…
Pause
Inhalation: towards the night sky
Exhalation: grounding, centring, back down
Pause
…and letting go of that sensation…
IMAGES & FREE FLOW
Now feel or sense or imagine images…
A tree with beautiful autumn leaves. Crisp air. A lake with a jetty. Fog. Warm gloves. A sauna.
The sound of rain against a window.
A warm blanket. A sofa. A fireplace. The smell of coffee or tea. A notebook with empty pages.
And now let images and sensations flow…
Longer pause
Letting images and impressions come – and go…
Longer pause
Letting images and impressions come – and go…
Longer pause
You’re softening. You’re resting. You’re here.
Longer pause
(SANKALPA)
If you’re using a Sankalpa: include it again here.
RETURN/END
We’re now coming to the end of our nidra practice…
Include a return of your choice. For inspiration – see the other scripts below.
If you’re guiding a Yoga Nidra for sleep, you can end the practice by saying “Sleep well” three times if that resonates with you.