Free Script:SUMMER REST YOGA NIDRA
I have recorded a version of this script… and it’s also free. ♡
FREE YOGA NIDRA SCRIPT
Hi there!
I’m so glad you’ve found this page. ♡
Here is another script in my little series about the seasons. This time, the theme is a summer night. If you’re not a Yoga Nidra teacher and prefer audio files over a script, I have lots of free Yoga Nidras that you can listen to whenever you want. (At the time of writing there are 115 audios available!) You’ll find them here.
Imagine you have an eternal summer within you where you can rest and recharge…
That thought inspired me to write this script for a Yoga Nidra For Sleep.
You can use this script any time of the year, whenever you long for the soothing embrace of a summer evening: the warm, silky air on your skin, the stars twinkling above, and a feeling of calm…
The Arrival section is a bit longer in this Nidra, and we’ll do a Visualisation before the Body Scan (Rotation around the body)
Feel free to add a Sankalpa if you like.
In the Body Scan well alternate between the right and left sides. If you want to use a different version of the body scan or vary the content in the other sections, you can create your own script with the help of the other free scripts that you’ll find here on my website.
This is a Yoga Nidra for sleep – but you can change it into a day time Nidra by rephrasing and changing the sections. I’m here if you need any help. Note: Please ensure that you’ve completed a teacher training in Yoga Nidra before you start guiding classes.
I hope you’ll enjoy the script and find it useful.
Much 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
Summer Rest
Jennie Wadsten Sharma
INTRO
- Inform your students how long the practice will be, that they can lie however they want, that everything you say is just a suggestion etc. Basically, create a warm and welcoming space.
- Add any information that’s relevant for the class and participants. If you’ve done the Yoga Nidra course with us, see the sections: “General advice for guiding Yoga Nidra” and “Suggestions for what to say before a Yoga Nidra class.
- You might also want to add something like:
In a moment, I’ll invite you to visualise or feel a place in nature on a summer night.
This could be somewhere you’ve been before, or a place in your imagination. Towards the end of the Nidra, we’ll visit this place again.
Remember, everything I say is just a suggestion. I encourage you to let yourself drift off if you like…
ARRIVAL
Welcome to this Yoga Nidra for Sleep.
If you haven’t already, please lie down in a comfortable position, allowing yourself to settle in however feels best for you.
Now, gently let your mind settle. Give it some time.
Instead of pushing thoughts away, take a moment to notice what’s present in this very moment.
Pause
Now, shifting your awareness to your body.
Short pause
Feeling your body, tuning into the physical sensations. Notice what is present tonight, with a sense of curiosity.
Pause
If nothing arises for you, that’s also a valid experience. Simply observe the feeling of not feeling…
Remember, emptiness can also mean space — a space that you can fill with care and love.
Short pause
Now, bring your attention to your eyes. Sometimes, we hold tension in our eyes, which connects to our nervous system. Softening the eyes can help calm the nervous system.
So start by becoming aware of the tiny muscles in your eyes…
If you like, with your eyes closed, gently look towards the right… and then, with your eyes closed, look towards the left… and then up… and then down… and then forward… and softening your eyes… allowing all the muscles in – and around – your eyes to relax completely.
Rest in the soft darkness behind your closed eyes—a portal to your inner world, if you like. A portal to your dreams, and to a calm and safe space within you.
Short pause
Softening your whole face…
Softening your whole body…
Now, shift your awareness into the belly,
softening the belly.
Short pause
Inviting awareness of the breath.
Short pause
Maybe feeling the breath in your body.
Inhaling: the belly rises toward the night sky.
Exhaling: the belly relaxes down towards the back of your body and toward the earth.
Pause
Inhaling: expansion, spaciousness.
Exhaling: grounding.
Pause
VISUALISATION
If you like, imagine a place in nature on a beautiful summer night.
You’re lying on your back, watching the stars. Maybe you’re on a beach, a jetty, or somewhere else that feels peaceful.
Maybe it’s a place you’ve visited, or a place in your imagination.
Take a moment to visualize or feel this place.
Is it a tropical night… a warm, soft darkness…
Or maybe midsummer in Scandinavia, where the sun never fully sets… A brighter darkness…
Or somewhere else?
Pause
Now, take a moment to visualise or feel the stars above…
Spaciousness… expanding your awareness outward.
Pause
ROTATION AROUND THE BODY
(BODY SCAN)
And then, gently gather your awareness back in… back into your body… letting it relax… preparing for a good night’s sleep.
And as I name a body part, bring your awareness there, inviting rest…
Bring your awareness to the top of the head.
The right ear, the left ear, both ears together.
The right eye, the left eye, both eyes together.
The forehead, the third eye center in between your eyebrows, the nose, the mouth, the whole face, the throat.
Bring your awareness to the right shoulder, the left shoulder.
The right elbow, the left elbow.
The right wrist, the left wrist.
The right hand, the left hand.
The whole right arm, the whole left arm.
Both arms together.
The right side of the chest, the left side of the chest.
The right side of the belly, the left side of the belly.
The whole chest and belly.
The right hip, the left hip.
The right knee, the left knee.
The right ankle, the left ankle.
The right foot, the left foot.
The whole right leg, the whole left leg.
Both legs together.
The sacrum, the lower back.
The right shoulder blade, the left shoulder blade.
The whole right side of the back, the whole left side of the back.
The whole back.
The neck, the back of the head, the top of the head.
The whole right side of the body.
The whole left side of the body.
The whole body.
And now, let your awareness rest at the third eye center in between your eyebrows.
Longer pause
BREATH
Now, gently shift your awareness to your breath.
Imagine you’re falling asleep to the calming sound of waves on the ocean.
Above the ocean, the night sky, with beautiful stars… and the moon….
The tops of the waves shimmer like silver in the moonlight.
Pause
This breathing visualisation can be a bit tricky for beginners, so take this out if you want (in brackets below)
(If you like, guide your awareness back to your third eye center. Softening your forehead…
As you inhale, visualize the breath flowing from your right nostril up to your third eye center.
As you exhale, imagine the breath flowing from your third eye center out through your left nostril.
Inhale from the left nostril to the third eye.
Exhale from the third eye to the right nostril.
Continue in your own time. I’ll be quiet for a moment for you to have your own experience.
Pause
Breathe to and from the third eye center, feeling the air soft and silky, like a summer night.
Pause
And now, let go of that sensation.)
Allow the breath to flow through the whole body.
The whole body.
Pause
Stay with the sensation of your breath if you like, or imagine that your body becomes light…
Light and free, like a fairy, and with a sense of wonder you drift into the night sky…
Pause
And then, gently bring your awareness back into your physical body again: Grounded. Safe.
IMAGES & FREE FLOW
Now, imagine that you’re back in that peaceful, safe place in nature again.
A beautiful summer night, dreamlike… air warm and soft like silk.
Pause
What does it look like?
Pause
Can you notice any scents? Perhaps flowers? What else?
Pause
What do you hear? Maybe birdsong, distant music, waves, or wind in the trees. What else?
Pause
What can you feel? Perhaps a soft breeze on your skin or something else?
Pause
Let images and sensations flow freely.
Longer pause
Let images and sensations flow…
Longer pause
Let images and sensations flow…
Longer pause
You’re resting…
Longer pause
Drifting into relaxation…
And perhaps drifting into sleep…
Longer pause
RETURN/END
The Yoga Nidra is now complete.
Sleep well, sleep well, sleep well.
(End the practice however you like)