YOGA NIDRA Script

Allow your eyes to gently close and keep them closed for the whole
session... and now become aware of the place you are in, visualize this space, its 4
walls, the ceiling and the floor....... and your body lying on the floor. Do all the
necessary adjustments to be very comfortable, remember that you will remain still
during the entire yoga Nidra session, the body should remain relaxed without moving.
It is important that you try to remain completely still; if you move, you will break the ...
relaxation of your body and mind, so now seek complete comfort.
Become aware of your body and observe at the same time how you breathe, but do it.
from a distance, without wanting to change your breathing, observe it as if you were
observing another person breathing, but feeling at the same time the movement of
the breathing inside your body… observe your breath just as you observe the clouds
In the sky, the clouds move, but you cannot interfere with their movement...
observe how when you inhale, your body fills with calm, with harmony... as you exhale
you release all tensions, all thoughts and worries, they vanish when
you release the air... Inspiration is an experience of fullness, of expansion, the
Breathing is an experience of relaxation, of letting go, of surrendering...

Now direct your attention to the larger parts of the body to create a first
relaxation. Simply by bringing your attention to different parts of the body, the
tensions will dissolve on their own, feel this way, the feet, the legs, the buttocks, all your
back, the abdomen and the chest, and your hands, each finger of your hands, the arms, the
shoulders, the neck and the head, feel also your face, the forehead, the eyes and the mouth, take
awareness of your whole body, and repeat to yourself a few times, the whole body, feel everything
the body, from feet to head, from head to feet.
You can relax your body through your mind by focusing all your attention on your breath.
your natural breathing, in which you do not intervene, your breathing in its movement of
navel to the throat, from the throat to the navel, do not try to change it by breathing more
deeply, just observe the rhythmic in and out of your breath... remain attentive and
notice how your body and your thoughts are calming down, settling down,
until feeling very calm... continue your breathing... your body breathing in a way
free and natural... feel how the whole body expands when you inhale, and feel how it
relax as the air leaves... delve into this breathing experience... with each inhalation
the body expands more and more and more... with each exhalation your body relaxes more and
more and more…
Intensify the awareness of your entire body lying on the ground, the whole body.
relaxed in complete stillness... the whole body at ease... Now, with the body in
calm, the mind is more fertile... and it is the perfect moment to mentally repeat something
a statement that helps us awaken our inner potential,...if you don't have any.
personal resolution or Sankalpa, don't worry, I suggest some for you such as
ejemplo, “armonía física y mental”, “Mejoro cada día en todos los aspectos”o quizás
security and confidence in myself... connect for a few moments with that state... and
repeat it mentally 3 times... with much calmness... with feeling... as if it were a
a very deep longing.. and you let that intention create an atmosphere that you
empape……………
We continue with a mental journey through the body... I will guide you with my
voice... and you with your consciousness are jumping from one point to another in your body, noticing those
zones...or visualizing them...whatever is more practical for you...easier...just abandon
all effort....
The body does not move, only your consciousness moves.
Takeaclearawarenessofallthecontactpointsofyourbodyandtheground.....and
then bring the attention to the space between the eyebrows...notice the sensation of the space between the eyebrows...from the space between the eyebrows move on

at the tip of the nose... you can clearly notice the tip of the nose... don't do
efforts...and notice the chin...the Adam's apple...........become aware now of
both shoulders………both elbows…….the wrists…..…the two thumbs and their
uñas……….índices…medios…anulares…meñiques…muñecas…codos….hombros…
Adam's apple...center of the chest...both sides of the chest...center of the
chest.....navel....pubis....hip joints, knees....ankles....fingers
big toes on both feet…second toes…third…fourth…little toes…
awareness of the ankles...knees...hips....pubis...navel...center of
chest... Adam's apple... brow... brow Adam's apple... center of the chest...
navel.....stay at the navel...observe the pulse of breathing in the belly...
return to the navel........this area is linked at the level of vital energy.....and of
psychological aspects of our behavior such as will .. the capacity to
decide...the initiative...the drive...the determination, self-confidence...leads
then the attention to the center of the chest... observe if the breath resonates there.. this is the
center of gravity of feeling...of affection...of love.....become aware of
what you perceive there…..and then you bring your attention to the space between the eyebrows…….which is the center of
gravity of mental energy...and stay there...focused on the ...and while
You are focused on the glabella... I'm going to share some sensations with you, you are going to awaken.
within you, you achieve this with the strength of will... externally nothing changes, the
the only thing that changes is the feeling, the perception within you...

Yourbodyosatsrefhnl.ceo.iavt.herioweachpaotrfyourbodygoes
sinking more and more into the ground... the body becomes heavy like lead... feels
as the earth pulls you down.... become aware of the force of gravity
acting in every cell of your body... the body weighs more and more, like a stone,
heavy as lead....
Change the sensation of your body now, allowing your body to become light, each
once lighter... so much that you have the feeling that it is separating from the ground... the body
it becomes more inconsistent, more subtle… the whole body light, the whole body
floating above the ground… the whole body light… weightless… every part of your weight is
weightless, it detaches from the ground...
Once again evoke the feeling of heaviness throughout the body... notice how the whole body
it becomes heavy... the body weighs more and more, it feels like you are fusing with the ground,
as if the earth embraces you in its lap... feel how each area of your body becomes
more and more heavy and as it adheres to the ground... feels the attraction of the earth, pulling on
the body becomes heavy like lead, sinks into the ground, mixes with the
soil
Now evoke the feeling of lightness throughout the body and notice how it becomes light.
To do this, become aware again of the whole body in contact with the ground from
the heels to the head... and notice how the body becomes light, as subtle, as if
it was like cotton... as if it had no substance, increasingly lighter, floating
weightless over the ground... light as smoke, like a feather... floating over the
ground... let it expand in space, let it dissolve in it...
Check once more if you are still here... stay alert... follow my voice.....
Now bring your attention to your mental screen......observe that dark space that can
see in front of your closed eyes... observe the space of consciousness... and it is the space
where our psychic life happens... when we dream... we dream there... when
we think...we remember...we imagine...we visualize...everything happens there...so that
keep observing that limitless spaciousness…….and in a few moments I will tell you
some images...let those images appear there...but effortlessly...these
You don't have to make up the images, because they are images that are somewhere.
from your memory... and if you are sufficiently relaxed,... they will naturally emerge... you do not have
Don't force anything... and if they don't show up, it's no big deal... stay relaxed... relax the desire.
let things happen... allow things to happen... stay alert...
an endless desert…an endless desert….the pyramids of Egypt…a rain
torrential...some snow-capped mountains......a temple at dawn...birds flying to
sunset..........red clouds passing..........a cross over a church..........a night
starry………the full moon……….a smiling buddha…the scent of the sea breeze…waves
breaking on a deserted beach...the sea very calm...the moon reflecting on the sea
very calm……..…visualize yourself sitting in a position of
meditation………………….let the image dissolve……
Visualize ...the flame of a candle.....the sun at dawn... a calm lake... birds
singing at dawn… a red rose…… the blue sky… … an endless desert…
a spring bubbling from some rocks... a house in the countryside... an underwater landscape... a
galloping horse... a resting cat... very white clouds passing... a field of
olives... a very dense forest... a large bonfire... a storm... rain
torrential... a smoking chimney... the sun setting over the mountains... a boat
arriving at port… a green meadow… a deserted beach… a butterfly
fluttering... a starry night... a shooting star... fireworks... the moon
fill.....the calm sea...the calm sea...dive now into this visualization of a
immense sea... an immense calm sea, a tranquil sea of intense blue... if you listen
You can attentively perceive a sound in the distance... observe this endless sea and its
green coasts with lush forests… the waves on the deserted white beach… feel
that sound in the distance that draws you in an inexplicable way and seems to come from
forest by the sea... you glimpse a path in the woods and decide to follow it,
following the sound, you venture into a beautiful forest, with ancient trees and
strong, breathe in its scented air and feel how it renews you... as you go
as the sound becomes more perceptible, the aromas of the forest blend with
smell of incense.... the path leads you to a solitary cabin, in front of it you see someone sitting
monk sitting in meditation... is chanting a song... some mantra, you decide
sit next to him and chant the same song with him, feel the vibration of the mantra... feel
that ascends through your spine and vibrates in your head, feel the vibration of the mantra within
of you, chant it mentally and transform yourself into vibration…..

Let that image fade away and again focus on that dark space in front of you.
from your closed eyes.. and while you observe this space… you are going to repeat the
personal resolution of the beginning....remember....don't be in a hurry...repeat it slowly
calmness... with full awareness and determination... repeat your affirmation three times
now.
Calmly you refocus your attention on the body...... renewed...
rested, full of energy......let the attention externalize....observe everyone
the stimuli that come from outside.....the noises...... become aware again of the
environment, of the space you are in, visualize it.
Return to the outside world like this... Slowly expand your breathing to fill yourself up.
of energy and transmits that energy to small parts of your body to awaken them,
to activate them... and start moving them... this way gives way to a good
Stretch...move them...do it very slowly, at your own pace, without rushing, with a lot of
calm down... take your time