Aum Yoga Nidra
by Akasha S
This is a yoga nidra practice that asks you to practice Mental Alternate Nostril breathing. Like much other Yoga Nidras, no moving is ideal so create a full-body relaxation. Use your mind to focus and create deep ease and relaxation in your body.
Transcript
Welcome to this yoga nidra practice.
This is a nidra script by Swami Satyananda Saraswati from the Bihar school and it's a personal favorite.
Get ready for yoga nidra.
Lie down in Shavasana.
Feet apart and the palms of the hands facing upwards.
Close your eyes and quickly become motionless.
Now is the time to make any adjustments.
There should be absolutely no movement until the practice is finished.
For just an hour forget your problems and worries and concentrate on yoga nidra.
Forget all your cares.
Take a long deep breath and as you breathe out feel yourself letting go.
Become aware of outside sounds.
Become aware of distant sounds outside the building.
Allow your sense of hearing to range into the distance and then gradually withdraw it back into this building.
Back into this room.
Develop your awareness of this room and yourself lying in Shavasana.
Become aware of your body lying in Shavasana.
Become aware of your breathing.
Just be conscious that your breathing do not concentrate.
Awareness of your breath and awareness of your body.
Remember your purpose and say mentally to yourself I am going to practice yoga nidra.
I will remain awake.
I will not sleep.
Now state your resolve.
Repeat your resolve mentally with full awareness and feeling three times.
Now we move into rotation of consciousness.
Awareness of different parts of the body by taking a trip through the body.
Let your mind jump freely from one part to the next.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Go to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes.
Now the back,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Major parts,
Whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole of the head together,
Whole of the back together,
Whole front together,
The whole body together,
Whole body together,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Go to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes.
Now the back,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Major parts,
Whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole of the head together,
Whole of the back together,
Whole front together,
The whole body together,
Whole body together,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Go to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes.
Now the back,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Major parts,
Whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole of the head together,
Whole of the back together,
Whole front together,
The whole body together,
Whole body together.
Become aware of the meeting parts between body and floor and concentrate on them for a short time.
Feel the meeting points between the body and the floor intensely,
Evenly.
Bring your attention to the soles of the feet.
Feel the skin on the soles of your feet,
From the heels to the tips of the toes.
Go to the palms of your hands.
Feel the skin on the palms of your hands and fingers.
Feel the skin and also become aware of the lines on your palms and fingers intensely with full awareness.
Bring your awareness to the face.
Become aware of the skin on your face.
Develop your awareness.
Develop your awareness of the skin on your forehead,
Cheeks and chin.
Become aware of any lines on your face.
Bring your attention to the eyelids.
Feel the meeting points between the eyelids.
And now the lips.
Feel the meeting points between the lips intensely with feeling.
Now bring your attention to the natural breath.
Become aware that you are breathing quietly and slowly.
Become conscious of your breathing,
Nothing else.
Concentrate now on the flow of the breath between the navel and the throat.
Feel the breath moving along this passage.
As you inhale the air rises from the navel to the throat.
As you exhale it falls from the throat to the navel.
Become aware of this.
Now become aware of the breath through the nostrils.
Natural breath flowing through both nostrils and meeting at the top to form a triangle.
Think of the breaths as starting separately from a distance,
Drawing near and uniting in the eyebrow center.
Now commence to practice mental Nadi Shodhana.
Mental awareness of breathing through alternate nostrils.
Counting backwards from 108 to 1 as follows.
108 inhale left.
108 exhale right.
107 inhale right.
107 exhale left and so on.
Say this mentally to yourself as you practice.
Remember,
If you make a mistake you must go back to 108 and start again.
Full awareness of mental alternate nostril breathing and counting.
Commentary onkonalk.
Com There should be no mistake and no sleeping.
Continue counting with total awareness.
Continue with total awareness.
Continue with total awareness.
Continue with total awareness.
Continue with total awareness.
Continue with total awareness.
Continue with total awareness.
Continue with total awareness.
Continue with total awareness.
Continue with total awareness.
Become aware of Chittakasha,
The inner space you see behind your forehead.
Develop your awareness of this space,
An infinite space that extends as far as you can see,
As low or as high and as wide as you can see.
Become aware of this space.
Be totally aware but not involved.
Observe it as if you are watching a movie.
What you see is a projection of your subconscious.
If you see patterns,
This is simply the way your mind is manifesting.
Maintain your awareness.
Continue.
Bring your attention to the eyebrow center.
Focus your attention on the eyebrow center.
Imagine you are sitting in a meditative pose in the eyebrow center,
Chanting the mantra,
Om,
In synchronization with your breath.
You are sitting in lotus pose or some comfortable position doing this.
Awareness of sitting in the eyebrow center,
Chanting Om in time with the breath.
Continue like this.
Visualize circles of Om growing from the eyebrow center as you continue the practice.
Now bring your attention back to the eyebrow center only.
Cease visualizing yourself practicing meditation.
Prepare to return to Chittakasana.
Return your awareness to Chittakasana.
Return again to that inner space,
The space you see behind the forehead.
Watch this space carefully for any colors or patterns that may emerge.
There should be no effort,
Just awareness of watching.
Total awareness of watching with no involvement.
Continue watching this space and become aware of any images,
Any spontaneous thoughts that emerge.
Try to become aware of these.
Only this may appear in your life.
Be aware of your resolve.
Remember the resolve you made at the beginning of the practice.
This is the time to repeat your resolve.
State your resolve three times in the same words and with the same attitude,
With feeling and emphasis.
Become aware of your breathing.
Become aware of the natural breath.
Become aware of the breath through the nostrils.
Total awareness of the nostril breath and continue practicing this.
Mental awareness of alternate nostril breathing.
Extend your awareness of the breath to every part of the body.
As you inhale,
Feel the life-giving force permeate your whole body.
Take a long,
Slow,
Deep breath and become aware of your relaxed body.
Become aware of your physical existence.
Develop awareness of your surroundings,
The floor you are lying on,
The room you are in.
Externalize your attention.
Start making small movements in preparation for sitting up.
Take your time.
There's no hurry.
Sit up slowly.
Open your eyes.
The practice of yoga nidra is now complete.
Haryong tasks.
4.7 (170)
Recent Reviews
Esther
September 29, 2025
Wonderful! Very nice friendly voice, endless rotations through the body, endless back counting, right up my street. Lovely background music and sounds. Thank you so much! 🙏🏻🪷❤️
Noi
September 16, 2023
Classic, clean, and non-pretentious nidra. Background music and sound are very soothing. Thank you very much.
Peggy
August 26, 2023
Interesting to repeat rotation of consciousness several times. And mental alternate nostril breathing for an extended period of time also intriguing. I enjoyed this practice.
Anita
September 16, 2022
Wonderful!
Ron
April 16, 2022
A lovely practice.
Ben
August 22, 2021
I love this, it's my go to for tense and busy mind to completely relaxed.