Yoga Nidra Script for Beginners – Colour

By Lauren @theyoganidragirl.com

Short Yoga Nidra Script for Beginners

Lay down on your back and find a comfortable position that you can lay in, you might want a little pillow under your head and a blanket over the top of you. Do your best to remain still throughout the whole session. Place your arms wide, away from the body so they are not touching your body, your palms are facing up to the sky. Laying flat on your back take a quiet breath in through your nose and a quiet exhale out through your mouth. (Pause). Now this time we take a deeper breath in, keeping it quiet, slow and steady, inhale through the nose and a quiet, long slow exhale out through your mouth. Take 2 more big breaths, quietly each time a little bigger and deeper. Your chest and belly will rise and fill up as you inhale and sink down as you exhale. No talking, no moving. Try not to sleep. Remain as still as you can throughout the whole practice. (Pause)

SANKALPA

It is time to set an intention (Sankalpa) for this practice. A sankalpa is a Sanskrit term that refers to a solemn vow, intention, or resolution made with heartfelt commitment. In the context of yoga and meditation practices, a sankalpa is often used to set a positive intention or goal that aligns with one’s highest truth and purpose. It is a deeply personal declaration of what one aspires to achieve or embody in life.

Unlike a typical New Year’s resolution, which might focus on external achievements or changes, a sankalpa is more about cultivating a particular quality or state of being. It is rooted in the belief that you already possess everything you need to fulfill your dharma, or life purpose, and that setting a sankalpa helps you to manifest this inner potential.

A sankalpa is usually formulated in the present tense and stated positively. For example, instead of saying, “I want to be less anxious,” one might frame it as, “I am calm and centered.” This positive and present-oriented phrasing helps to reinforce the belief that the desired state is already within reach, fostering a sense of empowerment and focus. You are going to repeat this three times to yourself inside your head, no talking out loud. some examples to help you get started could be: I am calm and happy. I am healthy and healed. I am confident. I am grounded. I am loved. Choose one and say it three times to yourself mentally so no one else hears you. Say this to yourself and believe it to be true. No talking or moving. (Pause)

ROTATION OF CONSCIOUSNESS

The practice begins with listening to a rotation around the body parts. I will say a body part and you can mentally repeat this to yourself while at the same time bringing your attention to that body part. But dont move it. We start with the right hand. Right hand thumb, first finger, second finger, third finger, fourth finger, wrist, arm, elbow, right shoulder, right underarm, right waist, right hip, right thigh, knee, calf, ankle, top of the right foot, big toe, second toe, third toe, fourth toe, fifth toe, bottom of the right foot. (Pause)

Left hand thumb, first finger, second finger, third finger, fourth finger, wrist, arm, elbow, left shoulder, left underarm, left waist, left hip, left thigh, knee, calf, ankle, top of the left foot, big toe, second toe, third toe, fourth toe, fifth toe, bottom of the left foot. (Pause)

Now go to the front of the body. The forehead, right eyebrow, left eyebrow, right eye, left eye, right ear, the left ear, nose, right cheek, left cheek, upper lip, Lower lip, chin, throat. Right Chest, left chest, right rib cage, left rib cage, top of the right hip, top of the left hip. (Pause)

Now go to the back of the body. Back of the head, neck. Right shoulder blade, left shoulder blade, right buttock, left buttock. (Pause)

Now become aware of the whole body. The whole right leg, the whole left leg, the whole right arm, the whole left arm, the whole front, the whole back, the whole body. The whole body, the whole body. Do not move, keep your eyes closed, Try not to sleep.

VISULISATION

Imagine the colour red. Imagine all colours and shades of red. Visualise the colour surrounding you. Picture red objects, an apple, a red poppy. The colour red brings feelings of love, joy, courage and strength. Surround yourself in this colour and these feelings.

Now imagine the colour yellow. Imagine all shades in it‘s entity. Visualise a yellow sunflower, a banana, sunshine. The colour yellow is associated with feelings of optimism and happiness. Feelings of hope, fun and cheerfulness envelop you as you think of the colour yellow. 

Imagine the colour green. Vivid green, dark green, light green. All tones. Picture the leaves of a tree, green grass, a frog. Green is associated with ambition and growth. Harmony and nature. Restore, renew and rebirth. Well-being. Embrace this feeling of good health and well-being as the colour green surrounds you. 

Now go to the colour purple. Purple, violet tones, an exotic colour in nature. A purple pansy, purple grapes, the purple on a butterfly wing. It represents the future, imagination and dreams. Invite purple into your vision surround yourself with the colour and calming emotions. It is wisdom, peace and wealth. Create a feeling of being grounded with this purple colour surrounding you.

Come to the colour orange. Warm orange, cool orange, dark and light. Burnt orange, bright orange. Objects that are orange. The fruit, a pumpkin, a goldfish. The colour orange brings meaning of joy, warmth, heat and sunshine. With freedom, expression and balance. This is the colour of adventure and social communication. Surround yourself in the colour orange.

Now go to the colour blue. The feeling of peace surrounds you as you think of the colour blue. Blue is all about trust, loyalty, wisdom and confidence. Visualise the blue sky and the sea. Blue is connected to consciousness and intellect. Blue is a healing colour. Imagine the colour blue enveloping you and healing you.

Imagine all of the colours red, yellow, green, purple, orange and blue.  Choose one colour that resonates with you and fill yourself with this colour and the emotions around it. 

RETURN

Come back to the feeling of your breath flowing in and out of your nostrils. Maintain your awareness of breath and at the same time develop your awareness of your physical body. Your body is relaxed and lying on the floor. Feel the container of your skin and the clothes and props that are touching you. Notice the heaviness of your body as it rests on the floor and take your awareness into all the points that are touching the floor; the back of your heels, thighs, buttocks, shoulder blades, arms, hands and head. Do not open your eyes yet, but visualise the surrounding room. Repeat your Sankalpa to yourself three times, with belief and heart that it is already true (Pause). Imagine where you are in the room and the other objects that are around you. Lie quietly until you feel ready to move. Start by slowly moving your hands and feet, take your time, there is no hurry. When you are sure that you are fully awake, gently open your eyes. Please roll over to your right side. Stay on your right side for a few more moments. Use your hands to press yourself up from the floor and let your head come up last. The practice of yoga nidra is now complete. Namaste.

Lauren.

Please do not record and resell this. For use in class or personal only. Copyright.

Leave a Comment