Written: 24 May 2025
MYNDR Yoga Nidra Script 02
Theme: The Sensory Field – A Nidra of Awareness, Breath, and Perception
Length: ~15–20 minutes
Tone: Grounded, quiet, scientific
Goal: Sensory-motor integration, spatial orientation, and subtle nervous system mapping
You may use this script within classes or have someone read it to you!
Opening & Grounding
"Lie down in a comfortable position, arms relaxed, palms turned up or resting gently. Let the eyes close if that feels okay. Allow the surface beneath you to hold your full weight."
"Before we begin, take a moment to set your sankalpa — a clear, present-tense intention, rooted in what your body or nervous system needs most right now. It can be a phrase like:
“I am healthy.”
“I am safe.”
“I am focused, I am clear.”
Choose something simple and true. Repeat it mentally now, 2 or 3 times."
"If at any point your mind drifts, that’s completely normal. Simply come back to the sound of my voice, or the feeling of your body resting on the ground."
Sound & Space
"Begin by noticing the sounds around you.
Let your awareness move to the farthest sound you can detect, something outside this room.
Now shift to a mid-range sound, maybe within the building or closer to your body.
Finally, bring your focus to the closest sound, your own breath… the subtle shifts in your body…
Notice the way sound travels. No need to label or follow it. Just let the sound exist and fade."
Skin & Surface Awareness
"Now draw your attention to the sensation of your skin.
Feel where your body touches the ground, the points of contact: back of the head, shoulders, hips, heels.
Feel the texture of your clothing against your arms, your chest, your thighs.
Notice the air across your skin… the warmth or coolness… any subtle movement around the edges of your body.
This is your exteroceptive field, how your nervous system senses the world from the outside in."
Nasal Breath & Imagined Nadi Flow
"Shift now to the breath.
Feel the air enter through the nostrils, cool on the inhale, warm on the exhale.
Without changing the breath, imagine it flowing through one nostril, up into the sinus and around the back of the skull…
Then softly exhaling out the other nostril.
Imagine this alternate rhythm for a few quiet breaths, left in, right out… right in, left out…
This gentle pattern balances attention and supports the calm regulation of your autonomic rhythms."
Closing & Namaste
"Bring back your sankalpa — your original intention from the beginning of this practice.
Repeat it silently now, with a sense of quiet knowing. Let it settle deeper into your system.
Gently begin to notice the space around you again.
Feel the air, the floor, and the edges of your mat.
Slowly invite movement back into your fingers, your toes.
When you're ready, bring yourself to a seated position, using your hands or support to rise calmly — no rush.
Sit tall, but soft. Bring your hands together at the heart centre.
Let them rest there. Feel the warmth and pressure.
Let the eyes stay closed for just another moment.
When you're ready, you can close this practice by quietly saying to yourself, or aloud:
Namaste."