Free 10 Minute Body Scan Yoga Nidra Script [PDF]

Welcome to Yoga Nidra. 

Lie down and make yourself as comfortable as possible. 

Release any tension with a few breaths in through your nose and out through your mouth with a sigh.

Start by noticing your senses. Notice the sounds, the smells, and the feeling of your body. 

You may be aware of thoughts or emotions. Simply invite, acknowledge, and observe anything and everything that enters your Awareness.

In this moment, open your attention to the sensation of your body lying on the floor. 

Notice your entire body, no single part in particular but your entire body. 

Now bring all of your attention to the sensation of your mouth.

Feel your lips, your teeth, and your tongue. 

Now feel your entire mouth as sensation. Invite, acknowledge, and observe your entire mouth as sensation.

There’s nothing to do about it but simply witness your mouth as sensation.

Bring your attention to the sensation of your eyes. Feel your eyeballs in their sockets. 

Now ears. Feel your ears as sensation. Notice the feeling of your earlobes, the curves of your ears, and even sense the ear canals that recede into your skull.

Feel the sensation of your entire face. 

Feel your forehead, your eyebrows, your eyes, cheekbones, nose, lips, chin, and jaw. 

Adopt the feeling of all of the pores in your face opening as if you’ve just washed your face with a warm washcloth.

Bring your attention to the crown of your head. 

Now feel the back of your head resting on the floor or cushion. 

Now feel your entire face. In this moment, feel both your face and your scalp simultaneously. 

Feel your entire head.

While what you are aware of changes, Awareness remains constant. 

You reveal your Awareness by what you are aware of. 

Changing sensations illuminate your constant Awareness. 

Be Awareness itself, experiencing itself as the sensation.

As Awareness itself, feel the sensation of your neck and throat. 

Bring your attention to the sensation of your left arm, your entire left arm. 

Now feel your left shoulder, your upper arm, elbow, forearm, wrist, and hand.

Feel the sensation of only your left thumb, first finger, middle finger, fourth finger, and little finger. 

Now feel your entire left arm.

Bring your attention to the sensation of your entire right arm. 

Feel your right shoulder, upper arm, elbow, forearm, wrist, and hand. 

Feel only your right thumb, first finger, middle finger, fourth finger, and little finger. 

Now feel your entire right arm. 

Now feel both arms simultaneously.

Bring your attention to the feeling of your chest. 

Notice the movement of your breath. Perhaps you can even sense the gentle beating of your heart.

Feel your belly. 

Now feel your shoulder blades, your spine, and lower back.

Feel your entire back, feel your entire front, back, front. 

Now feel your entire trunk, your chest, belly, and back.

Feel the sensation of your pelvis. 

Trace the sensation of your left leg beginning with your left hip, thigh, knee, lower leg, and foot. 

Feel your left heel, top of the foot, sole, and toes. 

Now feel the sensation of your right leg beginning with your right hip, thigh, knee, lower leg, and foot. 

Feel your right heel, top of the foot, sole, and toes.

Feel the sensation of the entire left side of your body, head to toe. 

Now feel the sensation of the entire right side of your body, head to toe. 

Left side.

Right side. 

Now feel the sensation of your entire body at the same time. 

Feel your entire body.

Notice again that what you are aware of changes, but Awareness stays constant. 

The sensations change and reveal a constant Awareness. Be the unchanging Awareness.

Bring your attention back to the feeling of your breath moving in and out of your chest. 

Feel the palms of your hands and the soles of your feet.

When you hear me count down from five (or ring the bell), that will signal the end of the Yoga Nidra practice, and you’ll move throughout your day feeling alive, embodied, and energized.

5, 4, 3, 2, 1 (or ring the bell).

Yoga Nidra is over.

Create Yoga Nidra Meditations Like a Pro

Want to lead your own Yoga Nidra meditation sessions but not sure how to get started? Our Yoga Nidra scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full Yoga Nidra meditation course, these scripts are perfect for that too!

Boosts Your Confidence and Skills

Leading a Yoga Niddra session requires much confidence and skill to maintain a calming and peaceful ambiance.

With Yoga Nidra scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Yoga Nidra scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

Increases Your Credibility

As a Yoga teacher, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using Yoga Nidra scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided Yoga Nidra scripts will give you inspiration and new ideas.

You can also add to or alter the script to suit your needs.

Who Are These Scripts For?

Whether you’re a pro or just starting out, our Yoga Nidra meditation scripts are tailored to suit your needs. Perfect for:

• meditation teacher or practitioner
• yoga instructor
• coach and counselor
• therapist
• mental health professional
• psychologist and psychotherapist
• voiceover artist
• content creator
• podcaster
• writer
• athlete
• app developer
• blogger

Our Yoga Nidra Scripts Will Help You:

• Improve your meditation-leading confidence and skills
• Create audio and video recordings for your business
• Grow your business by increasing your credibility
• Find inspiration and new ideas for your own meditation(s)
• Read aloud to individuals or groups
• Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.

Royalty-Free

• Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
• Grow your business
• Use these scripts in courses you create, share, and sell
• Use these scripts privately and with your clients
• Edit and customize

Save significantly with our Bundle offers

This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own Yoga Nidra meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

Instant Download

• Digital Download
• Digital file type(s): 1 PDF
• Your files will be available to download once payment is confirmed

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