Free 10 Minute Chakra & Prana Energy Yoga Nidra Script [PDF]

Welcome to Yoga Nidra. 

Lie down and make yourself as comfortable as possible. 

Clear any excess energy by breathing in through the nose, holding your breath for just a second, and letting it go with a sigh. 

Do this a few times and then breathe naturally.

Notice your surroundings. 

Notice any thoughts and emotions you have at this moment. 

Practice welcoming, recognizing, and witnessing anything you’re aware of in this moment, either internal or external. 

Repeat your Sankalpa in your head a few times if you have one.

Abandon any control of your breath and simply notice your breathing.

Without changing your breath, feel as if you are breathing into your entire face. 

Now breathe into your entire head. Breathe into your arms. Chest and belly. Back. Pelvis. Legs. Feet.

Breathe into only the front side of your body. Feel as if your entire front side gets bigger with each breath. 

Now breathe into only the back side of your body and feel as if your entire back side gets bigger with each breath.

Front side. Back side. 

Now breathe into your entire body. Your entire body is breathing.

Notice how you feel energy in this moment. 

Where in your body do you feel energy? How would you describe this energy? Is it sharp or dull? 

Is it moving or still? Are there colors connected to the way energy feels in your body? 

What are all the ways feeling energy in this moment affects you?

Simply invite, acknowledge, and observe any way that energy manifests in this moment.

Bring your attention to the floor of your pelvis and notice the energy there. 

This is your first chakra. Imagine a bright red glow. 

Picture your favorite spot on earth, a garden, a trail, or a beach. 

Now remember a time when you felt at home. 

Notice how your energy feels in this moment.

Now bring your attention to your lower abdomen. This is your second chakra. 

Imagine a bright orange glow. 

Picture your favorite body of water.

Remember a time when you were able to go with the flow of any events in your life. 

Notice how your energy feels in this moment.

Now bring your attention to your belly. This is your third chakra.

Imagine a bright yellow glow. 

Picture a time when you enjoyed feeling the sun on your skin. 

Now remember feeling powerful in your life. Notice how your energy feels in this moment.

Bring your attention to your heart. This is your fourth chakra. 

Imagine a bright green glow. 

Remember your favorite green space, a forest, field, or garden. 

What is something you love without reservation? Notice how your energy feels in this moment.

Place your attention on the center of your throat. This is your fifth chakra. 

Imagine a bright sky-blue glow. 

Picture looking up into the clouds, lost in the blue sky. 

Remember a time when you felt that you spoke your truth, trusting that you would be heard. 

Notice how you feel in this moment.

Move your attention to the center of your forehead. This is your sixth chakra. 

Imagine an indigo glow, an iridescent blue-purple. 

Picture floating high in the atmosphere. Remember a time of deep inner  knowing. 

Notice how your energy feels in this moment.

Finally, move your attention to the crown of your head. This is your seventh chakra. 

Imagine a violet glow reaching toward the heavens. 

Picture yourself floating in space without an up or down, right or left. 

Remember a time when you felt connected to all things. 

Notice how you feel in this moment.

Bring your attention to the feeling of energy through your entire body.

You may even feel energy outside your body. 

While energy is constantly changing, it reveals that which is never changing: your Awareness. 

Be the unchanging Awareness.

Experience your body on the floor by feeling your hands and feet, chest and belly. 

When you hear me count down from five (or ring the bell), that will signal the end of the Yoga Nidra practice. 

Because you’ve practiced feeling the energy in your body, you’ll be able to powerfully direct the flow of energy in your life to manifest where you need it.

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

Yoga Nidra is over.

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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.

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