Free 10 Minute Visualization Yoga Nidra Script for Wisdom [PDF]

Welcome to Yoga Nidra. 

Lie down and make yourself as comfortable as possible. Let go of any tension with a sigh.

If you wish to have a Sankalpa, repeat it now as a specific, positive, and present statement of truth. 

If you wish to use your Inner Sanctuary in this practice, give yourself a moment to fill in the details of your sanctuary using your senses.

Bring your attention to the sensation of your face: your mouth, eyes, ears, and nose. 

Feel your scalp: the top of your head and back of your head. 

Feel your face and scalp simultaneously. 

Feel your entire head. 

Feel the sensation of your neck and throat. 

Your collarbones and chest. 

Feel your arms: shoulders, elbows, forearms, wrists, and hands. 

Feel only the left arm, only the right arm. 

Left. Right. Feel both arms. 

While sensations change, they reveal that which is never changing: Awareness. Be Awareness itself. 

As Awareness, experience yourself as belly, back. 

Now feel your pelvis. Feel your legs. Feel your feet. Feel your entire body as sensation.

Feel your entire body. 

Sensations may change, but Awareness never does. Be Awareness. 

Relax a little more than you’re relaxed now. 

Allow your entire body to be relaxed Awareness.

Allow your body to rest on the floor and take an inner journey down a hallway. 

You can feel your arms and legs moving as you walk deeper and deeper down the hallway. 

You can see the hallway. You hear the sound of your footsteps as you move farther and farther down the hallway. 

You know that you’re on a journey to see a very wise person. 

This person has an important message for you. The message will come to you when the time is right.

As you’re walking down the hallway, there’s a door off to your left. 

As you open the door, you see a small room with a screen projecting all of your thoughts. 

Notice your thoughts. 

Invite, acknowledge, and observe thinking.

There’s nothing to control; you’re merely witnessing thoughts. 

Then close the door and walk farther down the hallway.

At the end of the hallway, there’s a beautiful door. 

As you approach the door, notice what the door looks like. As you open the door, there’s a wise person there waiting for you in the room. 

Who is the wisest person you can think of in this moment? This person can be real or imagined, living or passed on, old or young. 

This wise person knows and loves you. 

This person knows your successes and mistakes. 

This wise person knows you so well that they could predict your future. 

This person knows you perhaps even better than you know yourself.

With a wide smile, this wise person welcomes you into this beautiful room and invites you to sit down. 

This person says that there is something very important about you that they need to tell you. 

It will be the first thing in your mind. 

Don’t try to think or create anything. It will come on its own.

Your wise person says to you, “The very important thing about you that I wanted to tell you is . . .” 

Hear the first thing that comes to you. Pause for a moment and wait for the words to come. 

Perhaps it comes in words, a feeling, thought, emotion, or image. 

Maybe the message will come minutes, hours, or days later, but it will come.

With a broad smile and a hug, this wise person says goodbye. 

You head back out the door and back up the way you came. 

You can come back whenever you like. You return up the hallway with the gift of the wise person’s message in your heart.

Feel your body walking back up the hallway, closer and closer to the place you came from. 

For a moment, you check in with the room that has your thoughts on the screen. 

They are still moving. You close the door again and continue up the hallway until you feel your body lying on the floor.

Feel your body lying on the floor. 

Remember your Sankalpa and Inner Sanctuary if you used them and remember the wise person’s message.

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

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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