Free 10 Minute Yoga Nidra Guided Meditation Script [PDF]

To begin this Yoga Nidra practice, let out a few deep sighs to release any tension. 

Invite, acknowledge, and observe everything that comes into your Awareness.

Create your Sankalpa and repeat it in your head a few times.

Now establish your Inner Sanctuary.

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 left arm, only right arm.

Left. Right. 

Feel both arms. 

Experience yourself as belly, as back.

Now feel your pelvis, your legs, your feet. 

Feel your entire body as sensation. 

Feel your entire body. 

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

Notice your breath. 

Notice how you feel energy in your body.

Choose a part of your body that feels alive. 

Now choose a part that feels weak or tired. 

Feel aliveness. 

Feel low energy. 

Now feel both energies simultaneously. 

Though energy changes, Awareness is constant.

Notice any emotion present in this moment. Simply invite, acknowledge, and observe the emotion. 

Go to your Inner Sanctuary if an emotion is too difficult. 

What is the opposite of that emotion? What does that emotion feel like? 

Now feel both emotions. 

Though you have emotions, you are much larger than emotions. Be Awareness.

Notice your thoughts. Are they moving fast or slow? 

Simply notice your thoughts. 

Remember what it feels like to be sharp and focused. 

Remember what it feels like to feel confused. 

Sharp and focused. 

Confused. 

Now feel both. 

Be the Awareness that watches your thoughts.

Now remember feeling happy, loving, or sensual. 

Using your senses, bring a scene of happiness, love, or sensuality to life in this moment. 

What does happiness, love, or sensuality feel like in your body? 

Now let go of the scene and simply rest in the feeling in your body in this moment. 

This feeling always exists. 

It’s your natural way of being.

Visualize yourself walking down a path in the forest. 

Animal messengers will greet you on your path. 

They can either speak or communicate directly with your mind. 

As you turn a corner, there’s a large deer. What does the deer say? 

Continue to move down your path. There is a log that has fallen on the path long ago, upon which is a beaver. 

What does the beaver say?

You now decide to rest by lying down. 

As you look up into the sky, you see an eagle. The eagle lands on a branch nearby. 

What does the eagle say? 

Now continue along your path and realize that you’ve made a large circle and you’re back to where you started. 

Remember what your messengers told you.

As the observer, notice yourself having the experience of practicing Yoga Nidra. 

Remember the feeling of happiness, love, or sensuality you feel, which is always very close to your surface.

Observe your thoughts. 

Observe your emotions. 

Observe energy and breath in your body. 

Notice the feeling of your body lying on the floor.

For a brief moment, remember your Inner Sanctuary. 

Repeat the messages from your messengers. 

Repeat your Sankalpa.

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

Because of the work that you’ve done today in your full Yoga Nidra practice, you’ll go back out into your life feeling more alive, happy, and genuine.

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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