Free 10 Minute Yoga Nidra Script: Inner Sanctuary [PDF]

Welcome to Yoga Nidra. 

Begin by lying down and getting as comfortable as possible. Close your eyes and release any unconscious tension by giving yourself a few deep breaths in through the nose and out through the mouth with deep sighs.

Sense your entire body lying on the floor. Feel your body as information. 

Feel your head. Feel your arms. Feel yourself breathe. Feel your back. 

Now feel your pelvis. Feel your legs from hips to knees, from knees to lower legs, to ankles, feet, and toes.

Now feel only your upper half again as sensation. Feel only your lower half. Upper half. 

Now feel both simultaneously. Feel your entire body.

What are you aware of in this moment? 

You may notice that as sensations are changing, they reveal a constant Awareness. 

Be the constant Awareness experiencing itself as a body lying on the floor. You are Awareness experiencing itself as the sensation of a body lying on the floor.

Now begin to visualize a place that for you is a sanctuary. 

This could be an actual or imaginary place and time. Choose a place where you can feel most alive, happy, connected, loving, or at peace. 

You get to decide all of the details as you visualize your sanctuary. You may change your sanctuary every time you practice Yoga Nidra.

Once you’ve chosen your sanctuary, notice the details using your senses.

Choose three or four things you see in your sanctuary, including shapes, colors, and textures. 

Rest for a moment as you see these objects. If you’re inside, what do the walls, floor, and ceiling look like? 

If you’re outside, what do the sky, clouds, or stars look like? Pause for a moment as you absorb into your being everything you see.

Switch your senses now and notice how it smells in your sanctuary. 

As you naturally breathe in, allow the scent of your sanctuary to fill up your entire being. Pause for a moment and simply be present to whatever you smell in your sanctuary.

Now what sounds do you hear in your sanctuary? 

Pick out two or three different sounds and notice whether they are loud or soft, close or far away.

Do you hear music, or is there quiet? Allow the sounds of your sanctuary to open up your entire being and dance through you.

What do you taste in your sanctuary? Where do you taste this on your tongue? 

As you taste, how do you also smell this taste? Allow this taste to fill up your entire being with peace and happiness.

Now what does your skin feel in your sanctuary? What temperature is it? What do you feel beneath your feet or at your fingertips? 

Give yourself a minute to give yourself over to the sensation of your skin.

What emotion do you feel while in your sanctuary? Notice where in your body you feel that emotion. 

Is it a feeling of happiness, love, sensuality, or calm? Allow that emotion to fill your entire being. For a moment, simply experience this emotion.

Now notice how your entire being feels while in your sanctuary. 

This feeling is operating under the surface at all times, whether or not you’re aware of it. You can return to this feeling whenever you wish to help you be your best in life.

In this moment, return your Awareness to the feeling of your body lying on the floor. Feel your hands, feet, and belly. 

Remember that you’re practicing Yoga Nidra, what time of day it is, and everything you sense in this moment.

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

Practicing deep Awareness through Yoga Nidra and developing your Inner Sanctuary allow you to move throughout your life with a sustained sense of peace, love, and joy.

You’ll share this feeling with everyone around you merely by being in their Presence. 

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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