Free 10 Minute Yoga Nidra Script: Listening to Your Emotions [PDF]

Welcome to Yoga Nidra. 

Lie down and make yourself as comfortable as possible. 

Begin by opening your Awareness to everything around you.

Notice the sounds, the smells, and the temperature in the room. 

Bring your attention inside and notice if you’re starting your practice with a particular emotion. Simply be curious about that emotion.

If you would like to use a Sankalpa in your practice, create your brief statement of truth that is positive, specific, and present, and repeat this a few times in your head.

Next, establish your Inner Sanctuary by remembering or imagining a place that you love to be, where you can be your best. 

Move through each of your senses as you evoke the feelings of your sanctuary. Remember that you may return to this place anytime you wish, especially if there are any emotions that arise that you don’t want to work with in the moment.

At any time during this practice, you may return to your Inner Sanctuary.

Now feel your body lying on the floor, your entire body. 

Feel your mouth. Feel your eyes, ears, and nose. Feel the crown of your head. 

Now the back of your head. Feel your entire face. Now feel your entire scalp.

Face. Scalp. 

Now feel your entire head at once. Feel your entire head.

Now feel your throat and neck. 

Feel your arms from shoulders to elbows, elbows to wrists, and wrist to fingers. 

Feel your hands. Now feel only your right hand. 

Now only your left hand. 

Right. Left. Feel both hands as sensation.

What are you aware of in this moment? 

Things like sensations will come and go, but as sensations change, they uncover an Awareness that never changes. Be the unchanging Awareness.

As Awareness, feel your chest and belly. Back. Pelvis. Legs. Feet.

Feel your entire body as very large. 

Now feel yourself as very small.

Large. Small. 

This doesn’t need to make sense, but in this moment become both small and large. Be both small and large.

Sensations will come and go, but each sensation points to your unchanging Awareness.

As Awareness, remember something that makes you happy. What is someone or something you love, something you love to do, or something that makes you laugh? 

Perhaps remember a time when you laughed so hard that you had tears streaming down your cheeks. Fill in the details of this person, object, or event that makes you happy by noticing your senses.

What does this person, place, or thing look like, sound like, and smell like?

What are the tastes associated with this happy scene? What are the sensations of your body in this scene?

Invite happiness into your body in this moment. Where do you feel happiness? Does it have a color? What are all the ways that happiness manifests in your being in this moment? 

Simply invite, acknowledge, and observe happiness.

Now, if it feels safe, I invite you to remember or imagine what it feels like to be disappointed. 

If that doesn’t feel safe, you might choose a different emotion like boredom. Fill in the details of this scene in your head using your senses. 

What are the sights, smells, sounds, tastes, and sensations?

Simply witness how this emotion feels in your body. Notice all the ways this emotion affects your being.

Now let go of disappointment or boredom and pick up happiness again.

Remember the scene of happiness in your head. 

Now let go of happiness and remember disappointment or boredom. 

Happiness again.

Disappointment or boredom. 

Now feel both simultaneously. 

Feel them together at the same time. 

Feel the part of you that is large enough to feel both emotions, the part of you that is larger than emotion.

In your mind, repeat the phrase “Though I have emotions, I am larger than emotions. Each emotion is pointing me to Awareness.”

Bring your attention back to your body on the floor. 

Remember your Inner Sanctuary. Remember your Sankalpa if you had one. 

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

Through your practice of Awareness through emotions, you’ll have the power to respond effectively to the emotions that visit you in your life.

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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