Free 10 Minute Yoga Nidra Script Manifest Your Sankalpa [PDF]

Welcome to Yoga Nidra. 

Take a moment to become as comfortable as possible. 

Once you become comfortable, release any residual tension you may have by giving yourself a full breath in, holding it for one second, then let it out with a sigh. 

Repeat a few times.

Remember that there is nothing that is or is not supposed to happen; nothing is good or bad—it’s all just information. 

Your only job is to invite, acknowledge, and observe all the information that comes to you with mild curiosity. 

If something that you’re aware of persists, like pain, sensation, or something else that is calling for your attention, first practice merely welcoming it. 

Then recognize it for what it is—a sound, thought, or sensation, for example. 

Part of recognizing it means recognizing all the ways you are affected by that thing. Simply observe it and be the witness of it. That’s all. 

Sometimes, you may choose to add a fourth stage, which is to respond to the message, but that is only after you’ve practiced merely witnessing it.

Now give yourself a moment to practice open awareness without any judgment to whatever your attention is aware of in this moment. 

It could be sounds, thoughts, sensations—anything. 

Practice welcoming, recognizing, and merely witnessing whatever it is that you’re most aware of in this moment. 

Remember, nothing is good or bad. It’s all simply information.

Now that you’ve established yourself as the observer, begin to create your Sankalpa, the seed of intention that you will plant in your mind and heart through this Yoga Nidra practice. 

In this moment, be only an observer of your life. Be as objective as possible and ask yourself what you need or desire in this moment. 

Open up and be curious about what spontaneously comes to the surface. Don’t try to intellectualize or create anything.

Let the deep, knowing part of you speak to the part of you that is creating the Sankalpa. Remember that you can always change your Sankalpa for other practices, but merely be aware of what presents itself in this moment as a need or desire. 

It could be something physical or a desire or need for healing—physically, mentally, or spiritually. 

You may desire spiritual understanding or enlightenment. There is nothing too ordinary or too lofty to desire in your Sankalpa.

Once you have chosen what you need or desire, give yourself a moment to welcome this desire or need. 

Recognize all the ways in which this desire affects you: Does it conjure thoughts, emotions, or mental images? 

Where do you feel that need or desire in your body? 

Now give yourself a moment to simply witness this need or desire. 

As you practice Awareness around your need or desire, notice if anything about the need or desire has changed.

Now create a positive statement around this need or desire that is also specific and present. 

You may choose a phrase like “I’m on my road to . . .” and fill in the blank, or “I already have everything inside of me that I need for . . .” and fill in the blank, or “The Universe is ready to give me . . .” and fill in the blank. 

Once you’ve created your positive, specific, and present statement, repeat it in your mind a few times.

Now welcome your Sankalpa. Recognize all the ways it is currently affecting you: Where in your body do you feel it? What, if any, images, colors, thoughts, or memories spontaneously arise? 

Are there any words that arise in your Awareness as a response? Remember that your only job is to witness your Sankalpa.

Now that you’ve practiced being present to your Sankalpa, you’ve planted it as a seed inside your mind and your heart. 

Even if you forget what your Sankalpa was, this Yoga Nidra practice has cultivated the fertile ground for it to grow and bloom. 

The Universe will begin to manifest what you need and desire as you continually practice presence.

Again, feel your body as it lies on the floor. 

As the observer, experience yourself as Awareness feeling itself as a body. Feel yourself breathing and notice if you’ve been able to get relaxed during the process. 

If you can remember it, state your Sankalpa to yourself one more time in your mind. 

Because of this Yoga Nidra practice, you’ll go back into your life feeling more alive and in line with your True Nature, and your Sankalpa will begin to manifest in your life in many clear and subtle ways.

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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