Free 10 Minute Yoga Nidra Script: Observing Your Mind [PDF]

Welcome to Yoga Nidra. 

Lie down and make yourself as comfortable as possible. 

Give yourself a slow breath in through the nose and out through the mouth with a sigh. Let go of any tension you might have.

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.

Start by bringing your attention to everything that feels external to you in this moment: sounds, smells, temperature, and so on. 

Now bring your attention to whatever feels internal: emotions, thoughts, and internal sensations. 

Welcome whatever you experience, either internally or externally, simply as information. 

Recognize it for what it is and merely be the observer of it. 

Now, be aware of everything external and internal simultaneously. 

In this moment, be Awareness itself, experiencing itself as whatever you’re aware of in this moment.

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 your left arm, now only your right arm. 

Left. Right. 

Feel both arms.

While sensation changes, it reveals 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.

I invite you to go with me on a mental journey. 

Allow your body to rest comfortably on the floor and visualize yourself walking down a hallway.

Step by step, you’re moving down a long hallway. 

You feel your arms moving at your side; you feel your legs moving as you move deeper and deeper down a hallway. 

Eventually, you find a door off to your left. Go inside the door into a room where you are alone and comfortable.

The room is set up like your own personal movie theater. There’s a beautiful, cozy chair in the middle of the room, and as you sit down, the lights dim and you see projected onto a screen all the thoughts you are having in this moment. 

Your job is not to critique or control these thoughts but merely watch them. 

Watch your thoughts as they play out on the screen.

Are they moving fast or slow? Are they in color or black-and-white? 

What is the subject of the thoughts? Do the thoughts evoke any emotions? 

Do the thoughts evoke memories or words? Do they evoke other thoughts? 

Nothing is supposed to happen or not supposed to happen, and remember, if

anything arises that you prefer not to work with, you’re always welcome to go back to your Inner Sanctuary. 

Otherwise, merely witness your thinking and notice all the ways your thoughts are affecting your being. 

You are not responsible for changing or controlling your thoughts; you’re witnessing your thoughts. There is no value to thoughts.

Now visualize yourself getting up out of the seat and walking to the door and going back out into the hallway. 

Notice that your thoughts are still playing. 

Walk back up the hallway, the direction from which you came.

Repeat in your mind, “Though I have thoughts, I am much bigger than my thoughts. Witnessing my thoughts reveals my Awareness.”

As Awareness, experience yourself walking back up the hallway and finally rejoining your body lying on the floor. 

Feel your body lying on the floor.

Revisit your Inner Sanctuary if you wish. 

Repeat your Sankalpa or the phrase “Though I have thoughts, I am much bigger than my thoughts. Witnessing my thoughts reveals my Awareness.”

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.

Create Yoga Nidra Meditations Like a Pro

Want to lead your own Yoga Nidra meditation sessions but not sure how to get started? Our Yoga Nidra scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full Yoga Nidra meditation course, these scripts are perfect for that too!

Boosts Your Confidence and Skills

Leading a Yoga Niddra session requires much confidence and skill to maintain a calming and peaceful ambiance.

With Yoga Nidra scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Yoga Nidra scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

Increases Your Credibility

As a Yoga teacher, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using Yoga Nidra scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided Yoga Nidra scripts will give you inspiration and new ideas.

You can also add to or alter the script to suit your needs.

Who Are These Scripts For?

Whether you’re a pro or just starting out, our Yoga Nidra meditation scripts are tailored to suit your needs. Perfect for:

• meditation teacher or practitioner
• yoga instructor
• coach and counselor
• therapist
• mental health professional
• psychologist and psychotherapist
• voiceover artist
• content creator
• podcaster
• writer
• athlete
• app developer
• blogger

Our Yoga Nidra Scripts Will Help You:

• Improve your meditation-leading confidence and skills
• Create audio and video recordings for your business
• Grow your business by increasing your credibility
• Find inspiration and new ideas for your own meditation(s)
• Read aloud to individuals or groups
• Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.

Royalty-Free

• Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
• Grow your business
• Use these scripts in courses you create, share, and sell
• Use these scripts privately and with your clients
• Edit and customize

Save significantly with our Bundle offers

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.

Instant Download

• Digital Download
• Digital file type(s): 1 PDF
• Your files will be available to download once payment is confirmed

Frequently Asked Questions