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.

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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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