Free 10 Minute Yoga Nidra Script: See Your True Self [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.

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 and fill in the details of your sanctuary using your senses.

Start by bringing your attention to the space outside of you; sense everything from your body out. 

Now bring your attention to the space inside of you; sense everything from your skin inward. 

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

Now feel the space inside and outside of you simultaneously. Imagine your skin like one of the rings in a tree trunk, rings that extend eternally outward and eternally inward.

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. 

Feel only your right arm. 

Left. Right. 

Feel both arms. 

While sensations change, they reveal 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.

As Awareness, imagine yourself inside your body looking out. 

You can see all of the things in the room. You notice the walls, ceiling, and furniture.

Now imagine yourself outside your body looking in. You can see your body’s shape. 

You can see yourself breathing and resting on the floor. Now you’re inside your body looking out again. 

Now you’re outside your body looking in. In this moment, you’re both inside looking out and outside looking in.

Take a journey with me. 

Leave your body lying comfortably on the floor and expand to become larger than the room, larger than the house or building you’re in, larger than your city, continent, and larger than the world. 

You’re larger than the galaxy. You’re as large as the Universe. 

In this space, you feel very comfortable. 

There is no up or down, right or left.

There is no right or wrong. 

There is no past or future. 

It’s always a perfect moment of now. Everything simply is. 

You can see everything in the Universe as yourself. You can be as small as the smallest particle and as large as the largest galaxy.

As the Universe itself, zoom in and look at your body lying on the floor.

You can see your entire life from beginning to end. You see your life as an intricate tapestry of events and people and a beautiful and interesting expression of your Universal Self. 

As the Universe, you can direct and organize things how you wish. 

Notice how the life of the person who is lying on the floor is playing out. 

Without the need to fix, change, or do anything, simply notice the life of the person lying on the floor.

Now feel yourself shift from the large Universal Self to become as small as a galaxy, as the world, the continent, the city, the house or building, the room, and now come to rest in the body lying on the floor.

Feel your body lying on the floor.

Revisit your Inner Sanctuary if you wish. 

Repeat your Sankalpa. 

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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