Free 10 Minute Yoga Nidra Script: Tap Into Joy [PDF]

Welcome to Yoga Nidra. 

Lie down and make yourself as comfortable as possible. 

Give yourself a few deep breaths, breathing in through your nose and sending your breath out through your mouth with a sigh. 

Release any tension you may have.

If you wish to use a Sankalpa, repeat it now in your mind as a specific, positive, and present statement of truth. 

As always, simply invite, acknowledge, and observe anything that arises in your Awareness.

Feel your body on the floor. Become aware of your body as sensation.

Remember what it feels like to float in a warm bath. 

Start by feeling your head floating in the bath or resting on the edge of the tub. 

It’s warm, comfortable, and relaxing. 

Feel your neck meet the warm water. 

Feel your arms completely relaxed and floating in the warm water. 

Feel both of your arms simultaneously. 

Feel your chest and belly move as you breathe, making slight movements in the warm water. 

Feel your back resting in the warm water. 

Feel your legs and feet floating in the water. 

Everything is comfortable, floating in the water. 

Feel your entire body—relaxed, alive, and sensual. 

Feel your entire body. 

Though sensations change, Awareness remains the same. Be the unchanging Awareness experiencing itself as the body.

Remember or imagine a time when you felt happy. 

Fill in the details of this scene using all of your senses. Notice shapes, colors, or textures. 

Notice smells. Sounds. Tastes. 

Are there other people, animals, or special objects around you? 

What does your body feel in this moment?

What does it feel like to feel when it’s happy? 

Allow those feelings and emotions to rise to the surface in this moment. 

Where do you feel those emotions in your body? 

Welcome the feelings and emotions. It’s natural to feel this. 

Do these feelings evoke colors, images, or memories? 

Now simply witness the emotion and feeling. Rest in the feeling and emotion.

Now let go of the memory or the visualization of the scene and merely stay with the feeling and emotion. 

Simply notice how it feels. 

Notice that the feeling was right there, close to the surface. All you had to do was remember what it felt like, and immediately it was there. 

This feeling is within you always. 

What is observing the feeling and emotion? 

Be the observer of this joy. Notice if or how this feeling lingers or expands.

Allow your body to rest on the floor and go with me on a mental journey. 

You’re walking up a mountain path, each step bringing you higher and higher.

Your body feels alive, strong, and energized as you continue to climb up the mountain. 

The air is fresh and clean and fills your lungs. 

At the top of the mountain, there is a table, and on it is something that brings

or represents joy, love, or pleasure. 

Pick up this object and hold it in your hands. What does it feel like? 

Put the object down.

There is another object that brings or represents pain, sadness, or discomfort. 

You don’t need to choose something that is very difficult. 

Pick up this object and feel it in your hands. 

Now put down that object and pick up the object that brings you joy, love, or pleasure. 

Put that object down and pick up the other. 

Now pick up both objects and feel them both in your hands simultaneously. 

What is the part of you that can hold pleasure and pain simultaneously? 

Feel the joy of being. Feel the joy that isn’t dependent upon events and circumstances. 

Place both objects on the table. 

Walk down the mountain the way you came.

Feel your body again lying on the floor. 

Because you’ve been able to practice Awareness through feeling joy, you’ll be able to live life more fully from this place. 

You’ll see joy in everything you do.

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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