Free 15 Minute Relaxing Yoga Nidra Script to Release Tension [PDF]

Settling

Getting ready to leave tension behind.

Lying in savasana or sitting supported.

If you’re lying down and have any tension in the low back, place a pillow or bolster under your knees, maybe something soft under your heels.

Choosing something soft to support and cradle your neck and head.

If you’re sitting, reclining slightly if possible.

Maybe choose a scarf or light eye pillow over your eyes or forehead if you’re experiencing a headache.

Listening in to your body to hear what it’s asking for, then without hesitation, answering the call, giving your body exactly what it needs and deserves.

Your body does so much for you. All day long, every day. And each day, it deserves its well-earned breaks. 

To take a pause. Rest. Release any built-up tensions. To relax.

Rest, and relax. (pause)

If there’s so much tension it’s hard to relax, that’s fine too. 

You’re welcome just as you are. Simply do your best to create as much comfort as you can, in any way you like. (pause)

And now taking a final scan of the body. Being aware of any areas that feel dull, heavy, tight, irritated. 

Is there any adjustment you could make to create more comfort? If so, then go ahead and do that now. (pause)

You can’t overdo the comfort. There’s no prize for doing without an extra cushion, blanket or other prop. 

This is the all-you-can-comfort buffet. The more you partake, the better you will feel. (pause)

Making any final adjustments now. Settling into the comfort. (pause)

Take a deep breath in, and as you exhale, surrendering to gravity.

Taking another deep breath in, and exhale, release into the comfort.

There is nothing left to do now.

These are moments set aside for rest.

Simply to rest. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Allow awareness to move to the top of the head. The top of the scalp.

Like a cascade, allow tension to be released, from the top of the scalp, down through the rest of the scalp.

A cascade of tension release.

Visualize a cascade of tension release, down from the top, all the way down.

Feel a cascade of tension release.

Now bring awareness to your forehead.

Soften the forehead. Feel awareness expand, from the centre of the forehead, out to the temples.

Softening from the centre of the forehead, out to the temples.

Bring awareness to the eyebrows.

The inside corners of the eyebrows.

Feel awareness expand out, tracing the line of the eyebrows out toward the temples. Softening, widening across the eyebrows.

Bring awareness to the jaw.

Allow the jaw to drop. Soften.

The tongue.

Drop. And soften.

The neck – from the base of the skull, down to the shoulders, softening, lengthening.

Sides and back of the neck, softening, lengthening.

The shoulders – dropping, softening.

The shoulders – dropping and softening. Surrendering to the support.

And now once again, back up to the top of the head. The top of the scalp.

Like a cascade, allow tension to be released, from the top of the scalp, down.

Tension draining from the head.

Awareness moving to the forehead.

Softening the forehead. Expand across the forehead, out to the temples.

Widening across the forehead.

Bring awareness to the eyebrows.

The inside corners of the eyebrows.

Feel awareness expand out, softening, widening across the eyebrows.

Bring awareness to the jaw.

Softening and dropping the jaw.

The tongue.

Dropping and softening.

The neck – from the base of the skull, down to the shoulders, softening, lengthening.

Sides and back of the neck, softening, lengthening.

The shoulders – dropping, softening.

Shoulders on out to the arms, wrists, hands, softening.

The shoulders – dropping and softening. Surrendering to the support.

And now, a cascade of release down the back – between the shoulder blades, release, past the ribs, softening, down to the lower back, cascade of warmth and softening. 

Pooling at the lower back, a cascade of warmth and soothing.

And now a rush of release, cascading down through the hips, through

the legs, to the toes. 

Like a waterfall of release. Down, and out through the toes.

Now moving awareness back to the top of the head.

Cascade of release, like a waterfall, from the crown of the head, down through the whole body and out through the fingers and toes.

Waterfall of tension release, from the crown down through the whole body, tension released through the fingers and toes.

Tension released from the whole body, out through the fingers and toes.

If it feels good, continue to feel this cascade of release.

Or if you’re ready, settle into the calm after the cascade is complete.

Resting peacefully here, for a minute.

Breath Awareness

Now become awareness of the natural breath.

No need to do anything. Simply be aware the natural breath.

With every inhale, know that you are effortlessly drawing in energy. (pause)

Every inhale, effortlessly drawing in energy. (long pause)

With every exhale, feel that you release any remaining tension, as if it’s draining away, down and out. (pause)

Every exhale, any remaining tension drains down and out. (pause)

Tension draining, down and out. (long pause)

Continue to be aware of any remaining tension draining out, or if all tension has already dispersed, rest in the effortless peace of the body breathing itself. (pause for several breaths)

Externalization

Ommmmmm

If your mind has wandered off, that’s fine. Simply bring awareness back to the breath.

Take a deep breath in and out, feeling awareness rising to the surface, of a body that’s feeling less tense than before.

Yoga Nidra is now complete. (pause)

Wiggle your fingers and toes, gently and softly.

Take great care to treat your body kindly.

With love, stretch or move your body however you like. Listening to your body and being kind to allow it whatever it needs. (pause)

And if you’re lying down, when you’re ready, roll to your right side.

Take a few deep breaths here. Recalling any experiences of tension release from your practice today. (long pause)

If you were lying down, keeping your eyes closed if you can, gently press yourself up to sitting. (long pause)

We’ll finish by chanting Om three times and Shanti three times. 

You can join in if you like or simply enjoy the soothing vibration of the sounds.

Taking a deep breath in… Om Om Om Shanti Shanti Shanti (pause)

Using this technique again anytime you need to release tension.

When you’re ready, softly open your eyes.

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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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