Free 15 Minute Relaxing Yoga Nidra Script to Soothe Discomfort [PDF]

Settling

Making yourself comfortable for this practice for soothing.

Lying down comfortably on your back, side or abdomen, or sitting up, supported.

Choosing any props you need to feel comfortable – blankets, cushions, bolsters – whatever you need.

Setting yourself up for sublime comfort. So comfortable you won’t want to move. Pull out all the stops for ultimate comfort.

If there’s an area of tension or discomfort you want to address in this practice today, take extra special care to make sure that area is well supported.

Doing all the things you need to do now, to create comfort. If there are areas of tension preventing you from feeling comfortable or relaxed, that’s ok. 

Welcome those areas just as they are and simply do your best to take good care of them, creating as much comfort and support as possible. (long pause for settling)

Check that your head and neck are as comfortable as possible… jaw softening… shoulders softening… upper back and lower back softening… hips… legs… entire body softening into the support.

Feel the support of the surface beneath you. Let it hold you as you completely surrender to gravity. (pause)

Letting go into the steady support. (pause)

Take a deep breath in… and as you exhale, let go of anything you think you need to do right now. (pause)

There is nothing you need to do. Nothing you have to think about. Set everything aside. (pause)

Bring all of your attention inward. (pause)

Inhale feeling present in this moment.

Exhale letting go of anything outside of this moment.

Inhale feeling present in this moment.

Exhale letting go of anything outside of right here, right now. (pause)

Allowing the body to settle into the ease of non-doing.

Effortless.

Effortless.

Effortless. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Now moving awareness, with ease and effortlessness through the energy centres or chakras.

There’s nothing you need to know. No goal or task. Simply be aware of the area when it’s mentioned, then allow awareness to freely shift to the next area.

Start with awareness of the point between the eyebrows

Energetic awareness of the point between the eyebrows

Effortless awareness

The point between the eyebrows

The hollow of the throat

Experiencing energetically

The hollow of the throat

The hollow of the throat

The heart centre

Effortless

The heart centre

The heart centre

The navel centre

The navel centre

The navel centre

Moving awareness to the lower abdomen or sacrum

The lower abdomen or sacrum

The lower abdomen or sacrum

Just beyond the tip of the tailbone

Just beyond the tip of the tailbone

Just beyond the tip of the tailbone

Back up to the lower abdomen or sacrum

The lower abdomen or sacrum

The lower abdomen or sacrum

The navel centre

The navel centre

The navel centre

The heart centre

The heart centre

The heart centre

The hollow of the throat

The hollow of the throat

The hollow of the throat

The point between the eyebrows

The point between the eyebrows

The point between the eyebrows

The crown of the head

The crown of the head

The crown of the head

Breath Awareness

Become aware of your breath. Your natural breath. No need to do anything. Simply watching. (pause)

Notice the softness of the breath. (pause)

Air moving softly through the nostrils. (long pause)

Abdomen and chest naturally moving like a gentle wave. (long pause)

Be aware of the softness of your natural breath. (long pause)

Visualization

Now move awareness through the body, physically or energetically, scanning for any area that feels dull, tense, irritated or in any way uncomfortable.

Scanning for any area of discomfort. Simply be aware. (long pause)

If there are multiple areas, choose just one for now. The one that is calling loudest for some soothing. (pause)

As you bring undivided awareness to this area, you bring energy.

Where awareness goes, energy flows. (pause)

Keep awareness on this part, but allow your awareness to become diffused.

Less focused, more diffused, like a cloud of awareness rather than a point.

Diffused, like a cloud of awareness. (long pause)

Feel that as your awareness diffuses, the area of discomfort also disperses and dissolves. (pause)

Irritation, tension, dullness, breaking up. Dispersing. (long pause)

Effortless awareness on the one area.

Diffused.

Discomfort dissolving.

Soothed.

Continue with this diffused awareness, discomfort disappearing. (pause for several breaths)

Now if you like, bring your awareness to one more area that needs soothing.

If there isn’t another area, keep awareness on the first area of focus, or bring awareness to the heart centre. (pause)

Effortless, energetic awareness.

Diffused like a cloud.

Feel your effortless awareness diffuse the tension, dullness or blockage of energy.

Diffused awareness, discomfort disappearing. (pause for several breaths)

Externalization

Ommmmmm

And now bringing awareness to your chest.

Inhale, notice your chest rise.

Exhale, notice your chest fall. (pause)

Take a deep breath in and out, feeling awareness rising to the surface, movement breaking up the stillness. (pause)

Yoga Nidra is now complete. (pause)

Feel your whole body – legs, arms, back, head, resting on the surface beneath you. (pause)

Notice my voice in the room. (pause)

Notice yourself in the room. (pause)

Wiggle your fingers and toes.

Stretch or move however you like. (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 soothing from your practice today. (long pause)

If you were lying down, keeping your eyes closed if you can, slowly 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 soothing. 

When you’re ready, gently 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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