Free 15 Minute Yoga Nidra Script for Healing & Rejuvenation [PDF]

Settling

Getting comfortable, lying down or sitting, supported.

Choosing any position that’s comfortable right now. Getting ready for this practice for rejuvenation.

Tucking a thin pillow or blanket under your head if you like.

Cover yourself with a blanket if you like.

Doing anything you need to do to get as comfortable as possible. (long pause)

Check for any lumps or bumps of clothing, jewelry, or anything else

that might distract you.

If you find any, adjust them now. (pause)

Scan your whole body, making sure you’re as comfortable as can be.

Feet relaxed… legs… hips… back… arms… shoulders… jaw…forehead. 

Checking in and making any further adjustments if it will help you be your most comfortable. (pause)

Feel yourself settling in. (pause)

And now, setting aside anything that’s happened before this moment.

Setting aside anything that’s happening after this practice.

Bring all of your awareness into your practice for the next 15 minutes.

Setting everything aside for these moments to rejuvenate. (pause)

Take a deep breath in… and as you exhale, letting go of any tension, any fatigue.

Let go of any thoughts, any need to do. Just being.

This is your time for yourself.

Nothing to accomplish. Just enjoying peace. (pause)

Make any final adjustments if you haven’t already. (pause)

Begin to experience the stillness even more. Know that you can move, but if it feels good, allow yourself to enjoy this stillness. 

This chance to do nothing.

Resting. Just as you like.

If it feels restful, allow these words to be received energetically, rather than mentally. 

Even the mind can rest now.

In its place, there is effortless awareness. (pause)

Feel all experience becoming more and more effortless.

Serene and effortless. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

A series of energetic points will be named.

Allow awareness to flow freely from point to point.

Like connecting points of light or energy currents.

Start with awareness on the point between the eyebrows

Experiencing energetically, rather than physically.

The point between the eyebrows

The hollow of the throat

The right shoulder joint

Shifting freely

The right elbow joint

Wrist joint

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Experiencing energetically

The right wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Over to the left shoulder joint

Elbow joint

Wrist joint

The left thumb

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Back up to the left wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

The heart centre

The right side of the chest

The heart centre

The left side of the chest

The heart centre

The navel centre

Tip of the tailbone

The right hip joint

Right knee joint

Ankle joint

The right big toe

Tip of the second toe

Tip of the third toe

Tip of the fourth toe

Tip of the baby toe

Back up to the right ankle joint

Knee joint

Hip joint

Tip of the tailbone

Sweeping awareness to the left hip joint

Left knee joint

Ankle joint

The left big toe

Tip of the second toe

Tip of the third toe

Tip of the fourth toe

Tip of the baby toe

Back up to the left ankle joint

Knee joint

Hip joint

Tip of the tailbone

The navel centre

The heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Breath Awareness

Now become aware of the breath.

No need to change the breath in any way, simply bring awareness to the breath.

As you exhale, feel that you let go of any fatigue, stress, tension.

As you inhale, feel that you’re pulling in boundless energy.

Exhale letting go of fatigue, stress, tension.

Inhale filling up with boundless energy.

Exhale from the crown of the head down to the toes.

Inhale from the toes up to the crown of the head.

Exhale from the crown of the head down to the ankles.

Inhale from the ankles up to the crown of the head.

Exhale from the crown of the head down to the knees.

Inhale from the knees up to the crown of the head.

Exhale from the crown down the spine to the tailbone.

Inhale from the tailbone up the spine to the crown.

Exhale from the crown down the spine to the navel.

Inhale from the navel up the spine to the crown.

Exhale from the crown down the spine to the heart centre.

Inhale from the heart centre up the spine to the crown.

Exhale from the crown down to the throat centre.

Inhale from the throat centre up the spine to the crown.

Exhale from the crown down to the bridge between the nostrils.

Inhale from the bridge between the nostrils up to the crown.

Now to the third eye, exhale down to the bridge between the nostrils.

Inhale from the bridge between the nostrils, up to the third eye.

Back to the crown, exhale down to the bridge between the nostrils.

Inhale from the bridge between the nostrils up to the crown.

Exhale from the crown down the spine to the throat centre.

Inhale from the throat centre up the spine to the crown.

Exhale from the crown down the spine to the heart centre.

Inhale from the heart centre up the spine to the crown.

Exhale from the crown down the spine to the navel.

Inhale from the navel up the spine to the crown.

Exhale from the crown down the spine to the tailbone.

Inhale from the tailbone up the spine to the crown.

Exhale from the crown of the head down to the knees.

Inhale from the knees up to the crown of the head.

Exhale from the crown of the head down to the ankles.

Inhale from the ankles up to the crown of the head.

Exhale from the crown of the head down to the toes.

Inhale from the toes up to the crown of the head. (pause)

Feel that the whole body is breathing in and out. (pause)

Inhaling cosmic energy from all around you, exhaling any energy blocks. (pause)

Continue to breathe this way for a few breaths.

Inhaling cosmic energy, exhaling any energy blocks. (pause for 3 breaths)

Externalization

Now bring your awareness back to your heart centre. (pause)

Notice the heart centre rising on inhalation, falling on exhalation. (pause)

Bring awareness back to your body.

Yoga Nidra is now complete. (pause)

Feel your body peacefully resting. (pause)

Feel the support beneath you. (pause)

Notice the temperature of the space you’re in. (pause)

Notice the sounds. (pause)

Introduce more movement in the body by taking a few deep breaths. (pause)

Now wiggle your fingers and toes. Feel the energy come back to the body like electrical currents.

Stretch or move your body any way you like. Continue to feel the energy coming back to the body. (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 from your practice today. (pause)

If you were lying down, slowly, gently press yourself up to sitting, keep your eyes closed if you can, and take a deep breath. 

Notice the energy rising as you sit upright. (pause)

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

Om is a universal vibration. Shanti means peace. Feel the energy continue to rise with the chant.

Om, Om, Om, Shanti, Shanti, Shanti (pause)

When you’re ready, softly open your eyes and bring the rested, rejuvenated sensation into the room and into the rest of your day.

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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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