Free 15 Minute Yoga Nidra Script for Healthy Brain & Balanced Thinking [PDF]

Settling

Getting comfortable, lying down or sitting, supported.

Choosing any position that’s comfortable right now. Getting ready for this practice for more balanced thinking and a healthier brain.

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, jewellery, 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 rebalance and reset. (pause)

Take a deep breath in… and as you exhale, letting go.

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

This is your time for yourself.

No goal, no destination. Just experiencing 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

Now beginning the process of sweeping energy throughout the body.

Making energetic connections from point to point.

Like drawing electrical currents, beams of light, or any other way you experience energetic connection.

Sweep awareness over to the right hand

The right hand thumb

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Drawing over to the left hand thumb – energetic current, beam of light, or another way of experiencing

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Over to the right wrist

Then the left wrist

Right elbow

Left elbow

Connecting energy

Right shoulder

Left shoulder

Hollow of the throat

Back of the head near the top

Crown of the head

Eyebrow centre

Right eyebrow

Left eyebrow

Right eye

Left eye

Right ear

Left ear

Right cheek

Left cheek

Tip of the nose

Upper lip

Lower lip

Tip of the chin

Hollow of the throat

Heart centre

Right side of the chest

Heart centre

Left side of the chest

Heart centre

Navel centre

Tip of the tailbone

Right hip

Left hip

Right knee

Left knee

Sweeping energy

Right ankle

Left ankle

Right big toe

Second toe

Third toe

Fourth toe

Little toe

Left big toe

Second toe

Third toe

Fourth toe

Little toe

Now the whole right side of the body

The whole left side of the body

The whole body together

The whole body together

The whole body together (pause)

Welcome the whole body of energetic connections, all at once. (pause)

Breath Awareness

Now become aware of the breath in the nostrils. Just as it is. No need to do anything.

Simply be aware of the breath.

Notice the breath coming in like two streams, through the nostrils. (pause)

Feel the streams flowing in along the floor of the nasal passages.

And feel the breath flowing out.

Streams of air flowing in along the floor of the nasal passages.

And streams of air flowing out. (pause)

Bring awareness to your right nostril.

Follow the inhalation through your right nostril, and as you exhale, feel it flow out through your left.

Keep awareness on the left nostril as you inhale, and exhale feel the breath flow out through the right. 

Mental alternate nostril breathing. Inhale through the right.

Exhale through the left.

Inhale through the left.

Exhale through the right.

Inhale through the right, count 1.

Exhale through the left, count 2.

Inhale through the left, count 3.

Exhale through the right, count 4.

Keep counting, up to 26.

If you lose track, start again. (pause for 1 minute)

Now let go of the count. 

It doesn’t matter what number you got to or if the mind wandered.

Letting go of the count.

Externalization

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 lightness of the sensation.

Stretch or move your body any way you like. (pause)

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

And take a few deep breaths here. 

Taking with you any positive feelings 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. (pause)

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

Om is a universal vibration. Shanti means peace.

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

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

Create Yoga Nidra Meditations Like a Pro

Want to lead your own Yoga Nidra meditation sessions but not sure how to get started? Our Yoga Nidra scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full Yoga Nidra meditation course, these scripts are perfect for that too!

Boosts Your Confidence and Skills

Leading a Yoga Niddra session requires much confidence and skill to maintain a calming and peaceful ambiance.

With Yoga Nidra scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Yoga Nidra scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

Increases Your Credibility

As a Yoga teacher, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using Yoga Nidra scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided Yoga Nidra scripts will give you inspiration and new ideas.

You can also add to or alter the script to suit your needs.

Who Are These Scripts For?

Whether you’re a pro or just starting out, our Yoga Nidra meditation scripts are tailored to suit your needs. Perfect for:

• meditation teacher or practitioner
• yoga instructor
• coach and counselor
• therapist
• mental health professional
• psychologist and psychotherapist
• voiceover artist
• content creator
• podcaster
• writer
• athlete
• app developer
• blogger

Our Yoga Nidra Scripts Will Help You:

• Improve your meditation-leading confidence and skills
• Create audio and video recordings for your business
• Grow your business by increasing your credibility
• Find inspiration and new ideas for your own meditation(s)
• Read aloud to individuals or groups
• Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.

Royalty-Free

• Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
• Grow your business
• Use these scripts in courses you create, share, and sell
• Use these scripts privately and with your clients
• Edit and customize

Save significantly with our Bundle offers

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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