Free 15 Minute Yoga Nidra Script for Relaxation [PDF]

Settling

Getting into a cozy, soothing position. 

It could be lying on your back, or maybe for this practice, consider lying on your side, hugging a bolster or cushion… or maybe lying on your abdomen… or sitting supported, slightly reclined if possible, with a pillow resting on your chest if it feels comforting.

Choosing any position that feels soothing and warm. Getting ready for this practice for relaxation.

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

Cover yourself with a blanket if it feels warm and cozy.

You know what feels relaxing for you. So go ahead and set that up for yourself now. Getting comfy in your own way.

Honouring whatever your body needs. (long pause for settling)

Now do a check in. Are your body or mind asking for anything else?

If so, answer the call, and give yourself exactly what you need. (pause)

Take a deep breath in now, and as you exhale, feel yourself settling into the comfort you’ve created for yourself. (pause)

This practice is just for you. To experience in any way you like.

There is no right or wrong.

You cannot fail. You cannot make a wrong move.

Your experience is perfect just as it is.

Perfect in each moment, as it beautifully unfolds. (pause)

Allowing yourself to sink into the support beneath you. 

The loving embrace of the earth. Warm, solid, steady support.

Holding you unconditionally.

Letting go into that unconditional embrace of the earth.

The body rests.

Cozy and secure in the sweet comfort.

Just for you.

The body rests, peacefully.

While the awareness continues on.

Free and effortless. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Now moving awareness through the body, freely and effortlessly.

As you move awareness, you automatically give the sweet gift of your attention.

If you like, imagine you’re giving a quick kiss or smile of attention to each body part.

Your body receives this gift of your attention and feels comforted by it.

The simple, powerful gift of your attention, bringing comfort through the whole body.

Begin with awareness of the right hand 

Hello, right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Moving over to the left hand thumb

Quick kiss or smile of attention to the index finger

Middle finger

Ring finger

Little finger

And now shift awareness to the right wrist

Left wrist

Right elbow

Left elbow

Right shoulder

Left shoulder

Hollow of the throat

Travelling up to the 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

Chin

Hollow of the throat

The heart centre

Navel centre

Right hip

Left hip

Right knee

Left knee

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

Awareness of the whole right side of the body

The whole right side of the body, comforted by your attention

Awareness of the whole left side of the body

The whole left side of the body, comforted by your attention

Awareness of the whole body together

The whole body together

The whole body together (pause)

Held in the hug of your own loving attention. (long pause)

Breath Awareness/Visualization

Become aware of the support beneath you.

The unconditional support of the earth beneath you. (long pause)

Now become aware of the breath.

The natural breath.

Just as it is.

No need to make any changes, simply watching. (long pause)

Notice with each inhale, you are held in the open arms of the earth.

With each exhale, still held by the earth, unconditionally.

Each inhale, held in the open arms of the earth.

Each exhale, still held by the earth, unconditionally. (long pause)

At every moment, without fail, the earth is here for you.

To hold you when you need a hug.

Solid, steady, strong as a rock.

If it’s comforting, you can come back to this feeling of unconditional support from the earth, any time you like.

If it feels good, for the next minute, return to noticing that with each inhale, you are held in the open arms of the earth.

With each exhale, still held by the earth, unconditionally.

Solid support, ever present, that you can return to anytime you like. (pause for 1 minute)

Externalization

Now bring awareness back to the body. (pause)

Take a deep breath.

Feeling awareness rising to the surface. (pause)

Take another deep breath.

Feeling awareness rising to the surface even more. (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.

Maybe hug your knees into your chest if you’re lying down, and rock around.

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 comfort 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)

Carrying the sensation of relaxation with you, 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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