Free 15 Minute Yoga Nidra Script for Winter & Cold Days [PDF]

Settling

Getting comfortable lying down or sitting supported.

Whichever you choose, having a more closed position can enhance the sensation of warming. For example, keeping the legs and arms closer to the body or the body curled, lying on your side. 

If it feels good, consider those options. (pause)

Use as many props as you need to feel warmer – sweaters, socks, blankets, extra blankets. Cushions and bolsters can also add to the sensation of warmth.

As the body shifts from action to stillness, it naturally cools, so use as many props as you need to make sure you’ll stay comfortable throughout the practice.

You’ll also want to make sure your head is supported with a cushion or folded blanket for comfort.

Take some time now to get as cozy as you can. Getting comfortable in your own way. (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 letting go into the support. (pause)

Sinking in to this cozy support.

Snuggled up.

Relaxing in the knowledge that you’ve built a cozy set-up, and the longer you stay here, the warmer it will be.

Release tension from the shoulders. (pause)

Release tension from the jaw. (pause)

Knowing with certainty that the warmth is increasing with every breath.

Each breath, feel your body release tension, expanding into that cozy cocoon of increasing warmth. (long pause)

Body supported, bundled.

Body can rest.

Warming beginning.

Awareness continues on. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Now moving awareness through the body.

Awareness moving from point to point, effortlessly.

Start with awareness of the point between the eyebrows

Effortless awareness of the point between the eyebrows

The hollow of the throat

The right shoulder joint

The right elbow joint

Wrist joint

The right thumb

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

The right wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Shifting 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

The left wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

The heart centre (pause)

The hollow of the throat (pause)

The point between the eyebrows (pause)

The tip of the nose (pause)

Resting awareness at the tip of the nose (pause)

Breath Awareness

Become aware of the breath.

The breath in the nostrils. (pause)

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

Notice on the exhalation, warm air going out from the nostrils.

Warm air, moving through the nostrils with each exhalation.

Expansion of the nostrils, and warm air moving through. (pause)

Move awareness to just the right nostril.

Feel as if warmth is generated, each time you breathe in through the right nostril. (long pause)

Follow an inhalation through the right nostril and as you exhale, feel that you exhale through the left nostril.

Inhale warming through the right nostril, exhale out the left nostril.

Inhale warming through the right, exhale out the left.

Warming through and through.

Warmth in the right, and out the left.

If it feels relaxed and easy, keep watching the breath in this way. Or if you prefer, simply focus on the right nostril. (long pause)

Opposites

Now if it feels ok, for just a moment, shift awareness back to the sensation of cold in the body. (pause)

You might feel this as chilliness of the skin… a cold nose, cold cheeks, cold fingers or toes or a sensation of a retraction or contraction, goosebumps.

Noticing any sensations of cold. (pause)

Bringing the sensation of cold to the surface of your awareness.

Really feel the sensation of cold. Tingly, contracting, icy.

And now, let go of the sensation of cold.

Let go of the sensation of cold.

If you’re not able to, that’s fine. Moving on, to manifest the sensation of heat in the body.

Feel heat arising from deep within your body. Heat radiating to the surface from the warm core of your body.

Like heat from a blazing fireplace warming up a room – heat from inside your body warming up the space of your body, right out to the surface of the skin, the tips of the fingers, the tips of the toes.

Soothing and warmth radiating from within like a warm cup of tea.

Feel your cheeks flush with warmth.

Getting warmer and warmer.

Heat radiating out, through every pore of your body.

So much heat, sweat is escaping from your pores. Armpits, forehead, eyelids, palms, soles of the feet, gently sweating. Heat throughout the entire body. (pause)

Notice as you’re doing this, you have released the sensation of cold.

Noticing that you can manifest the sensation of heat and also release the sensation of cold. You can use this practice to feel warm and cozy anytime you like.

If it feels good, simply continue experiencing the sensation of warmth. (long pause)

Visualization

Now a number of symbols will be mentioned. Images, memories, sensations might arise. As easily as they float into your awareness, allow them to float out. 

Like clouds in the sky.

Simply watching, with detached awareness.

A roaring fireplace (repeat 3 times)

A fluffy blanket (repeat 3 times)

An ice-capped mountain (repeat 3 times)

A hot bath (repeat 3 times)

A blue moon (repeat 3 times)

A tropical beach (repeat 3 times)

Mid-day sun (repeat 3 times)

Holding awareness of mid-day sun. Radiant, hot, energizing, inviting. (long pause)

Externalization

Now bring awareness back to the breath. Back to the nostrils.

Feel warm air going out. (pause)

Feel warmth in the nostrils.

Take a deep breath and feel awareness coming back to the body.

Awareness coming back to the body, holding the sensation of warmth.

Yoga Nidra is now complete. (pause)

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

Notice yourself in the room. (pause)

Wiggle your fingers and toes.

Stretch your body however you like. If you’re lying down, maybe hug your knees into your chest or rock around on your back. (pause)

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

Take a few deep breaths here. Remembering any experiences or reflections you would like to hold onto 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.

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

Carrying any sensations of warmth with you, when you’re ready, softly open your eyes.

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.

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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.

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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
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• 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
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• 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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