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.

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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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