Free 15 Minute Yoga Nidra Script to Calm the Mind [PDF]

Settling

Getting comfortable, lying down or sitting, supported. 

Choosing any position that’s comfortable right now. 

Getting ready for this practice of calming.

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.

Serene, like a still lake. (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 calm and connect.

Take a deep breath in… and as you exhale, letting go of any thoughts you’d like to let go of in this moment.

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

This is your time for yourself.

No agenda. Just 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 experiences 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 float effortlessly from point to point.

Start by floating awareness to the point between the eyebrows

Effortless awareness of the point between the eyebrows

The hollow of the throat

The right shoulder joint

Moving freely to 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

Effortless awareness

The right wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Shifting awareness 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

Shifting freely

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 heart centre

The heart centre

Resting awareness at the heart centre. Not thinking, just feeling.

(pause)

Breath Awareness

Become aware of the breath.

Aware of the body gently moving with each inhale and exhale. (pause)

Notice on the inhalation that the abdomen gently rises, then chest rises.

And on the exhalation, abdomen falls, chest falls.

Inhale abdomen rises, chest rises.

Exhale abdomen falls, chest falls.

Feel this wave of breath.

Like a wave washing into the shore, then washing away from the shore.

Follow this gentle wave of breath.

Each breath, watching the wave rise, and watching it fall.

No need to make any changes to the breath.

Simply watching.

Watching the natural wave of breath, like watching gentle waves on the ocean.

Begin to count the waves.

Simply follow the natural pace of breath.

Inhale 1

Exhale 2

Inhale 3

Exhale 4

And so on, up to 26.

If you lose track that’s fine. Simply start again at 1. (pause for 1 minute)

Now let go of counting the waves of breath.

It doesn’t matter if you reached one or lost track.

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 in any way you like. (pause)

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

Take a few deep breaths here. Taking with you any calming sensation 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.

We’ll finish by chanting Om and Shanti. Om is a universal vibration. Shanti means peace.

Om, Om, Om, (can continue for a few minutes) Shanti, Shanti, Shanti (pause)

When you’re ready, softly open your eyes and bring the calming 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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