Free 20 Minute Yoga Nidra Script for Energy [PDF]

Settling

Getting set up in your favourite resting position – on your back, your side, your abdomen, or sitting, supported. 

Sitting can be a great option if you tend to fall asleep in Yoga Nidra practices. It can be a little assist to staying awake.

Choose any position that feels supportive. (pause)

Getting ready for your Yoga Nidra practice to energize and inspire.

Energizing while doing nothing. What could be easier?

Making your body comfortable with any props you need. A thin pillow or folded blanket under your head. 

If you’re lying on your back, maybe a bolster under your knees to support your low back, possibly something under your heels. Taking time to get set up. (long

pause for settling)

And now, check in with how you feel.

Your set-up should make you feel at ease, but not sleepy. (pause)

If you do feel sleepy, you could make it slightly less warm, slightly less dark.

You can also check your head position. If your chin is tucked in, it can stimulate sleep. Try reducing the size of the support under your head so your head is in a neutral alignment, chin neither tucked nor raised, and notice how it might change your energy and alertness.

Check that you feel relaxed yet still alert, not sleepy. (pause)

Set yourself up so you can stay awake and aware, in peaceful ease. (pause)

Now that you’re supported, begin to feel a sense of ease setting in. 

Body is resting.

Beginning the process of turning the senses inward.

Become aware of any scent in the room.

Take deep breaths, noticing any scent in the room. (long pause)

Now picture the room you’re in. The ceiling… the walls… anything in the room… the floor… the space directly around you… visualizing. (pause)

Feel the texture of the props you’re using. Soft, hard. (pause)

Feel the texture of your clothing – smooth, rough. (long pause)

Be aware of sounds. Become aware of sounds far away. (long pause)

Now be aware of sounds closer in, within the room. (long pause)

Be aware of the closest sound, the sound of your body breathing. (long pause)

Yoga Nidra has now begun. (pause)

Sankalpa

If you have a sankalpa, allow it to arise in your awareness now. 

If you don’t have a sankalpa, you can use the affirmation: “I am energized”, or any other statement that feels good. (long pause)

Allow the feeling of your sankalpa to grow. Feel it igniting your heart, inspiring and exciting you. (long pause)

With joy, repeat your chosen sankalpa or “I am energized”, three times mentally now. (long pause)

You can be certain your sankalpa is already working it’s magic from deep within you. (pause)

Rotation of Consciousness/Breathing

Now beginning the process of energizing the body.

Bring awareness to the right hand 

Fingers, palm

As you inhale, feel that you pull energy in to the right hand

And as you exhale, feel that you release any dullness

Awareness over to the left hand now

Fingers, palm

As you inhale, feel that you pull energy in to the left hand

And as you exhale, feel that you release any dullness

Now over to the right arm

As you inhale, feel that you pull energy in to the right arm

And as you exhale, feel that you release any dullness

Awareness over to the left arm now

Inhale energy

Exhale dullness

Now bring awareness to the chest and abdomen

Inhale energy

Exhale dullness

Now bring awareness to the back

Upper back, mid-back and lower back

Inhale energy

Exhale dullness

Now bring awareness to the right leg

Inhale energy

Exhale dullness

Now bring awareness to the left leg

Inhale energy

Exhale dullness

Bring awareness to the right foot

Inhale energy

Exhale dullness

Bring awareness to the left foot

Inhale energy

Exhale dullness

Now bring awareness all the way up to the tailbone

Lower abdomen

Navel centre

Heart centre

Hollow of the throat

Allow awareness to travel swiftly now. Where awareness goes, energy flows.

Allow awareness to move up the back of the neck to the back of the head near the top

Then up to the crown of the head

Down to the eyebrow centre

Moving swiftly, sweeping energy

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

Heart centre

Heart centre (pause)

Now be aware of the whole body together

The whole body together

The whole body relaxed, yet energized

Body in perfect balance (pause)

Welcome the whole body of beautiful light energy, all at once. (pause)

Take a moment to feel the exciting potential of an energized body. (pause)

You can pour this energy into the things you love to do. (pause)

Take a moment to visualize yourself pouring this energy into the things you love. (pause for 30 seconds)

Sankalpa

Now is the perfect time to allow your sankalpa to arise in your awareness again. If you don’t have a sankalpa, you can use: “I am energized”, or the statement you chose earlier. (pause)

Allow the feeling of your sankalpa to grow. Feel it igniting your heart, exciting and inspiring you. (long pause)

With confidence and joy, repeat your sankalpa or “I am energized”, three times mentally now. (long pause)

Know with certainty that your sankalpa is already working it’s magic from deep within you, creating exciting new realities. (pause)

Externalization

Bring awareness back to your energized body.

Feel your body breathing. (pause)

Feel your chest rising and falling. (pause)

Picture the room you’re in. The space around you… the floor… the walls… the ceiling. (long pause)

Know that your Yoga Nidra practice is wrapping up.

Take a couple of deep breaths and notice any scent in the room.

Take deep breaths, noticing any scent in the room. (long pause)

Yoga Nidra is now complete. (pause)

Move your body. In any way that feels good. Stretch, roll your ankles and wrists.

Maybe draw your knees into your chest if you’re lying down. Whatever feels nice. 

Feel your body coming alive with energy. (long pause)

And if you’re lying down, when you’re ready, roll to the right side. (pause)

Take a few deep breaths, awareness coming back into your day,

holding any sensation of being energized or inspired. (long pause)

Now if you were lying down, move up to sitting. (long pause)

Sitting up, back as straight as you can make it.

Feeling the energy rise as you sit. (pause)

Take a deep breath in… and a long breath out.

If you like, mentally repeat your sankalpa or “I am energized”, one more time, to keep it top of mind. (pause)

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

Join in if you can. Feel the energy rise with the chant.

Chanting and singing is excellent for raising energy and inspiration.

Take a deep breath in.

Om Om Om Shanti Shanti Shanti (pause)

Ready to channel energy and inspiration into your favourite things, greet the day again by opening 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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