Free 20 Minute Yoga Nidra Script for Self-Love [PDF]

Settling

Getting comfortable, lying down on your back, on your side or sitting, supported.

Getting ready for your Yoga Nidra practice of sleep, with trace awareness.

Getting ready to connect with the heart.

Maybe tucking a thin pillow or blanket under your head.

Covering yourself with a blanket if you like.

Doing anything you need to do to get as comfortable as possible. (long pause for settling)

Let go of anything you think you need to do. (pause)

There is nothing to do right now.

Just shifting from doing to being. (pause)

Legs are relaxed. (pause)

Feet relaxed. (pause)

Arms relaxed. (pause)

Shoulders are away from the ears. (pause)

Neck is lengthened and relaxed. (pause)

Check for any lumps or bumps of clothing, jewellery, or anything else that might distract you from your Yoga Nidra practice.

If you find any, adjust them now. (pause)

Scan your whole body, making sure you’re as comfortable as can be. (pause)

Take a deep breath in… and as you exhale, letting go.

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

This is your time for yourself.

Nothing to accomplish. No to-do list. No striving. Just simply enjoying peace. (pause)

Make any final adjustments if you haven’t already.

Begin to feel stillness. Know that you can move, but relish the sweetness of this stillness. 

This simple being. (pause)

So simple, yet so free. Everything is here for you in this stillness. (pause)

Receiving these words effortlessly.

Effortless awareness.

No need for concentration or thinking.

Let the mind rest. Be aware with your heart. (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

Now is the time to state a heart-felt resolve – a sankalpa.

If you already have a sankalpa, allow the joyful feeling of it to arise now.

If you don’t have a sankalpa, simply allow an “I am” statement that fills you with joy to arise. For example, “I am calm”, “I am healthy”, or “I am free”. 

Whatever stirs your heart. No need for thinking, just feeling. Finishing this statement: I am… (pause)

Did anything spontaneously come to mind and fill your heart?

Don’t overthink it. Go with that. That is your perfect next step forward.

If nothing came to mind, you can use: “I am calm”, “I am healthy”, or “I am free”.

Really feel your sankalpa, picture it – as vividly as you can. (pause)

If the feeling is there, it can’t help but be manifested.

State your sankalpa now, 3 times with clarity and feeling. (pause)

Rotation of Consciousness

Now taking a trip to energy points accessed through the body.

Noticing any sensations, energies or visions that might arise, but remaining free from them. Simply travelling on – carefree.  

There’s nothing you’re looking for, no goal, just being.

Mind is quiet, heart is aware.

Start by bringing awareness to the point between the eyebrows 

Effortless awareness of the point between the eyebrows

The hollow of the throat

The right shoulder joint

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

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

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

Fix awareness at the heart centre, effortlessly, without thinking, just feeling. (pause)

Breath Awareness

Notice your chest filling with each breath. It’s filling with oxygen, to vitalize all of your body. (pause)

And also, energetically, you’re pulling in vital life force, known as prana.

This is the key to your vitality.

With each deep breath in, your body receives more of this life force that it needs.

With each deep breath in, your body is fed the energy it needs, and silently, sighs with relief.

Take a deep breath in… and hold until your body naturally wants to let go… then exhale.

No need to force. Find the easy, relaxed rhythm that feels just right.

Inhale filling with oxygen, with energy, holding as the energy is received and dispersed, and exhaling the silent sigh of relief.

Continue breathing this way.

Deep but relaxed inhale… soft holding… and long effortless exhale.

Inhaling energy… retaining gently… and letting go of any effort as you exhale.

Once more. 

Inhale… softly hold… effortlessly exhale.

Symbols/Visualization

Now bring awareness back to your heart centre. (pause)

Picture at your heart centre a beautiful glowing light in your favourite colour. (pause)

There is love in this light. (pause)

For a moment, you see a vision of unconditional love in the light.

A person, a pet, a beautiful place, a divine image, that strikes the chord of unconditional love in your heart.

Image of unconditional love at the heart centre, illuminated by the glowing light. (long pause)

Hold awareness of it.

Allow it to fill your heart centre with the feeling of unconditional love. (pause)

As the feeling grows, the light glows brighter, pulsing. (pause)

And now, allow the image to dissolve, but hold the feeling of it. Hold the feeling of love.

Feel that the loving light can no longer be contained to the heart centre.

Feel the love light begin to expand out and as it expands, the light is

pulsing, radiating.

Feel it expand and flow, out beyond your heart centre. Overflowing.

Flowing out, throughout your whole body. Down through the arms to the fingertips. Down through the legs to the toes.

Love light radiating out, even beyond the body.

Spilling over. Creating a field of loving light all around you. (pause)

You are surrounded by loving light.

Bright, warm, comforting, alive. (pause)

Sankalpa

While you’re settled here in this deep, peaceful state of love, allow your sankalpa, your heart’s desire to arise again.

Allow the feeling of your sankalpa to arise. (pause) 

Repeat your sankalpa mentally, with full feeling and awareness, 3 times now. (pause)

Feel that the sankalpa has again been planted, like a seed.

In this deep part of your being, where seed-thoughts begin to grow into beautiful realities.

Feel the beauty of your sankalpa, your heart’s desire, growing from deep within you. 

Blossoming at your heart centre, like a radiant flower. (pause)

Your soul will manifest anything you tell it to.

This how your soul shows its unconditional love for you.

You are always held by your soul’s unconditional love for you.

You are always held by your soul’s unconditional love for you. (pause)

Feel that love at your heart centre. (pause)

Rest now in that unconditional love, peace, and deep comfort for the next few minutes. (pause for 3 minutes)

Externalization

Ommmmmmmm

If your mind has wandered off, bring your awareness back to your heart centre.

Notice the heart centre swelling as you inhale.

And releasing as you exhale.

Notice your chest, rising on inhalation, falling on exhalation. (pause)

Bring awareness back to your body.

Yoga Nidra is now complete. (pause)

Feel your body resting, still. (pause)

Introduce more movement in the body by taking a few deep breaths. (long pause)

Hold the sensation of your overflowing heart as you bring awareness back to the body. (pause)

Wiggle your fingers and toes. Feel the lightness of the sensation.

Stretch or move your body any way you like. And feel the sensation of love at the heart centre evenly flow out and disperse, to all parts of the body as you stretch. (pause)

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

Take a few deep breaths and repeat your sankalpa mentally one more time. (pause)

Feel it fill your heart and overflow to your whole body, radiating out. (pause)

If you were lying down, press yourself up to sitting, eyes closed, chest lifted, and take a deep breath. (pause)

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

Om is a universal vibration. Shanti means peace.

Om, Om, Om, Shanti, Shanti, Shanti (pause)

When you’re ready, open your eyes and bring the awareness of your overflowing heart 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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