Free 20 Minute Yoga Nidra Script to Discover Your Sankalpa [PDF]

Getting ready to discover your sankalpa.

Getting ready to lie down on your back, or side, or sit up, supported.

Getting comfortable.

Loosen any tight clothing or jewellery that might distract you. (pause)

Propping yourself with cushions, bolsters, blankets, exactly as you like.

Maybe a soft cushion or blanket under your head.

Maybe a blanket or bolster under your knees.

Covering yourself with a blanket if you like. (long pause for settling)

Checking for any lumps or bumps in the surface beneath you that might distract you. And if you find any, adjust them now. (pause)

Making yourself comfortable for this sankalpa discovery, and once you’re comfortable, sinking in. (long pause)

This is an experience taking you deep into the heart to discover your sankalpa, your heart’s desire or heart-felt resolve.

A sankalpa is something we use in Yoga Nidra to help us manifest things in our lives.

It’s a short statement, in the present tense. Something like: “I am whole”, “I am healthy”, “I accept myself as I am”.

In this experience you’re going to discover what your heart’s desire is.

If you try to “decide” or think your way to your sankalpa, it won’t hold as much power.

A sankalpa needs to come from the heart.

Allow the mind to surrender, so the heart can be heard. (pause)

Let go of any ideas about what you should want, to allow the message of what you do want to naturally arise.

Let go of thinking your way through and shift to feeling. (pause)

Relaxing your body. (pause)

Taking some deep breaths.

Adjusting any body parts you need to, to become completely comfortable.

If you need something else, anything else, to make yourself comfortable, go ahead and give yourself that now. (pause)

Allowing yourself to feel fully supported so you can completely sink in. (pause)

As you start to settle in, notice the stillness that is behind the movement.

The stillness that is there. (pause)

And allow yourself to settle into that stillness.

Deeply letting go to gravity. (pause)

Nothing to think about.

This isn’t a thinking practice, it’s a feeling practice.

Nothing to think.

Simply feeling. (pause)

Listening with your whole body, allowing the words to be received energetically rather than mentally. (pause)

Now becoming aware of the breath in the nostrils. 

Feel the cool air coming in.

And notice the warm air going out.

Notice each breath, cool on the inhalation.

And warm on the exhalation.

Notice also that as you inhale, your abdomen rises, chest rises.

And as you exhale, the abdomen falls and chest falls.

Inhaling abdomen rises and chest expands.

Exhale abdomen falls and chest falls.

Allowing awareness now to start to drop down from the head into the body.

Awareness dropping down from the head, down into the heart centre. (pause)

Bring awareness to the heart centre.

Feel all awareness coming to the heart centre. (pause)

And right now, shift from thinking, to feeling.

Let go of everything you think you know. (pause)

Breathe in and allow a golden, glowing light to arise at the heart centre. (pause)

Breathing in beautiful, glowing light.

Allow the heart space to fill up with that beautiful golden light.

Each breath, more and more of that beautiful glowing light at the heart centre.

Filling the heart centre. (pause)

Heart is so filled with glowing light, it can no longer be contained.

Allow it to spill out, flowing out to all parts of your body. 

Beautiful glowing light. Flowing out in all directions. 

To the arms, the legs, and beyond.

So much light. A never-ending stream, flowing out.

Beautiful glowing light, flowing out from the heart centre to all parts of the body and beyond. (long pause)

Now bring awareness back to the heart centre, the epicentre of this flowing light.

Awareness of the light at the heart centre.

Allow the image of a person, a place or an activity you dearly love to arise in that glowing light at the heart centre.

A person, a place or an activity that lights you up. That makes you feel alive.

Don’t think too much. Anything that lights you up.

Allow the image to arise in the heart space and then, absorb those positive feelings.

Allow those feelings to fill you with joy.

Feeling it in every pore of your being. (pause)

Absolute joy. (pause)

Now, in that radiant warmth of joy, that loving light, that stream of unlimited potential at the heart centre, ask yourself:

What do I deeply desire?

What is my heart calling me to? (short pause)

What spontaneously arises?

No need to think. Just feel.

If your mind interrupts, just ignore.

Allow the heart to speak freely. (pause)

Imagine yourself being or doing the thing that your heart deeply desires. (pause)

What does it look like? (pause)

How does it sound? (pause)

How are you? (pause)

Don’t second-guess.

Try to see it in as much detail as you can. Vividly. (pause)

Now what is the feeling? How do you feel? (pause)

Put it into a few key words in the present tense as your sankalpa.

I am….. or I have…..(pause)

And check again with those few specific words. 

Are they really lighting you up or is it not quite right yet?

Repeat the words in your mind and notice the feeling. (pause)

Does it fully resonate in that space of absolute joy and light? (pause)

If not, try to make sure it’s just right. 

Adjusting the words in any way you need. 

And if it is just right, rest in that beautiful feeling. (pause)

If you’ve gotten lost, go back to that sensation of joy throughout every aspect of your being.

Repeat the sankalpa and check to see that it fully resonates. 

That the joy remains as full and not dimmed in any way. Perhaps the joy even

expands more. (pause)

Now resting in the feeling of your sankalpa for a few moments here.

Allow it to sink in, deeply. Permeating every part of your being.

Resting in the beautiful, joyful feeling of your sankalpa now. (pause 

for 1 minute)

Now bringing your awareness back to your breath.

Noticing the breath in the nostrils, cool on the in-breath, warm on the out-breath. (pause)

Notice the subtle movement in the body as you breathe (pause)

You can make those movements larger now by taking a deep breath. (pause)

Feeling movement breaking up the stillness.

Start to wiggle your fingers and your toes. (pause)

Stretching your body from head to toe when you’re ready. (pause)

And if you’re lying down, rolling yourself slowly to the right side.

Taking a few breaths here. Once again, recalling the sankalpa if you were able to discover one. If not, try again another time.

Carrying your sankalpa into your day.

You can come back to it any time.

Knowing that your sankalpa will be manifested. Feeling it deeply. (long pause)

If you were lying down, press yourself up to sitting when you’re ready, eyes closed.

Taking a deep breath in… and exhale.

Taking another deep breath in and we’ll finish with the mantra of Om.

Join in if you like.

Om Om Om Shanti Shanti Shanti (pause)

And when you’re ready, softly, slowly open your eyes and carry your sankalpa with you as you adjust back into the room and back into 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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