Free 25 Minute Blissful Relaxation Yoga Nidra Script [PDF]

Settling

Prepare yourself a comfortable spot for a peaceful Yoga Nidra journey to a beautiful orchard.

Setting up in any way that resonates with you today. Lying down in any way you like, sitting supported or reclined… whatever is resonating today for this peaceful journey you’re about to embark on. (pause)

In any case, you’ll want to be sure your head is supported with something soft, and you’ll want to do your best to reduce tension or irritation that might distract you from your practice. 

Loosening clothing, removing jewellery, smoothing any blankets beneath you or

on top of you. Removing any potential distractions. 

Taking time to create your perfect set-up. (long pause for settling)

And now, begin to release tension from the body. Allow your forehead and jaw to soften… neck and shoulders soften… arms and hands soften… back softening… legs softening. 

Whole body, softening. Releasing tension.

Feel your body begin to relax. (pause)

Body resting, peacefully and still. You can move anytime you like, but if this stillness feels sweet, carry on.

Bringing awareness to the senses, one by one, then letting them rest.

Start with awareness of any scent.

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

Maybe you noticed some scent, maybe not. Both are fine. Simply noticing.

Now allow your sense of smell to rest. Moving on to sight.

With eyes still closed, see the outside of the building you’re in. (long pause)

Now bring awareness closer, see the farthest wall of the room you’re in. (long pause)

Now see your body, resting in the room. (long pause)

Allow the sense of sight to rest now.

Bring awareness to any sounds outside the building or outside the room. (long pause)

Maybe you notice some sounds, maybe not. Both are fine. Simply being aware. 

Detached awareness.

Now listening for the sound of your breath. (long pause)

Maybe you hear it, maybe not. It doesn’t matter. Simply being aware, effortlessly.

Allow your awareness to be effortless. (pause)

Body is resting, external senses are resting.

Beginning a journey of awareness.

There’s nothing you need to do.

Effortless awareness. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

While your body rests comfortably, allow your awareness to travel on, taking a journey to a peaceful, lush orchard. (pause)

A sunny, lush orchard. All your own. Completely private. Miles and miles of rolling hills surrounding you. (pause)

In this orchard, there are trees of many types, some with fragrant blooms. Some with juicy, ripe, fragrant fruits in vibrant colours.

Apple, peach, cherry, pear… (long pause)

In this fragrant, peaceful orchard, with no one around but you and the singing birds, happily feasting on the fruits, find a soft, grassy spot to lay down a picnic blanket. (long pause)

Now laying your picnic blanket down, smooth it out and lie down comfortably for some relaxation. (long pause)

Lying in the warm air, shaded by the trees, sunshine all around.

Lying on your picnic blanket, getting ready to practice your Yoga Nidra rotation of consciousness.

Lulling yourself into relaxation.

Moving awareness within the body.

Beginning with effortless awareness of the point between your eyebrows

Effortless awareness of the point between your eyebrows

Maybe noticing the sun’s light here (pause)

Move awareness to the hollow of the throat

Moving freely to 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

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

Back up to 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

Noticing the sun’s warmth at the heart centre (long pause)

Breath Awareness

Expanding awareness to the whole body now.

Feel the sun’s warmth and energy permeating your whole body. (long pause)

Noticing the gentle wave of your natural breath. (long pause)

Noticing that with each effortless inhale, you draw in fresh air and energy. (pause)

Every effortless inhale, drawing in fresh air and energy. (pause)

As you exhale, you release a gift for the trees in the orchard. Carbon dioxide. 

The trees happily breathe in this carbon dioxide. (pause)

And in exchange, the trees breathe out oxygen, a gift to you. (pause)

Noticing this perfect, beautiful exchange.

Effortlessly, you breathe in the gift from the trees – energizing oxygen.

And effortlessly as you exhale, you give energy to the trees.

Breathing in energy.

Breathing out energy.

Effortless. (pause)

Breathing in, receiving.

Breathing out, giving.

Effortless. (pause)

Continue to be aware of this perfect, effortless, Divine exchange between you and the trees in the orchard, for the next minute. (pause 1 minute)

Symbols/Visualization

Now with the body and energy at peace, get ready to explore this beautiful orchard.

Notice the vibrant colours of the fruits. Juicy red apples… crimson cherries… pastel peaches… yellow pears.

One of these fruit trees is particularly intriguing you, so you get up from your picnic blanket and walk over to that fruit tree. (pause)

Closer now, you can see there’s an abundance of fruit. Search for a

ripe, juicy one. (pause)

Pick the piece of fruit and hold it in your hand. Feel its shape and texture. (pause) 

Notice its warmth.

Take a bite if you like, notice the flavour, the sweetness, the juiciness.

(long pause)

A cute little bird lands close by, on a branch in the tree. (pause)

She’s very interested in your fruit.

If you like, hold out your hand and she’ll come to you, to peck at the fruit. 

(long pause)

Take a moment to appreciate the harmony here in the orchard. Your

private, beautiful orchard. (long pause)

And now, return back to your picnic blanket. Lie down comfortably, hands over your heart in gratitude for this beautiful experience. (long pause)

As you lie down comfortably, allow awareness to move deep into your heart centre. (pause)

Heart full, from your sweet experience in the orchard. (pause)

In this peace, there is clarity and connection.

Your connection is ripe to receive guidance.

If you’d like to ask for any guidance, you’ll have several minutes to receive it now or simply allow awareness to enjoy the peace in any way you’d like. (pause for 2-6 minutes)

Externalization

Bringing awareness back to the heart centre, prepare to say goodbye to the orchard. Know you can come back here again, anytime you like.

Everything you need is within you. (long pause)

Saying goodbye to the orchard now. Thankful for any positive experiences you had here. (long pause)

Awareness travelling back to the body now.

Back to the heart centre of your physical body.

Notice the gentle wave of the chest rising and falling with each breath. (pause)

Gentle wave of breath, rising and falling.

Picture your body, resting in the room. (pause)

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

External senses reactivating.

Awareness back in the body.

Yoga Nidra is now complete. (pause)

Taking a few deep breaths now and notice sensation coming back to the body, even more. (long pause)

Wiggle your fingers and toes and feel the sweet little sparks of energy. (pause)

Stretch or move your body. Move freely and with care. (long pause)

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

Take a few deep breaths. (long pause)

Remember your experience in the beautiful orchard. What would you like to take with you from your experience today? 

Were there any insights, positive feelings or guidance you’d like to bring to the

surface of your awareness? (long pause)

If you were lying down, press yourself gently up to sitting.

Keep your eyes closed if you can.

Take as much time as you need. (long pause)

Sitting up, back as straight as you can make it, top of the head rising toward the ceiling.

Take a few deep breaths in, feeling the energy rising. (pause for 3 breaths)

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

Feel the energy revitalize and awaken you as you chant.

Take a deep breath in.

Om Om Om Shanti Shanti Shanti (pause)

And welcome back.

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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.

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