Preparation and Settling In
Lie on the floor with your feet comfortably apart. The backs of your arms are touching the floor, your chin is slightly tucked in to gently lengthen your neck and align it with your spine … Relax your whole physical body … Each time you exhale, let go of a little more tension from your body … Aim to be comfortable so that during the practice of Yoga Nidra you do not have to move your physical body. Make any adjustments now so that you do not need to move later.
Remember that two things are important in the practice of Yoga Nidra … The first is no movement … and the second is no sleeping … Aim to remain awake and aware throughout the practice of Yoga Nidra.
Spontaneous Breath Awareness
Become aware of your natural, spontaneous breath. Be aware that your breath is moving into and out of the body … without any effort … Your breath and your awareness are moving together. Notice which part of your body moves first as you breathe in … and which moves first as you breathe out. (Pause.)
Remain aware of each and every breath. Do not become lost in any thoughts. Do not sleep. Aim to remain awake and aware throughout the practice of Yoga Nidra. (Pause.)
Now remember your sankalpa, your resolve. The sankalpa is a short, positive statement that summarizes your intention and resolve to achieve something great in your life. If you do not have a sankalpa, contemplate something now that you would like to achieve, so that you can use the practice of Yoga Nidra to improve yourself and your life. Once you have your sankalpa clearly and firmly in your mind, repeat it three times with total focus and sincerity, knowing that you are planting your sankalpa deep into your subconscious mind where it will continue to empower you to achieve your sankalpa, even while you are asleep. Remember that anything in life can fail you but not the sankalpa made during the practice of Yoga Nidra. (Pause.)
Rotation of Consciousness
You are now going to rotate your awareness through the parts of your body.
As I name a part, take your awareness to that part. Remain relaxed, still, and aware of each and every part that I name.
Rotation of consciousness through the parts of the body starts at the right thumb. Take your awareness to your right thumb, second finger, third finger, fourth finger, little finger, all five right fingers at once. Right palm, back of the right hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side, waist, hip, buttock, thigh, hamstrings, knee, calf, ankle, heel, sole. Right big toe, second toe, third toe, fourth toe, fifth toe, all five toes at once.
Take your awareness to the left side of your body … to the left thumb, second finger, third finger, fourth finger, fifth finger, all five left fingers at once. The left palm, back of the left hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side, waist, hip, buttock, thigh, hamstrings, knee, calf, ankle, heel, sole. Left big toe, second toe, third, fourth, fifth, all five toes at once. (Pause.)
Moving your awareness up the back of the body, become aware of the backs of both legs. Right buttock, left buttock, both buttocks. Right shoulder blade, left shoulder blade, both shoulder blades. The whole right side of the back, the whole left side of the back, both sides of the back as one. Whole spinal cord, whole spinal cord, whole spinal cord. (Pause.)
Back of the neck, back of the head, top of the head, forehead, right eyebrow, left eyebrow. The eyebrow center, eyebrow center, eyebrow center … Right eye, left eye, both eyes. Right ear, left ear, both ears. Right cheek, left cheek, both cheeks. Right nostril, left nostril, the whole nose. Upper lip, lower lip, both lips … lower jaw. Throat … right collarbone, left collarbone, both. Right chest, left chest, both sides. Heart center, heart center, heart center … Upper part of the abdomen … lower part of the abdomen … the whole abdomen, navel center … pelvic floor. (Pause.)
The whole right side of the body … the whole left side of the body … the right and left sides of the body as one. The whole back of the body … the whole front of the body … the back and front of the body as one … The whole physical body, whole physical body, whole physical body. (Pause.)
Breath Awareness Focused on the Third Eye and Naval Center
Now become aware of the breath moving up and down the two nostrils … As you inhale, the breath moves from the nose tip up toward a point between the two eyebrows … This point is a trigger point for the third eye, anja chakra, in the center of the brain. Follow the breath with your awareness for a few moments. (Pause.)
Take your awareness to the navel center and observe the navel moving up as you inhale and down as you exhale. The navel is a trigger point for the manipura chakra in the spinal cord. Imagine that as you inhale, the breath is moving into the navel, and as you exhale the breath is moving out of the navel. Become aware of this movement of the breath into and out of the navel for a few moments. (Pause.)
Take your awareness up and down the whole physical spine … feel each and every part of the spinal cord. From the pelvic floor up along the back to the point in the middle of your head where the third eye is situated.
Now become aware of your whole spine from muladhara chakra at the base of your body, in the middle of the pelvic floor, up to ajna chakra, the third eye, which lies in the center of your head … Become aware of each and every part of the spine at the same time … the whole spinal cord … Be aware of every part of the spine from muladhara chakra up to ajna chakra.
Take your awareness to the pelvic floor and feel a point of luminous, radiant energy vibrating in its center … Visualize the muladhara chakra in the form of a dark red lotus flower with four petals … Become aware of the powerfully uplifting vital energy vibrating in the center of this lotus.
Take your awareness to the sacrum and feel a point of luminous, radiant energy in its center … Visualize the swadhisthana chakra as a vermilion colored lotus with six bright red petals … Become aware of the potent life-giving energy vibrating in the center of this lotus. (Pause.)
Take your awareness to the point of energy in the spine behind the navel and feel a point of luminous, radiant energy vibrating there … Visualize the ten yellow petals of the manipura chakra lotus … Become aware of the transformational power vibrating in the center of this lotus. (Pause.)
Take your awareness to a point of energy in the spine behind the breastbone and feel a point of luminous, radiant energy vibrating there … Visualize the twelve blue petals of the anahata chakra lotus … Become aware of the loving, compassionate energy vibrating in this lotus. (Pause.)
Take your awareness to a point of energy in the spine behind the throat pit and feel a point of luminous, radiant energy vibrating there … Visualize the sixteen purple petals of the vishuddhi chakra lotus … Become aware of the powerfully purifying energy vibrating in this lotus. (Pause.)
Take your awareness to a point of energy in the center of the head behind the eyebrow center and feel a point of luminous, radiant energy vibrating there … Visualize the two silvery gray petals of the ajna chakra lotus … Within the lotus is an om sign … Become aware of the powerful energy that underlies and supports your conscious mind vibrating as the mantra “om” in this lotus. (Pause.)
Above the ajna chakra, at the top back of the head, is the bindu. Bindu is the mystic point that divides the constantly changing mundane world from the eternally unchanging transcendent reality. Visualize a bright full moon. Become aware of this point and contemplate its meaning. (Pause.)
Hovering just above the head is the thousand petal lotus at sahasrara. It is composed of infinite light, which spreads in all directions. It has no energy and is composed of pure consciousness. (Pause.)
You are now going to descend back down through the chakras. Become aware of the bindu and its symbol, the moon. Take your awareness to ajna chakra and the two silvery gray petals … to vishuddhi chakra with sixteen purple petals … anahata chakra with twelve blue petals … manipura chakra with ten yellow petals … swadhisthana with six bright red petals … muladhara with four dark red petals.
You are now going to ascend and descend through the chakras. Feel the qualities of all the chakras as you ascend and descend and whatever sensations are emanating from them.
Take your awareness down to muladhara … ascend to swadhisthana … ascend to manipura … ascend to anahata … ascend to vishuddhi … ascend to ajna … ascend to bindu … ascend to sahasrara. (Pause.)
Now descend from sahasrara … descend to bindu … descend to ajna … descend to vishuddhi … descend to anahata … descend to manipura … descend to swadhisthana … descend to muladhara. (Pause.)
Now remember your resolve, your sankalpa. Repeat your sankalpa three times with awareness and great resolve, knowing that anything in life can fail you but not the sankalpa made during the practice of Yoga Nidra.
Reawakening and Closing
And now become aware of your physical body lying in savasana, the corpse pose, practicing Yoga Nidra … Notice how you feel as a result of this practice of Yoga Nidra. (Pause.)
Gradually take your awareness outwards into the room in which you are lying and become aware of your physical environment … Slowly move your fingers and toes … When you are fully back and grounded in your body, sit up. The practice is over.
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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.
- Digital Download
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Frequently Asked Questions
Whether you’re a seasoned pro or just dipping your toes into the world of guided meditation, visualization, yoga nidra, or hypnosis, we’ve got you covered. Our scripts are designed to meet your specific needs and are perfect for a wide range of professions, including meditation teachers, yoga instructors, coaches, therapists, mental health professionals, psychologists, hypnotherapists, voiceover artists, content creators, podcasters, writers, athletes, app developers, and bloggers.
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Our scripts can range in length from just 5 minutes to a maximum of 45-60 minutes, depending on the script you purchase and how much silence you’d like in between sections. We believe in giving you the freedom to choose what works best for you.
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