Preparation and Settling In
To prepare for this profound relaxation experience, you will need to find a clean and quiet place where you can leave all your cares and concerns behind. Lie down on your back on a comfortable but firm mat, or on your own bed.
You are going to have a most beautiful experience, a very deep relaxation. Lying on your back, have your legs about a foot apart. Let your arms be relaxed and about a foot away from your sides, with the palms facing toward the ceiling. You may now shift your body slightly until you find the position that is absolutely comfortable and most restful for you.
Progressive Muscle Relaxation with Breathwork
Now, close your eyes and listen carefully to my instructions. These instructions are only a guide to help you relax and focus your awareness. You will purposely be tensing and relaxing each part of the body. You will find that you receive maximum benefit from this if you put all your attention into each part of the body as you tense and relax it.
When I tell you to raise a part of your body—for example, your right arm —please raise it slightly, perhaps six inches or less. Then, when I tell you to release, just let that part fall to the floor, as if it were attached to a string held from above and the string had just been cut.
Let’s begin. First, have a few slow, deep breaths. Every time you inhale, feel that you are filling your body with total peace and tranquility. Each time you exhale,
feel that you are blowing out all the tension in your body and mind. Inhale fresh, cool air. Exhale hot, tense air.
Now, bring your total awareness to the right leg. Inhale deeply. Tense every muscle in the right leg. Raise it a few inches, hold, and tense a little more … and release. Good. Now, gently roll the leg from side to side … and then leave it relaxed. Just forget the right leg completely. Good. Now, bring your awareness to the left leg. Inhale, tensing the leg. Lift it slightly. Hold it tight there, tighter still, and … release. Now, gently roll it from side to side a few times … and leave it relaxed.
Now there is no tension anywhere from the hips down to your toes. Become aware of the buttocks. Tense them. Inhale and hold the breath while tensing. Keep tensing. When I say to release, let the tension in your buttocks and your inhalation also be suddenly released … release … Good.
Now, think of the abdominal area. Take a deep breath in. Imagine that your stomach is like a balloon. Fill it with air and let it expand to its limit. Hold the breath, and when I tell you to release it, let the air burst out through the mouth … Now, release … Very good.
Now, come to the chest area. This time, inhale and fill up the chest. Let your chest expand as much as possible. Hold the breath … and release … Good.
Let’s move on to the arms. Think of the right arm. Stretch out the right arm. Spread out the fingers of your right hand. Tense. Now make the right hand into a fist. Make it really tight. Inhale and raise the arm slightly … and release. Now, gently roll the right arm from side to side and then, with the palm facing the ceiling, let it be.
Bring your awareness to the left arm. Stretch out the left arm. Spread out the fingers of your left hand. Now, make the hand into a fist. Make it really tight. Inhale and raise the arm slightly … and release. Now, gently roll the left arm from side to side and then, with the palm facing the ceiling, let it be.
Become aware of your shoulders. Tighten your shoulders without moving any other part of the body. Let the shoulders be lifted and pulled toward your ears. Hold them tense and tight … release. Once again, lift your shoulders and squeeze them tightly … release. That’s good.
Now, let’s come to the neck area. Slightly roll the head to the right and then slowly to the left. Do this a few times and, as you roll the head, imagine that you are relaxing each and every muscle in your neck. Gently rolling, and now leave your neck relaxed and head centered.
Let’s relax the facial muscles. First, open your mouth slightly and stretch the jaw from side to side. Open and close the lower jaw and move it around. And now, leave it relaxed.
Press the lips together tightly … and relax. Now, tense and wrinkle the nose … and relax. Now, close the eyes and tightly squeeze your eyes and forehead … relax.
We will relax all these muscles once more by now tightening all the muscles in your face, squeezing them into a tight prune face. Squeeze more … and relax.
That’s it! We have literally relaxed all the muscles of the body.
Let’s check once more for any remaining tension. Without moving any part of the body, just mentally review each part, starting from the toes and moving upward, part by part: through the lower legs and now the upper legs. If you become aware of any tension in any part, mentally repeat the word, “Relax,” and feel the tension slip away … Good.
Now, we will continue by mentally checking the buttocks … the abdomen … the chest … the lower back … the upper back. Now, checking the hands and the arms … the shoulders and the back of the neck … the face … and, finally, the top of the head.
The entire body is now completely relaxed. Your muscles are so relaxed that they might not even want to move. This is the state of deep relaxation.
Take this moment to experience how totally relaxed and peaceful your body feels.
(Pause 1 minute.)
Because of the total relaxation of the body, you do not need to breathe heavily. Your breathing is, in fact, very shallow. So, simply become aware of the breath. See how calm it is as it flows in and out, gently and rhythmically. Now you have forgotten the body and are thinking of the breath.
(Pause 2 minutes.)
Now, forget even the breath. You are entering an even deeper state of relaxation. Bring your awareness now to the mind. You will see that even the mind is very calm and quiet. Just allow the mind to rest. Let the mind sink into a still deeper state of rest and peace. If any thoughts come that try and pull you from the here and now, do not get involved with them. Watch them come and watch them go.
(Pause 1 minute.)
Witnessing of Inner Joy and Awareness of One’s True Nature
As the mind rests, the breath is calm and the body totally relaxed. You are able to transcend the body, breath, and mind now. You are in a transcendental state of profound peace and relaxation. Realize that this peace that you are now experiencing, as you sink deeper still into total tranquility, is your true nature.
You are not the body, not the breath, nor the mind. You are only an observer, and you possess the body, breath, and mind. These are your vehicles and instruments, and you make use of them in your daily life of dedication in service to the Divine.
Remain in your true nature for a while. Enjoy this supreme peace. This is the real you. This is Self-realization.
(Pause 5 minutes.)
Now, allow your mind to think of the breath
Rejuvenation, Healing, and Witnessing
The entire body and mind have listened to you and they are totally relaxed. This is the best possible opportunity for the body and mind to be healed. They will be rested, revitalized, rejuvenated, and rebuilt now. Proper rest and relaxation are the best remedies for rejuvenation and healing.
As you observe this phenomenon of how you can be a witness to the body and mind, you are able to know who you are—that Divinity, the Self that transcends the body and mind. You can continue in the reality of the Self even after the body and mind come out of this deep state of relaxation.
That means that you will retain this experience of who you are and you will be able to witness the body, mind, and emotions as your instruments. You are the eternal witness.
When the mind is unhappy, you are not affected by it. If the body is ill, you are not affected by it. In your waking state, even in the midst of all your daily activities, you are retaining this awareness that you are the witness; that way, you are able to raise above all situations, all emotions, all upsets in life. You will retain this awareness of who you are.
Reawakening and Closing
Now, you feel a sincere desire to make use of the body and mind in a new way. As you come out of this state of relaxation, you will retain this experience of inner peace. The body and mind will feel totally new, totally fresh, and filled with health and vitality.
Notice that your breathing is very, very slow. Now, begin to make the breath a little deeper. Slowly inhale and exhale, becoming more and more conscious of the breath. Make the breathing deeper still. As you inhale, feel that fresh energy, vital energy is flowing all through the veins—all through your body, from head to foot.
This energy is energizing and awakening the entire body, part by part.
As the energy flows, you’ll begin to feel a slight tingling sensation all over the face and then through the torso. Feel it moving through the arms.
Feel the entire body begin to be awakened by this flow of fresh energy. Allow the energy to flow into your legs. You are able to feel the fresh energy flowing and surging all over the body.
You can gently begin to move the body by stretching gently. Feel the freshness and vitality of the body. You can now slowly and gently get up and face the day with a renewed sense of peace and joy, love and light.
Om shanti, shanti, shanti. Peace, peace, peace be unto all.
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Save up to 88% with our Bundles
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
- Digital file type(s): 1 PDF
- Your files will be available to download once payment is confirmed
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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Of course! Feel free to customize the language and make it your own so you can confidently guide others in a way that feels natural to you. Just remember, don’t resell the PDF files as they are or with your own branding.
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.
Our scripts are available in a beautifully designed and easy-to-read format as separate PDF files. They are hassle-free to follow and understand. You are absolutely free to record audio or videos using the scripts and monetize them. Let your creativity soar!
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After you finish downloading, head to the ZIP file on your computer. Simply right-click (or control-click for Mac users) on the file. A menu should appear with options like Extract, Extract All, or Unzip. If none of these options are visible, consider downloading a free program that can unpack ZIP files. Choose one of the menu options, and follow the instructions that appear. This should create a new folder containing the contents of the ZIP file. Easy peasy!