Free 25 Minute Energy Boost Yoga Nidra Script [PDF]

Settling

Lying down comfortably, or sitting up, supported. Getting ready for this energy boost Yoga Nidra practice.

If you’re lying down, place a thin pillow or blanket under your head for support, but not so bulky that your head is out of alignment.

Cover yourself with a blanket if you like.

Doing anything you need to do to get comfortable. (long pause)

If you’re lying in savasana, legs are apart. Feet flopped out to the sides. 

Your arms are away from the body, leaving space beneath the armpits. Palms are facing up.

In any position, shoulders are away from the ears. (pause)

Check that your head is comfortable, straight and in alignment. (pause)

Check that everything is just right. (pause)

Let your whole body be as comfortable as can be.

Feel the support of the surface beneath you. Let it hold you as you completely surrender to gravity. (pause)

Letting go into the support. (pause)

Take a deep breath in… and as you exhale, let go of anything you think you need to do right now. 

There is nothing you need to do.

Nothing you have to think about. Set everything aside. (pause)

Bring all of your attention inward. (pause)

Inhale feeling present in this moment.

Exhale letting go of anything outside of this moment.

Inhale feeling present in this moment.

Exhale letting go of anything outside of right here, right now.

Become aware of your body. Be aware of your whole body from the top of your head to the tips of your toes and from the tips of your toes to the crown of your head.

Feel stillness in your whole body.

You can move your body any time you need, but make yourself so comfortable you won’t have any desire to move. (pause)

Settle into the comfort.

Absolute comfort.

Stillness.

Effortlessness. (pause)

Awake and aware.

Yoga Nidra has now begun. (pause)

Sankalpa

Now is the time to state your sankalpa, or heart-felt resolve.

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

If you don’t have a sankalpa, you can use: “I am energized and full of life”.

“I am energized and full of life”. (pause)

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

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

Right now, state your sankalpa, or “I am energized and full of life”, 3 times with certainty and feeling. (pause)

Rotation of Consciousness

Now bring your awareness deep inside the body.

An energetic journey is about to begin.

Several body parts will be named.

Sweep awareness swiftly and effortlessly from one to the next.

Experiencing energetically, rather than physically.

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

Experiencing energetically

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 navel centre

Tip of the tailbone

The right hip joint

Right knee joint

Ankle joint

The right big toe

Tip of the second toe

Tip of the third toe

Tip of the fourth toe

Tip of the baby toe

Back up to the right ankle joint

Knee joint

Hip joint

Tip of the tailbone

Sweeping awareness to the left hip joint

Left knee joint

Ankle joint

The left big toe

Tip of the second toe

Tip of the third toe

Tip of the fourth toe

Tip of the baby toe

Back up to the left ankle joint

Knee joint

Hip joint

Tip of the tailbone

The navel centre

The heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Breath Awareness

Now become aware of the breath.

No need to change the breath in any way, simply bring awareness to the breath. (pause)

As you exhale, feel that you let go of any fatigue, stress, tension.

As you inhale, feel that you’re pulling in boundless energy.

Exhale letting go of any fatigue, stress, tension.

Inhale filling up with boundless energy.

Exhaling letting go.

Inhaling energizing.

Exhale from the crown of the head down to the toes.

Inhale from the toes up to the crown of the head.

Exhale from the crown of the head down to the ankles.

Inhale from the ankles up to the crown of the head.

Exhale from the crown of the head down to the knees.

Inhale from the knees up to the crown of the head.

Exhale from the crown down the spine to the tailbone.

Inhale from the tailbone up the spine to the crown.

Exhale from the crown down the spine to the navel.

Inhale from the navel up the spine to the crown.

Exhale from the crown down the spine to the heart centre.

Inhale from the heart centre up the spine to the crown.

Exhale from the crown down to the throat centre.

Inhale from the throat centre up the spine to the crown.

Exhale from the crown down to the bridge between the nostrils.

Inhale from the bridge between the nostrils up to the crown.

Now to the third eye, exhale down to the bridge between the nostrils.

Inhale from the bridge between the nostrils, up to the third eye.

Back to the crown, exhale down to the bridge between the nostrils.

Inhale from the bridge between the nostrils up to the crown.

Exhale from the crown down the spine to the throat centre.

Inhale from the throat centre up the spine to the crown.

Exhale from the crown down the spine to the heart centre.

Inhale from the heart centre up the spine to the crown.

Exhale from the crown down the spine to the navel.

Inhale from the navel up the spine to the crown.

Exhale from the crown down the spine to the tailbone.

Inhale from the tailbone up the spine to the crown.

Exhale from the crown of the head down to the knees.

Inhale from the knees up to the crown of the head.

Exhale from the crown of the head down to the ankles.

Inhale from the ankles up to the crown of the head.

Exhale from the crown of head down to the toes.

Inhale from the toes up to the crown of the head. (pause)

Feel that the whole body is breathing in and out. (pause)

Inhaling cosmic energy from all around you, exhaling any energy blocks.

Inhaling cosmic energy from all around you, exhaling any energy blocks. (long pause)

Be aware of the space between the eyebrows.

Feel as if you’re breathing in and out from the space between the eyebrows. (long pause)

Be aware of the throat.

Picture a shining full moon.

Bathe in that sublime moonlight.

Allow its rays to calm, clarify and soothe you, completely. (pause)

Be aware of the space at the heart centre.

Dive deep within that space.

Deep into the silence.

Awake and aware.

Deep into the stillness and silence at the heart centre. (long pause)

Sankalpa

Now allow your sankalpa to arise again.

Allow your sankalpa to arise in words and feeling.

You might have used your own sankalpa or “I am energized and full of life”.

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

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

Right now, state your sankalpa, or “I am energized and full of life”, 3 times with clarity and feeling. (pause)

Your sankalpa has been received and is already being manifested.

Rest now in the joyful feeling of your manifested sankalpa for the next several minutes. (pause for 3-8 minutes) 

Externalization

Ommmmmmmm

Be aware of the space at the heart centre.

Be aware of the deep stillness and silence at the heart centre. (pause)

Be aware that the body is breathing, resting.

Sense the gentle movement of the body at rest, breathing. (pause)

Awaken the stored energy in the body by taking a deep breath in and a long breath out. (pause)

Yoga Nidra is now complete. (pause)

Wiggle your fingers and toes. Feel the energy like electrical sparks in the body. (pause)

Stretch or move your body in any way you like. Feel energy begin to flow through each body part as you move. (pause)

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

Take a few deep breaths and mentally repeat your sankalpa or “I am energized and full of life.” one more time. Feel it fill your whole being. (pause)

If you were lying down, press yourself 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)

And finally, when you’re ready, softly, slowly open your eyes.

Adjusting back into the room, back into your day, refreshed, full of life and in peace.

With eyes softly focused, take a few breaths, taking in this space around you, with awareness of yourself in it. (pause)

Close your eyes once again and we’ll finish by chanting Om and Shanti three times each. 

Om is a universal vibration. Shanti means peace.

Feel the energy rise within you as you chant.

Om Om Om Shanti Shanti Shanti (pause)

Slowly open your eyes again and carry this peacefully energized sensation with you.

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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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