Free 25 Minute Morning Yoga Nidra Script [PDF]

Settling

Gathering all the props you need to comfortably lie in savasana or sit supported for this Magical Morning practice. (pause)

Maybe a pillow for your head, a blanket to cover you, maybe something for under your knees, an eye pillow, fluffy socks or sweater if you find it a chilly morning. Anything you’re going to need to be comfortable. (pause)

If you’re feeling sleepy, maybe skip the extra blanket or eye pillow. If it’s too warm or dark, it might cause you to fall asleep.

Getting yourself set up for your Yoga Nidra practice, lying down or sitting supported. (long pause for settling)

Now that you’re comfortable in your resting position, we’ll begin this Magical Morning practice with a few simple stretches. 

Releasing any tension that might have built up over the night.

If it’s comfortable, close your eyes. You’ll be guided through these simple movements. 

To begin, stretch your arms overhead, stretch your legs out, lengthen the whole body… and release.

Point your toes toward the floor… flex your feet toward your face…and release.

Press your lower back down if you’re in savasana, back if you’re sitting… and release.

Lift your chest, squeeze your shoulder blades together… and release.

Shrug your shoulders… press your shoulders down toward your feet… and release.

Make fists. Squeeze them tight… open your fingers wide… and release.

Move your head slowly from side to side… and back to centre.

Tense all of your face toward your nose, make a tight, squished face…and release.

Now open your jaw wide, stick out your tongue and breathe out… Haaa

And now, settling in for stillness. Make any adjustments you need now, keeping your eyes closed if you can. (long pause)

Beginning to become aware of the senses. Some suggestions will be made. You might experience your senses, and you might not. Both are fine. There’s nothing you need to do, simply witness.

First noticing any scent in the room. Scents in the whole room, scents nearby, the scent within your own nostrils. Noticing any scents.

Without analyzing. Simply noticing. (long pause)

Now shifting awareness to taste. Noticing any taste in the mouth.

Bitter, sweet, saline… awareness of any taste you might be experiencing. (long pause)

Moving awareness to visualizing. Without opening your eyes, visualize the space you’re in – the size… the things nearby… their colour and shapes. Awareness of the surface you’re resting on and the objects you’re using as props. Visualize their colour, shape, size. (long pause)

Now bring awareness to the texture of the props you’re using. Feel the quality of the textures against your skin… feel the temperature of the air on your cheeks, nose, forehead. (pause)

And finally, being aware of any sounds. Begin with the furthest sound you can hear. Not analyzing, just noticing. The furthest sound you can hear. (long pause)

Now being aware of any nearby sounds. (long pause)

And finally, the sound of your own breath. Awareness of the soft sound of your body breathing. (long pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness/Breathing

Now beginning the process of energizing the body, to prepare for the day ahead.

Bring awareness to the right hand 

Fingers, palm, back of the hand, wrist

Noticing the right hand

As you inhale, feel that you pull energy in to the right hand

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the right hand

Inhaling energy

Exhaling any dullness or tension

Awareness over to the left hand now

Fingers, palm, back of the hand, wrist

Noticing the left hand

As you inhale, feel that you pull energy in to the left hand

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the left hand

Inhaling energy

Exhaling any dullness or tension

Now over to the right arm

Lower arm, elbow, upper arm, shoulder

Awareness of the right arm

As you inhale, feel that you pull energy in to the right arm

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the right arm

Inhaling energy

Exhaling any dullness or tension

Awareness over to the left arm now

Lower arm, elbow, upper arm, shoulder

Awareness of the left arm

As you inhale, feel that you pull energy in to the left arm

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the left arm

Inhaling energy

Exhaling any dullness or tension

Now bring awareness to the chest and abdomen

Chest and abdomen

Awareness of the chest and abdomen

As you inhale, feel that you pull energy in to the chest and abdomen

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the chest and abdomen

Inhaling energy

Exhaling any dullness or tension

Now bring awareness to the back

Upper back, mid-back and lower back

Awareness of the back

As you inhale, feel that you pull energy in to the back

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the back

Inhaling energy

Exhaling any dullness or tension

Now bring awareness to the right leg

Hip, thigh, knee, lower leg

Awareness of the right leg

As you inhale, feel that you pull energy in to the right leg

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the right leg

Inhaling energy

Exhaling any dullness or tension

Now bring awareness to the left leg

Hip, thigh, knee, lower leg

Awareness of the left leg

As you inhale, feel that you pull energy in to the left leg

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the left leg

Inhaling energy

Exhaling any dullness or tension

Now bring awareness to the right foot

Ankle, top of the foot, sole of the foot, toes

Awareness of the right foot

As you inhale, feel that you pull energy in to the right foot

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the right foot

Inhaling energy

Exhaling any dullness or tension

Now bring awareness to the left foot

Ankle, top of the foot, sole of the foot, toes

Awareness of the left foot

As you inhale, feel that you pull energy in to the left foot

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the left foot

Inhaling energy

Exhaling any dullness or tension

Now bring awareness all the way up to the navel centre… the heart centre… to the neck and throat 

Awareness resting at the neck and throat

Back of the neck, sides of the neck, front of the neck, hollow of the throat

Awareness of the neck and throat

As you inhale, feel that you pull energy in to the neck and throat

And as you exhale, feel that you release any sensation of dullness or tension

Awareness of the neck and throat

Inhaling energy

Exhaling any dullness or tension

Now allow awareness to travel swiftly. Where awareness goes, energy follows, like painting a beautiful ribbon of light energy from point to point. 

Beautiful light energy, sweeping through the head and face.

Allow awareness to travel from the throat, up the back of the neck to the back of the head near the top 

Then up to the crown of the head

Down to the eyebrow centre

Beautiful light energy, sweeping from point to point

Right eyebrow

Left eyebrow

Right eye

Left eye

Right ear

Left ear

Right cheek

Left cheek

Tip of the nose

Upper lip

Lower lip

Tip of the chin

Hollow of the throat

Heart centre

Now welcoming the whole body together

The whole body together

The whole body together (pause)

Welcome the whole body of beautiful light energy, all at once. (long pause)

Breath Awareness/Visualization

Noticing this sensation of light within the body

And also become aware of the light surrounding the body

The morning light

Charged with energy and potential

Take a moment to breathe in the morning light with your whole body

Soaking in its energy and potential.

Soaking in the beauty of the morning light with your whole being.

Observing this simple breath for the next minute. Breathing in the beauty, energy and potential of the morning light, with your whole body. (pause for 1 minute)

Externalization

Noticing again, the soft sound of your body breathing. (pause)

Notice any nearby sounds. (long pause)

Notice the texture of the props you’re using. Feel the quality of the textures against your skin… feel the temperature of the air on your cheeks, nose, forehead. (long pause)

Remembering the space you’re in. Visualize the things nearby… their colour and shapes, visualize the size of the space and your body within it. (long pause)

Noticing any taste in the mouth. Bitter, sweet, saline… awareness of any taste you might be experiencing. (long pause)

And finally, noticing any scent in the room. The scent within your own nostrils, scents nearby, the scent of the room. (long pause)

Yoga Nidra is now complete. (pause)

Take a few deep breaths and feel movement coming back to the body.

Awareness coming back to the surface, fresh and ready for a beautiful day ahead. (long pause)

Wiggle your fingers and toes. Feel the lightness of the sensation.

Stretch or move in any way you like. (long pause)

If you’re lying down, roll to your right side. Take a moment to appreciate the opportunity to greet the day with any positive sensations that might have arisen in your practice today. (long pause)

If you were lying down, keeping your eyes closed if you can, gently press yourself up to sitting, and take a deep breath in, taking in the morning air, morning light on your face. (long pause)

Once more… deep breath in, taking in the morning air, morning light on your face. (pause)

We’ll finish by chanting Om Shanti Shanti Shanti.

Om Shanti Shanti Shanti. (pause)

Open your eyes to greet the beautiful day ahead.

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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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