Free 25 Minute Yoga Nidra Script for Courage & Confidence [PDF]

Settling

Getting comfortable – lying on your back or sitting up, supported.

Making a cozy rest nest with any props you need – cushions, blankets, bolsters, eye pillow – whatever you need to feel as comfortable as possible at this time and in this place. (long pause)

Getting ready to do nothing. (pause)

In this practice for courage, you have the opportunity to just rest for a while.

Imagine that. Simply resting.

If it feels good, you can let the body rest, the senses rest, the monkey mind rest – so the heart, the deeper intelligence, and intuition can be heard.

This time is just for you. 

To experience in the way you like.

You can’t make a wrong move.

There are no shoulds or shouldn’ts you need to hold onto.

You can participate in this experience in any way you like. In any way that feels good.

This is for you.

So make yourself as comfortable as you like in just the way you like.

Adjusting anything you need, to feel supported, held, and free to let go of tensions. (pause)

Checking that each body part is as relaxed as can be. If you can’t completely relax, that’s fine. You’re welcome just as you are. (pause)

Check that your feet and ankles are relaxed as can be. (pause) 

Calves, knees and thighs relaxed as can be. (pause)

Hips relaxed as can be. (pause)

Lower back, middle back, upper back releasing tension. Whole back, melting. (pause)

Hands and arms letting go. (pause)

Shoulders and neck melting, tension diffusing. (pause)

Jaw, tongue and cheeks softening. (pause)

Eyes, forehead and scalp, softening. (pause)

Whole body, melting into the support of the earth beneath you. Held by the support of the earth beneath you. (pause)

Nothing for you to do.

Body is supported and resting. (pause)

Awareness continues on. (pause)

Visualize the room around you. Remembering the details. See the props you’re resting on… the space around you… any furniture in the room… walls… doors… windows… the ceiling… the floor. (pause)

Now feel the warmth or coolness of the air on your face. 

Cheeks, forehead, nose – noticing the temperature of the air. Feeling the temperature of the air. (long pause)

Shifting to hearing now. Hearing sounds far, sounds near – a mesh of sounds. No need to identify. Simply be aware of the mesh of sounds. (pause)

Effortless awareness of sound. (long pause)

Body is resting, mind settling. Only the sense of hearing remains.

You can come back to body awareness and alert senses anytime you like, simply by opening your eyes.

But if it feels good, allow the body to rest, the mind to settle and the senses to turn within.

Effortless.

Awareness continues on.

Awake and aware.

Yoga Nidra has now begun. (pause)

Sankalpa

If you have a sankalpa, allow it to arise in your awareness now. If you don’t have a sankalpa, you can use the affirmation: “I am courageous and confident”, or any other statement that feels right. (long pause)

Allow the joy of the sankalpa to rise and grow, permeating every part of your being. Personal sankalpa or “I am courageous and confident”. (pause)

Feel without a doubt, that the sankalpa is already becoming reality, right at this moment.

With certainty and clarity, repeat your sankalpa or “I am courageous and confident, three times mentally now. (long pause)

Know that this mental impression is now rooted in your being, along with all of the joy it will bring. (pause)

Rotation of Consciousness

Now beginning the process of sweeping awareness through the body.

Effortless awareness, sweeping from one point to the next.

Float awareness over to the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Awareness floating over to the left hand thumb

Index finger

Middle finger

Ring finger

Little finger

Right wrist

Left wrist

Right elbow

Left elbow

Right shoulder

Left shoulder

Hollow of the throat

Back of the head near the top

Crown of the head

Eyebrow centre

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

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

Awareness resting at the heart centre. (pause)

Breath Awareness/Visualization

Bring awareness to the breath.

The natural breath, nothing for you to do.

Keep awareness at the heart centre and notice the gentle rising and falling of the chest. (pause)

Body is taking care of your breath for you, all by itself.

There’s nothing you need to do.

For a moment, simply noticing this miracle of your body undertaking all the complex processes of breathing, with grace and without expectation. (pause)

You are supported by your body.

Cared for by your body.

Every moment of your life.

Your body is doing its best for you.

Taking a moment in gratitude and appreciation for this miracle of your body breathing itself. Knowing just what to do. And doing it without expectation. (pause)

You are supported by this breath at every moment in your life.

Supported by the intelligence behind the breath at every moment in your life.

Supported by the energy fuelling the intelligence, at every moment in your life.

At every moment of your life.

Supported effortlessly, by miraculous intelligence and energy. The wind beneath your wings.

Soar high. Be free. Be bold.

Soar high. Be free. Be bold.

You are supported at every moment by a higher intelligence.

Supported effortlessly with energy.

Spread your wings and fly. All the conditions are there. If you falter, the conditions will still be there and you can try again. (pause)

You are always supported by a higher intelligence and energy. 

There is a current already there to lift you up. Allow the current to lift you, high into the sky, soaring. (pause)

This is the nature of your being. You are always supported by a higher intelligence and energy, at every moment.

The very same intelligence and energy supporting every person, animal, blade of grass.

Experience this connection to higher intelligence, energy, constant support.

Experience this connection in any way you like. Visualizing or feeling… soaring, supported, miraculous potential.

Experience this connection to higher intelligence, energy, constant support in any way you like.

Let it fuel the sensation of effortless confidence and courage. (pause)

Experiencing this in any way you like for the next few minutes. (pause for 2-10 minutes)

Sankalpa

And now, allow your sankalpa to arise in your awareness again.

Allow your sankalpa to arise in your awareness, or if you don’t have a sankalpa, use: “I am courageous and confident”, or the statement you chose earlier. (long pause)

Allow the joy of the sankalpa to rise and grow, permeating every part of your being. (pause)

Feel without a doubt that the sankalpa is already becoming reality, right at this moment.

With certainty and clarity, repeat your sankalpa or “I am courageous and confident”, three times mentally now. (long pause)

Know that this mental impression is now rooted deep in the source of your destiny, along with all of the joy it will bring. (pause)

Externalization

Ommmm

Bringing awareness back to the breath. Notice your body breathing.

Feel your body breathing. (pause)

Take a moment to enjoy the non-doing of your breathing. (pause)

Now take a deep breath in. Feel energy and awareness coming back into the body. (pause)

Listening for sounds. Being aware of my voice. Listening for sounds in the room, sounds far away. Listening for sounds. (long pause)

Now noticing the warmth or coolness of the air on your face. Cheeks, forehead, nose. Feeling the temperature of the air. (pause)

Remembering the details of the room. See the props you’re resting on, the space around you, any furniture, walls, doors, windows, ceiling. (pause)

Awareness coming back into the room, back into your body.

Yoga Nidra is now complete. (pause)

Take a deep breath. (pause)

If you feel like making gentle movements in the body, make them. If you feel like making larger movements, make them. Moving, stretching however you’d like. (pause)

If you were lying down, roll to your right side and take a few breaths, recalling any sensations of courage or other insights you gained in your practice. (long pause)

And now, keeping your eyes closed if you can, trying to disturb the body as little as possible, make your way to sitting upright. (long pause)

Feel the body and mind activating. And yet, still remaining relaxed. (pause)

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

Join in if you like, then when you’re ready, open your eyes, coming fully back to body awareness and alert senses, carrying the sense of confidence and courage.

Take a deep breath in.

Om Om Om Shanti Shanti Shanti (pause)

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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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