Free 25 Minute Yoga Nidra Script for Ease & Tranquility [PDF]

Settling

Choose your most comfortable position. You know best what that is.

Maybe lying in savasana, or sitting up, supported. (pause)

Getting ready for this Yoga Nidra practice to inspire a sense of tranquility and serenity. Tranquility and ease that is well deserved. (pause)

Set yourself up with your favourite head support, bolster under your knees if you enjoy that. Eye pillow or scarf if it’s soothing. Taking your time to get your set-up just the way you like it. (long pause for settling)

If you’re lying in savasana, legs and arms are away from the body. (pause)

In any position, shoulders are away from the ears to create a sense of ease and openness. (pause)

Taking care to make any adjustments needed, knowing it will help you make the most of your practice. 

A comfortable set-up is the foundation of your Yoga Nidra practice.

Pull out all the stops. Treat yourself to the most comfortable set-up possible.

This is your time to simply rest. You’ve definitely earned it. (pause)

If you feel it’s helpful, make a mental note to set aside anything that’s on your mind. You can always come back to things later if you like.

Right now, there’s nothing you need to do. Set everything aside for this time to rest. (long pause)

Take a deep breath in… and as you exhale, feel that you let go of any urge to do. 

Letting go of any urge to do anything.

Deep breath in… and once again, exhale, letting go of any urge to do.

You’ve already done so much.

For all you do, you deserve time to rest. 

Just rest.

You might begin to notice your body relaxing, softening, chilling out.

Be aware of any sensations of relaxing, softening, chilling out. (pause)

Now beginning the process of becoming aware of the senses, then letting them rest, too.

Become aware of any scent in the room.

Take deep breaths, noticing any scent in the room. (long pause)

And now, noticing scents closer to you. The scent of your clothing…your hair… the scent within your nostrils. (long pause)

Now allow your sense of smell to rest. Moving awareness on to visualization.

Picture the room you’re in. The ceiling… the walls… anything in the room… the floor… the space directly around you… visualizing. (long pause)

Now allow your sense of sight to rest.

Feel the texture of the props you’re using. Soft, hard. (pause)

Feel the texture of your clothing – smooth, rough. (long pause)

Now allow your sense of touch to rest.

Be aware of sounds. Become aware of sounds far away. (long pause)

Now be aware of sounds closer in, within the room. (long pause)

Be aware of the closest sound, the sound of your body breathing.(long pause)

Be aware of your body breathing.

Your body breathing itself. (pause)

Nothing to do.

No need for concentration.

Just effortless awareness.

Feel all experience slowing down.

All experience becoming more and more tranquil.

Still.

Tranquil.

Effortless. (pause)

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 at ease”, or any other statement that feels good. (long pause)

Allow the feeling of your sankalpa to grow. Feel it refreshing your soul, like a tall, cool drink of water. (long pause)

With confidence, repeat your sankalpa, or “I am at ease”, three times mentally now. (long pause)

You can be certain your sankalpa is already working it’s magic from deep within you. Manifesting your heart’s desire, bringing a sense of ease to your heart. (pause)

Rotation of Consciousness

Moving awareness into the body.

Moving awareness from point to point.

Begin with awareness of the point between the eyebrows

Nothing you need to think about or do, simply be aware

Effortless awareness of the point between the eyebrows

The hollow of the throat

The right shoulder joint

The right elbow joint

The right wrist joint

The right 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 wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Shifting to the left shoulder joint

Left elbow joint

Left 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 wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

The heart centre (pause)

The hollow of the throat (pause)

The point between the eyebrows (pause)

The tip of the nose

Resting awareness at the tip of the nose (pause)

Breath Awareness

Become aware of the breath.

The breath in the nostrils. (pause)

No need to change the breath in any way.

Simply watching the breath.

Notice on the inhalation, cool air coming in through the nostrils.

Cool air, streaming in through the nostrils with each inhalation.

Contraction of the nostrils, and cool air streaming in. (long pause)

Move awareness to just the left nostril.

Feel cool air coming in through the left nostril, with each inhalation. (long pause)

Now follow an inhalation through the left nostril and as you exhale, feel that you exhale through the right nostril.

Inhale cool air through the left nostril, exhale warm air from the right nostril.

Cool air streaming in the left, warm air going out the right.

Cooling the body through the breath.

Cool air in the left nostril, warm air out the right.

If it feels relaxed and easy, keep watching the breath in this way. Or if you prefer, simply focus on the left nostril. (long pause)

Symbols/Visualization

Now accessing the subconscious mind, with symbols to stimulate a sense of tranquility, ease, rest.

There’s nothing you need to do.

Symbols will be mentioned.

Simply be aware of anything that arises, either from memory or imagination.

Watching, with detached awareness. (pause)

A soaring eagle (repeat 3 times)

An ice rink (repeat 3 times)

A lounge chair (repeat 3 times)

A glowing full moon (repeat 3 times)

A field of lavender (repeat 3 times)

Fog on a still lake (repeat 3 times)

(pause)

Sankalpa

And now, if you have a sankalpa, allow it to arise in your awareness. If you don’t have a sankalpa, you can use: “I am at ease”, or the statement you chose earlier. (pause)

Allow the feeling of your sankalpa to grow. Feel it refreshing your soul, like a tall, cool drink of water. (long pause)

With confidence, repeat your sankalpa, or “I am at ease”, three times mentally now. (long pause)

You can be certain your sankalpa is already working it’s magic from deep within you. Manifesting your heart’s desire. (pause)

There’s nothing else you need to do.

You can feel at ease knowing your sankalpa is already manifesting.

Take a minute now to dive into that sense of ease and peace.

Ease and peace at the heart centre.

Rest your awareness at the heart centre for the next minute. (pause for 1 minute)

Externalization

If your mind wandered, become aware of your heart centre.

Awareness of the heart centre.

Feel your body breathing. (pause)

Feel your chest rising and falling.

Feel the weight of any clothing on the chest. (long pause)

Notice the texture of any props you’re using or clothing you’re wearing. (long pause)

Picture the room you’re in. The space around you… the floor… the walls… the ceiling. (long pause)

Know that your Yoga Nidra practice is wrapping up.

Take a couple of deep breaths and notice any scent in the room.

Take deep breaths, noticing any scent in the room. (long pause)

Yoga Nidra is now complete. (pause)

Move your body in any way that feels good. Stretch, roll your ankles and wrists. 

Maybe draw your knees into your chest if you’re lying down. Whatever feels nice. (long pause)

And if you’re lying down, when you’re ready, roll to the right side. (pause)

Take a few deep breaths, awareness coming back into your day, holding any sensation of ease, tranquility or rest from your practice today. (long pause)

Now taking your time, if you were lying down, move slowly up to sitting.

There’s no rush. (long pause)

Sitting with comfort and ease, take a deep breath in… and a long breath out.

If you like, mentally repeat your sankalpa or “I am at ease”, one more time, to keep it top of mind. (pause)

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

Take a deep breath in.

Om Om Om Shanti Shanti Shanti (pause)

When you’re ready, slowly open your eyes.

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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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