Free 25 Minute Yoga Nidra Script for New Beginnings & Fresh Start [PDF]

Settling

Finding a comfortable place to lie down, or sit up, supported.

Getting ready for this practice to help you open up to a fresh start. (pause)

Support your head and neck with a thin pillow or folded blanket. (pause)

Cover yourself with a blanket if you like. (pause)

Do anything you need to do to become as comfortable as possible. (long pause for settling)

Set aside anything that’s on your mind. You can always come back to the thoughts later if you like. Or you might find that some of the thoughts weren’t so important, and you might choose to leave them aside for good. 

Either way, there’s nothing you need to take care of right now.

Give your mind a chance to rest so you can come back to any thoughts with renewed clarity.

Set everything aside now for this time to rest and refresh. (long pause)

Take a deep breath in, and exhale, release.

Take another deep breath in and as you exhale, feel a sense of ease begin to set in.

Once again, deep breath in, and as you exhale, allow the peaceful feeling of ease to set in. (pause)

Scanning for tension now, check that shoulders are away from the ears. (pause)

Release the jaw.

Allow your head to sink into the support beneath it, or adjust if needed. (pause)

Scan your whole body, checking that you’re as comfortable as can be.

If not, make any adjustments needed or send messages of relaxation to any body parts where it’s needed.

Send messages of relaxation to any body parts where it’s needed. (long pause)

Begin to feel the stillness. Rest in that stillness. (pause)

Become aware of distant sounds. (long pause)

Allow your sense of hearing to extend out, receiving all sounds present at this moment, effortlessly and without analysis. Simply receiving with effortless awareness. (long pause)

Now bring your hearing into the room. Receiving sounds within the room. (long pause)

Listen for the soft sound of your body breathing. (long pause)

Feel the body resting. (long pause)

Be aware of your body breathing.

Your body breathing itself. (pause)

Nothing to do. (pause)

No need for concentration. Just effortless awareness. (pause)

Not thinking, just sensing.

Noticing.

Observing.

Effortless.

Pure awareness.

Effortless. (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

Notice the sense of freedom in this effortless awareness. (pause)

This is the core of your being. Free and effortless.

Notice this natural freedom of your being. (pause)

You are free to move your awareness in any way you like, any time you like.

If ever you feel layers of heaviness or dullness upon this free, effortless awareness, know that beneath them is your true reality, your true being, which is ever free. (pause)

You can shift awareness freely, anytime you like.

Take a moment now, to picture yourself refreshed. Dullness, heaviness cast aside, refreshed. Refreshed in any way that feels good. (pause)

What does it look like? (long pause)

Sound like? (long pause)

Feel like? (long pause)

And now, if it feels right, planting this seed thought in this deeper aspect of your being, to help you effortlessly, spontaneously refresh:

“I am free. I refresh anytime I need.” (pause)

“I am free. I refresh anytime I need.” (pause)

“I am free. I refresh anytime I need.” (pause)

Know this to be the seed of fresh new realities that will effortlessly spring forth from this moment on, whenever the need arises. (pause)

Rotation of Consciousness

Now taking a trip through the body, witnessing with curiosity and effortless awareness.

Allow the mind to hop from one body part to the next.

No need to think. Just awareness.

Awareness of any sensations, thoughts or feelings that might arise, but without attachment.

Simply noticing, and moving freely on.

Bring awareness to the point between the eyebrows The point between the eyebrows 

The hollow of the throat

The right shoulder

The right elbow

The middle of the right wrist

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Back up to the right wrist

The elbow

The shoulder

The hollow of the throat

Sweeping awareness over to the left shoulder

The left elbow

The middle of the left wrist

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

The elbow

The shoulder

The 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

The lower abdomen

The right hip joint

The right knee joint

The 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

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

Knee joint

Hip joint

Lower abdomen

Navel centre (pause)

Heart centre (pause)

Hollow of the throat (pause)

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Breath Awareness

Now for a moment, bring awareness to the nostrils.

Without making any changes to the breath, feel that the breath is coming in from far away in two separate streams, through the nostrils. (pause)

Two streams coming in through the nostrils and meeting behind the point between the eyebrows, in the centre of the brain. (pause)

Keep breathing in this way, two streams from afar, meeting behind the point between the eyebrows, in the centre of the brain. (pause)

Breath coming in the right nostril stimulating activity, passion. (pause)

Breath coming in the left nostril stimulating stillness, rest. (pause)

Two streams coming in, for the perfect balance. (pause)

Two streams from afar, meeting behind the point between the eyebrows, in the centre of the brain. Keep breathing this way for the next several breaths. (pause for 30 seconds)

Opposites

Now beginning to manifest sensations in the body.

Start by developing the feeling of heaviness.

Each part of your body becoming heavier and heavier.

Feel the right leg heavy like stone, sinking, into the surface beneath you.

Left leg becoming heavier and heavier, sinking, into the surface beneath you.

Now feel heaviness in hips… back… chest… The whole torso, sinking into the surface beneath you.

Shoulders sinking. Arms and hands. Head. Heavy and sinking down into the surface beneath you.

Manifesting the sensation of heaviness in the whole body. Entire body heavy, like stone. (pause)

Now, let go of the sensation of heaviness.

Completely let it go.

Release the sensation of heaviness from every part of the body.

Now awaken the sensation of lightness in the body.

Feel that every part of the body is filling up with lightness, like a helium balloon.

Body becoming lighter and lighter.

The right leg becoming light, lifting up.

Left leg filling up with lightness, floating up.

The right arm light. Left arm light.

The hips and torso, light as air.

And finally the head, filling with the sensation of lightness, floating right up.

Entire body, floating.

Experience lightness throughout the entire body. (pause)

Now, let go of the sensation of lightness.

Allow your body to gently release the feeling of floating.

Completely let go of the sensation of lightness.

Notice you can manifest or let go of the sensations of heaviness and lightness, any time you need. (pause)

You have the power to let go of the sensations of heaviness and lightness, any time you need. (pause)

Sankalpa

Now if you like, nourishing the seed thought for refreshment. If you repeat it with feeling and awareness, it will not fail. Say to yourself mentally,

“I am free. I refresh anytime I need.” (pause)

“I am free. I refresh anytime I need.” (pause)

“I am free. I refresh anytime I need.” (pause)

Know that fresh new realities are already beginning to effortlessly spring forth. (pause)

Take a moment to visualize, and feel, the joy of your refreshment already manifested. (long pause)

Externalization

Become aware of your breath.

Your body resting, breathing itself. (pause)

Listen for the soft sound of your body breathing. (long pause)

Feel the sensation of your body breathing. (long pause)

Allow awareness to rise back to the surface. Back to the body and the space you’re in.

Be aware of sounds in the room. (long pause)

Visualize yourself resting peacefully in the room. (long pause)

Know that the practice is coming to an end.

Take a deep breath in, feel awareness rising even more, back into the body.

Yoga Nidra is now complete. (pause)

Beginning gentle movements, wiggle your fingers, wiggle your toes. (pause)

Make any larger movements – move your feet, legs, hands, arms, whatever you like, however you like, and if you’re lying down, when you’re ready, roll to the right side. (long pause)

Take a few deep breaths, reminding yourself to take notice – after this reset, you might find yourself naturally, spontaneously, making new choices, starting new habits, letting go of heaviness, manifesting lightness. (pause)

Make a note to observe any shifts in feeling refreshed and free to shift anytime you like. (long pause)

And now, if you were lying down, keeping your eyes closed if you can, slowly press yourself up to sitting. (long pause)

Say to yourself mentally one more time: “I am free. I refresh anytime I need.” (long pause)

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

Take a deep breath in.

Om Om Om Shanti Shanti Shanti (pause)

Before opening your eyes, take one more moment to remember your joyful vision of your fresh start. 

And when you’re ready, softly open your eyes with a fresh new perspective.

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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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