Free 25 Minute Yoga Nidra Script for Steadiness & Stability [PDF]

Settling

Snuggle up in your favourite resting position – on your back, your side, your abdomen, or sitting, supported.

Any position that feels supportive is just right.

Getting ready for your Yoga Nidra practice for nourishment and steadiness. (pause)

Get as cozy and warm as you like. The cozier the better. 

Give yourself all the things – something soft and supportive under your head, warm socks, sweater, blankets, bolsters, cushions… whatever you need.

Take your time to get it just right. This is your special time for self care. (long pause for settling)

And now, once you’re all tucked in, safe and snuggled up, take a moment to ask yourself, “Is there anything else I could do to feel more cozy?” (long pause)

If anything came to you, make the upgrade now. Upgrading to decadent coziness. 

Or if you’re already there, begin to let go into that beautiful support and comfort. (long pause)

Now that you’re perfectly cocooned, and supported by the solid ground beneath you, if it feels good, you can surrender to gravity.

Begin to feel your shoulders relax… neck relax… arms and hands relax… back relax… hips… legs… feet.

Whole body, letting go into the steady support. Feel the support, steady, like a rock.

Know that you can move anytime you like, but if it feels good to just be held here in this steady support for a while, then enjoy that non-doing. (pause)

Body is resting.

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, 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)

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

Allow the feeling of your sankalpa to grow. Feel it nourishing your soul, bringing warmth to your heart, like a warm cup of tea. (long pause)

With a sure sense of steady confidence, repeat your sankalpa or “I am supported”, three times mentally now. (long pause)

You can be certain your sankalpa is already working it’s magic from deep within you. Bringing your heart’s desire to life and a sense of peace to your heart. (pause)

Rotation of Consciousness

Moving awareness into the body.

Moving awareness from point to point.

Begin with awareness of the right side of the body

Be aware of the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Palm of the hand

Back of the hand

Right wrist

Right lower arm

Right elbow

Right upper arm

Right shoulder

Moving over to the left side of the body

Be aware of the left hand

Left hand thumb

Index finger

Middle finger

Ring finger

Little finger

Palm of the hand

Back of the hand

Left wrist

Left lower arm

Left elbow

Left upper arm

Left shoulder

Steady awareness

Moving up to the crown of the head

Crown of the head

Forehead

Right temple

Left temple

Right eyebrow

Left eyebrow

Eyebrow centre

Right eye

Left eye

Right ear

Left ear

Right cheek

Left cheek

Right nostril

Left nostril

Upper lip

Lower lip

Chin

Throat centre

Right collarbone

Left collarbone

Right side of the chest

Left side of the chest

Heart centre

Navel

Lower abdomen

Move awareness back up to the crown of the head

Back of the head

Back of the neck

Right shoulder blade

Left shoulder blade

Upper back

Middle back

Lower back

Sacrum

Right hip

Right thigh

Right knee

Right lower leg

Right ankle

Right heel

Sole of the foot

Top of the foot

Right big toe

Second toe

Third toe

Fourth toe

Fifth toe

Steady awareness

Move over to the left hip

Left thigh

Left knee

Left lower leg

Left ankle

Left heel

Sole of the foot

Top of the foot

Left big toe

Second toe

Third toe

Fourth toe

Fifth toe

Be aware of the whole right side of the body (pause)

The whole left side of the body (pause)

The whole body together

The whole body together

The whole body together (long pause)

Breath Awareness

Now become aware of the navel.

Notice the body breathing itself. Just noticing.

Abdomen gently rises and falls with each breath.

Nothing for you to do.

Simply witnessing.

Awake and aware.

Be aware of the navel.

The navel centre is your centre for digestive fire, and creating warmth in the body.

Feel that with each breath in, you’re pulling energy down to the navel centre. (pause)

Each breath in, pulling energy down to the navel centre.

The navel centre transforms the energy into heat, and it’s radiated out to the whole body. 

Warmth radiated out to the whole body. (pause)

Visualize a blazing fire in the belly. Blazing fire at the navel centre.

Flames fanned bigger with every in-breath. (long pause)

Feel that with each inhale, the fire at the navel centre grows stronger.

With each exhale, heat moves out to all parts of the body. Right out to the fingers, toes and beyond. (pause)

Inhale fuelling the fire.

Exhale the warmth spreads.

Inhale fuelling the fire.

Exhale the warmth spreads.

Keep breathing this way for the next minute, feeling heat created in the body. (pause for 1 minute)

Symbols/Visualization

Now accessing the subconscious mind with symbols that are grounding, steadying, comforting.

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)

Sand dunes (repeat 3 times)

A hippopotamus (repeat 3 times)

Water evaporating on a hot rock (repeat 3 times)

Sunglasses (repeat 3 times)

Stonehenge (repeat 3 times)

A steaming bowl of sticky rice (repeat 3 times)

Sunbeam on a carpet (repeat 3 times)

A thick, oversized beach towel (repeat 3 times)

A hot bath (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 supported”, or the statement you chose earlier. (pause)

Allow the feeling of your sankalpa to grow. Feel it nourishing your soul again, bringing its same warmth to your heart, like a warm cup of tea. (long pause)

With a sure sense of steady confidence, repeat your sankalpa three times mentally now. (long pause)

Your sankalpa has been planted, with deep, strong roots in your being.

There’s nothing else you need to do.

You can feel comforted knowing your sankalpa is supporting you from deep within.

Take a minute now to dive into that peace and comfort.

Peace and comfort at the heart centre.

Rest your awareness at the heart centre. (pause for 1-5 minutes)

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 or blankets 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.

If you’re lying down, maybe hug your knees into your chest. Rock around on your back. Whatever feels nice. (long pause)

Now also if you’re lying down, when you’re ready, roll to your right side. (pause)

Take a few deep breaths, awareness coming back into your day, holding any sensation of steadiness, support, comfort or warmth 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 steadiness, take a deep breath in… and a long breath out.

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

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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