Free 25 Minute Yoga Nidra Script to Awaken Your Vibrancy [PDF]

Settling

Getting cozy, lying down or sitting, supported, whatever feels right for you, right now. 

Getting ready for this practice to awaken your vibrancy.

Tuck a thin pillow or folded blanket under your head if you like.

Cover yourself with a blanket if you like.

Do anything you need to do to get as comfy as possible. (long pause for settling)

Doing a check in now to notice if there’s anything that might distract you – a tight waistband, cold hands, an uncomfortable fold or twist in your clothing – anything that might distract you.

Make any adjustments you need, now. (long pause)

Now beginning the process of melting tension. Starting at your feet, allow your feet to let go of any tension, melting.

Now the legs, tension melting.

The hips… (pause)

The whole back, melting in to the surface supporting you. (pause)

Arms melt… shoulders melt… neck… jaw… forehead and scalp.

Notice the sensation of stillness settling in.

The opportunity to simply rest.

Nothing asked of you.

Nothing to accomplish.

Simply being.

Take a deep breath in… and as you exhale, settle further into this sensation of simply being. (pause)

All the cares of the day fall to the side.

You can release them in this moment. (pause)

Allow your mental “to-do” list to fall to the side. You can come back to any important thoughts after your practice, but for now, set them aside.

Or, if there are thoughts you’d like to let go of entirely, feel free to let go of them entirely. (long pause)

In this moment, let everything fall to the side, giving you space to freely dive within, connect with your self and allow your natural vibrancy to shine forth.

This journey to reconnect with your natural vibrancy will be effortless.

The more effortless your awareness, the more easily your vibrancy will shine through. (pause)

Effortless.

Radiant. (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

Now, if you have a sankalpa that fills you with joy, allow it to arise in your awareness.

If not, if it feels good you can use the affirmation: “I am vibrant”. Or simply hold the feeling or a memory of vibrancy. (pause)

If it feels good, repeat your sankalpa or “I am vibrant” now. (pause)

Know that it is manifesting the instant you repeat the thought.

If it feels good, repeat it once more, feeling that it is manifesting even further now, with more strength. (pause)

And finally, if you like, repeat it one more time, feeling that as you do, your sankalpa is manifesting with great strength, ease and speed. (pause)

Take a moment now to feel the joy of your sankalpa already becoming reality. (long pause)

Rotation of Consciousness

Now beginning to enliven the whole body with energy.

It’s very effortless.

Where awareness goes, energy flows.

Simply shift awareness freely from point to point, and energy will automatically be swept throughout your entire body.

Begin with awareness of the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Sweeping awareness over to the left hand thumb

Index finger

Middle finger

Ring finger

Little finger

Energizing the body, effortlessly, simply by moving awareness

Move awareness over to the right wrist

Left wrist

Right elbow

Left elbow

Right shoulder

Left shoulder

Hollow of the throat

Sweeping awareness to the 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

Chin

Hollow of the throat

Heart centre

Right side of the chest

Heart centre

Left side of the chest

Heart centre

Navel centre

Lower abdomen

Right hip

Left hip

Right knee

Left knee

Right ankle

Left ankle

Right big toe

Second toe

Third toe

Fourth toe

Little toe

Left big toe

Second toe

Third toe

Fourth toe

Little toe

Be aware of the whole right side of the body

As you sweep awareness through the whole right side of the body, you sweep energy through the whole right side of the body (pause)

Be aware of the whole left side of the body

As you sweep awareness through the whole left side of the body, you sweep energy through the whole left side of the body (pause)

Now be aware of the whole body together

The whole body together

Awareness diffused over the whole body, infusing energy through the whole body.

Diffused awareness, infusing energy.

Effortless. (pause)

Refreshed by the energy of your own awareness. (long pause)

Breath Awareness

Feel as if the whole body is breathing. (long pause)

The whole body, alive with energy.

The whole body, surrounded by energy.

Inhaling and exhaling with the whole body.

No need to change the breath in any way.

Natural breath. Simply observe.

Inhaling and exhaling with the whole body. (long pause)

Feel the exchange of energy – cosmic energy from all around you coming in with each inhale.

Energy within you being shared as you exhale.

Continue to watch this exchange.

Energy in, energy out.

Unlimited energy.

Breathing with the whole body.

Full access to infinite energy all around you.

Every pore of your being drawing it in with each inhale. (pause)

Allow awareness of your body to diffuse even more.

Notice the energy flows in with even more ease as you diffuse awareness.  (pause)

Drawing in infinite energy.

Effortless.

The more effortless, the more energy flows through. (pause)

Breathing in this way for just a few more breaths.

Energy in, energy out.

Effortless.

Simply observe. (long pause)

Symbols/Visualization

Continuing to be the witness as you dive into the wellspring of infinite beauty within you.

A treasure trove of creativity, ideas and wisdom.

All your own.

Already within you, accessible anytime.

Familiar symbols will be named. Images or feelings might or might not arise. 

Both are fine.

Nothing to do but be the witness, like watching a movie screen.

Simply watching, with curiosity and wonder. (pause)

A bright pink daisy (repeat 3 times)

A bowl of bright, yellow lemons (repeat 3 times)

A violet sunset (repeat 3 times)

Sparkling water (repeat 3 times)

Gleaming gold coins (repeat 3 times)

Vast green fields (repeat 3 times)

A fluffy white bunny (repeat 3 times)

Clear blue sky (repeat 3 times)

(pause)

If any insights, ideas, memories or inspiration came to you, you can come back to that later. If not, that’s fine too. 

Know this time has been useful in stimulating your creative capacities whether or not you’re aware of it.

Sankalpa

Now, if it feels good, coming back to your sankalpa or the affirmation:

“I am vibrant”. Allow the feeling to arise in your awareness. (long pause)

Repeat your sankalpa or “I am vibrant” three times, mentally. (long pause)

Take a moment now to feel the joy of your sankalpa already manifesting. (long pause)

If you’d like to continue visualizing your sankalpa manifested, then do.

If you’d like to dive deeper, bring awareness to the point between the eyebrows. 

Awareness moving to the point between the eyebrows. Not as a physical point of flesh and bone, but as a centre of consciousness.

There is expansion, limitlessness here. Still, silent, limitless. (long pause)

If it feels peaceful, and freeing, allow your awareness to dive into that limitless expanse for the next several minutes. (pause for 2-10 minutes)

Externalization

Ommmmm…

Bring your awareness back to the point between the eyebrows. If the mind has wandered off, that’s fine.

Simply bring your awareness back to the point between the eyebrows. (long pause)

Now allow awareness to move down to the nostrils.

Notice the breath moving in and out of the nostrils. (long pause)

Move awareness down further, to the heart centre.

Bring your awareness to your heart centre. (pause)

Notice the heart centre rising on inhalation, falling on exhalation. (pause)

Take a deep breath in, notice awareness coming back to your body.

Awareness rising to the surface, coming back to your body.

Deep breath bringing the energy back to the surface of awareness.

Back to awareness of the body.

Feel the movement of the deep breaths breaking up the stillness.

Yoga Nidra is now complete. (pause)

Feel your whole body – legs, arms, back, head, resting on the surface beneath you. (pause)

Notice my voice in the room. (pause)

Notice yourself in the room. (pause)

Wiggle your fingers and toes. Feel them alive with energy.

Bring more energy to the body by stretching or moving however you like. Feel energy alive in the body. (pause)

And if you’re lying down, when you’re ready, roll to your right side.

Take a few deep breaths here. Recalling your practice of bringing vibrancy to the surface, to shine through freely and easily. (long pause)

And if you like, repeating your sankalpa or “I am vibrant”, one more time.

If you were lying down, keep your eyes closed if you can and slowly press yourself up to sitting. 

Take a deep breath. Notice the energy rising as you sit upright. (long pause)

We’ll finish by chanting Om three times and Shanti three times. Feel the energy rise with the chant.

And after a pause in silence, open your eyes when you’re ready, allowing your vibrancy shine through, brightly and effortlessly.

(Chant Om Om Om Shanti Shanti Shanti then pause for silence.)

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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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