Free 30 Minute Grounding Yoga Nidra Script [PDF]

Settling

Lying down comfortably – on your back, your side or your abdomen.

Or sitting up, supported.

Any position is fine. Stretched, curled, it doesn’t matter.

Listening to the body and choosing the position that best suits you, right now, for this practice of grounding. (pause)

Getting ready for this grounding practice of Yoga Nidra.

Cushioning your head with a pillow or blanket.

Cover yourself with a blanket if it helps you feel grounded. Or maybe two blankets. (pause)

Maybe you’d like to hug a bolster or blanket. (pause)

Maybe if you’re lying on your abdomen, you’d like the weight of a folded blanket on your back. (pause)

Maybe an eye pillow to soothe your eyes. (pause)

Just listening in and answering the call.

What is your body asking for in this moment? (pause)

Propping and positioning yourself in any way you’d like right now. (long pause)

During this practice, you can move your body any time you need, but make yourself so comfortable you won’t want to move. (pause)

Check that everything is just right. (pause)

Check that your feet are comfortable. (pause)

Legs are comfortable. (pause)

Hips are comfortable. (pause)

The whole back. (pause)

Arms and hands. (pause)

Shoulders. (pause)

Neck. (pause)

Jaw, tongue, forehead. (pause)

The whole body, as comfortable as can be. (pause)

Feel the support of the surface beneath you. Let it hold you as you completely surrender to gravity. (pause)

Letting go into the support.

Allow your body to sink into the earth beneath you.

Settling into the earth. (pause)

Held by the earth. Unconditionally. Without expectation. (pause)

Nothing expected of you. Nothing to do. (pause)

Take a deep breath in… and as you exhale, let go of anything you think you need to do right now. (pause)

There’s nothing you need to do. Nothing you have to think about. Set everything aside. (pause)

Body is settling in. (pause)

Attention is drawing inward. (pause)

Inhale feeling present in this moment.

Exhale letting go of anything outside of this moment.

Inhale feeling present in this moment.

Exhale letting go of anything outside of right here, right now. (pause)

Allow your sense of hearing to extend out, like a microphone, receiving sounds, but without analyzing. 

Simply receiving objectively. Receiving any sounds. (pause)

The farthest sounds (pause)

Near sounds (pause)

Maybe even the sounds within your own body. The sound of your own breath. (pause)

Become aware of the body. Be aware of your whole body from the top

of your head down to the toes and from the toes up to the crown of your head.

Be aware that your body is resting comfortably. (pause)

Feel stillness in your body.

If at any time you need to move, then move.

Otherwise, you’re free to settle in to the comfort you’ve built for yourself.

Free to settle into your comfortable rest nest. (pause)

Free to do nothing. (pause)

Absolute comfort.

Just as you like it.

Just for you.

Effortless. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Now move your awareness into the body – deep into the bones.

Taking an effortless journey throughout the body from point to point.

Freely shifting awareness from one point to the next.

Don’t get stuck on any one point.

No need to concentrate, think or analyze.

There’s no way to do this incorrectly. (pause)

Simply keep moving awareness swiftly and freely.

Starting by becoming aware of the right side of the body

Become aware of the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Palm of the hand

Back of the hand

Effortless

Right wrist

Lower arm

Elbow

Upper arm

Shoulder

Armpit

Right side of the ribs

Right side of the waist

Hip

Thigh

Knee

Lower leg

Ankle

Heel

Sole of the foot

Top of the foot

Right big toe

Second toe

Third toe

Fourth toe

Fifth toe

Awake and aware

Move awareness to the left side

Become 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

Lower arm

Elbow

Upper arm

Shoulder

Armpit

Left side of the ribs

Left side of the waist

Hip

Thigh

Knee

Lower leg

Ankle

Heel

Sole of the foot

Top of the foot

Left big toe

Second toe

Third toe

Fourth toe

Fifth toe

Awake and aware

Move to the crown of the head

Crown of the head

Forehead

Right temple

Left temple

Right eyebrow

Left eyebrow

Eyebrow centre

Sweeping awareness

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

Pelvis

Move awareness to the back of the body

Right buttock

Left buttock

Lower back

Middle back

Upper back

Right shoulder blade

Left shoulder blade

Back of the neck

Back of the head

Crown of the head

Move awareness down to the whole right leg

The whole left leg

Both legs together

The whole torso

The whole right arm

The whole left arm

Neck

Head

The whole front of the body

The whole back of the body

Become aware of the whole body together

The whole body together

The whole body together (long pause)

Breath Awareness

Now become aware of the breath in the nostrils. Just as it is. 

No need to do anything. Simply be aware of the breath. (pause)

Notice the breath coming in like two streams, through the nostrils. (pause)

Feel the streams flowing in along the floor of the nasal passages.

And feel the breath flowing out.

Streams of air flowing in along the floor of the nasal passages.

And streams of air flowing out.

Bring awareness to your right nostril.

Follow the inhalation through your right nostril, and as you exhale, feel it flow out through your left.

Keep awareness on the left nostril as you inhale, and exhale feel the breath flow out through the right.

Mental alternate nostril breathing.

Inhale through the right.

Exhale through the left.

Inhale through the left.

Exhale through the right.

Inhale through the right, count 1.

Exhale through the left, count 2.

Inhale through the left, count 3.

Exhale through the right, count 4.

Keep counting, up to 54.

If you lose track, start again. (pause for 2 minutes) (After 1 minute, say: “Awake and aware.”)

Now let go of the count.

Completely let go of the count.

It doesn’t matter what number you got to or if the mind wandered.

Simply let go of the count. (pause)

Symbols/Visualization

Shifting to inner wisdom now.

Effortlessly tapping in.

There is an infinite well of knowledge within you. (pause)

A series of symbols will be named.

The mind might or might not spontaneously project images.

There’s nothing for you to manifest, search for or think about.

Nothing to do, at all. (pause)

Simply be the witness. As if watching clouds in the sky.

Images or no images, it doesn’t matter.

Watching, with detached awareness. (pause)

A green field (repeat 3 times)

A grey elephant (repeat 3 times)

Muddy boots (repeat 3 times)

The pyramids (repeat 3 times)

A mossy rock (repeat 3 times)

A steaming mug (repeat 3 times)

Thick tree roots (repeat 3 times)

A dusty road (repeat 3 times)

Heavy quilt (repeat 3 times)

Starry sky (repeat 3 times)

(pause)

If any insights spontaneously occurred to you, take them with you. If not, that’s also fine. Know this time has been useful in awakening your creativity and intuition. (pause)

Externalization

Once again, become aware of the breath.

Be aware that the body is breathing. (pause)

Feel the sensation of your abdomen and chest rising and falling with each breath. (pause)

Feel the sensation of breath through the nostrils. (pause)

Notice the sensation of your body resting – the position of your body… any props under, on, or around your body. (pause)

Notice the texture of any fabric against the skin. (pause)

Notice the temperature of the air on your skin. (pause)

Be aware of the physical body.

Externalize your awareness.

Listening for sounds within the room. (pause)

Become aware of the room you’re in – the floor, the walls, the ceiling, the objects in the room. (pause)

Awareness of the room you’re in.

Awareness of your body resting comfortably in the room.

Take a deep breath in… bringing awareness back into the body and back into the room. (pause)

Yoga Nidra is now complete. (pause)

Begin to wiggle your fingers and toes. (pause)

Stretch or move your body any way you like. (pause)

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

Take a few deep breaths. (pause)

If you were lying down, press yourself up to sitting. 

Keep your eyes closed if you can. Take as much time as you need. (pause)

Sitting up, back straight as straight as you can make it, top of the head rising toward the ceiling.

Take a few deep breaths in, feeling the energy start to rise again, yet, feeling grounded and connected to the earth beneath you. (pause)

Feel your connection to the earth beneath you. Stable and secure. (pause)

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

Om is a universal mantra, and Shanti means peace.

Om Om Om Shanti Shanti Shanti (pause)

When you’re ready, softly, slowly open your eyes. 

Adjusting back into the room, back into your day, refreshed and grounded.

Save significantly with our Bundle offers

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.

Instant Download

• Digital Download
• Digital file type(s): 1 PDF
• Your files will be available to download once payment is confirmed

Frequently Asked Questions