Free 30 Minute Sacred Rainbow Light Yoga Nidra Script [PDF]

Settling

Getting ready for your Yoga Nidra practice.

This is your time to rest, connect, discover, or take whatever you’d like from this practice today.

Building yourself a comfortable rest nest, whatever that might look like.

Lying on your back in savasana, or maybe lying on your side, or sitting up, supported.

Whatever is best for today, give yourself full permission to do that.

Maybe you have a pillow under your head, a blanket covering you, fuzzy socks – whatever is going to help you feel as comfortable as possible. (pause)

Getting as comfortable as possible so you can feel fully supported and free to release tension.

If you like, cover your eyes with a light eye pillow or scarf.

If you feel any tension in your back while you’re lying down, place a pillow, rolled blanket or bolster under your knees.

Do all the things you need to do to make yourself sublimely comfortable.

Make any adjustments you need. (long pause)

Make any final adjustments now to feel perfectly at ease. (pause)

Feel your body sinking into the support beneath you.

Body fully supported, effortlessly dropping into a state of peace.

Dropping into a state of non-doing. (pause)

Nothing to do. Letting go of doing.

Shifting, into being.

Feel your body let go of tensions as you give it this sweet permission to do nothing. (pause)

Feel your body sigh ahhhhhh at this opportunity to do nothing. (pause)

Letting go of doing.

Shifting into being. (pause)

This is the opportunity your body has been waiting for.

The opportunity to relax and renew, in a state of complete ease.

Notice the sensation of your body letting go of tension in the shoulders. (pause)

Letting go of tension in the back. (pause)

Letting go of tension in the arms. (pause)

The legs. (pause)

The face. (pause)

Body completely letting go of tension. (pause)

Body is stilling and at ease.

Effortless awareness of this peaceful state of non-doing. (pause)

Allow your awareness to shift now to the sound of the breath. (pause)

Listen closely to this soft sound of the body breathing itself. (pause)

Feel the stillness of the body. The body can move anytime you need, but if you don’t need, dive into the peace of the stillness. (pause)

The body rests, while the awareness moves and explores.

Awake.

Aware.

Effortless. (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

Now if you’d like to make a sankalpa, a heart-felt resolve, allow it to arise in your awareness.

Allow the feeling of your sankalpa to arise. (pause)

Vividly see your sankalpa manifested. (pause)

Energetically feel your sankalpa manifested. (pause)

And now, repeat your sankalpa mentally, three times with absolute certainty and feeling. (pause)

Feel with certainty that your sankalpa has been received. 

There’s nothing you need to do. Your sankalpa is already being manifested.

Rotation of Consciousness

Now moving awareness within the body.

Experiencing energetically rather than physically.

Several locations will be mentioned.

They are energetic pathways.

Allow attention to move freely from one point to the next. No need to concentrate, just moving awareness.

If sensations or experiences arise, simply take notice and move on.

Begin with effortless awareness of the point between the eyebrows

Effortless awareness of the point between the eyebrows

The hollow of the throat

Shifting freely

The right shoulder joint

Elbow joint

Wrist joint

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Experiencing energetically

The right wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Over to the left shoulder joint

Elbow joint

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 left wrist joint

Elbow joint

Shoulder joint

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

Tip of the tailbone

The right hip joint

Right knee joint

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

Tip of the tailbone

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 joint

Knee joint

Hip joint

Tip of the tailbone

The navel centre

The heart centre

Hollow of the throat

The eyebrow centre (pause)

Experiencing the whole right side from the crown of the head to the tips of the toes and from the tips of the toes up to the crown of the head.

Now the whole left side from the crown of the head to the tips of the toes and from the tips of the toes up to the crown of the head.

And now the whole body together

The whole body together

The whole body together

Field of energetic sensation

Field of being (pause)

Breath Awareness

Notice this field of being, or the whole body, breathing.

The whole self, breathing. (long pause)

Inhaling, pulling in cosmic energy.

Exhaling, releasing tension.

Inhaling energy.

Exhaling fatigue.

And if it feels good, breathing in light – radiant and energizing.

Exhaling anything you need to release, like dark smoke leaving your being.

Inhaling radiant light.

Exhaling anything you’d like to release, as dark smoke that immediately dissolves.

We’ll take a minute now to breathe. Just breathe.

If you like, continue breathing in light, exhaling dark smoke, or return to breathing normally. (pause for 30 seconds)

Symbols/Visualization

And now, visualize yourself resting on a warm, and completely private sandy beach. (pause)

Waves are lapping against the shore, creating a serene setting for rest and reflection. (pause)

You are about to take a sacred pilgrimage to a healing waterfall. (pause)

See your energetic body rise up from your physical body. 

Energetic body separating from the physical body, ready to explore on this sacred pilgrimage. 

You are completely free in your energy body. You can move in any way you like. (pause)

As you fly into the clear blue sky, you see your physical body resting safely and peacefully below you, on this beautiful private beach.

Fly over the lush green jungle. Notice the palm trees, colourful birds, abundant tropical fruits. (pause)

In the distance you see a flowing river.

You fly to the river, following it along as it winds through a rocky range. (pause)

You fly close to the water of the gently flowing river – it is crystal clear and you can see an abundance of plant life growing beneath the water, shiny fish with bold stripes playing amongst the reeds, and smooth stones in many shades. (pause)

You notice the sound of the river is getting much louder.

You look up to see that the river drops off, over a cliff up ahead.

You fly over the cliff and look behind you.

You have arrived here at the sacred waterfall.

It is breathtaking. 

Crystal clear water falling over grey stone, creating a massive and vibrant rainbow. (pause)

You fly to the base of the rainbow where there is a smooth stone to stand on and only the faintest spray of water – just enough to stay comfortable in this tropical environment. (pause)

You are now standing in this vibrant, luminous rainbow. (pause)

All colours are projected on you. You are bathing in radiant light in every colour. (pause)

Radiant energy. (pause)

One colour is attracting your attention most. (pause)

You notice this and sense that this colour has a healing gift for you. (pause)

You might not know what that gift is, but in this moment, you know you don’t need to think about it. 

You can simply enjoy the light and the radiance of this rainbow as your being absorbs whatever it needs. (pause)

Your being knows just what to do. Your being knows exactly why it needs that colour’s energy right now.

You stand strong in the radiance of this rainbow for several moments, serene and blissful. Taking in anything you need from this colourful light, without thinking, just feeling. (long pause)

Sankalpa

In this luminous rainbow, allow your sankalpa to arise in your awareness.

Allow the feeling of your sankalpa to arise. (pause)

Repeat your sankalpa three times, with feeling and certainty. (pause)

Know that all you need is here, within you.

Your sankalpa is already being manifested.

You give gratitude for your experience in this rainbow light and prepare to fly back to the private beach. (pause)

You take off from the smooth grey rock, fly up to the top of the cliff and follow the clear, flowing river back. (pause)

Over the jungle you see the vibrant green trees again, the fruits, the birds.

Arriving back over the beach, you see your body resting serenely. (pause)

You come back into the physical body.

Back in the physical body, integrating the experience of your energy body with your physical body. (peace)

Externalization

Bring awareness to your heart centre.

Notice the chest rising and falling with each breath. (pause)

Listen for the sound of the breath. (pause)

Yoga Nidra is now complete. (pause)

Taking a few deep breaths now and notice sensation coming back to the body. (pause)

Wiggle your fingers and toes and feel the energy back in the body like electrical currents.

Stretch or move your body any way you like. And feel energy begin to flow through each body part as you move. (pause)

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

Take a few deep breaths and mentally repeat your sankalpa one more time. (pause) Feel it fill your whole being. (pause)

Remember your experience in the rainbow light. What would you like to take with you from your experience today? (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 as straight as you can make it, top of the head rising toward the ceiling.

Take a few deep breaths in, feeling the energy rising. (pause for 3 breaths)

And finally, when you’re ready, softly, slowly open your eyes.

Adjusting awareness back into the room, back into your day, refreshed and in peace.

With eyes softly focused, take a few breaths, taking in this space around you, with awareness of yourself in it. (pause)

Close your eyes once again and we’ll finish by chanting Om and Shanti three times each.

Feel the energy rise within you as you chant.

Om Om Om Shanti Shanti Shanti (pause)

And softly open your eyes again, taking any positive experience from your practice today into the room and into the rest of your day.

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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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