Free 30 Minute Yoga Nidra Guided Meditation Script [PDF]

Closing the Eyes and Being Present

Close your eyes and quiet your mind.

Be still.

Let go of all thoughts, worry, and tension.

Give yourself fully to a higher power. Relax, trust, and let go…

Breathe in fully and exhale with a deep sigh…

And again, breathe in fully and exhale with a deep sigh… And let go even more….

Feel a deep sense of contentment and peace in your heart.

(pause…)

Deliberate Tension and Relaxation

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

Those with cardiac disease, hypertension, or glaucoma should use caution.

If you cannot have undue pressure in the head for any reason, it is important that you breathe normally and only lightly tense the body.

Upper Body:

As you inhale, make fists and deliberately induce stiffness and tension 

throughout your shoulders, arms and fists.

Tighten…tighten…even more.

Now let go completely. Relax.

On your next exhalation, relax even more. Let go.

Observe and feel the flood of energy in your arms… (pause…)

Lower Body:

This time as you inhale, deliberately induce stiffness and tension in hips, legs and feet. Tighten…tighten…hold..hold.

Let go. Let go completely. Relax. Observe the flood of energy in your legs… (pause…)

Whole Body:

This time tighten and tense the entire body as you inhale: arms, hands, shoulders, feet, legs, face….

Tighten…tighten…

Now let go completely. Relax.

On your next exhalation let go even more.

Observe and feel the energy extending to all the muscles, nerves and cells of your entire body.

Release any holding…anywhere.

(pause…)

Bumblebee Breath

I will guide you in the next phase to enter into deeper and subtler levels of relaxation through the bumblebee sound and breath.

Use your thumbs to gently close your ears, just tight enough so that you can still hear me. 

Rest the remaining fingers on either side of the forehead.

In a moment, we will take a deep breath in and with closed lips, we will begin to hum the sound of the bumble bee. 

Change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull.

Now, take a breath in and follow me……Mmmmmmmmm (Allow up to 7 breaths.)

Now stop…bring your arms by your sides…and be still.

Bring your total undivided attention to your whole body.

Feel the stimulating impact of the vibrations extending throughout your whole body.

Observe your energy field expand and grow, extending everywhere and filling every nerve and cell of your body…

Now bring your attention to the eyebrow center…

And empty your mind into the flood of energy.

Drop into complete silence and deep stillness.

(pause….)

Universal Instructions

As we enter this next phase of Yoga Nidra, remain as motionless as possible. 

If you need to move or make an adjustment do so mindfully, returning to stillness as soon as you are able.

Resolve to remain awake staying in touch with the sound of my voice.

Allow your entire body to respond directly and non-mentally to my words.

Allow any disturbances, external or internal to draw you more deeply within.

Now shift from thinking and doing to feeling and being (pause…)

Do absolutely nothing from now on. (pause…)

Drop into the deepest state of tranquility, stillness and peace in the third eye.

Now your consciousness is in direct communion with your energy body. (pause…)

Complete Yogic Breath

Now follow my guidance as we begin the relaxation breath…

Breathing in deeply fill your lungs from the bottom to the top as if you are filling a water bottle.

As you breathe out empty your lungs from the top to the bottom…

Let your breath be slow and steady.

Observe the movement of your abdomen and chest.

Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.

Let this feeling extend to every part of your body.

Let this entire process of breathing be the vehicle for deepening your relaxation. 

(pause…)

Now redirect your full attention to your breath.

Bring your undivided attention to the movement of your abdomen and chest

as you breathe in and out.

Create no struggle around breathing; use the breath to release any tensions.

Let the flow of your breath be steady and uniform as much as possible.

(pause….)

With each breath out, release any tension held in your body and anticipations in your mind……let go…

With each breath in, fill every nerve and cell with pulsating, healing energy.

Now breathe normally and be still…

(pause….)

Bring your total attention to the energy field felt in the form of sensations in your body.

Let all the tension simply melt, drain away and dissolve in the expanding energy field.

Bring your attention to your eyebrow center….

Empty your body and mind and enter deeper levels of stillness and silence.

(pause….)

Integrate

Do absolutely nothing from now on.

Settle into the silent Source of your being.

(pause…)

Heavy and Light

Heavy:

As I name the body part bring your total attention accompanied by a feeling of heaviness… sinking….like a stone in water…

Both feet…heavy…like stones…

Calves and knees…heavy…sinking…deeper

Thighs and hips…very heavy…like lead…

Abdomen, chest and back…gravity pulling you down… deeper…

Shoulders, arms and palms…Very…very heavy

Feel your entire head…heavy like a stone

Give your body completely and totally to the omnipresent field of gravity

(pause….)

Now experience your whole body heavy like a rock.

Feel your whole body sinking…deeper and deeper…. Totally let go…into the pull of gravity…

Sinking deeper into stillness and silent awareness…

(pause…)

Light:

Now shift your attention and as I name the part of the body, let all the heaviness drain away…

Let your body be buoyant and light…like a fluffy cloud…

Both feet…limp and light…

Calves and knees…empty and free…feel it

Thighs and hips…hollow, weightless

Abdomen, chest and back…light and empty

Shoulders and arms and palms…floating…

Head…hollow…empty

Feel your whole body; empty…light and hollow

Sense the emptiness of your body, and silence of your mind

(pause…)

Energy Body: (optional)

Be free of all inhibitions and boundaries of your body and mind, past and future.

Feel the feathery lightness of your Energy body.

Enter the power of Presence and protection of your Energy body.

Feel completely safe and secure.

Give yourself permission and freedom to float out of your Physical body and drift.

Feel yourself getting lighter and lighter until you begin to float in the air.

Release your Energy body from your Physical body.

Let it freely float like a cloud in the sky.

Enter and experience the freedom of this new dimension.

Experience being released and freed from identification with your body and mind.

Witness your body completely at peace resting in stillness.

Recognize you are the Spirit separate from the Physical body.

Enjoy the Spirit freed from all limitations.

Experience your entire body and being, freed from fear of pain, hurt and suffering.

Feel the innate healing wisdom of the body, liberated and functioning optimally.

(pause…)

Now relax back into your physical experience as you remain deeply established in your connection with Spirit in faith and trust.

(pause…)

Integration Resting in Awareness/Third Eye

(Note: Incorporate a few breaths of silence between each line or two, with a space of 8-10 breaths at the deepest point of your integration. You do not need to read all lines.)

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation. (pause…)

Here, there remains nothing to do or achieve, you have entered the domain of grace.

Allow yourself to merge into this space and be empty…

(pause…)

In this domain of integration, you are witness of all that is happening but doing nothing to make it happen…

(pause…)

All that can never be done by your doing can happen only in the non-doing presence of your being…

(pause…)

Feel completely safe and comfortable as you hand yourself over to the power and protection of the Presence…

Feel it…. experience it….be it….

(pause…)

Hand over all fear, apprehension and anxiety about all that you want to change control and manage…let go of all doing…

(pause…)

Feel yourself as time-transcendent Presence, right now… (pause 8 breaths….)

Intention

Here your Intentions and affirmations are actualized and fulfilled with effortless ease.

If you have self-defeating patterns or habits that are holding you back that you want to be freed from, make that your Intention now.

Repeat your Intention now silently three times (pause…)

Allow it to go to the deepest levels of recognition with no hesitation.

Know that your higher Self recognizes, honors and accepts your intention.

Have faith and trust that it has been heard and is being acted upon by a higher power of the Source within.

There is no need for you to do anything about it…

(pause…)

Affirmations

(Note: You can combine categories, however use up to three affirmations in total or repeat one affirmation three times. Give time to let each affirmation be absorbed.)

Allow your entire Self to respond spontaneously and effortlessly to what I say….

General Affirmations:

I am released from my self-image to experience the infinite potential unfolding from within me.

My Source is silent stillness. I rest in peace.

I am the non-participative observer, separate from my thoughts and emotions that come and go.

I hold no one responsible for all that has happened in the past. 

I am free and clear of all that has happened in the past.

I go to the Source within that heals all conflicts and restores my health and peace of mind.

I am at peace with myself as I am, and the world as it is.

Health and Healing Affirmations:

I return to the innate wisdom of my body to heal itself. I remain in restful awareness.

I relax so completely and let go so fully that the inner healing blueprint of my body functions freely and optimally.

I have entered a complete state of synergy and balance.

I let the radiant light of love melt and disperse the blocks in my body and mind.

I replace resentment and regret with total acceptance and forgiveness.

(pause…)

Higher Self and Spiritual Guide

Establish yourself firmly in faith and trust to receive the grace, protection and guidance of the higher Self within you.

The more often you go to your Source, the easier it will be to return there and longer you can stay there.

Feel the presence of your own spiritual guides, family members or mentors surrounding you and blessing you…

Accept their blessing and grace…embody it and spread it wherever you go…

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the Source within.

You are the emissary of light and love.

Carry it everywhere you go and to everyone you meet.

If you have an area that you feel needs healing, physical, mental or emotional allow this light and love to flow into that area now.

(pause…)

Externalize

Now, begin to become aware of the rising and falling of the breath.

(pause…)

Slowly…feel yourself beginning to rise to the surface of awareness.

(pause…)

Sense the body resting on the floor. The quality of the air as it touches the

skin. (pause…)

Gradually, you can move, as if you are waking from a restful sleep.

Bend your knees and pull them closer to your chest, rock sideways gently, take your time; do not hurry.

Then just turn onto your right side and curl into a fetal position…..feel the safety, comfort and protection of the womb of existence.

Bring your Intention into your awareness again. Change nothing.

Every time you find yourself in reaction, you are empowered to replace it with your Intention.

Now you can gradually move and begin to sit up with your eyes closed.

Continue to stay deep in this deep inner experience.

Regardless of what you consciously recognize that has or has not changed, know that something deep within has shifted to connect you with your Intention.

Become aware of your body…and bring a deep sense of peace and contentment with you as you bring attention back to the body…

Notice:

How relaxed the body is…

How soft the breath is…

How silent the mind is…

How quiet the heartbeat is…

Be still…and be grateful.

Know that you can easily enter here again and again.

Now, you may gradually open your eyes.

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