Free 30 Minute Yoga Nidra Script for Renewal and Rebirth [PDF]

Settling

Find yourself a comfortable place to lie down, or if you prefer, a place to sit up, supported.

Getting ready for this Yoga Nidra practice to help you shift beautifully into the season of rebirth. (pause)

Have a thin pillow or blanket tucked comfortably under your head. (pause)

Cover yourself with a blanket if you like. (pause)

Do anything you need to do to become as comfortable as possible. (long pause)

Set aside anything that’s on your mind. Right now, there’s nothing you need to do. 

Set everything aside for this time to connect within. (pause)

If you’re lying in savasana, legs are apart. Feet flopped out to the sides. 

Your arms are away from the body, leaving space beneath the armpits. Palms are facing up. (pause)

In any position, shoulders are away from the ears. (pause)

Check that your neck is in line and feeling comfortable. (pause)

Check for any lumps or bumps of clothing, jewellery, or the surface beneath you that might draw your attention away. 

If you find any, adjust them now. (pause)

Scan your whole body, checking that you’re as comfortable as can be and that there’s nothing calling your attention – nothing that might draw your attention away from your practice of Yoga Nidra. (pause)

Take a deep breath in… and a long breath out.

Take another deep breath in, and as you exhale, feel yourself settle, and let go. (pause)

Now is the time to make any final adjustments you need so you can be still for your Yoga Nidra practice. (pause)

Make sure you’re completely comfortable and can completely surrender all doing.

Know that you can move whenever you need to, but make yourself so comfortable you’ll have absolutely no desire to move. (pause)

Begin to feel the stillness. Rest in that stillness. (pause)

Become aware of distant sounds. (long pause)

Allow your sense of hearing to extend out, receiving all sounds effortlessly and without analysis. 

Simply receiving with effortless awareness. (pause) 

Now bring your hearing into the room. Receiving sounds within the room. (pause)

Listen for the soft sound of your own body breathing. (pause)

Feel the body resting. (pause)

Be aware of your body breathing.

Your body breathing itself. (pause)

Nothing to do. (pause)

No need for concentration. Just effortless awareness. (pause)

Say to yourself mentally, “I’m going to practice Yoga Nidra.” (pause)

“I will remain awake and aware.” (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

With a focus on shifting into the spring season, know that spring is arriving.

Feel that spring is arriving. (pause)

All of nature is waking up, rested and renewed, ready to spring forth in beautiful new ways. (pause)

Sunshine making a glorious re-appearance… plants sprouting up… birds’ eggs hatching. (pause)

All of life is new. (pause)

And you can emerge in a radiant new form, too. (pause)

Re-energized and fresh. (pause)

Picture yourself effortlessly following this spring rhythm of nature. (pause)

The season of rest is ending and the season of rebirth is arising. (pause)

Without any fear, allowing yourself to imagine change for yourself. (pause)

Leave behind any old ideas or behaviours that feel heavy. (pause)

What will you leave behind? (pause)

Allowing space for your metamorphosis. (pause)

Knowing that it’s perfectly natural to follow the rhythm of change right now.

Embracing the potential in change. Opportunity for new experiences… new perspectives… new learning… new growth. (pause)

New levels of joy, peace and knowledge. (pause)

Picture yourself being reborn, re-invented. (pause)

What will it look like? (pause)

Sound like? (pause) 

Feel like? (pause)

Allow your heart to lead the way. Feel into it. (pause)

Know that your heart’s desires will be amplified by the energy of the spring season.

It is the ideal season to renew momentum.

Setting an intention for spring, say to yourself mentally now, I shift beautifully into the season of rebirth. (pause)

I shift beautifully into the season of rebirth. (pause)

I shift beautifully into the season of rebirth. (pause)

Rotation of Consciousness

Now taking a trip through the body, witnessing with curiosity and effortless awareness.

Allow the mind to hop from one body part to the next.

No need to think. Just awareness.

Awareness of any sensations, thoughts or feelings that might arise, but without attachment.

Simply noticing, and moving freely on.

Bring awareness to the point between the eyebrows

The point between the eyebrows

The hollow of the throat

The right shoulder

The right elbow

Effortless travelling deep in the body

Down to the middle of the right wrist

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Back up to the right wrist

The elbow

The shoulder

The hollow of the throat

Sweeping awareness over to the left shoulder

Down to the left elbow

Deep in the body, effortless

The middle of the left wrist

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

The elbow

The shoulder

The 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

The right knee joint

The 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

Knee joint

Hip joint

Tip of the tailbone

Navel centre

Heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Breath Awareness

Now become aware of the chest.

Notice the body breathing itself. (pause)

Chest gently rises and falls with each breath. (pause)

Nothing for you to do.

Simply witnessing. (pause)

Now bring awareness to the nostrils. (pause)

Without making any changes to the breath, feel that the breath is coming in from far away in two separate streams, through the nostrils.

Two streams coming in through the nostrils and meeting at the point between the eyebrows.

Two streams, coming in from afar, through the nostrils, to meet at the point between the eyebrows, the third eye.

Keep breathing in this way, two streams from afar, meeting at the point between the eyebrows, the eye of intuition. (pause)

Feel the third eye centre with each breath.

Locate it behind the centre between the eyebrows, in the centre of the brain.

Behind the centre between the eyebrows, in the centre of the brain.

This is the centre for intuitive knowing.

As you bring awareness to the third eye, you bring energy, prana.

Where the awareness goes, energy flows. (pause)

Continue to breathe in this way, counting down from 16 to 1.

Inhale to the third eye 16

Exhale 15

Inhale to the third eye 14

Exhale 13

And so on, down to 1. If you lose track, start again. If you finish, start again. (30s. pause)

Now let go of the count.

It doesn’t matter what number you got to, or if you lost track.

Letting go of the count. (pause)

Opposites

Now beginning to manifest sensations in the body.

Start by developing the feeling of heaviness.

Each part of your body becoming heavier and heavier.

Heavy, like lead.

Feel the right leg heavy like lead, sinking, into the surface beneath you.

Left leg becoming heavier and heavier. Sinking down… so heavy you couldn’t lift it.

Now feel heaviness in hips… back… chest… The whole torso is sinking into the surface beneath you. So heavy.

Shoulders now sinking. Heaviness extending down the arms and to the hands. Hands heavy, like lead.

Head heavy, sinking down into the surface beneath you.

Manifesting the sensation of heaviness in the whole body.

Entire body heavy like lead. (pause)

Now let go of the sensation of heaviness.

Completely let it go.

Release the sensation of heaviness from every part of the body.

Now awaken the sensation of lightness in the body.

Feel that every part of the body is filling up with lightness, like a helium balloon.

Body becoming lighter and lighter.

The right leg becoming light, lifting up.

Left leg filling up with lightness and floating right up.

The right arm becoming lighter and lighter, picking up.

The left arm becoming light, floating up.

The hips and torso becoming light, filling up, like a helium balloon, and floating right up.

And finally the head, filling with the sensation of lightness, floating right up.

Entire body, floating up. Light as air.

Experience lightness throughout the entire body.

Absolute lightness. (pause)

Now let go of the sensation of lightness.

Allow your body to gently release the feeling of floating.

Completely let go of the sensation of lightness.

Notice you can manifest or let go of the sensations of heaviness and lightness, any time you need. (pause)

Symbols/Visualization 

Now beginning the process of allowing the subconscious mind to open, and creativity to flow forth.

A series of symbols will be named. Images, thoughts or feelings might arise.

Continue to be the witness. Effortless.

Simply watching, with detached awareness. (pause)

A pink scarf (repeat 3 times)

Bowl of berries (repeat 3 times)

Dusty books (repeat 3 times)

Morning sunlight (repeat 3 times)

Evergreen tree (repeat 3 times)

Raindrops on a window (repeat 3 times)

Fluffy mittens (repeat 3 times)

Railway track (repeat 3 times)

Red bricks (repeat 3 times)

Blue sky (repeat 3 times)

(pause)

Sankalpa

Now is the perfect time to repeat your spring intention again. If you repeat it with feeling and awareness now, it cannot fail. Say to yourself mentally,

I shift beautifully into the season of rebirth. (pause)

I shift beautifully into the season of rebirth. (pause)

I shift beautifully into the season of rebirth. (pause)

Know that your intention has been received deep in your being and is already manifesting. 

Take a moment to feel the joy of your intention manifested. (pause)

Externalization

Become aware of your breath. (pause)

Your body resting, breathing itself. (pause)

Listen for the soft sound of your body breathing. (pause)

Feel the sensation of your body breathing. (pause)

Externalizing your awareness.

Become aware of the room you’re in, floor, walls, ceiling. Listen for sounds within the room. (pause)

Know that the practice of Yoga Nidra is coming to an end.

Develop awareness of your body and the place you’re in.

Feel your awareness coming back into the body.

Yoga Nidra is now complete. (pause)

Beginning gentle movements in the body, wiggle your fingers. Wiggle your toes.

Make any gentle movements with the body that feel good. (pause)

Now make any larger movements – move your feet, legs, hands, arms, move any body parts that are calling you, and if you’re lying down, when you’re ready, roll to the right side. (pause)

Take a few deep breaths, recalling anything that spoke to you in your Yoga Nidra practice today. (pause)

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

Take your time, there’s no rush. (pause)

Sitting comfortably, back as straight as you can make it.

Take a deep breath in… and a long breath out.

Say to yourself mentally one more time:

“I shift beautifully into the season of rebirth.” (pause)

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

Om Om Om Shanti Shanti Shanti (pause)

Hold the feeling of shifting beautifully into the season of rebirth, as you softly open your eyes. Allow your eyes and your awareness to adjust back into the room and back into 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.

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