Free 30 Minute Yoga Nidra Script for Spiritual Guidance [PDF]

Settling

Getting ready to lie down comfortably or sit up, supported. Gathering any props you need.

Getting set up so you can fall into a deep relaxation.

Taking a folded blanket or cushion under your head, maybe something under your knees to add comfort to your lower back, a blanket to cover you, a scarf over your eyes… anything you need that will make your body sigh, ahhhhh. (long pause)

Getting ready for this Yoga Nidra practice that will take you on a spiritual pilgrimage.

In the spirit of this sacred journey, treat your body with reverence as you are setting yourself up. Treat your body as a temple.

Listening in now with care and reverence, offering your body anything it needs in this moment.

Listening carefully, and acting as a loving servant to your body. (long pause for settling)

Now ask your body if it’s completely comfortable. (pause)

Make any adjustments needed. (long pause)

Feel your body begin to release into the comfort.

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

Body effortlessly dropping into a state of non-doing.

Letting go of doing.

Shifting, into being.

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

Releasing tensions in the back. (pause)

The arms. (pause)

The legs. (pause)

Completely releasing tension.

Body is still and at ease.

See your body, as if from above – resting, breathing, peacefully. (pause)

The body rests, while the awareness continues on.

Become aware of the soft sound of the body breathing itself. (long pause)

Effortless breathing, effortless awareness.

Awake.

Aware.

Effortless.

Yoga Nidra has now begun. (pause)

Sankalpa

Allow your sankalpa to arise in your awareness. (pause)

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

Vividly see your sankalpa manifested. (long pause)

Feel your sankalpa manifested. (long pause)

And now, repeat your sankalpa with joy, three times mentally. (long pause)

Know with certainty, that your sankalpa is now stored within you like a blueprint. Your whole being is now following its direction, conspiring to create beautiful new realities at every moment. (pause)

Rotation of Consciousness

Now moving awareness through the body from point to point.

Experiencing energetically, awareness moving freely, without attachment.

Begin with effortless awareness of the point between the eyebrows 

Effortless awareness of the point between the eyebrows

Moving freely to the hollow of the throat

The right shoulder joint

Elbow joint

Wrist joint

The right thumb

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Experiencing energetically

The 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 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

The lower abdomen

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

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

The lower abdomen

The navel centre

The heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Breath Awareness

Feel as if you are breathing in and out of the point between the eyebrows.

Effortlessly breathing in and out of the point between the eyebrows. (long pause)

Breathing in and out of the point between the eyebrows.

This is the gateway of knowledge and intuition. (long pause)

Be aware of any subtle sensations. (pause)

Breathing in and out of the point between the eyebrows. (long pause)

Symbols/Visualization

Now if it feels right, allowing awareness to travel on, embarking on a sacred pilgrimage.

Taking a pilgrimage to a place that stirs your spiritual heart.

A place where you feel connected to a higher power.

A place of awe and beauty. That stirs your spiritual heart. (pause)

Allow such a place to arise in your awareness now. It might be a place you’ve been, a place you’ve dreamed of going to, or an imagined place. 

A holy site, a place of natural beauty, any place that has spiritual significance to you. Allow it to arise in your awareness now. (long pause)

Prepare to travel to this special place, but before you go, if it feels right, choose an offering to bring with you. Something special you’d like to take on your spiritual pilgrimage, to give as an offering when you’re there. It might be an item, a promise, a prayer.

If you’d like, take a moment now to choose a heart-felt offering, to take with you on your sacred pilgrimage. (long pause)

And now embarking on the journey, with joyful anticipation.

See yourself traveling to your sacred site now. You can travel in any way you like. (pause)

Notice the sights along the way… the sounds… the scents. Vividly experience your journey to your sacred site. (long pause)

If you haven’t yet arrived at your place of pilgrimage, now is the time to arrive. (pause)

As you arrive, you are in awe. It is a place of such beauty and your joy can hardly be contained. (pause)

Allow all of your senses to take in this sacred place. To be fully present in the experience.

Notice the light, the colours. (long pause)

Notice the sounds. (long pause)

Notice any scents. (long pause)

Notice any sensations. (long pause)

With great humility, you approach an area of special significance to you.

It’s as if it’s calling your name. It’s as if it’s been waiting for this opportunity to connect with you. (long pause)

You approach closely and know this is the moment for your offering.

If you have an offering, take a moment now, with great reverence, to give your offering. (long pause)

Feel the joy of giving the offering, and the joy in knowing it’s been received. (long pause)

Take a moment in gratitude for this precious opportunity to connect with the Divine. (long pause)

If you’d like to ask for any spiritual guidance, speak from your heart, say a prayer, or simply enjoy the peace and comfort here, in this sacred place, take time to do that now. (pause for 1 minute)

If it feels right, give gratitude once more, from deep in your heart, for the opportunity to be heard, receive guidance or simply be here, feeling the presence of the Divine. (long pause)

Sankalpa

Finally, before you go, share your beloved sankalpa. From deep in your heart. 

Repeat your sankalpa in the presence of this holy energy, in this sacred place, three times now, with full feeling and awareness. (long pause)

Feel that the sankalpa has been blessed by Divine grace. (pause)

Feel the gratitude swell, deep in your heart. (pause)

Before leaving this sacred place, find a place to sit in quiet reflection. To sit for meditation. (long pause)

Sitting for meditation, allow your awareness to travel deep into the heart centre. 

Deep into the sacred cave of your heart. (pause)

Traveling deep, past the emotional heart, deep into the peace of the spiritual heart.

Tranquil. Calm. Comforting. (pause)

The cave of your heart.

The sacred cave of your heart. (pause)

Effortless. Peaceful.

Resting here, in the sacred cave of your heart, with full awareness for the next several minutes. (pause 4-10 minutes)

Externalization

Ommmmmmmm

Bring awareness back to the heart centre if your mind has wandered off. (pause)

Coming back out of your meditation, it’s time to leave this sacred place of pilgrimage.

Say goodbye, taking the positive memories of your experience with you. You can return again any time you like. (long pause)

See yourself traveling away from your sacred site now. You can travel in any way you like. Notice the sights along the way… the sounds… the scents. 

Vividly experience your journey returning back to your resting body. (long pause)

If your awareness hasn’t yet arrived back in your body, back in the room, now is the time. (pause)

Awareness returning back to the room.

Awareness coming back into your body.

Beginning to notice sensations in the physical body.

Notice the chest rising and falling with each breath.

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

Yoga Nidra is now complete. (pause)

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

Wiggle your fingers and toes. Stretch your body out.

Feel awareness coming back into the body. (long pause)

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

Take a few deep breaths. (long pause)

If you like, mentally repeat your sankalpa one more time. Feel it fill your whole being. (long pause)

Remember your sacred pilgrimage and any guidance, experiences or reflections you had that you’d like to carry forward. (long pause)

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

Take as much time as you need. (long pause)

Take a few deep breaths in. (long pause)

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

Take a deep breath in.

Om Om Om Shanti Shanti Shanti (pause)

Carrying any positive feelings from your heart-felt pilgrimage with you.

When you’re ready, open your eyes.

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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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