Free 30 Minute Yoga Nidra Script: Mother Earth Grounding [PDF]

Settling

Getting ready to leave any worry, nervous energy, ungroundedness behind.

Lying in savasana or sitting supported.

If you’re lying down and have any tension in the low back, place a pillow or bolster under your knees, maybe something soft under your heels.

Choosing a soft, folded blanket or cushion to support your neck and head. 

Maybe tucking it in around the sides of your head to give you a cradled sensation if that feels good.

Listening in to your body to hear what it’s asking for, then without hesitation, giving your body exactly what it needs in this moment.

Doing whatever you need to do to be as comfortable as possible.

If it’s difficult to relax, that’s fine too. You’re welcome just as you are.

Simply create as much comfort as you can, as best as you can. (long pause for settling)

And now, scanning the body. Be aware of any areas that feel tense. (pause)

Is there an adjustment you could make to feel more comfortable?

Make any adjustments that are helpful. (long pause)

Making any final adjustments now. Settling into the comfort. (pause)

Take a deep breath in, and as you exhale, surrender to gravity. (pause)

Take another deep breath in, and exhale, release into the comfort.

Settling into these moments for rest.

Moments to feel supported and cared for.

Moments to connect with the loving energy of Mother Earth. (pause)

In this comfort, begin to notice the sensation of effortlessness arising. (pause)

Body becoming effortless.

Senses turning inward, resting.

You might even feel as if you can receive these words with effortless awareness. (pause)

Comfortable.

Resting.

Effortless.

Yoga Nidra has now begun. (pause)

Sankalpa

And now, if you already have a sankalpa, allow the joyful feeling of it to arise. If you don’t have a sankalpa, you can use “I am calm”. (pause)

Really feel your sankalpa, picture it – as vividly as you can. (long pause)

If the feeling is there, it can’t help but be manifested.

State your sankalpa, or “I am calm”, mentally with feeling, three times now. (long pause)

Rotation of Consciousness

Now moving awareness through the body from point to point.

Nothing you need to accomplish or experience.

No way to get this wrong.

Awareness is effortless.

Start by becoming aware of the right side of the body

Not looking for anything, simply be aware of the right side of the body

Now become aware of the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Awareness moving effortlessly

Palm of the hand

Back of the hand

Right wrist

Lower arm

Elbow

Upper arm

Shoulder

Armpit

Right side of the ribs

Right side of the waist

Right hip

Right 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 of the body

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

Left hip

Left 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 awareness up to the crown of the head

Crown of the head

Forehead

Right temple

Left temple

Right eyebrow

Left eyebrow

Eyebrow centre

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

Lower abdomen

Move awareness to the back of the body

Sacrum

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 all the way down to the whole right leg

The whole left leg

Both legs together

The whole torso

The whole right arm

The whole left arm

Both arms together

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

Become aware of your natural breath. (pause)

Soft. Effortless. (pause)

Be aware of the exhalation. (long pause)

As you exhale, feel as if any worries, nervousness, ungroundedness is moving down and out. (pause)

Follow the exhalation, down and out. (pause)

Feel that with each exhalation, more of the worry, nervousness, ungroundedness is moving down and out. (pause)

Exhale, worry, nervousness, ungroundedness, down and out.

Feel that with each exhale you begin to feel more grounded, more settled, more calm. (pause)

Each exhale, more grounded, settled, calm. (pause)

Exhaling down and out, becoming grounded, settled, calm. (pause)

Keep following this breath for the next minute. (pause for 1 minute)

Symbols/Visualization

Following this feeling of groundedness, if it feels good, allow an image of a beautiful, completely private plot of earth to arise in your awareness. 

A beautiful place where you’d like to lie down, right on the earth, to take a load off and simply rest.

It might be a warm, private sandy beach, a grassy field, a drift of powdery snow – any place that feels soothing and sublimely comfortable. (pause)

It could be a place you’ve visited or an imaginary place. There’s no limitation. 

It’s completely up to you. A place all to yourself where you can just sink in, right on the earth and feel at ease. (pause)

A beautiful, natural spot where you feel completely welcome. Allow this comforting place to arise in your awareness now.(long pause)

And now, nestle into this beautiful, natural plot of earth. (long pause)

Here you are, at home.

In the loving arms of Mother Earth.

Nothing asked of you.

You can simply be.

Welcome in all ways.

Just as you are.

You are a child of Mother Earth.

Welcome in every way, and at every moment. Lying here, know that Mother Earth is always here to comfort you. (long pause)

Always here to comfort you. (pause)

Gaze at her dazzling night sky and know she’s always here to inspire you. (long pause)

Always here to inspire you. (pause)

Rest in the light of her setting sun to know she is always here to soothe and calm you. (long pause)

Always here to soothe and calm you. (pause)

You are a child of Mother Earth.

You are welcome in every way, every aspect of your being, at every moment. 

You are cared for and supported at every moment.

You can surrender your worries, your challenges and know her mighty strength will carry you.

You are in the loving arms of Mother Earth.

At every moment.

In the loving arms of Mother Earth, taking a minute now to rest. Simply rest. (pause for 1 minute)

Sankalpa

While you’re nestled here, in the loving arms of Mother Earth, allow your sankalpa, or “I am calm” to arise in your awareness.

In the loving arms of Mother Earth, whisper to her this heart’s desire, this sankalpa. (long pause)

She’s excited to hear your heart’s desire, and can’t wait to help you make your beautiful sankalpa a beautiful reality. Know that she is always conspiring to help you move in the direction of your dreams. (pause)

Feel that love and care from Mother Earth.

Love, care, support.

Rest now in that love, care and support, in the loving arms of Mother Earth, for the next few minutes. (pause for 2-5 minutes)

Externalization

Ommmmmmmm

Bring awareness back to your beautiful, natural plot of earth, feeling thankful for your experience. (pause)

Getting ready to say goodbye, knowing you can return to this experience in the loving arms of Mother Earth anytime. (pause)

In any way you like, take a moment to say goodbye and prepare to leave. (long pause)

And now bring awareness back into your body.

Feel your body comfortably resting.

Notice your body resting in the comfort you created. (pause)

Take a deep breath in, and a long breath out, bringing awareness back to your body. (pause)

Awareness coming back to the body now.

Yoga Nidra is now complete. (pause)

Begin to move the body by wiggling your fingers and toes.

Stretch or move in any way that feels good. Any way that makes you feel energized back in the body and yet calmer than when you began. (long pause)

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

Take a few deep breaths and recall your experience in the loving arms of Mother Earth. The support. The care. The love. Or any positive experience you had. (long pause)

And if you like, repeat your sankalpa or “I am calm”, mentally one more time, feeling its increased strength, now nourished by Mother Earth. (long pause)

If you were lying down, press yourself up to sitting, eyes closed, feeling grounded and with renewed strength. (long pause)

Take a deep breath. (pause)

We’ll finish by chanting Om three times and Shanti three times. You can join in if you like or simply enjoy the soothing vibration. 

If you’re joining in, take a deep breath in. (pause)

Om Om Om Shanti Shanti Shanti (pause)

Bringing any positive sensations from your practice into the rest of your day. 

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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