Free 30 Minute Yoga Nidra Script to Manifest Your Sankalpa [PDF]

Settling

Lying down comfortably, or sitting, supported.

Maybe for today, choosing a position where the heart feels open.

Open for this getaway to make your heart sing.

Whatever position you choose, as always, listen to your body to check what feels right.

Cushion your head with a pillow or folded blanket.

Cover yourself with a blanket if you like.

Maybe a soothing scarf over your eyes.

Listening in. What would allow you to feel more free? (pause)

Adjusting just as you’d like. There’s no rush. Take your time. (long pause for settling)

And now settling in.

Taking a pause from the busyness of your day.

Headed for a well-deserved getaway.

Travelling first class, in the ultra comfort you’ve created for yourself. Going on a getaway, just for you.

Check that everything is just right. (pause)

Are your feet and legs comfortable? (pause)

Hips comfortable? (pause)

What about your back? Is your whole back comfortable? (pause)

Check in with the arms and hands. (pause)

Shoulders. (pause)

Neck. (pause)

Jaw, tongue, forehead. (pause)

The whole body, as comfortable as can be.

Travelling first class. (pause)

And if it feels delightful, melt into that luxurious support. (pause)

Leaving all your cares behind.

Nothing else you need to attend to.

Attention is drawing inward. Into your own sweet self. (pause)

Inhale, taking in the sweetness of this moment.

Exhale letting go into the comfort.

Inhale feeling grateful for this getaway.

Exhale releasing into the comfort, even more. (pause)

Allow your sense of hearing to extend out, receiving sounds, but without analyzing. Simply receiving. Receiving any sounds. (pause)

The farthest sounds (long pause)

Near sounds (long pause)

Maybe even the sound of your own breath. (long pause)

Become aware of the body.

Be aware of your body resting in the luxurious comfort you created. (pause)

Feel stillness in your body.

If at any time you need to move, then move.

Otherwise, you’re free to settle in to the comfort.

Free to rest the body.

In luxurious comfort.

Just as you like it.

Just for you.

Effortless. (pause)

Body rests, while awareness is free to travel on. (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

Now if you’d like, allow the joyful feeling of your sankalpa to arise.

Really feel your sankalpa. Picture it vividly. Picture yourself experiencing it. (long pause)

If you took a getaway, to someplace where you could fully experience the joy of your sankalpa manifested, where would that be? (pause)

A place where you can fully revel in the beautiful feeling of your manifested sankalpa.

It could be anywhere. Is it a beach, a cottage, a room in a home, a place of beauty or interest? It can be any place you like, remembered or imagined.

Picture this getaway where you can fully experience your manifested sankalpa. 

Picture yourself there, as vividly as you can. (long pause)

What do you see? (long pause)

What are the colours? (long pause)

What is the quality of light? (long pause)

What does it sound like? (long pause)

What does it taste like? (long pause)

What does it feel like? (long pause)

Picture it in great detail. See yourself experiencing it. (long pause)

And now, state your sankalpa mentally, three times with confidence and joy. (long pause)

And now, in this beautiful place, begin looking for a quiet, private place to rest, where you can practice your Yoga Nidra body awareness. 

Look for a place to rest, and go there. (long pause)

Rotation of Consciousness

Now settled in this comfy place, you can begin the process of refreshing the body with energy.

Several energetic points will be named.

Allow awareness to travel freely from point to point.

No need to think or analyze, simply allow awareness to skip from one point to the next. 

Where awareness goes, energy flows. Automatically, without effort.

Start with awareness of the right hand.

As awareness moves to the right hand, energy flows to the right hand.

Automatically, without doing anything else.

No need to think.

Now move awareness to the left hand

As awareness moves to the left hand, energy effortlessly follows.

Now to the right wrist

Energy follows

The left wrist

Right elbow

Left elbow

Right shoulder

Left shoulder

Hollow of the throat

Back of the head near the top

Crown of the head

Eyebrow centre

Right eyebrow

Left eyebrow

Right eye

Left eye

Right ear

Left ear

Right cheek

Left cheek

Tip of the nose

Upper lip

Lower lip

Tip of the chin

Hollow of the throat

Heart centre

Right side of the chest

Heart centre

Left side of the chest

Heart centre

Navel centre

Lower abdomen

Right hip

Left hip

Right knee

Left knee

Right ankle

Left ankle

Right toes

Left toes

Now the whole right side of the body (pause)

The whole left side of the body (pause)

The whole body together

The whole body together

The whole body together (pause)

The whole body, refreshed with energy. (pause)

Breath Awareness

Now become aware of the breath.

No need to change the breath in any way, simply bring awareness to the breath.

Bring awareness to the natural inhalation.

No changes needed. Just watching.

With each inhale, know that you’re drawing in energy.

Drawing in refreshment. Nourishment.

Know that effortlessly, naturally, you’re filling up with juicy energy.

Lovely, juicy energy.

Feel that juiciness reaching every cell of your body. (pause)

Refreshing. Nourishing.

All of it happening effortlessly.

With each inhale, naturally drawing in energy.

All of your cells doing a happy dance. Energized with juicy energy.

Refreshed. Nourished. Juicy. (pause)

If it feels good, taking a minute now to continue watching the natural breath in this way, or in any way that feels right. (pause for 1 minute)

Symbols/Visualization

Now getting ready to engage in your getaway again, leaving your resting place.

Getting ready to fully immerse yourself in the experience of your glorious getaway.

Allow your sankalpa to arise. (pause)

Recalling the getaway you experienced earlier. The place where you can fully experience the joy of your manifested sankalpa. (pause)

Visualize yourself back in that place now. (long pause)

This place is your destiny. The place to experience the fulfillment of your sankalpa. (long pause)

Recall all of the details of this place, in living colour. Maybe even discovering new, delightful details. Feel free to explore and immerse.

What do you see? (long pause)

Are there particular sounds? (long pause)

Are there any special foods or drinks you’re enjoying? (long pause)

What does it feel like? (long pause)

Picture it in great detail.

See yourself experiencing this incredible getaway.

What are you doing? (long pause)

How are you feeling? (long pause)

Take a minute to enjoy yourself here. (pause for 1 minute)

And now return to your resting place or find a new one.

Return to your resting place or find a new one.

Go to a comfortable space where you can rest, reflect and enjoy a quiet moment to just take it all in. (long pause)

Resting comfortably now, take a moment to recall the events that led up to this experience of your manifested sankalpa, your sankalpa brought to life. 

What happened along the way to bring you to this joyful destiny? (long pause)

Did you take any actions to get here? (long pause)

Did you shift your mindset at all, to arrive here? (long pause)

Was there anything you needed to gain or anything you needed to release to be here, sankalpa manifested? (long pause)

Were there others you connected with for help? (long pause)

Reflecting on anything that might have happened for you to be able to be here now, at this glorious getaway, experiencing the joy of your manifested sankalpa. (long pause)

Taking a moment of gratitude for yourself or anyone else who might have helped you to get here. (long pause)

And now, moving from this restful space back into the heart of your getaway. 

Looking out at this beautiful experience. Taking it all in. (long pause)

Feeling the experience, take a moment to state your sankalpa mentally, three times with full confidence and joy. (long pause)

And now, feeling refreshed and inspired after this glorious getaway, know that it’s time to return your awareness back to your body.

Excited to return to the body and enjoy the journey toward your manifested sankalpa. 

That journey has already begun. And you can return to your glorious getaway to renew your inspiration, anytime you need. (pause)

Externalization

Bringing awareness slowly back to the body, become aware of your breath. (pause)

Your body resting, breathing itself. (pause)

Hear the sound of your body breathing. (long pause)

Feel the sensation of your body breathing. (pause)

Shifting from internal awareness to external awareness.

Yoga Nidra practice is coming to an end.

Take a deep breath and feel awareness coming back into the body. (pause)

Yoga Nidra is now complete. (pause)

Begin to gently move the body. Wiggle fingers and toes. Roll your ankles and wrists around. Waking back up, into the body.

Stretch your body in ways that feel refreshing, then when you’re ready, if you were lying down, roll to the right side. (long pause)

Take a few deep breaths, recalling your experience at your getaway.

The experience of your sankalpa brought to life. (long pause)

If you like, repeat your sankalpa one more time, fully aware of the power it holds to change your life in amazing ways. (long pause)

And now, if you were lying down, with eyes closed if possible, gently, mindfully press yourself up to sitting, without disturbing the body too much. (long pause)

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

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

Hold any positive feelings you had at your getaway. (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)

Refreshed and excited to be on this journey as your sankalpa develops into beautiful new realities, 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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