Free 30 Minute Yoga Nidra Script to Release and Let Go [PDF]

Settling

Getting comfortable for this practice of Yoga Nidra, sleep with trace awareness.

Getting ready for an experience of release and the resulting freedom.

Lying on your back or if it’s not comfortable, lying on your side, or sitting up, supported.

Maybe making a cozy rest nest with cushions, blankets, bolsters, eye pillow – whatever your body needs to feel as comfortable as possible in this moment. (long pause for settling)

Let go of anything you think you need to do.

There is nothing to do right now.

With ease, shift from doing to being. (pause)

This time is just for you. This practice is just for you.

There are no shoulds or shouldn’ts.

There’s no way you can do this wrong.

So make yourself as comfortable as you like, in just the way you like.

Adjusting anything you like. Any way you like.

Listening in to what you need. And then answering that request.

You might prefer a lot of cushions, blankets and props, you might prefer just a few, you might even prefer none. All are equally welcome.

Do whatever you need feel supported, held, and free to let go of tensions.

Getting comfortable for this practice of non-doing. (pause)

Check for any lumps or bumps of clothing, jewellery, or anything else that might distract you.

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

Take a deep breath in… and as you exhale, release any tension.

Beginning a check now that each body part is as relaxed as can be. If you can’t completely relax, that’s fine. 

You’re welcome just as you are.

Check that your feet and ankles are relaxed as can be. (pause)

Calves, knees and thighs relaxed as can be. (pause)

Hips relaxed as can be. (pause)

Lower back, middle back, upper back, releasing tension. 

Whole back, melting. (pause)

Hands and arms letting go. (pause)

Shoulders and neck melting, tension diffusing. (pause)

Jaw, tongue and cheeks softening. (pause)

Eyes, forehead and scalp softening. (pause)

Whole body melting into the support of the earth beneath you. Held by the support of the earth beneath you. (pause)

Take a deep breath in… and as you exhale, release any remaining tension.

Letting go of any thoughts, any need to do. Just being.

This is your time for yourself.

No agenda. Just peace. (pause)

Make any final adjustments if you haven’t already.

Begin to feel stillness. 

Know that you can move anytime you like, but relish the sweetness of this stillness. 

This simple being. So simple, yet so free. 

Everything is here for you in this stillness. (pause)

Receiving these words effortlessly.

No need to do anything.

Effortless awareness. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Now taking your effortless awareness around the body from point to point.

Freely shifting awareness, staying unattached.

There’s nothing you need to accomplish or experience.

There’s no way to get this wrong.

Simply sweeping awareness, free and unattached.

Starting by becoming aware of the right side of the body 

Become aware of the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Palm of the hand

Back of the hand

Effortless

Right wrist

Lower arm

Elbow

Upper arm

Shoulder

Armpit

Right side of the ribs

Right side of the waist

Right hip

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

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

Shift awareness to the crown of the head

Crown of the head

Forehead

Right temple

Left temple

Right eyebrow

Left eyebrow

Eyebrow centre

Sweeping awareness

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

Pelvis

Move awareness to the back of the body

Right buttock

Left buttock

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 down to the whole right leg

The whole left leg

Both legs together

The whole torso

The whole right arm

The whole left arm

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/Visualization

Notice this field of being, or the whole body, breathing.

The whole self, breathing. (pause)

Inhaling the peace of simply being.

Exhaling, releasing all tension.

Inhaling the peace of simply being.

And exhaling, releasing, all stress, all tension.

One more time, inhaling the peace of simply being.

And exhaling, releasing, all stress, all tension.

Now inhaling cosmic energy from all around you.

And exhaling, releasing, any fatigue, in body, mind or soul.

Inhaling vibrant energy.

And exhaling, releasing any fatigue.

One more time, inhaling vibrant energy.

And exhaling, releasing any remaining fatigue.

Now inhaling positivity.

Exhaling, releasing any negativity.

Inhaling joyful positivity.

And exhaling, releasing any negativity.

One more time, inhaling positivity, full of joy.

And exhaling, releasing all remaining negativity.

And if it feels good now, breathing in light – radiant and energizing.

And as you exhale, let go of anything you need to release, like dark smoke leaving your being.

Inhaling radiant, energizing light.

Exhaling dark smoke that immediately dissolves.

Inhaling radiant, energizing light, filling your being.

And exhaling anything you’d like to release, as a dark smoke that immediately dissolves.

Continue breathing in this way – taking in positive, radiant light and energy, and exhaling anything you’d like to release, anything holding you back, anything that no longer serves you.

Feel the lightness increasing the more you release.

The openness increasing, personal potential increasing.

Freedom increasing with each exhale of release.

Each release bringing you more freedom, peace and joy.

Continue breathing in this way for several breaths. Inhaling radiant energy, exhaling anything you’d like to release, like dark smoke that immediately dissolves. (pause for 1 minute)

And now, letting go of the visualized breath.

Letting go and returning to breathing normally.

Normal breath.

Effortless breath.

Body breathing itself, peacefully.

There is nothing for you to do.

Simply rest.

Rest in the joyful sensation of lightness, peace, freedom for the next few minutes. (pause for 3 minutes)

Externalization

Become aware of the natural breath again.

Awareness of the natural breath.

Observe the chest rising and falling with each inhalation and exhalation. (pause)

Notice the gentle contraction of the nostrils on inhalation, expansion on exhalation. (pause)

Bring awareness back into the experience of the physical body.

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

Externalize the mind.

Be aware that your body is resting, practicing Yoga Nidra.

Be aware that you are resting in a room.

While keeping your eyes closed, mentally visualize the room you’re in.

See the walls. The floor. The objects in the room. Their placement, colour, textures.

Externalize your awareness.

Become aware of the sensations of the physical body – the feel of the body on the surface beneath you. (pause)

The feel of the fabric on your skin. (pause)

The temperature of the air touching your skin. (pause)

Externalize your awareness. (pause)

Yoga Nidra is now complete. (pause)

Beginning movement again 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.

Take a few deep breaths, integrating your Yoga Nidra experience into your everyday experience. (pause)

Recalling any sensation of release. Any sensation of increased lightness, peace, joy, potential. (pause)

And if you were lying down, when you’re ready, with eyes closed if it feels good, press yourself slowly up to sitting. (pause)

Taking your time, there’s no rush.

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

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

Maybe noticing the energy rising as you’re now sitting upright.

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

Om Om Om Shanti Shanti Shanti (pause)

And slowly, softly open your eyes when you’re ready.

Welcome back, with maybe a little more freedom or ease than you had before.

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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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