Free 35 Minute Balancing Yoga Nidra Script [PDF]

Settling

Getting comfortable for this balancing Yoga Nidra practice – 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. (pause)

Getting ready to do nothing. (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.

This is about you. This is for you.

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

Adjusting anything you like. In 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.

Check in with how you feel.

Your set-up should make you feel at ease, but not sleepy.

If you do feel sleepy, you could make it slightly less warm, slightly less dark.

You can also check your head position. If your chin is tucked in, it can stimulate sleep. 

Try moving your head into a neutral alignment, chin neither tucked nor raised, and notice how it might change your energy and alertness. 

Try moving your head into a position where you feel relaxed yet still alert, not sleepy. (pause)

Set yourself up so you can stay awake and aware, and at the same time, in peaceful ease.

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)

Nothing for you to do. (pause)

Body is supported and resting. (pause)

Awareness continues on. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Now beginning the process of sweeping awareness and energy throughout the body.

Moving from one point to the next, you can visualize the point physically, as a point of light, sensing energetically or in any way that feels right.

Move awareness over to the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Physical awareness, point of light, energy or other experience

Moving over to the left hand thumb

Index finger

Middle finger

Ring finger

Little finger

And now over to the right wrist

Left wrist

Right elbow

Left elbow

Sweeping awareness, sweeping energy

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

Chin

Hollow of the throat

Heart centre

Right side of the chest

Heart centre

Left side of the chest

Heart centre

Navel centre

Tip of the tailbone

Right hip

Left hip

Right knee

Left knee

Right ankle

Left ankle

Right big toe

Second toe

Third toe

Fourth toe

Little toe

Left big toe

Second toe

Third toe

Fourth toe

Little toe

The whole right side of the body

The whole left side of the body

The whole body together

The whole body together

The whole body together

Breath Awareness

Now become aware of the breath in the nostrils. 

Just as it is. No need to do anything.

Simply be aware of the breath.

Notice the breath coming in like two streams, through the nostrils.

Feel the streams flowing in along the floor of the nasal passages.

And feel the breath flowing out.

Streams of air flowing in along the floor of the nasal passages.

And streams of air flowing out. (pause)

Bring awareness to your right nostril.

Follow the inhalation through your right nostril, and as you exhale, feel it flow out through your left nostril.

Keep awareness on the left nostril as you inhale, and exhale feel the breath flow out through the right nostril.

Mental alternate nostril breathing.

Inhale through the right.

Exhale through the left.

Inhale through the left.

Exhale through the right.

Inhale through the right, count 1.

Exhale through the left, count 2.

Inhale through the left, count 3.

Exhale through the right, count 4.

Keep counting, up to 54.

If you lose track, start again. (pause for 2 minutes) (After 1 minute, say: “Awake and aware.”)

Now let go of the count. It doesn’t matter what number you got to or if the mind wandered.

Let go of the count completely.

Breathing normally. (pause)

As you exhale, feel that you let go of any fatigue, stress, tension.

As you inhale, feel that you’re pulling in boundless energy.

Exhale letting go of fatigue, stress, tension.

Inhale pulling in boundless energy.

Exhale letting go.

Inhale energy.

Now exhale from the crown of the head down to the toes, tension out.

Inhale from the toes up to the crown of the head, energy in.

Exhale from the crown of the head down to the ankles.

Inhale from the ankles up to the crown of the head.

Exhale from the crown of the head down to the knees.

Inhale from the knees up to the crown of the head.

Exhale from the crown down the spine to the tailbone.

Inhale from the tailbone up the spine to the crown.

Exhale from the crown down the spine to the navel.

Inhale from the navel up the spine to the crown.

Exhale from the crown down the spine to the heart centre.

Inhale from the heart centre up the spine to the crown.

Exhale from the crown down to the throat centre.

Inhale from the throat centre up the spine to the crown.

Exhale from the crown down to the bridge between the nostrils.

Inhale from the bridge between the nostrils up to the crown.

Now to the third eye, exhale down to the bridge between the nostrils.

Inhale from the bridge between the nostrils, up to the third eye.

Back to the crown, exhale down to the bridge between the nostrils.

Inhale from the bridge between the nostrils up to the crown.

Exhale from the crown down the spine to the throat centre.

Inhale from the throat centre up the spine to the crown.

Exhale from the crown down the spine to the heart centre.

Inhale from the heart centre up the spine to the crown.

Exhale from the crown down the spine to the navel.

Inhale from the navel up the spine to the crown.

Exhale from the crown down the spine to the tailbone.

Inhale from the tailbone up the spine to the crown.

Exhale from the crown of the head down to the knees.

Inhale from the knees up to the crown of the head.

Exhale from the crown of the head down to the ankles.

Inhale from the ankles up to the crown of the head.

Exhale from the crown of head down to the toes.

Inhale from the toes up to the crown of the head. (pause)

Feel that the whole body is breathing in and out. (pause)

Inhaling cosmic energy from all around you, exhaling any fatigue, tension, energy blocks. (long 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 stone.

Feel the right leg heavy like stone, 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 the 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 stone.

Head heavy, sinking down into the surface beneath you.

Manifesting the sensation of heaviness in the whole body.

Entire body heavy like stone. (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. 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.

Now manifesting the sensation of cold in the body.

Start by feeling the sensation of a cool breeze blowing across your whole body.

Cool breeze – from the tips of your toes to the top of your head, and from the top of your head to the tips of your toes. (pause)

Feel your whole body naturally contracting, pulling in from the cold – deep in until your body shivers.

Cold permeating your skin… tissues… deep into your bones.

Goosebumps across your body. Shivering.

Feel cold in all parts of the body – cold in the arms, cold legs, cold torso, head. 

Feel the cold on your face – cheeks, tip of your nose, forehead. 

Cold at your temples, up along the back of your neck, shivering, cold at the top of your head.

Cold and shivering, throughout the whole body. (pause)

Now let go of the sensation of cold.

Completely let it go.

Let go of the sensation of cold throughout the whole body.

Now manifesting the sensation of heat in the body.

Feel heat arising in the whole body.

Heat, like a sweltering summer day. Heat on your skin, arms, legs, fingers, toes, face.

Getting hotter and hotter.

Heat radiating through every pore of your body.

So much heat, sweat is escaping from your pores.

Feel your whole body breaking out in a sweat. Armpits sweating, forehead sweating, eyelids sweating, palms sweating, soles of the feet, hot and sweating. Heat throughout the entire body. (pause)

Hot and sweating throughout the whole body. (pause)

Now let go of the sensation of heat.

Completely let it go.

Let go of the sensation of heat throughout the whole body. (pause)

If you were able to manifest any of these sensations, notice what happened when you let it go. When you let go, the state of balance reveals itself.

Balance is always there, waiting behind the opposites. 

Balance is your natural state. Always there for you, beneath the opposites of

heavy/light, hot/cold, energized & tired, busy & stuck.

Balance is your natural state.

Balance is your default mode.

Let go of the opposites and balance appears.

That state of balance is here for you, anytime you like.

It is yours.

Letting go, you arrive at your natural state of balance. (pause)

Taking a few minutes now, simply resting.

Nothing to do.

Simply resting. (pause for 1-3 minutes)

Externalization

Ommmmmm Ommmmmm Ommmmmm

Bringing awareness back to the breath. Notice your body breathing.

Feel your body breathing. Take a moment to enjoy the non-doing of your breathing. (pause)

Now take a deep breath.

Feel energy and awareness coming back into the body. (pause)

Yoga Nidra is now complete. (pause)

Take another breath. (pause)

And if you feel like making gentle movements in the body, make them. If you feel like making larger movements, make them.

Listening in and moving when and how you’d like. (pause)

If you like, take a moment to recall your experience. What will you take with you from your experience today? (pause)

Make your way to sitting upright.

Keep the eyes closed if you can.

Feel the energy rising upward as you sit. (pause)

Feel the body activating.

The mind activating.

And yet, still remaining relaxed.

Possibly feeling more balanced than when you began. Maybe more rested, or peaceful.

Taking a moment to enjoy any positive experience from your Yoga Nidra practice today. (pause)

Thanking yourself for simply being here. Thanking yourself for taking this time for yourself. (pause)

I’ll finish by chanting Om and Shanti three times each. Join in if you like.

Notice your energy rising with the chant.

Om Om Om Shanti Shanti Shanti (pause)

And slowly, softly opening your eyes, bringing any balanced sensation with you, into the room and 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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