Free 35 Minute Energy Healing Yoga Nidra Script [PDF]

Settling

Getting ready for your Yoga Nidra practice.

This is your time to rest, connect, discover.

Building yourself a comfortable rest nest, whatever that might look like.

Lying on your back in savasana, or maybe lying on your side, or sitting up, supported. 

Whatever is best for today, give yourself full permission to do that. (pause)

Maybe you have a pillow under your head, a blanket covering you, fuzzy socks – whatever is going to help you feel as comfortable as possible.

Getting as comfortable as possible so you can feel fully supported and free to release tension. (pause)

If you like, cover your eyes with a light eye pillow or scarf.

If you feel any tension in your back while you’re resting, place a pillow, rolled blanket or bolster under your knees.

Do all the things you need to do to make yourself sublimely comfortable. (pause)

Check that your legs are comfortable… back comfortable… arms comfortable… shoulders… neck… face… the whole body, as comfortable as can be. (pause)

Make any final adjustments now to feel perfectly at ease. (pause)

Feel your body sinking into the support beneath you.

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

Body effortlessly dropping into a state of non-doing. (pause)

Nothing to do.

Letting go of doing.

Shifting into being. (pause)

Feel your body let go of tensions as you give it this sweet permission to do nothing.

Feel your body sigh ahhhhhh at this opportunity to do nothing. (pause)

Letting go of doing.

Shifting into being. (pause)

This is the opportunity your body has been waiting for.

The opportunity to relax and renew, in a state of complete ease.

Notice the sensation of your body letting go of tension in the shoulders.

The back…. the arms… the legs… the face.

Body completely letting go of tension. (pause)

Body is stilling and at ease.

Effortless awareness of this peaceful state of non-doing. (pause)

Allow your awareness to shift now to the sound of the breath. 

Listen closely to this soft sound of the body breathing itself. (pause)

Feel the stillness of the body. The body can move anytime you need, but if you don’t need, dive into the peace of the stillness. (pause)

The body rests, while the awareness moves and explores.

Awake.

Aware.

Effortless. (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

Now if you’d like to make a sankalpa, a heart-felt resolve, allow it to arise in your awareness.

Allow your sankalpa to arise. (pause)

Vividly see your sankalpa manifested. (pause)

Energetically feel your sankalpa manifested. (pause)

And now, repeat your sankalpa mentally, three times with absolute certainty and feeling. (pause)

Feel with certainty that your sankalpa has been received. (pause)

There’s nothing you need to do. Your sankalpa is already being manifested. (pause)

Rotation of Consciousness

Now moving awareness into to the body.

Freely shifting awareness from point to point.

No need to concentrate or analyze.

Simply keep moving awareness swiftly and freely.

Starting by bringing awareness to 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

Wrist

Awareness moving freely

Right 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

Sweeping 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

Wrist

Moving freely

Left 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

Sweeping awareness 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

Pelvis

Sweeping 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

Sweep 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)

Maybe noticing here, that as your awareness diffuses to the whole body, your sense of self expands.

Perhaps your awareness expands to a field of being. (pause)

Breath Awareness

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

The whole self, breathing. (pause)

Inhaling, pulling in cosmic energy.

Exhaling, releasing tension.

Inhaling energy.

Exhaling fatigue.

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

Exhaling anything you need to release, like dark smoke leaving your being.

Inhaling radiant light.

Exhaling anything you need to release, like dark smoke that immediately disappears.

We’ll take a minute now to breathe. You can breathe normally, or if it feels good, continue breathing in energizing light, exhaling anything you need to release, like dark smoke that immediately dissolves. (pause for 1 minute)

Symbols/Visualization

Return to breathing normally now.

Just watching the natural breath. (pause)

A journey is about to begin.

While your body is safely and comfortably resting, your awareness is free to explore. (pause)

You can bring your awareness back to the body anytime you like.

You can also allow your awareness to explore if you like.

Your awareness is free to travel anywhere you like, in any way you like.

So if you’d like, allow your awareness to consider a journey to a stunningly beautiful, warm, secluded beach. 

You are the only one who knows of this beach and the only one who is able to go there.

This is your own beautiful beach. Completely private and just for you. (pause)

If you like, allow your awareness to fly out of the room and into the sky now, headed for your private beach. 

You are completely free as awareness. And can return to the body anytime you like.

Fly in any way you like, to your beautiful, warm, private beach now.

Noticing the sights as you fly (pause), sounds (pause), maybe smells (pause) and sensations along the way. (pause)

Noticing you’re getting closer to your beach.

You can see it in the distance.

Almost there. (pause)

And now finally, setting foot on your beautiful beach.

Noticing the beach is stunning.

The surroundings… the water… and even the sand itself.

It’s breathtaking, and you feel completely at ease here.

The sand, in particular is catching your eye.

It’s sparkling.

You look very closely at the grains of sand and notice – they are all crystals.

Amethyst, quartz, jade, citrine…

Crystals in every colour. Shining and sparkling.

You can feel the energy. Everything you need is here for you. 

Healing energy for every aspect of your being. Powerful healing energy.

Take a few minutes now to rest in this crystal sand.

Simply rest. (pause)

Really nestle in and feel held by these powerful, healing crystals all around you. (pause)

And for the next few minutes, take in anything these beautiful, powerful crystals have to offer you. (pause for 4-10min.)

Sankalpa

Resting in the sand, nestled in.

Resting in sparkling, powerful crystals.

And now, in the comfort of this healing crystal sand, on your beautiful private beach just for you, allow your sankalpa to arise in your awareness.

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

Repeat your sankalpa three times, with feeling and certainty. (pause)

Know that all you need is here, within you.

Your sankalpa is already being manifested.

Preparing to depart from the beach, but before you go, if you like, write your sankalpa in the sand. 

Write your sankalpa in this sand of powerful crystals. (pause)

As you set off to travel back, see the sankalpa written in the sand one more time. (pause)

Say goodbye to your beach and know you can return again anytime you like. (pause)

Fly off into the blue sky once again, taking the same way back as you did before. 

Noticing again the same smells… the same sounds… the same sights. (pause)

Noticing you’re getting closer to the room again, coming back to your body, peacefully resting.

Closer and closer.

You can see your body now, serenely resting.

Bring awareness back into the body.

Externalization

Bringing awareness back into the body, notice the breath flowing in and out of the nostrils. (pause) 

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

Listen for the sound of the breath. (pause)

Yoga Nidra is now complete. (pause)

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

Wiggle your fingers and toes. Feel the energy back in the body like electrical currents.

Stretch or move your body any way you like. Feel energy begin to flow through each body part as you move. (pause)

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

Take a few deep breaths and mentally repeat your sankalpa one more time. (pause) 

Feel it fill your whole being. (pause)

Remember your experience at your beautiful crystal beach. What would you like to take with you from your experience today? (pause)

If you were lying down, press yourself up to sitting.

Keep your eyes closed if you can.

Take as much time as you need. (pause)

Sitting up, back as straight as you can make it, top of the head rising toward the ceiling.

Take a few deep breaths in, feeling the energy rising. (pause)

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

Adjusting awareness back into the room, back into your day, refreshed, full of life and in peace. (pause)

Taking in this space around you, with awareness of yourself in it. (pause)

Close your eyes once again and we’ll finish by chanting Om and Shanti three times each.

Feel the energy rise within you as you chant.

Om Om Om Shanti Shanti Shanti (pause)

Opening your eyes when you’re ready, carrying any positive sensations from your Yoga Nidra experience into the rest of 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.

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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