Free 35 Minute Meet Your Spirit Guide Yoga Nidra Script [PDF]

Settling

Getting ready for your Yoga Nidra practice.

Getting ready to lie down comfortably or sit up, supported.

Building yourself a comfortable rest nest.

A pillow under your head, blanket covering you, fuzzy socks – whatever is going to help you feel as comfortable as possible so you can fall into a deep relaxation.

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

If you’re lying down and are feeling any tension in your back, place a pillow, rolled blanket or bolster under your knees.

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

If you’re lying on your back in savasana, legs are apart, arms away from the body, shoulders away from the ears, palms up.

Check that you’re comfortable.

Make any adjustments you need. (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.

Nothing to do.

Letting go of doing.

Shifting, into being.

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)

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.

Letting go of tensions in the back.

The arms. (pause)

The legs. (pause)

The face. (pause)

Completely letting go of tension.

Body is still and at ease.

Free in this delicious state of non-doing.

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

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

See your body breathing itself, as if you were watching from above.

Seeing your body resting, in complete stillness and peace while your awareness is awake and ready to begin your Yoga Nidra practice.

The body rests, while the awareness moves and explores.

Awake.

Aware.

Effortless.

Yoga Nidra has now begun. (pause)

Sankalpa

Now is the time to plant the seed of your sankalpa.

Allow your sankalpa to arise in your awareness.

Allow the feeling of 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 planted.

Know that it has already begun to spring to life. (pause)

Rotation of Consciousness

Now moving awareness deep within the body.

Experiencing energetically rather than physically.

Several locations will be mentioned. They are energetic pathways.

Allow attention to move freely from one to the next. No need to concentrate, just moving awareness.

If sensations or experiences arise, simply take notice and move on.

Begin with effortless awareness of the point between the eyebrows

Effortless awareness of the point between the eyebrows

The hollow of the throat

Shifting freely, unattached

The right shoulder joint

Elbow joint

Wrist joint

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Experiencing energetically

The wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Over to the left shoulder joint

Elbow joint

Wrist joint

The left thumb

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Back up to the wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

The heart centre

The right side of the chest

The heart centre

The left side of the chest

The heart centre

The navel centre

Tip of the tailbone

The right hip joint

Right knee joint

Ankle joint

The right big toe

Tip of the second toe

Tip of the third toe

Tip of the fourth toe

Tip of the baby toe

Back up to the right ankle joint

Knee joint

Hip joint

Tip of the tailbone

Sweeping awareness to the left hip joint

Left knee joint

Ankle joint

The left big toe

Tip of the second toe

Tip of the third toe

Tip of the fourth toe

Tip of the baby toe

Back up to the left ankle joint

Knee joint

Hip joint

Tip of the tailbone

The navel centre

The heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

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.

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. 

Letting go of the count.

Symbols/Visualization

Bring your awareness deep within the body once again.

Feel that the whole body is breathing.

Breath coming in and going out through every pore.

Energy flowing in and out. (pause)

Feel yourself as a pulsing field of energy. (pause)

Shift your awareness so you are seeing your body from above.

See the body peacefully resting.

Your body peacefully resting in the room.

Know that you can bring your awareness back into the body anytime you want, but feel free to explore now, in your astral body. Your energy body.

You can move in any way you want and go anywhere you like in your astral body.

You are completely free. (pause)

Take a moment to enjoy this freedom. Move in any way you like.

Travel to anywhere you like.

Know that your body is safe and peaceful and you will return to your body again soon. (pause for 1 minute)

Now pausing your travels for a moment, getting ready to take a journey to an exquisite place.

Feel yourself flying over the land. You can see majestic, emerald green mountains in the distance. (pause)

You fly toward them for some time. (pause)

And as you get closer and are flying over the mountain range, you notice the beauty of the trees. 

A mix of evergreen and leafy trees.

Serene and beautiful. (pause)

There is no one around for miles. Just you and nature. 

Free in your astral body to move in any way you like. (pause)

You see a stream down in a valley.

You fly to that stream.

Getting closer, you see a leaf, floating effortlessly along the gently moving stream. Wonderfully effortless. (pause)

You shrink to the size of a ladybug and land softly on the leaf. (pause)

You sit down, floating on a wide and shiny green leaf. (pause)

The leaf is warmed by the sunlight, and is truly inviting. (pause)

You lie down, and as you lie down, you see the open blue sky above you, with just a few fluffy white clouds. 

You notice one cloud in the shape of your favourite animal, and it makes you smile. (pause)

You feel the gentle current of the stream beneath you, ushering you forward, effortlessly.

Your heart swells with a moment of gratitude for this incredible and tranquil floating experience, just for you. (pause)

You lie on your side to take in the view of the shoreline as you float by.

You see many types of foliage and flowers – in the most picturesque colours.

Your leaf gets stuck on a rock for a moment, halting your journey. 

You push off again and the flow of the stream takes you forward once again.

Your leaf is floating close to the shore now and you look to the water.

This is a very still part of the stream and you are still moving along, but slowly now.

The surface of the water is as smooth as glass. It reflects the rocks and plants along the shoreline crystal clear.

At this moment, the reflection of your spirit guide suddenly appears. (pause)

You look up to see your spirit guide standing on the shoreline. (pause)

You reach for a nearby log and dock your leaf so you can take in this special moment to meet with your spirit guide.

Take a moment now to ask your spirit guide anything you like. You can speak to your spirit guide and receive any guidance. (pause for 1 minute)

Sankalpa

Now tell your spirit guide your sankalpa. Repeat it in the presence of your spirit guide three times now, with full feeling and awareness.

Feel that the sankalpa has been nourished now, deep in your being.

In the presence of your spirit guide, your sankalpa comes forth from deep within you, blossoming out at the heart centre like a radiant flower. (pause)

If you like, you can give the flower to your spirit guide as a gift, as another flower, just the same, blossoms out from your heart centre. (pause)

Thank your spirit guide for their guidance. Your spirit guide is

settling down on a smooth rock for meditation. 

Staying docked on the log, you prepare for meditation too. (long pause)

Bring your awareness deep into the heart centre. Deep into the stillness there.

Go deep, deep within that stillness.

Deep within that silence.

Resting here with full awareness for the next several minutes. (pause 2-7 minutes)

Externalization

Ommmmmmmm

Bring awareness to the heart centre if your mind has wandered off.

It’s time to say goodbye to your spirit guide. Your spirit guide has come out of meditation as well.

Say goodbye and thank your spirit guide once again. (pause)

From your log, you take off from your leaf, into the sky.

You fly up from the valley, over the mountain range, back over the land you flew over before.

Returning back to the building your body is in. Back to the room.

You see your body still resting peacefully. Beautifully serene.

You bring your energy body back into the physical body.

Astral body back in the physical body.

Beginning to notice sensations in the physical body.

Notice the chest rising and falling with each breath.

Feel the chest rising and falling with each breath.

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 on the floating leaf and the guidance from your spirit guide. (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 and in peace.

With eyes softly focused, take a few breaths, 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)

And slowly opening your eyes again, bringing awareness back into the room and carrying any positive sensations from your practice 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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