Free 35 Minute Prana Healing Yoga Nidra Script [PDF]

Settling

Lying down comfortably or sitting up, supported.

If you’re lying down, place a thin pillow or blanket under your head for support, but not so bulky that your head is out of alignment.

Cover yourself with a blanket if you like.

Do anything you need to do to get comfortable for this Yoga Nidra practice to stimulate healing on an energetic level. (pause)

If you’re lying in savasana, legs are apart. Feet flopped out to the sides. 

Your arms are away from the body, leaving space beneath the armpits. Palms are facing up. (pause)

In any position, shoulders are away from the ears. (pause)

Check that your head is comfortable, straight and in alignment. (pause)

Check that everything is just right. Make any adjustments you need. (pause)

Let your whole body be as comfortable as can be. (pause)

Feel the support of the surface beneath you. Let it hold you as you completely surrender to gravity. (pause)

Letting go into the steady support. (pause)

Take a deep breath in… and as you exhale, let go of anything you think you need to do right now. (pause)

There is nothing you need to do. Nothing you have to think about. Set everything aside. (pause)

Bring all of your attention inward. (pause)

Inhale feeling present in this moment.

Exhale letting go of anything outside of this moment.

Inhale feeling present in this moment.

Exhale letting go of anything outside of right here, right now. (pause)

Become aware of your body. Be aware of your whole body from the top of your head to the tips of your toes and from the tips of your toes to the crown of your head.

Feel stillness in your whole body. (pause)

You can move your body any time you need, but make yourself so comfortable you won’t have any desire to move. (pause)

Settle into the comfort.

Absolute comfort.

Stillness.

Effortlessness. (pause)

Awake and aware.

Yoga Nidra has now begun. (pause)

Sankalpa

Bring awareness to your body.

Your whole body.

Feel your whole body all at once. (pause)

Feel as if your whole body is breathing. (pause)

Feel that as the body breathes, there is an exchange of energy, from outside your body to within your body. (pause)

Experience the body as an energy field, giving and receiving energy. (pause)

This energy is known as prana. It is the key to your vitality. And the key to your healing.

In this Yoga Nidra practice, you’ll explore deep within the energy body.

Right now, mentally scan your body, physically or energetically and notice any areas that might feel dull, blocked, grey. (pause)

These are areas where prana, energy, is not flowing freely.

State this intention to yourself, mentally, now: “Prana flows freely and heals me”. (pause)

Feel that it is true, even in this moment.

“Prana flows freely and heals me.” (pause)

Once more, with certainty that this intention is already becoming reality.

“Prana flows freely and heals me.” (pause)

Feel that this statement has been internalized and is already working its magic for you, from the inside, out. (pause)

Rotation of Consciousness

Now bringing awareness deep into to the physical body.

Exploring throughout the body, from point to point.

Freely shifting awareness from one body part to the next.

Don’t get stuck on any one point.

No need to concentrate, think or analyze.

Simply keep moving awareness swiftly and freely.

Starting with 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

Lower arm

Elbow

Upper arm

Shoulder

Armpit

Right side of the ribs

Right side of the waist

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

Awareness moving freely

Shift to the left side

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

Lower arm

Elbow

Upper arm

Shoulder

Armpit

Left side of the ribs

Left side of the waist

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

Go 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

Lower abdomen

Pelvis

Move 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)

Feeling the body as a field of energy.

An energetic journey is about to begin.

Several body parts will be named.

Experience them energetically, rather than physically.

Start by bringing awareness to the point between the eyebrows

Energetic awareness of the point between the eyebrows

Effortless.

The hollow of the throat

Exploring deep within, to the centre of the right shoulder joint.

Moving awareness down through the marrow of the arm bone to the elbow joint.

Down through the centre of the lower arm bones to the wrist joint.

Experiencing energetically.

Any experiences are welcome.

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Any experiences or sensations are welcome.

The wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Over to the left shoulder joint

Awareness goes deep, through the marrow of the left upper arm bone

Down, to the elbow joint

Down, to the wrist joint

Vibration, light or colour might be experienced

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

Down the marrow of the right upper leg bone to the knee joint 

Down, to the 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

Down the marrow of the left upper leg bone to the knee joint

Down, to the 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

Experiencing energetically

The navel centre (pause)

The heart centre (pause)

Hollow of the throat (pause)

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Full awareness of the whole energy body.

The whole energy body.

The whole energy body. (pause)

Breath Awareness

Feel as if the whole body is breathing.

The whole body is alive with prana. With vital life force. With energy.

Mentally scan your body, physically or energetically and be aware of any one area that might feel dull, tense, grey, blocked or in any way is not feeling at its best. (long pause)

It’s important to choose just one area at a time.

As you bring undivided awareness to this one area you bring energy.

Where awareness goes, prana flows. (pause)

Keep awareness on this part, but allow your awareness to become diffused.

Less focused, more diffused, like a cloud of awareness rather than a point. (pause)

Feel that as your awareness diffuses, the area of tension or dullness also disperses and dissolves. (pause)

Tension, block or dullness, breaking up. Dispersing. (long pause) Taking deep, relaxed breaths.

Effortless awareness on the body part.

Diffused. Blockage dissolving.

Continue breathing in this way for a few more breaths. (pause for several breaths)

Now if you like, bring your awareness to one more area that needs healing.

If there isn’t another area, keep awareness on the first area of focus, or bring awareness to the heart centre. (pause)

Effortless, energetic awareness.

Diffused like a cloud.

Take several deep breaths now, feeling as if your awareness diffuses the tension, dullness or blockage of energy. (pause for several breaths)

Sankalpa

Now diffuse your awareness even more.

Diffuse your awareness to the whole energy body all at once. (pause)

Feel your energy body as a network of pathways, pulling energy in, moving it around and breaking through any blockages. (pause)

Repeat mentally again: “Prana flows freely and heals me”. (pause)

Feel that it is true.

“Prana flows freely and heals me.” (pause)

Repeating mentally, once more, with certainty.

“Prana flows freely and heals me.” (pause)

Know that this statement is now planted in a deep part of your being, where thoughts become realities.

Rest now in the peaceful feeling of prana flowing freely, for the next several minutes. (pause for 2-7 minutes)

Externalization

Ommmmmmmm

Become aware of the breath.

Be aware that the body is breathing. (pause)

Picture yourself resting, breathing. (pause)

Feel the sensation of your abdomen and chest rising and falling with each breath. (pause)

Feel the sensation of breath through the nostrils. (pause)

Notice the sensation of your body resting, supported by the surface beneath you. (pause)

Notice the texture of any fabric against the skin. (pause)

Be aware of the physical body. (pause)

Externalize your awareness.

Take a deep breath, bringing awareness back into the body. (pause)

Yoga Nidra is now complete. (pause)

Wiggle your fingers and toes.

Stretch or move your body any way you like.

Feel energy begin to flow out to 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 once again: “Prana flows

freely and heals me.” 

Feel this statement with your whole being. (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)

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

Adjusting back into the room, back into your day, refreshed and at peace.

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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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