Free 35 Minute Self Love Yoga Nidra Script [PDF]

Settling

Getting comfortable – 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)

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. (pause)

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. (pause)

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. (pause)

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. (pause)

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. (pause)

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 energy throughout the body.

As awareness moves, you direct energy from point to point.

You might like to experience it as a loving caress of energy. Or a little smile to each body part along the way. (pause)

Experiencing in any way that feels soothing. (pause)

Float awareness over to the right hand

Welcome the right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Awareness floating over to the left hand thumb

All experiences are welcome

Index finger

Middle finger

Ring finger

Little finger

Right wrist

Left wrist

Right elbow

Left elbow

Soothing caress of 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

Tip of the 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

Sweeping energy

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

All is welcome.

The whole left side of the body

All is welcome.

The whole body together

The whole body together

The whole body together (pause)

Welcome the whole body, all at once.

Every aspect of the body, in every way is welcome.

And now, allow the memory of one lovely experience you’ve had in your life to arise in your awareness. Lovely experience. (pause)

Something that made you smile. Maybe something you saw, felt, tasted, smelled. 

Maybe even just the ease of this moment. (pause)

Thanking the body for its role in allowing you to be there at that moment. 

To enjoy that lovely experience. (pause)

Thanking your body for all the little ways it’s contributed to the joy, learning and evolving in your life. (pause)

Appreciating the body and also knowing, your being extends far beyond the body alone. 

Exploring further now, beyond the physical body, to the energy body.

Breath Awareness

Bring awareness to the breath. (pause)

Just the natural breath, nothing for you to do. (pause)

Body is miraculously breathing itself. (pause)

Body is taking care of this for you. (pause)

Notice the breath flowing in and out, through the nostrils.

Two streams of air, softly flowing in and flowing out. (pause)

Feel as you breathe in that you are breathing in energy – vital life force. (pause)

This vital life force is known as prana. Breathing in prana, energy. (pause)

As this energy flows in, feel that you pull it in, all the way down to the navel centre.

And as you exhale, feel the energy disperse out, to all parts of the energy body.

Inhale pulling energy in, deep down to the navel centre.

Exhale energy dispersing, through a network of energy tubes, like the nerves of the physical body.

Inhaling energy down to the navel centre.

Exhaling, it disperses out to the tips of the fingers, toes, crown of the head.

Inhale down to the navel centre.

Exhale energy out to all parts of your energy body.

Keep breathing in this way for the next few breaths, inhaling energy, exhaling dispersing energy throughout your energy body. (pause for 30 seconds)

Bring awareness back to the breath if it’s wandered off.

Inhaling energy, exhaling dispersing energy throughout the energy body.

Maybe beginning to feel as if the whole body is alive with energy.

Pulsing, vibrating, tingling. (pause)

Recognizing this energy body. A more subtle aspect of your being.

The energy body gives life to all aspects of your being and allows you to feel.

Noticing any positive sensation in this moment. 

Maybe a feeling of energy, peace, expansion. 

Give gratitude to the energy body for allowing you feel this positive sensation. (pause)

Diving further into the self now. Exploring on. 

There are deeper layers of your being to discover. (pause)

Symbols/Visualization

Now opening up to the creativity of the mind and access to inner wisdom. (pause)

A series of symbols will be named.

The mind might or might not spontaneously project images.

Simply be the witness. As if watching a screen.

Images or no images, it doesn’t matter.

Simply watching, with detached awareness. (pause)

A bright star (repeat 3 times)

Paper airplane (repeat 3 times)

Frog in a pond (repeat 3 times)

Yellow flower (repeat 3 times)

Misty mountains (repeat 3 times)

Bushel of apples (repeat 3 times)

Waves on the ocean (repeat 3 times)

Cozy sweater (repeat 3 times)

Pink clouds (repeat 3 times)

Sunlight shining through a crystal (repeat 3 times) (pause)

Taking a moment now to thank the mind for any pleasant, creative or insightful experiences that might have arisen. (pause)

Your mind is a subtle, and useful part of your being, and yet, still, there is more to your self.

The deepest part of yourself is there through it all.

Aware of every experience.

Ever present.

Present in the experience of the physical body. Present when the body is resting.

Present when experiencing the energy body. And when not experiencing the energy body.

Present in the experience of the mind. And even when the mind is resting, as in deep sleep.

There is a thread that remains. The essence of your being.

It is awareness. (pause)

Beyond body, energy, mind, you are awareness.

Pure awareness, without any trappings.

Unaffected by any state of body, energy or mind.

Eternally peaceful and free. (pause)

Your essence, is peace.

You are peace.

You are the one you’ve been looking for all along.

You are the one you’ve been looking for all along. (pause)

Rest now in the sublime beauty and peace that is you.

You in your deepest essence.

Pure awareness.

Eternally peaceful and free. (pause for 4-10min.)

Externalization

Ommmmmm Ommmmmm Ommmmmm

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

Feel your body breathing. (pause)

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

Now take a deep breath in. 

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. (pause)

If you feel like making larger movements, make them. (pause)

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

If you like, take a moment to recall your experience. (pause)

What will you take with you from your experience today? (pause)

Reminding yourself once again, you are the one you’ve been looking for all along. (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 connected than when you began. (pause)

Maybe more peaceful.

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

Thanking yourself for simply being here. (pause)

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, and notice your energy rising with the chant.

Om Om Om Shanti Shanti Shanti (pause)

And slowly opening your eyes, carrying any positive experience from your practice 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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