Free 35 Minute Yoga Nidra Guided Meditation Script [PDF]

Settling

Lying down comfortably – on your back, your side or your abdomen. Or sitting up, supported.

Any position is fine. Stretched, curled, it doesn’t matter.

Listening to the body and choosing the position that best suits you, right now, for your Yoga Nidra practice. 

For this practice of fluidly dancing in the light, like a vine. (pause)

Cushioning your head with a pillow or blanket.

Cover yourself with a blanket if you like.

Maybe you’d like to hug a bolster or blanket.

Maybe an eye pillow to soothe your eyes.

Just listening in and answering the call. (pause)

What is your body asking for in this moment? What will allow you to feel more free? (pause)

Propping and positioning yourself in any way you’d like right now. (long pause)

During this practice, you can move your body any time you need, but make yourself so comfortable you won’t want to move. (pause)

Check that everything is just right. (pause)

Check that your feet are comfortable. (pause)

Legs are comfortable. (pause)

Hips are comfortable. (pause)

The whole back. (pause)

Arms and hands. (pause)

Shoulders. (pause)

Neck. (pause)

Jaw, tongue, forehead. (pause)

The whole body, as comfortable as can be. (pause)

Feel the support of the surface beneath you. Let it hold you completely. (pause)

Settling into the support of the earth, sending down steady, firm roots.

Steady, firm roots to give you the freedom to explore far and wide. (pause)

Deep roots. Held steady by the earth. Unconditionally. (pause)

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

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

Body is settling in. (pause)

Attention is drawing 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)

Allow your sense of hearing to extend out, receiving sounds, but without analyzing. 

Simply receiving objectively. Receiving any sounds. (pause)

The farthest sounds (pause)

Near sounds (pause)

Maybe even the sounds within your own body. The sound of your own breath. (pause)

Become aware of the body. Be aware of your whole body from the top

of your head down to the toes and from the toes up to the crown of

your head.

Be aware that your body is resting comfortably. (pause)

Feel stillness in your body.

If at any time you need to move, then move.

Otherwise, you’re free to settle in to the comfort.

Free to settle in to the roots. (pause)

Free to rest the body. (pause)

In absolute comfort.

Just as you like it.

Just for you.

Effortless. (pause)

Body rests, while awareness is free to roam.

Yoga Nidra has now begun. (pause)

Sankalpa

Now if you’d like, allow the joyful feeling of your sankalpa to arise.

If you don’t have a sankalpa, or want to explore like a vine, allow an “I am” statement that fills you with joy to arise.

For example, “I am vibrant”, “I am abundant”, or “I am free”.

Whatever stirs your soul. No need for thinking, just feeling. 

Finishing this statement: I am… (long pause)

Did anything arise? Anything light you up?

Don’t overthink it. Go with that. That little ray of sunshine is your perfect next move forward.

If nothing came to mind, you can use: “I am vibrant”, “I am abundant”, or “I am free”.

Really feel your sankalpa, picture it – as vividly as you can. (pause)

If the feeling is there, it can’t help but be manifested.

State your sankalpa now, 3 times with clarity and feeling. (pause)

Rotation of Consciousness

Now beginning the process of enlivening the body with energy.

Several energetic points will be named.

Allow awareness to move freely from point to point.

Maybe experiencing awareness dancing from point to point, like a soft vine of light or colour.

Awareness dancing like a soft vine of light or colour. (pause)

Start with awareness of the right hand thumb

Energetic awareness of the right hand thumb

Now the left hand thumb

The right wrist

The left wrist

Right elbow

Left elbow

Dancing like a vine of light or colour

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

Dancing energy vine

Right ankle

Left ankle

Right big toe

Left big toe

Now 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 (pause)

Welcome the whole body, alive with energy. (pause)

Breath Awareness

Now become aware of the breath.

No need to change the breath in any way, simply bring awareness to the breath.

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 filling up with boundless energy.

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

Inhale from the toes 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 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 energy blocks. (pause)

Continue to breathe this way for a few breaths.

Inhaling cosmic energy, exhaling any energy blocks. (pause for 3 breaths)

Symbols/Visualization

Shifting to inner wisdom now.

Effortlessly tapping in.

There is an infinite well of knowledge within you. (pause)

A series of symbols will be named.

The mind might or might not spontaneously project images.

There’s nothing for you to manifest, search for or think about.

Nothing to do, at all. (pause)

Simply be the witness. As if watching clouds in the sky.

Images or no images, it doesn’t matter.

Watching, with detached awareness. (pause)

A bright red chair (repeat 3 times)

Flowing stream (repeat 3 times)

Gift box (repeat 3 times)

Tall trees (repeat 3 times)

Resting lion (repeat 3 times)

Microphone (repeat 3 times)

String of lights (repeat 3 times)

Birthday cake (repeat 3 times)

Tropical beach (repeat 3 times)

Hot air balloon (repeat 3 times) (pause)

If any insights spontaneously occurred to you, take them with you. If not, that’s also fine. Know this time has been useful in awakening your creativity and intuition. (pause)

Now bring awareness to the heart centre.

Effortless awareness of the heart centre. (pause)

Picture at your heart centre a beautiful glowing light.

Beautiful and radiant, like the sun. (pause)

Feel its warmth and light nourishing your whole being. (pause)

This is the heart of your being. Your luminous soul. (pause)

Your soul holds all the answers for you.

As the observer of this beautiful light, you can ask for any guidance you like. 

Perhaps asking about your next move forward, or anything else that arises.

Take some time now to communicate with your soul. (pause for 1 minute)

And now, thanking your soul for any guidance. (long pause)

Visualizing the soul as radiant light at your heart centre

Allow your awareness to completely absorb into this light.

Absorbing into your soul.

Duality of you as the observer and your soul as the other, dissolves.

Duality dissolves.

There is only you, the Soul that remains.

All thinking ends.

For the next several minutes, resting as the luminous Soul itself. (pause for 5-10 minutes)

Sankalpa

Bringing awareness back to the heart centre.

Effortless awareness of the heart centre. (pause)

If you like, taking the opportunity to allow your sankalpa to arise, your heart-felt resolve. 

If you don’t have a sankalpa, you might have used: “I am vibrant”, “I am abundant”, or “I am free”.

If you repeat your sankalpa with feeling and awareness now, it cannot fail. Say it to yourself mentally, 3 times now. (pause)

Know that your sankalpa has been received deep in your being and is already manifesting. (pause)

Externalization

Now becoming aware of your breath. (pause)

Your body resting, breathing itself. (pause)

Hear the sound of your body breathing. (pause)

Feel the sensation of your body breathing. (pause)

Externalizing your awareness.

Become aware of the room you’re in, floor, walls, ceiling. Listen for sounds within the room. (pause)

Know that the practice of Yoga Nidra is coming to an end.

Develop awareness of your body and the place you’re in.

Take a deep breath and feel awareness coming back into the body.

Yoga Nidra is now complete. (pause)

Beginning gentle movements in the body, wiggle your fingers. Wiggle your toes.

Make any gentle movements with the body that feel good. (pause)

Now make any larger movements – move your feet, legs, hands, arms, move any body parts that are calling you, and if you’re lying down, when you’re ready, roll to the right side.

Take a few deep breaths, recalling any guidance from your soul or insights from your Yoga Nidra practice today. (pause)

If you were lying down, press yourself slowly up to sitting. Keep your eyes closed if you can. 

Take your time, there’s no rush. (pause)

Sitting comfortably, back as straight as you can make it.

Take a deep breath in… and a long breath out.

Hold the feeling of the dancing vine, moving toward your next ray of sunshine. (pause)

We’ll finish by chanting Om and Shanti, three times each.

Om Om Om Shanti Shanti Shanti (pause)

And when you’re ready, softly, slowly open your eyes adjusting awareness back into the room. 

Carrying with you any new insights or positive feelings from your practice today.

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