Free 35 Minute Yoga Nidra Script for Taking Action [PDF]

Settling

Find yourself a comfortable place to lie down, or if you prefer, a place to sit up, supported.

Getting ready for this Yoga Nidra practice, to help you shift beautifully into the season of action. (pause)

Have a thin pillow or blanket tucked comfortably under your head. (pause)

Cover yourself with a blanket if you like. (pause)

Do anything you need to do to get as comfortable as possible. (long pause)

Set aside anything that’s on your mind. Right now, there’s nothing you need to do. (pause)

Set everything aside for this time to connect within. (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 neck is in line and feeling comfortable. (pause)

Check for any lumps or bumps of clothing, jewellery, or the surface beneath you that might draw your attention away. 

If you find any, adjust them now. (pause)

Scan your whole body, checking that you’re as comfortable as can be and that there’s nothing calling your attention – nothing that might draw your attention away from your Yoga Nidra practice. (pause)

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

Take another deep breath in and as you exhale, feel yourself settle, and let go. (pause)

Now is the time to make any final adjustments you need so you can be still for your Yoga Nidra practice. (pause)

Make sure you’re completely comfortable and can completely surrender all doing.

Know that you can move whenever you need to, but make yourself so comfortable you’ll have absolutely no desire to move. (pause)

Begin to feel the stillness. Rest in that stillness. (pause)

Become aware of distant sounds. (pause)

Allow your sense of hearing to extend out, receiving all sounds effortlessly and without analysis. 

Simply receiving all sounds, with effortless awareness. (long pause)

Now bring your hearing into the room. Receiving any sounds within the room. (pause)

Listen for the sound of your own body breathing. (pause)

Feel the body resting. (pause)

Be aware of your body breathing.

Your body breathing itself. (pause)

Nothing to do. (pause)

No need for concentration. Just effortless awareness. (pause)

Say to yourself mentally, “I’m going to practice Yoga Nidra.” (pause)

“I will remain awake and aware.” Yoga Nidra has now begun. (pause)

Sankalpa

With a focus on shifting into the summer season, know that summer is arriving.

Feel that summer is arriving. (pause)

All of nature in full bloom and at the height of potential.

Animals are playing, the air is sweet, the sun is radiant and energizing.

It’s the perfect time for you to play, too.

Time to dance with this summer rhythm.

Full of life, playful, productive.

Test out your shiny new wings.

See what you can do – soar to new heights, fly off and explore, try some new tricks. The sky is the limit and the sky is all clear for takeoff.

Without any fear, any self-doubt, allow yourself to take flight, take action on your dreams.

There is no better time.

The sun is energizing your every move.

Casting you in gorgeous, radiant light.

The birds are singing your song.

The air is fresh. All of nature is pulsing with life.

All of nature is conspiring to help you fully bloom, into your highest expression of potential.

Vibrant, strong and sublimely stunning.

Setting a summer intention now, say to yourself mentally,

I shift beautifully into the season of action. (pause)

I shift beautifully into the season of action. (pause)

I shift beautifully into the season of action. (pause)

Rotation of Consciousness

Now taking your awareness on a trip through the body. Effortless.

Like a traveller on vacation.

Allow your awareness to hop from one body part to the next.

No need to think. Just awareness.

Awareness of any sensations, thoughts, feelings that might arise, but without attachment.

Simply noticing and moving freely on.

Bring awareness to the point between the eyebrows The point between the eyebrows

The hollow of the throat

The right shoulder

The right elbow

Effortless travelling, deep in the body

Down to the middle of the right wrist

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Back up to the right wrist

The elbow

The shoulder

The hollow of the throat

Sweeping awareness over to the left shoulder

Down to the left elbow

Deep in the body, effortless

The middle of the left wrist

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 left wrist

The elbow

The shoulder

The 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

The right knee joint

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

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

Knee joint

Hip joint

Tip of the tailbone

Navel centre

Heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Breath Awareness

Now beginning with breath awareness.

Become aware of the navel centre. (pause)

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

Notice the body is breathing itself.

Nothing for you to do.

Simply witnessing. (pause)

Keep keen awareness at the navel centre. (pause)

The navel centre is your centre for vitality. For personal fire. (pause)

As you bring awareness to the navel centre, you fuel it with life force.

Where your awareness goes, energy flows.

Keep awareness at the navel centre, your centre for personal power.

Keen, but relaxed.

Without making any changes to the breath, feel as if the breath is being pulled in, down to the navel centre. (pause)

Energy coming in with each breath, fuelling the powerhouse at your navel. (pause)

Fanning the flames of your vitality. (pause)

Continue to breathe in this way, counting down from 16 to 1.

Inhale to the navel 16

Exhale 15

Inhale to the navel 14

Exhale 13

And so on, down to 1. If you lose track, start again. If you finish, start again. (30s. pause)

Now let go of the count.

It doesn’t matter what number you got to, or if you lost track.

Letting go of the count. (pause)

Opposites

Now beginning to manifest sensations in the body.

Start by developing the feeling of heaviness.

Each part of your body becoming heavier and heavier. Heavy, like lead.

Feel the right leg heavy like lead, sinking into the surface beneath you.

Left leg becoming heavier and heavier. Sinking down… so heavy you couldn’t lift it.

Now feel heaviness in hips… back… chest… The whole torso sinking into the surface beneath you. So heavy.

Shoulders now sinking. Heaviness extending down the arms and to the hands. 

Hands heavy like lead.

Head heavy, sinking down into the surface beneath you.

Manifesting the sensation of heaviness in the whole body.

Entire body heavy, like lead. (pause)

Now let go of the sensation of heaviness.

Completely let it go.

Release the sensation of heaviness from every part of the body. (pause)

Now awaken the sensation of lightness in the body.

Feel that every part of the body is filling up with lightness, like a helium balloon.

Body becoming lighter and lighter.

The right leg becoming light, lifting up.

Left leg filling up with lightness and floating right up.

The right arm becoming lighter and lighter, picking up.

The left arm becoming light, floating up.

The hips and torso becoming light, filling up like a helium balloon, and floating right up.

And finally the head, filling with the sensation of lightness, floating right up.

Entire body, floating up. Light as air.

Experience lightness throughout the entire body.

Absolute lightness. (pause)

Now let go of the sensation of lightness.

Allow your body to gently release the feeling of floating.

Completely let go of the sensation of lightness. (pause)

Notice you can manifest or let go of the sensations of heaviness and lightness, any time you need. (pause)

Symbols/Visualization

Now beginning the process of accessing the subconscious mind.

Allowing the doors of creativity to open.

A series of symbols will be named. Images, thoughts or feelings might arise.

Continue to be the witness. Effortless.

Simply watching, with detached awareness. (pause)

A white hat (repeat 3 times)

Bowl of cherries (repeat 3 times)

Newspaper (repeat 3 times)

Blazing sun (repeat 3 times)

Blue paint (repeat 3 times)

Light reflected on the water (repeat 3 times)

Ice cubes (repeat 3 times)

Hairbrush (repeat 3 times)

Chandelier (repeat 3 times)

Rainbow (repeat 3 times)

(pause)

Sankalpa

Now is the perfect time to repeat your intention for summer. If you repeat it with feeling and awareness now, it cannot fail. Say to yourself mentally,

I shift beautifully into the season of action. (pause)

I shift beautifully into the season of action. (pause)

I shift beautifully into the season of action. (pause)

Know that your intention has been received deep in your being and is already manifesting. Take a moment to feel the joy of this intention manifested. (pause)

Externalization

Become 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.

Feel your 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 anything that spoke to you 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.

Say to yourself mentally one more time:

“I shift beautifully into the season of action.” (pause)

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

Om Om Om Shanti Shanti Shanti (pause)

Hold the feeling of shifting beautifully into action as you softly open your eyes.

Allow your eyes and your awareness to adjust back into the room and into the rest of your day.

Create Yoga Nidra Meditations Like a Pro

Want to lead your own Yoga Nidra meditation sessions but not sure how to get started? Our Yoga Nidra scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full Yoga Nidra meditation course, these scripts are perfect for that too!

Boosts Your Confidence and Skills

Leading a Yoga Niddra session requires much confidence and skill to maintain a calming and peaceful ambiance.

With Yoga Nidra scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Yoga Nidra scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

Increases Your Credibility

As a Yoga teacher, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using Yoga Nidra scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided Yoga Nidra scripts will give you inspiration and new ideas.

You can also add to or alter the script to suit your needs.

Who Are These Scripts For?

Whether you’re a pro or just starting out, our Yoga Nidra meditation scripts are tailored to suit your needs. Perfect for:

• meditation teacher or practitioner
• yoga instructor
• coach and counselor
• therapist
• mental health professional
• psychologist and psychotherapist
• voiceover artist
• content creator
• podcaster
• writer
• athlete
• app developer
• blogger

Our Yoga Nidra Scripts Will Help You:

• Improve your meditation-leading confidence and skills
• Create audio and video recordings for your business
• Grow your business by increasing your credibility
• Find inspiration and new ideas for your own meditation(s)
• Read aloud to individuals or groups
• Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.

Royalty-Free

• Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
• Grow your business
• Use these scripts in courses you create, share, and sell
• Use these scripts privately and with your clients
• Edit and customize

Save significantly with our Bundle offers

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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