Free 35 Minute Yoga Nidra Script to Awaken Creativity [PDF]

Settling

Getting comfortable for this Yoga Nidra practice to awaken creativity – lying on your back or if it’s not comfortable, lying on your side, or sitting up, supported. (pause)

Using any props you need for a soothing set-up. Cushion under your head, blanket to cover you, something under your knees, scarf over your eyes, extra clothing to feel cozy – anything you need. (long pause for settling)

Now checking in – are there any adjustments needed or did you get it just right?

Does your set-up make you feel like you just don’t want to leave? Like you’re happily melting into relaxation?

If not, what could you do to make it feel more like that? Any adjustments you need are welcome, even if they’re different than what I suggested.

Really listen in. What feels right? What’s needed? This is your practice. To do in your own way. (long pause)

Now that you’re settled in, all the effort has ended. There’s nothing else you need to do.

If at any time you need to move, then go ahead and do that. Or if it feels restful, enjoy these sweet moments of doing nothing. 

Getting comfortable for this practice of non-doing. (pause)

Also set aside any notions of “I should” or “I shouldn’t”. Whatever way you experience this practice is perfect as-is. (pause)

Let go of any struggle with the mind. If it wanders off in a particular way, let it. Simply observe. Watching your experience like watching a bouncy little puppy. With love, laughter, and interest. (pause)

There are no rules to follow. Simply enjoy the journey and notice what happens along the way. (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.

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 beneath you. (pause)

Nothing for you to do. (pause)

Notice the sensation of the body resting.

Notice awareness becoming more and more subtle.

Body will sleep, yet awareness continues on.

Effortless awareness.

Awake and aware. (pause)

Now beginning to turn the senses inward.

Become aware of scent in the room. Any scent in the room. (pause)

Light scent, heavy scent, old scent, new scent.

Any scent you are aware of. (long pause)

Maybe scent close to you. The scent of your clothing… your hair… the scent within your nostrils. (long pause)

Moving on to visualization. Visualize the room. The size of the room. (pause)

The shape of the room. (pause) The height of the room. (pause) 

The colours in the room. (long pause) 

The shapes in the room. (long pause)

Feel the temperature of the room. Feel the temperature on your hands,

feet, cheeks. (long pause) 

Feel the temperature of the air moving through your nostrils. (long pause)

Be aware of sounds. Be aware of the furthest sounds you can hear. (long pause)

Now be aware of sounds within the room. (long pause)

And finally, be aware of the sound of your own body breathing. (long pause)

Stay effortless.

Effortless awareness.

Simply noticing. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Now awareness moves around the body.

Awareness dancing from place to place.

You can experience this play of awareness in any way you like. (pause)

Move awareness over to the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Moving over to the left hand thumb

Index finger

Middle finger

Ring finger

Little finger

And now over to the right wrist

Left wrist

Right elbow

Left elbow

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

Chin

Hollow of the throat

Heart centre

Right side of the chest

Heart centre

Left side of the chest

Heart centre

Navel centre

Lower abdomen

Right hip

Left hip

Right knee

Left knee

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 (pause)

The whole left side of the body (pause)

The whole front of the body (pause)

The whole back of the body (pause)

The whole body together

The whole body together

The whole body together (long pause)

Breath Awareness

Now bring awareness to your spine.

Awareness of the back of your spine.

Bring awareness to your tailbone.

Move awareness inside the tailbone.

Awareness moves from the inside of the tailbone, up through the sacrum, traveling through the centre of the spine, up through the lower spine, middle spine, upper spine to the top of the neck.

Now awareness moves down from the top of the spine, down through the vertebrae of the neck, the upper spine, middle spine, lower spine, through the sacrum to the tip of the tailbone.

Moving through the centre of the spine from the tailbone up to the top of the neck, then from the top of the neck, down to the tip of the tailbone.

Coordinating with each breath.

Each natural breath.

No need to change the breath, simply allow awareness to travel.

Inhale up the spine.

Exhale down the spine.

Experiencing this in any way.

Awareness moving up the spine and down the spine with each breath.

If it feels good, counting the breaths.

Inhale up, 1.

Exhale down, 2.

Inhale up, 3.

Exhale down, 4.

And so on, up to 16. (pause for 1 minute)

Now let go of counting.

It’s not important whether you reached 16 or if the mind wandered.

There are no expectations.

Now move awareness to the left nostril.

Be aware of inhalation in the left nostril.

Follow inhalation through the left nostril, exhalation through right.

Inhale left

Exhale right

And again, if it feels good, counting the breaths.

Inhale left, 1.

Exhale right, 2.

Inhale left, 3.

Exhale right, 4.

And so on, up to 16. (pause for 1 minute)

Now let go of counting.

It’s not important whether you reached 16 or if the mind wandered.

There are no expectations.

Letting go of the count. (pause)

Opposites

Now bring awareness to the tip of your nose.

Awareness of the tip of your nose. (pause)

Noticing focused awareness of the tip of your nose.

Focused awareness. (pause)

Now expand awareness to the whole body, all at once.

Expand awareness to the whole body.

Awareness of the whole body. (pause)

Notice diffused awareness.

Diffused awareness. (pause)

Now bring awareness back to the tip of your nose. Notice awareness focusing. (pause)

And allow awareness to expand out to the whole body. Notice awareness diffusing. (pause)

Move back and forth between these two.

Awareness of the tip of the nose, focused.

Awareness of the whole body, diffused.

Awareness of the tip of the nose, tightened.

Awareness of the whole body, open, relaxed. (pause)

Allow awareness to expand out to this open, diffused awareness.

Resting in open, diffused awareness.

Effortless. (long pause)

Symbols

Now expanding into the realm of endless creativity.

Limitless imagination.

Infinite inspiration.

Allowing the vast store of impressions from the subconscious mind to surface.

As symbols are named, images, thoughts, memories or feelings might arise – or maybe nothing will arise.

Either way, simply be the witness. Be effortless.

Not thinking, just watching. (pause)

A bright blue sky (repeat 3 times)

Clear blue waters (repeat 3 times)

Navy blue suit (repeat 3 times)

A closed black umbrella (repeat 3 times)

A yellow umbrella from above (repeat 3 times)

The underside of a green umbrella (repeat 3 times)

A shiny red apple (repeat 3 times)

A shiny red apple rolling (repeat 3 times)

A shiny red apple rolling down a steep hill (repeat 3 times)

Smooth frosting on a cake (repeat 3 times)

Wavy frosting on a cake (repeat 3 times)

Spiky frosting on a cake (repeat 3 times)

A crowded street (repeat 3 times)

And endless ocean (repeat 3 times)

A peaceful valley (repeat 3 times)

If any inspiration, ideas, interesting thoughts arose, take them with you. If not, that’s also fine. 

Know this time has been useful in awakening your creativity and imagination. (pause)

Bring awareness to the point between your eyebrows.

Effortless awareness of the point between the eyebrows.

The third eye.

The eye of intuition.

Continue being the witness. Effortless watching. Sensations might arise, thoughts, ideas, inspiration. Or you might experience it as a peaceful void or unlimited expanse. 

There is no incorrect way to experience. Simply hold awareness of whatever is. 

Allowing awareness to rest here for the next several minutes. (pause for 5-10

minutes)

Externalization

Ommmmmm

If your mind wandered off, bring awareness back to the point between the eyebrows.

Awareness of the point between the eyebrows. (pause)

Now move awareness down to the nostrils.

Effortless awareness of the nostrils. (pause)

Take a moment to enjoy the effortlessness of your breathing. (pause)

Now take a deep breath.

Feel energy and awareness coming back into the body. (pause)

Yoga Nidra is now complete. (pause)

Take another deep breath. (pause)

Begin moving your body. Small movements, then larger movements.

Bringing awareness fully into the body now.

Moving however you’d like. Awakening back into the body, however you’d like. (pause)

And if you like, take a moment to recall your experience. Seeds of inspiration and ideas were planted. Are there any you’re aware of, or that stand out in your mind? (long pause)

Making a choice now – for the next several minutes, either continue resting, maybe in a different position if you like, or open your eyes, and write down or sketch any thoughts, ideas or curiosities that you don’t want to forget. 

Making your choice when you’re ready. (pause for 3-10 minutes)

And now, wrapping up your rest, your writing or sketching. Prepare to return to sitting upright. (pause for 30 seconds)

Return to sitting upright now, taking a moment to enjoy any positive experience from your Yoga Nidra practice today. (long pause)

Thanking yourself for practicing and diving into the unlimited well of creativity. (pause)

I’ll finish by chanting Om and Shanti three times each. Join in if you like.

Notice your energy rising with the chant.

Take a deep breath in.

Om Om Om Shanti Shanti Shanti (pause)

Take a moment to appreciate all of the sensory awareness coming back to you – sounds, textures, scent. 

Being aware of the senses reactivated. 

When you’re ready, open your eyes. Have an inspired 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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