Free 35 Minute Yoga Nidra Script: Who Are You [PDF]

Settling

Preparing for your Yoga Nidra practice. Lying on your back, side, or sitting up, supported.

Getting ready for this practice for reconnecting with your essential freedom.

Maybe making a cozy rest nest with cushions, blankets, bolsters – whatever your body needs to feel as comfortable as possible in this moment. (long pause for settling)

Getting comfortable for this practice of non-doing.

If there are any adjustments you need so you can more easily sink into the comfort, make them now. (pause)

Getting ready to do nothing. (pause)

Nothing you need to do.

Nothing you need to be.

Nothing you need to feel.

No one you need to please.

There is only you.

Experiencing this practice in any way you like.

From any perspective you like.

Reconnecting with your essential freedom. (pause)

There’s no way to get this wrong.

Simply enjoy the ride. (pause)

Check in with how you feel.

Check that your feet and ankles are comfortable. (pause)

Calves, knees and thighs comfortable. (pause)

Hips comfortable. (pause)

Lower back, middle back, upper back comfortable. Whole back, melting. (pause)

Hands and arms relax. (pause)

Shoulders and neck relax. (pause)

Jaw, tongue and cheeks soften. (pause)

Eyes, forehead and scalp soften. (pause)

Whole body, completely released into the comfort. (pause)

You can move anytime you like, but if it feels good, enjoy the stillness.

(long pause)

Be aware of the room you’re in. The size of the room, ceiling, walls… any artwork… any furniture… the colour of the floor… the space around you… (pause)

Feel the temperature of the props your using. (pause) 

Feel the temperature on your face. (pause)

Be aware of sounds, far away. Not identifying the sounds. Simply be aware of the sounds. (long pause)

Now be aware of sounds in the room. Not identifying, just receiving. (long pause)

Awareness becoming more and more subtle.

Effortless awareness. (pause)

Simply receiving, without analysis or judgement. (pause)

Simply experiencing, effortlessly. Without naming the things experienced or the experience itself. (pause)

Not naming the things experienced or the experience itself. Simply experiencing.

Pure experience. (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

Bring awareness to the body.

What is the body? Your whole body is made of food. The food you’ve eaten has become your muscles, your skin, your brain. Your whole body is made of food. (pause)

That food, is made of carbon. (pause)

That carbon, is stardust. (pause)

Stardust recycled as different forms over and over and over. So what are you? (pause)

Right now, are you either lying down or sitting? (pause)

Maybe you said, “Yes, I’m lying down, or I’m sitting”. When in fact, it is the body that is lying down or sitting. This mass of food, carbon, stardust. (pause)

If you are experiencing the body, you are not the body. You are the one experiencing the body. You are the witness, the awareness. (pause)

If the body is a false label for your identity, are there other false labels you might be holding onto? (pause)

You are the limitless awareness. (pause)

Your essential nature is that you are free. Limitless. Your Soul is limitless. (pause)

Each label or identity on top of this limitless Soul is a limitation.

Are there labels you’ve accepted or created that are limiting you?

Holding you back? (pause)

What labels would you like to expand beyond? (pause)

Is there a career identification, for example, “I am a lawyer”?

Is there a social label “I am an introvert”?

Is there an emotional label, “I am sad”?

Remember, you are essentially free. What labels might you be subscribing to that are keeping you stuck? Keeping you limited? (long pause)

How would you like to expand? You might use this phrase, “Up until now, I was…” Use your own words for the label you’d like to expand beyond. For example, “Up until now, I was an introvert.” 

Use your own words now: “Up until now, I was…” (long pause)

And now choosing a sankalpa that inspires freedom, a message to your Soul to always stay connected to your essential freedom. 

Maybe, “I am free”, or “I am unlimited”. Or any other short, memorable, heart-felt statement in your own words. Choosing your sankalpa now.

(long pause)

Allow the positive feeling, and expansive quality of your chosen sankalpa to grow. Feel the unlimited potential. (long pause)

And now, repeat your chosen sankalpa or “I am free”, or “I am unlimited”, mentally, three times. (long pause)

Know that this expansive sankalpa has made a lasting impression and has already begun to create positive change in your life.

Rotation of Consciousness 

Now bring your awareness back to the body.

Though it is stardust, it is your beautiful stardust. Your body is your vehicle for experiencing this life, and deserves your tender loving care and attention.

Moving awareness through the body now.

Effortless awareness, moving from point to point.

Sensations, experiences, thoughts might arise as awareness moves, simply notice and move on.

Start by bringing awareness to the point between the eyebrows 

Effortless awareness of the point between the eyebrows

The hollow of the throat

The right shoulder joint

Elbow joint

Wrist joint

The right thumb

The tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

The right wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Over to the left shoulder joint

Elbow joint

Wrist joint

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 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

Lower abdomen

The right hip joint

Right knee joint

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

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 joint

Knee joint

Hip joint

Lower abdomen

Navel centre

Heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre (pause)

Breath Awareness

Feel as if you are breathing in and out through the point between the eyebrows. (pause)

In a straight line, from the point between the eyebrows to the centre of the brain. (long pause)

Breathing like this for several breaths now. (pause for 4-5 breaths)

Allow the breath to become subtle. (pause)

Breathing in a straight line, from the point between the eyebrows to the centre of the brain. (pause)

Breath becoming subtler and subtler. (pause)

Until the breath is almost imperceptible. (long pause)

Sankalpa

Now allowing the sankalpa you chose earlier to arise again.

It might have been “I am free”, “I am unlimited”, or any other heart-felt statement you chose. (long pause)

Allow the positive feeling, and expansive quality of your chosen sankalpa to grow. Feel the unlimited potential. (long pause)

And now, repeat your sankalpa or “I am free”, or “I am unlimited”, mentally, three times. (long pause)

Know that this expansive sankalpa has made a lasting impression and has already begun to create positive change in your life. (long pause)

Shifting awareness to the heart centre, resting awareness at the heart centre.

Move awareness deep. Beyond flesh and bone. More subtle. Sensing the spiritual heart.

The unlimited spiritual heart. The heart of your being. Feel the expansive quality here. An expanse of potential.

Diving deep into this expanse of unlimited potential that is the heart, the core, the source of your being.

Unlimited potential. The source of your being.

Freedom.

Peace.

The source of your being.

Resting now in the peace and silence here, for the next several minutes. (pause 5-10 min)

Externalization

Ommmmmm

Bring awareness back to the breath.

Awareness of the breath streaming in and out of the nostrils. (pause)

Be aware of the sound of the breath. (long pause)

Be aware of sounds in the room and beyond. (long pause)

Visualize the room. Visualize your body resting in the room. (long pause)

Awareness coming back to the body.

Take a deep breath in.

Bringing awareness back to the body.

Feel energy and awareness coming back into the body.

Yoga Nidra is now complete. (pause)

Take another deep breath in and a long breath out, becoming more aware of the body. (pause)

Taking a moment of gratitude for the opportunity to have a body.

This beautiful stardust, your vehicle for experiencing this life. (pause)

Give it the tender loving care it deserves as you wake back up into the body, stretching and moving in any way that feels good. (long pause)

And if you’re lying down, roll to the right side.

If you like, take a moment to recall any positive or interesting experiences from your Yoga Nidra practice today. Or if you fell asleep, that’s fine too. Your body needed the sleep. Either way, it’s win-win. 

Recalling any positive experience or insight, or simply enjoy the sensation of rest. (long pause)

Mindfully make your way to sitting upright.

Keeping eyes closed if you can.

Feel energy rising as you sit.

Feel the body activating.

Mind activating.

And yet, still remaining relaxed. (long pause)

And before we finish, take another moment to repeat your sankalpa if you like, feeling inspired by the realization that you are essentially free, and unlimited. (long pause)

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

Notice the energy rise with the chant.

Take a deep breath in.

Om Om Om Shanti Shanti Shanti (pause)

Reconnected with your essential freedom, when you’re ready, softly reopen your eyes.

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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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