Free 40 Minute Yoga Nidra Script for Nourishment and Strength [PDF]

Settling

Getting ready for your Yoga Nidra practice.

This is time for you to rest, connect, discover.

Right now, take some time to build a comfortable rest nest for yourself, whatever that might look like.

Lying on your back in savasana, lying on your side, sitting up, supported… Whatever is best for today, suit yourself, because there’s no one else this practice is for. (pause)

You might choose to have a pillow under your head, a blanket covering you, a light eye covering, a bolster or pillow under your knees to ease tension from your lower back…

Choose anything and everything that will help you feel fully supported and as comfortable as possible.

Take the time now to build your ultimate rest nest, with every creature comfort provided. (long pause for settling)

And now that you’re settling in, check in.

Do you feel comfortable enough to soften into the support you’ve built for yourself?

If not, take the time to adjust. If yes, then allow the body to soften, even more. (long pause)

Check that your legs are softening… back softening… arms softening… shoulders… neck… face… the whole body, softening into the comfort you’ve built for yourself. (pause)

There’s no way to do this incorrectly. If you need to make any further adjustments, go ahead and make them. Give yourself full permission to do whatever you need, when you need, so you can settle in comfortably for the beautiful journey of discovery that awaits. (long pause)

And now, once you’ve done all you can to create this beautiful rest nest for yourself, feel your body softening even more into that support.

Body supported, effortlessly dropping into a state of peace.

Effortlessly dropping into a state of non-doing. (pause)

Nothing to do now.

Letting go of doing.

Shifting into being. (pause)

Feel your body sigh with relief at this opportunity to do nothing. (pause)

This opportunity to rest and renew.

Body is resting, while awareness continues on, free to move and explore.

Allow awareness to explore the space around you. Sensing the size of the space… the light in the space… the objects nearby… the colours… the surface beneath you.

Feel the surface beneath you. (pause)

Exploring awareness of the textures of fabric on your skin. (long pause)

Awareness of the sounds. (long pause)

Awareness of the sound of your own breath. (long pause)

Awake.

Aware.

Effortless awareness. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Moving awareness into the body.

Freely shifting awareness from point to point.

Begin with awareness of the right hand

Nothing you need to think about or do, simply be aware of the right hand

Be aware of the right hand thumb

Right index finger

Middle finger

Ring finger

Little finger

Palm of the hand

Back of the hand

Wrist

Effortless awareness, moving freely up to the right lower arm

Elbow

Upper arm

Shoulder

Armpit

Right side of the ribs

Right side of the waist

Right hip

Right thigh

Right knee

Lower leg

Ankle

Heel

Sole of the foot

Top of the foot

Right big toe

Second toe

Third toe

Fourth toe

Fifth toe

Awake and aware

Sweeping awareness over to the left side of the body now

Be aware of the left hand

Left hand thumb

Index finger

Middle finger

Ring finger

Little finger

Palm of the hand

Back of the hand

Wrist

Moving freely

Left lower arm

Elbow

Upper arm

Shoulder

Armpit

Left side of the ribs

Left side of the waist

Left hip

Left thigh

Left knee

Lower leg

Ankle

Heel

Sole of the foot

Top of the foot

Left big toe

Second toe

Third toe

Fourth toe

Fifth toe

Sweeping awareness up to the crown of the head

Crown of the head

Forehead

Right temple

Left temple

Right eyebrow

Left eyebrow

Eyebrow centre

Right eye

Left eye

Right ear

Left ear

Right cheek

Left cheek

Right nostril

Left nostril

Upper lip

Lower lip

Chin

Throat centre

Right collarbone

Left collarbone

Right side of the chest

Left side of the chest

Heart centre

Navel

Lower abdomen

Sweeping awareness to the back of the body

Sacrum

Lower back

Middle back

Upper back

Right shoulder blade

Left shoulder blade

Back of the neck

Back of the head

Crown of the head

Sweep awareness down to the whole right leg

The whole left leg

Both legs together

The whole torso

The whole right arm

The whole left arm

Both arms and torso, all together

Neck

Head

The whole front of the body (pause)

The whole back of the body (pause)

Become aware of the whole body together

The whole body together

The whole body together (long pause)

Maybe noticing here, that as awareness diffuses to the whole body, your sense of self expands. (pause)

Breath Awareness

Notice this expanded self, breathing.

The whole self, breathing.

Breathing itself.

Nothing to do. (pause)

Take notice for a moment.

With every inhale, your being is effortlessly pulling in energy. (pause)

Your being knows just what to do. (long pause)

Notice the effortless, momentary pause between the inhale and exhale. (long pause)

Something magical happens here – in the pause between the inhale and exhale.

In that split second, your being transforms the incoming energy.

And as you exhale, your unique energetic gift is shared universally. (pause)

Receiving energy and giving energy.

A perfect process.

And your being does this perfectly. And effortlessly.

This is the natural, effortless truth of your being.

As you inhale, you’re nourished.

In the pause, transformation.

With the exhale, you nourish.

Inhale, nourished.

Exhale, nourish.

Inhale, nourished.

Exhale, nourish.

Effortlessly, with each breath, your being is receiving and giving.

Automatically.

A beautiful exchange of universal life force. (pause)

Taking a minute now to breathe. You can simply observe the natural breath, or if it feels good, continue to mentally repeat, “Inhale, nourished. Exhale nourish.” (pause for 1 minute)

Symbols/Visualization

Now freeing awareness from the breath, to embark on a beautiful journey.

Another perfect process of nourishment and nourishing.

While your body is safely and comfortably resting, your awareness is free to explore. (pause)

You can bring your awareness back to the body anytime you like.

You can also allow your awareness to explore if you like.

Your awareness is free to travel anywhere you like, in any way you like.

So if you’d like, allow your awareness to consider travelling to a lush summer meadow.

Green, floral, warm and inviting.

A vast and private meadow that you share only with the singing birds, hopping bunnies and other friendly flora and fauna. (long pause)

Allow your awareness to seek out an especially lush and inviting area of this vast meadow. (long pause)

Get closer in to see the soft green grasses, and delicate flowers in a multitude of shapes and colours. (long pause)

You’re so close, you might even notice some of the fragrance. (pause)

Getting closer still, awareness travels to the roots of the grasses and flowers.

To the rich brown soil. Moist and rich, perfect for growth. You might notice a soothing, earthy scent. (pause)

If you like, allow your awareness to explore even deeper – an inch beneath the soil.

There is a seed there. If it feels good, allow awareness to travel into the seed. (pause)

It’s comfy here in this cozy little shell, nestled in the warm earth.

Moist and permeable. Soaking up nourishment. (pause)

You feel urged to expand into that inviting warm earth, explore further, take in more nourishment. So you send down a root.

Ah, the deliciousness of stretching out.

And still comfy and cozy in your warm earth bed, in your cozy seed body.

So delightful. (pause)

And then, an idea – you send up a shoot, moving up through the soil, exploring upward, within the soil.

And at the same time, stretching out more roots down in the soil, feasting on nourishment. (pause)

Stretching out, above and below, cozy, warm, nourished and exploring in the soil. (pause)

And then, a beautiful thing…

Light.

Warm sunlight. Toasty. Warmer than the soil.

Your new sprout soaking it in.

And the realization… you are no longer a seed.

Yet you are still you. (pause)

Enjoying new sensations.

The warmth, the breeze, the space. (long pause)

You feel the urge to look up.

You unfurl. Your sprout body opening up, to the sun.

Bright, joyful, ecstatic.

A new type of nourishment.

You dance in your sprout body. Dancing in the sunlight. All day long. (pause)

Following the sun until it slips away.

And then something new – the moon.

Sublime, restful light. And comforting darkness, like the earth you came from.

Coolness, like the earth cradling your now deep roots.

Day after day, this cycle repeats.

Sunrise, daylight, sunset, moonlight.

And each cycle your roots grow deeper, you expand more leaves, you grow taller, closer to the sun, you take more nourishment, from above and below.

Reveling in nourishment. (pause)

Then one day, a tiny bud.

Something new, but familiar. Cozy, like when you were a seed.

Bud getting larger day by day, yet still compact and cozy.

And one day, an energetic burst, and unfolding.

A glorious array of soft, colourful, fragrant petals.

Dancing in the sunlight, fluttering in the gentle breeze. (pause)

Inspired by the light. Dancing in the light.

Become aware of the beauty you share. (long pause)

As you dance in the sun and breeze, notice for a moment that you are firmly rooted in the rich earth you came from.

The rich earth where you will one day return home and begin the beautiful journey again.

This rich soil gives you strength. To begin, to grow, to blossom, to give back.

Its nutrients have become your roots, your stem, your leaves and blossom. The earth and you are one. (pause)

Take a moment in gratitude for the rich earth of your being. (long pause)

Now look above, to the light. The radiant sunshine inspires you. To play, to grow, to blossom, to give back.

Its light has become your roots, your stem, your leaves and blossom.

The sun and you are one. (pause)

Take a moment in gratitude for the radiant sunshine of your being. (long pause)

And now, allow your awareness to rest in its own Self.

Feel the peace in this moment.

Dive deep into the peace, for the next several minutes. (pause 2-10 minutes)

Externalization

And now, preparing to move awareness back out of your floral body.

Know that you can return awareness back to this experience again, any time you like. (long pause)

Awareness flies up toward the blue sky.

Look back to see your being as the radiant, strong, beautiful flower.

Leaving your flower body, the experience you had remains in your awareness. 

Carry any positive feelings or insights with you, into the blue sky, over the vast meadow, back to where your human body is resting. (long pause)

Awareness coming back now, to your human body.

See your body resting peacefully. (pause)

Bring awareness back into the physical body. (pause)

Bringing awareness back into the body.

Bring awareness to the nostrils.

Awareness of the nostrils.

Awareness of the sound of your body breathing. (long pause)

Awareness of any other sounds. (long pause)

Noticing the textures of fabric on your skin. (long pause)

Feel the surface beneath you. (long pause)

Allow awareness to explore the space around you. Sensing the size of the space… the light in the space… the objects nearby… the colours. (pause)

Awareness back in the body, back in the room.

Yoga Nidra is now complete. (pause)

Taking a few deep breaths now and notice sensation coming back to the body. (long pause)

Wiggle your fingers and toes. Feel energy back in the body.

Stretch or move your body any way you like. (long pause)

And if you’re lying down, when you’re ready, roll to your right side. Take a few deep breaths. (long pause)

Remembering any experiences from your Yoga Nidra practice today.

What would you like to take with you? If you don’t remember anything, that’s fine too. (long pause)

If you were lying down, keeping your eyes closed if you can, press yourself up to sitting. (long pause)

Take a few deep breaths here, feeling awareness back in your body. (long pause)

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

Feel the energy rise within you as you chant, just as you rose toward the light in your flower body. (pause)

Take a deep breath in. Om Om Om Shanti Shanti Shanti (pause)

Carry any positive sensations from your Yoga Nidra experience into the rest of your day, open your eyes when you’re ready.

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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.

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