Free 45 Minute True Self Yoga Nidra Script [PDF]

Settling

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

Getting ready for your Yoga Nidra practice.

We’re going to take a journey of discovery – through the layers of your being, to arrive at your true Self. (pause)

Tuck a pillow comfortably under your head.

Maybe a rolled blanket or bolster under your knees if you want to relieve any tension from your lower back.

Cover yourself with a blanket if you like. Making a comfortable rest nest. (long 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 and supported. (pause)

Check for any lumps or bumps of clothing, jewellery, or in the surface beneath you that might draw your attention away. If you find any, adjust them now. (pause)

Remember you are about to practice Yoga Nidra, sleep with trace awareness.

Scan your whole body, checking that you are as comfortable as can be and that there’s nothing that’s drawing your attention away. (pause)

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

Once again take a deep breath in… and as you exhale, feel that you settle, and let go. (pause)

Now is the time to make any final adjustments you need. Know that you can move anytime you like, but if it feels good, enjoy the stillness.

Sink into the stillness.

All you need to do is maintain awareness of hearing. Nothing else to do.

The body relaxes completely, while you remain awake and aware.

Take a deep breath in… and as you breathe out, feel yourself letting go of any worries or tensions.

Once again, deep, soothing breath in…

And exhale letting go.

Now extend your awareness out as far as you can, listening for distant sounds, outside the building (long pause)

Allow your sense of hearing to extend out like a microphone, picking up any sounds without analysis, without thinking. Simply receiving.

Be aware of sounds far in the distance, the furthest sounds you can hear.

Allow awareness to effortlessly, freely move from one sound to the next…

Without analyzing, just receiving. (pause)

Now moving your awareness in closer, to the sounds within the room.

Receiving sounds within the room. (pause)

Now bring awareness to the closest sound – the sound of your body breathing.

Effortless awareness of the sound of your body breathing itself. (pause)

Be aware that you’re about to practice Yoga Nidra.

Say to yourself mentally: “I will remain awake and aware.” (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Bring awareness to the most tangible aspect of yourself – the physical body.

Taking a journey through the body, from point to point.

Freely shifting awareness from one body part to the next.

Don’t get stuck on any one point.

No need to concentrate, think or analyze.

Simply keep moving awareness swiftly and freely.

Starting with the right side of the body

Become aware of the right hand

Right hand thumb

Index finger

Middle finger

Ring finger

Little finger

Palm of the hand

Back of the hand

Wrist

Lower arm

Elbow

Upper arm

Shoulder

Armpit

Right side of the ribs

Right side of the waist

Hip

Thigh

Knee

Lower leg

Ankle

Heel

Sole of the foot

Top of the foot

Right big toe

Second toe

Third toe

Fourth toe

Fifth toe

Awareness moving freely

Shift to the left side

Become 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

Lower arm

Elbow

Upper arm

Shoulder

Armpit

Left side of the ribs

Left side of the waist

Hip

Thigh

Knee

Lower leg

Ankle

Heel

Sole of the foot

Top of the foot

Left big toe

Second toe

Third toe

Fourth toe

Fifth toe

Awake and aware

Go to the crown of the head

Crown of the head

Forehead

Right temple

Left temple

Right eyebrow

Left eyebrow

Eyebrow centre

Sweeping awareness

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

Pelvis

Move to the back of the body

Right buttock

Left buttock

Lower back

Middle back

Upper back

Right shoulder blade

Left shoulder blade

Back of the neck

Back of the head

Crown of the head

Move 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 together

Neck

Head

The whole front of the body

The whole back of the body

Become aware of the whole body together

The whole body together

The whole body together (long pause)

You are now more deeply aware of your body.

You are aware of the body.

YOU are aware of the body.

Notice there are two parts in that statement – you and the body.

“YOU” is something separate from the body.

“YOU” are not the body.

Say to yourself mentally,

I am not the body. (pause)

I am not the body. (pause)

I am not the body. (pause)

Resist the temptation to let the mind wander off thinking.

Simply continue to stay relaxed, effortless.

The aspects of yourself will reveal themselves one by one in this journey.

There’s nothing you need to do.

Breath Awareness

Continuing to explore on.

Awake and aware.

Now taking a journey to discover a subtler aspect of yourself – the energy body.

Becoming aware of the energy body by becoming aware of the chakras, or energy centres.

Keep your awareness keen yet relaxed.

You might notice pulsation, light, colour or other experiences as you locate the energy centres.

This is fine.

You might NOT notice pulsation, light, colour as you locate the energy centres.

This is also fine.

There’s no goal. Simply stay awake and aware.

The first energy centre is the root chakra.

Find it at the perineum or just below the tailbone. (pause)

Perineum or just below the tailbone. (pause)

Breathe deeply as if you are pulling energy in through the nostrils and down to this root centre.

(pause for 3 breaths or…)

Feel the vibration of this mantra at the root chakra…

LAM… LAM… LAM

The second energy centre is the sacral chakra.

Find it in the sacrum, or lower abdomen. (pause)

Sacrum, or lower abdomen. (pause)

Breathe deeply as if you are pulling energy in through the nostrils and down to this sacral centre.

(pause for 3 breaths or…)

Feel the vibration of this mantra at the sacral chakra…

VAM… VAM… VAM

The third centre is the navel chakra.

Find it in the spinal cord, behind the navel. (pause)

Spinal cord, behind the navel. (pause)

Breathe deeply as if you are pulling energy in through the nostrils and down to the navel centre.

(pause for 3 breaths or…)

Feel the vibration of this mantra at the navel chakra…

RAM… RAM… RAM

The fourth centre is the heart chakra.

Find it in the spinal cord, directly behind the sternum. (pause)

Spinal cord, directly behind the sternum. (pause)

Breathe deeply as if you are pulling energy in through the nostrils and down to the heart centre.

(pause for 3 breaths or…)

Feel the vibration of this mantra at the heart chakra… 

YAM… YAM… YAM

The fifth centre is the throat chakra.

Find it at the base of the throat. (pause)

Base of the throat. (pause)

Breathe deeply as if you are pulling energy in through the nostrils and down to the throat centre. (pause for 3 breaths or…)

Feel the vibration of this mantra at the throat chakra…

HAM… HAM… HAM

The sixth centre is the third eye chakra.

Find it in the centre of the brain behind the point between the eyebrows. (pause)

Centre of the brain, behind the point between the eyebrows. (pause)

Breathe deeply as if you are pulling energy in and out through the third eye centre. (pause for 3 breaths or…)

Feel the vibration of OM at the third eye…

OM… OM… OM

The last centre is the crown chakra.

Find it at the crown of the head. (pause)

Crown of the head. (pause)

Visualizing a lotus flower of a thousand petals at the crown chakra.

Luminous and infinite. Breathe deeply, observing silence. (pause for 3 breaths)

You are now aware of this subtler aspect of yourself – the energy body.

You are aware of the energy body.

YOU are aware of the energy body.

Notice there are two parts in that statement – you and the energy body.

“YOU” is something separate from the energy body.

“YOU” are not the energy body.

Say to yourself mentally,

I am not the energy body. (pause)

I am not the energy body. (pause)

I am not the energy body. (pause)

Resist the temptation to let the mind wander off thinking.

Simply stay relaxed, awake and aware.

The aspects of yourself will reveal themselves one by one in this journey.

There’s nothing you need to do.

Opposites

Continuing to explore on.

Beginning the process of manifesting sensations in the body.

Start by developing the feeling of heaviness in the body.

Manifesting heaviness in the body.

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.

So heavy you couldn’t even lift it.

Now shift awareness to the left leg.

Develop the sensation of heaviness in the left leg. Left leg becoming heavier and heavier. Sinking down… so heavy you couldn’t lift it.

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

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

Hands heavy, like lead.

Back of the neck, back of the head, heavy and 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.

Manifest the feeling of lightness.

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)

Now noticing something.

External forces didn’t create the sensations of heaviness and lightness.

The mind created them.

You are now aware that the mind can manifest or release sensation in the body.

You are aware of the power of the mind.

You are aware of the mind.

YOU are aware of the mind.

Notice there are two parts in that statement – you and the mind.

“YOU” is something separate from the mind.

“YOU” are not the mind.

Say to yourself mentally,

I am not the mind. (pause)

I am not the mind. (pause)

I am not the mind. (pause)

Resist the temptation to let the mind wander off thinking.

Simply stay relaxed, awake and aware.

The aspects of yourself will reveal themselves one by one in this journey.

Effortlessly.

There’s nothing you need to do.

Symbols/Visualization

Continuing to explore on.

You began this journey with awareness of the body.

Then moved your attention to the energy body.

Shifted awareness to the mind.

And now, exploring a part of yourself that is even subtler.

In deep sleep, you enter into this state.

In deep sleep you have no of awareness of your body.

All thinking, all dreaming ends.

Time and space cease to exist. (pause)

You begin to experience the bliss sheath – the subtlest aspect of yourself. (pause)

Right now, allow the awareness of the body, energy body and mind to dissolve.

In their absence, allow sublime peace to arise. (pause)

Awareness of body, energy body and mind dissolving.

Sublime peace arising.

Try to remain awake.

Beyond this peace is the source of your being. The true Self.

Formless.

Without qualities.

Limitless.

Infinite.

Eternal.

Your true nature – here all along.

The one present through all experience – physical, mental and spiritual. Present in waking, dreaming and deep sleep. 

And yet blissfully unaffected by any.

Ever-present. The witness. Awareness. Pure consciousness.

Allowing any remaining “I”ness to absorb into the self.

Rest in this bliss of your true Self for the next several minutes. (pause for 3-10min.)

Externalization

Ommmmmmmm

Become aware of the natural breath.

Awareness of the breath. (pause)

Observe the chest rising and falling with each inhalation and exhalation. (pause)

Notice the gentle contraction of the nostrils on inhalation, expansion on exhalation. (pause)

Bring awareness back into the experience of the physical body. (pause)

Bringing awareness back to the body, the mind, the energy body.

But keeping the realization that you were never a body, a mind or an energy body. You are so much more.

You are infinitely more.

You are infinite awareness.

Pure consciousness.

Ever blissful at your core. (pause)

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

Externalize the mind.

Be aware that your body is resting, practicing Yoga Nidra.

Be aware that you are resting in a room. (pause)

While keeping your eyes closed, mentally visualize the room you’re in.

See the walls. The floor. The objects in the room – their placement, colour, textures.

Externalize your awareness. (pause)

Without moving, become aware of the sensations of the physical body – the feel of the body on the surface beneath you. (pause)

The feel of the fabric on your skin. (pause)

The temperature of the air touching your skin. (pause)

Externalize your awareness.

Yoga Nidra is now complete. (pause)

Bringing awareness back into 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. (pause)

If you’re lying down, when you’re ready, roll to the right side.

Take a few deep breaths, integrating your Yoga Nidra experience into your everyday experience. (pause)

Remember what you experienced in this journey. What you came to know. 

Repeat to yourself one more time:

I am not the body. (pause)

I am not the energy body. (pause)

I am not the mind. (pause)

If you were lying down, press yourself slowly up to sitting. Take your time, there’s no rush. (pause)

Sitting comfortably, back as straight as you can make it. Keep your eyes closed if you can.

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

Once you’re sitting, softly open your eyes.

Allow your eyes to adjust to the room. (pause)

Aware of yourself in the room.

Closing your eyes again, we’ll finish by chanting Om and Shanti, three times each.

Om Om Om Shanti Shanti Shanti (pause)

And when you’re ready, slowly open your eyes again, taking your time to adjust back into the room, back into your day. 

Carrying any positive insights, feelings or sensations with you.

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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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