Free 45 Minute Yoga Nidra Script for Peace & Bliss [PDF]

Preparation 

Let’s have a delightful Yoga Nidra experience. Make yourself as comfortable as possible. Being at ease physically helps to calm your mind into stillness, enabling you to discover an inner oasis of overall well-being. 

Begin getting comfortable, allowing your body to rest for now … settling in more and more … It helps to have your nose and chin in alignment with the center of your chest … Next, gently move your shoulders down from your ears, tucking your shoulder blades underneath so your upper back feels nice and supported … Have your arms a comfortable distance away from your body with your palms up …

Take a big breath in and sigh it out … Adjust your mid-back and low back for more stability and comfort … For more back and leg comfort, move your feet about a foot or two away from each other … Feel free to make your own adjustments so you’re as comfortable as possible … Take another big breath in and sigh it out …

If you like, imagine yourself being surrounded by a circle, a sphere of protection. This can be made of whatever you like. For instance, this protective place might have a wall, a dome, some special things, or perhaps a group of protectors. In your own way, go ahead and activate your own security system to shelter you from harm and for safekeeping, and shielding you with loving protection … This protectiveness is always available for you whenever it’s needed, like during this practice or during your day.

You may notice something calling out for your attention. Without changing it, go ahead and spotlight it with friendly awareness. Give it center stage. It could be either something that feels like discomfort or comfort, just so it’s something that’s happening now, grabbing your attention. Perhaps it’s an area where there’s tightness or tension, maybe some soreness. You may choose an area of comfort, such as where you’re feeling supported or an area that feels cozy and warm.

Zero in on it for now rather than trying to ignore, change, or fix it … Give it your full attention, noticing what’s going on, allowing it to be left alone while also being held by friendly unbiased attention … What are you noticing right now? … Is it staying the same or shifting and changing on its own? … What’s happening? … If needed, go ahead and take care of it according to its needs. 

(Pause.) 

Take a big breath in and sigh it out … Please open your eyes a little and look gently and softly at something nearby. Once your vision settles on something, there’s no need to glance around or even blink, just steadily and softly gazing … Blink whenever it’s needed and continue gazing … Now, blink and flutter your eyelids quickly several times … and close your eyes …

Start pressing your tongue up into the roof of your mouth or against the back of your teeth … and release … You may softly place the tip of your tongue at the edge of the palate and upper teeth to help with staying awake and aware. Try it … Another option is to have the tip of the tongue placed softly between slightly parted teeth. Try it … This time, rest the tongue at the bottom of the mouth. This is calming and can make it easier to breathe.

Try it … It’s your turn to experiment, choosing where you like having your tongue … It’s time to soften and still the tongue to slow mental chatter way down. The softer and quieter your tongue becomes, the more still your mind becomes. 

(Pause.)

Listening now to whatever you might hear in the far distance … impartially allowing the sounds to come to you … there’s no need to name them whatsoever, simply listening to the distant sounds for a while, practicing awareness without words.

(Pause.) 

And being mindful and impartially aware of the nearby sounds for a while. 

(Pause.) 

Remind yourself to continue listening while your awareness grows, allowing your sense of well-being to flourish.

Heartfelt Pledge

Let’s personalize your practice and give it more meaning and focus by using a sankalpa by making a heartfelt pledge. This happens by having an intention, a dedication for your practice. It also expands the benefits of your practice into daily living. This is a quality or characteristic like confidence or calmness. It’s personal to you, perhaps something that supports your life path in meaningful ways. An example is, “I am peaceful, more and more.” Feel free to ignore this if it doesn’t appeal to you or the time isn’t right. Trust that whatever is in your best interest is already happening.

If you’re interested, you’re invited to do this now. Stay with the one you’ve established or invite one to take shape, perhaps appearing as a word or phrase or an image, arising from your heart of hearts, from your soul.

(Pause.) 

Word it briefly, positively, and in the present tense … Silently say it to yourself a couple times with sincerity and conviction. 

(Pause.) 

Feel free to take a big breath in and let it all go. 

Relaxing Rhythms

Begin noticing the touch of your clothing against your body, feeling its touch and texture on your skin … Feel free to make adjustments so you’re more comfortable and settle back in … Take a moment or two to feel the touch of air on your skin …

Let’s rinse away bodily tension with waves of relaxation. Let a rhythm that’s calming for you take shape. This could be the soothing rhythm of waves ashing back and forth. It might be a gentle breeze or gently rocking in a chair or hammock. It’s up to you so long as it’s got a nice, ongoing rhythm that’s calming and soothing for you.

And the first place you notice this gentle rhythm is your breath, allowing it to be just as it is. It’s your very own rhythm; it’s effortlessly you, knowing there’s nothing to do now but to relax into the gentle rhythm of your breathing … The energy of your breath, your life force, begins to travel, bringing its magnificence wherever it goes.

And now you notice a gentle, soothing, relaxing rhythm happening at your feet; feel this rhythm of relaxation massaging and easing tension away … and now it’s bringing relief to your ankles … It travels to your lower legs, helping them soften and melt into what’s below … This easy-going rhythm is washing tension away with lapping waves of comfort … This nice rhythm is surrounding your knees … and your upper legs are so happy it’s their turn to be rinsed and refreshed … This calming, healing rhythm is tenderly surrounding your hips … and now it’s spreading and comforting your low back; tensions are being massaged away … 

Your entire back is so happy that it is its turn to receive comfort and ease, and your back is feeling fully supported now and sinks in even more … This delightful, soothing rhythm is now going deeper inside and harmonizing your internal organs in healing ways, softening completely … It begins flowing to the top side of your body with a beautiful gentleness …

Feeling the easy-going rhythm of your breathing as it fills you up with peace. It’s getting more and more peaceful with each gentle breath … Peacefulness is flowing all around now and rippling out … Your heart is so glad now that this soothing rhythm is so comforting, and the tempo of your heart is beating happily, deeply within, in perfect unison with everything else … 

Your shoulders get to enjoy all this special attention, all across your shoulders … In your own time, this easiness begins its journey to your upper arms … It pours down into your lower arms … Your wrists and hands are so excited to receive the massage of this wonderful energy. 

Your hands feel so taken care of with this soothing rhythm … You can begin gently opening and closing them with a very easygoing manner, slowly and softly moving your hands in their own rhythm until they completely come to rest … This energy flows up to your neck, inside and out, enjoying being cared for by this soothing rhythm … This wonderful relaxing rhythm feels great as it comes to your face … Your jaw, mouth, and tongue welcome in this beautiful energy that is relaxing and feels so softening and calming, melting completely … Feeling your breath coming and going at an easy pace that is so natural and feels so good … Every breath pulses with peacefulness … And your eyes are enjoying this and happily being taken care of with the ongoing rhythm that is so soothing and comforting … Your forehead is gently and happily enjoying the comforting massage and being soothed, more and more … and it flows throughout your whole face … 

It’s starting to go wherever it’s needed now, this soothing rhythm that’s so relaxing and calming, giving its comforting gifts of healing and renewal, so relaxing and restoring. 

(Pause.)

If you like, feel free to move around and settle back in.

Breathing

Every breath pulses with peacefulness … Begin listening to the sound of your breathing as it effortlessly comes and goes … sensing its tempo, letting it be just like it is …

Whenever you notice your attention has scattered, simply refocus, spotlighting your attention upon your breath, following its passage in and out gently and in its very own pattern. 

(Pause.)

Let’s play with the exhalation for a while. Here’s how. Begin to breathe out in segments. In other words, breathe out a little and pause midstream, breathe out a little more and pause. Keep on going until your lungs have emptied and welcome in a fresh new breath.

Please begin, breathing out in segments until your lungs have emptied out. In its own time, welcome in a fresh breath. 

(Pause about 15 seconds.)

Now, let go of that and simply breathe out naturally for a while, resting in the natural and normal pause that happens after breathing out. It’s fine to rest in the space at the end of the exhalation awaiting the new breath to naturally arise. 

(Pause.) 

Not thinking about breathing but experiencing it as sensation, the felt experience of arising and dissolving … Soft tongue.

(Pause.)

Quieting Mentally and Emotionally

Can you notice thoughts, beliefs, and feelings and how they are coming and going in waves? … Aware of how they come for a while as if they’re an actor stepping out onto a stage at a playhouse. They stay for a while, play their part, and then leave. Always changing.

Like an intermission, take a break from the action for a sweet, quiet gap between acts where there is open, spacious awareness for resting completely.

Ever present. You can rest in the spacious gap until the next act appears. Each time this happens, they’re noticed with friendly, detached awareness … Feel free to name or label whatever happens. For example, they could be called “planning,” “concerns,” or whatever … Perhaps it’s “restlessness” or maybe “contentment.” Sounds could be labeled too, like “traffic,” whatever it is. Rather than analyzing, label it “analyzing.”

You can shift to simply watching the play of awareness as if you’re in the audience as thoughts and feelings come and go from the stage. After noticing and naming, gently return to the present moment, like to your breathing, or having a soft tongue hovering quietly within, or to the spacious gap.

Notice how this stage is an always changing field of awareness, composed of the world of thinking and doing, of dramas and comedies. You can get involved and act it out, play the part for a while, enjoy the restful gap between acts, or watch the show from the audience. 

(Pause.)

Somehow, there’s a curtain that starts coming alive. Becoming more aware of what this curtain is like, noticing what it’s made of … what its texture is like … what color or colors it has … noticing more and more about it … Like magic, the curtain begins to lift, dissolving into thin air, revealing a peaceful haven, an all-pervasive refuge that’s been there all along. It’s so stabilizing and constant. 

(Pause.) 

It feels expansive, like the enormity of the ocean, the vastness of the sky. Connecting with it. 

(Pause.)

You’re welcome to explore; be inquisitive with friendly awareness … Freely moving back and forth between the changing land of thinking and doing to the unchanging land of being, all the while with awareness. You’re free to step off the stage into the audience, watching what is happening on the stage of life and giving you the opportunity to watch and observe what you want to pay attention to … Witnessing and watching. 

(Pause.)

Intuitive Awareness

Your heart of imagination comes alive. Inner guidance, insights, creativity, clarity, and wonder are here for you. 

(Long pause.)

Joyful Awareness

There’s an undeniable sense of well-being and safety that’s here, sheltering and comforting you … sensing contentment and peacefulness with the nature of things. 

(Pause 1–2 minutes.)

Pure Awareness

This is the realm of an ever present, all-pervasive, pure awareness. 

(Pause 1–2 minutes or longer.)

Heartfelt Pledge

Within this potent field of awareness, begin letting your heartfelt pledge (sankalpa) float into your awareness. It rises from a genuine place that’s always in support of your overall well-being. Stay with the one you’ve established or invite one to take shape, arising from your heart and soul … Say it silently to yourself several times with confidence and heartfelt conviction … Imagine it taking shape in your life, more and more … Start imagining how it looks and sounds and feels.

(Pause.) 

Take a big breath in and let it all go.

Closing and Reawakening

It’s time to gradually return to the land of doing, knowing there’s always an ocean of bliss that’s always present that resides within. It’s your true nature, your true Self …

Now, take your attention to your breathing … noticing your breathing just as it is for a little while … Next time you inhale, let it fill you up more and more, breathing more deeply, time and time again … Feeling the air in your nostrils throughout the length and breadth of it … noticing how this effortless rhythm fills up your lungs each time you breathe in and how your lungs empty each time you breathe out … Allowing the flowing breath to awaken you, more and more … starting to feel more alert and aware, clear headed.

It’s time to begin transitioning back to this time and space, to the here and now … Begin becoming more aware of your own presence that pertains to where you are …

Aware of whatever is below you, feeling the support of the surface you’re on, having a direct experience of it. Noticing the contact points as your body touches whatever is beneath you … And becoming more aware of whatever is around you, the walls, the things that are by you … and what’s above you, the ceiling, the sky … Remembering, sensing wherever you are right now.

Feel free to start moving your hands or feet … and let them rest … Start moving your whole entire body however you want, moving naturally and noticing your body, more and more.

(Pause.)

If you’ve been sitting, continue your experience for now. If you are lying down, please roll over onto your side and curl up, if you like. 

(Pause.)

From your side, use your arms for support to lift yourself up to sitting and settle back in. 

(Pause.) 

Sitting helps integrate your experience and allows your newfound energy to flow, distributing itself, going up and down your body and spreading all around … Let your hands comfortably rest.

(Pause.)

Close your eyes, savoring your experience of inner peace, freedom, and contentment … Open your eyes a little, blending and merging the inner world with the outer world … Play with this experience of having your eyes open or closed, yet aware of blending and merging your inner and outer experience … 

Now, keep your eyes open … feeling more awake and aware. Ready to benefit from your experience for your own sake and for the sake of others.

Peace, peace, peace. (Om shanti, shanti, shanti.)

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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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