Free 45 Minute Yoga Nidra Script for Self-Healing [PDF]

Preparation and Settling In

It’s time to prepare your props … Lie on your back, aligning your head, neck, and spine … have your arms out to the sides with your palms up … situate your entire back from top to bottom … have your legs straight out, a comfortable distance apart … make personal adjustments to your body and props for maximum comfort.

Sankalpa Setting

Go ahead and take a deep breath in and let it all out … The next time you take another breath in, go ahead and give a deep sigh and say, “Aaah.”

Beautiful.

Now let’s begin by establishing an intention to remain awake and aware for the entire practice. (If alone, say these statements silently or out loud. If in a group setting, repeat them together after the instructor.)

“I will remain awake and aware.” 

(Pause.) 

“Awake and aware.”

It’s time to completely relax. There is nowhere you need to go and nothing that you need to do for a while. Listen to my voice and allow my voice to guide your awareness. If you hear any outside sounds, let them take you deeper within. All the while, remember to stay 100 percent awake and 100 percent aware. Awake and aware.

Tension Release with Mindfulness

Let’s relax the hands, arms, and shoulders. Go ahead and bring your awareness to your right hand. Notice your hand. Notice where it is and what it is touching … Now bring your awareness to your right thumb. Notice if it is suspended in the air or if it is touching anything. Let go of any holding, control, or tension in your right thumb and let gravity take your thumb into whatever position that gravity wants it to be in. Letting go, letting go, letting go … Now bring your awareness to the other four fingers of your right hand. Say hello to each finger and as you do, let go of any holding, control, or tension in each of the four fingers. Letting go, letting go, letting go … Now bring your awareness to your palm. Notice the part of your palm that is closest to your little finger. Notice the part that is closest to your thumb. Let go of any holding, control, or tension in your palm and go deeper within. Deeper into relaxation. Deeper into surrender. Letting go.

Now bring your awareness to your wrist. Notice the top of your wrist that is facing the ceiling. Notice the bottom of your wrist that is touching the floor. Notice anything that is touching your wrist. Now bring your awareness inside of your wrist and with your mind’s eye, look around.

Notice if there are any areas of holding, control, or tension, and let them go.

Allow your wrist to completely relax, and as you do, your palm and fingers become even more relaxed. Letting go, letting go, letting go. Deeper and deeper into relaxation. Deeper and deeper into surrender. 

(Pause 10 seconds.)

Now bring your awareness to the elbow. Notice the part that is facing the ceiling. Notice the part that is touching the floor. Explore your elbow with your inner eye. Notice if there are any areas of holding, control, or tension within the elbow or the muscles and tendons that surround it, and let them go. As you do, the forearm relaxes, the wrist surrenders more deeply. The palm becomes softer, and gravity takes your fingers wherever gravity wants them to be. Letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into surrender. Letting go, letting go, letting go. 

(Pause 10 seconds.)

Now bring your attention to your left hand … notice your hand. Notice where it is and what it is touching … Now bring your awareness to your left thumb. Notice if it is suspended in the air or if it is touching anything. Let go of any holding, control, or tension in your left thumb and let gravity take your thumb into whatever position that gravity wants it to be in. Letting go, letting go, letting go … Now bring your awareness to the other four fingers of your left hand. Say hello to each finger and as you do, let go of any holding, control, or tension in each of the four fingers. Letting go, letting go, letting go … Now bring your awareness to your palm.

Notice the part of your palm that is closest to your little finger. Notice the part that is closest to your thumb. Let go of any holding, control, or tension in your palm and go deeper within. Deeper into relaxation. Deeper into surrender. Letting go.

Now, bring your awareness to your wrist. Notice the top of your wrist that is facing the ceiling. Notice the bottom of your wrist that is touching the floor. Notice anything that is touching your wrist. Now bring your awareness inside of your wrist and with your mind’s eye, look around.

Notice if there are any areas of holding, control, or tension, and let them go. Allow your wrist to completely relax, and as you do, your palm and fingers become even more relaxed. Letting go, letting go, letting go. Deeper and deeper into relaxation. Deeper and deeper into surrender. 

(Pause 10 seconds.)

Now bring your awareness to the elbow. Notice the part that is facing the ceiling. Notice the part that is touching the floor. Explore your elbow with your inner eye. Notice if there are any areas of holding, control, or tension within the elbow or the muscles and tendons that surround it, and let them go. As you do, the forearm relaxes, the wrist surrenders more deeply. The palm becomes softer, and gravity takes your fingers wherever gravity wants them to be. Letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into surrender. Letting go, letting go, letting go. 

(Pause 10 seconds.)

Now bring your awareness to the backs of both of your shoulders. Allow your shoulders to completely relax. Let go of any holding, control, or tension in the backs of your shoulders. As you do, your arms become even heavier and sink into the surface below. Letting go, letting go, letting go.

(Pause 10 seconds.)

Now bring your awareness to the pits of your arms. Notice the four walls of each of your armpits. Let go of any areas of holding, control, or tension and go deeper within. Deeper and deeper into relaxation, deeper and deeper into surrender.

Your arms are now like two branches of a tree that have fallen to the ground. No longer attached, they lay by your side, still and at peace. Letting go, letting go, letting go.

Let’s relax the feet and legs. Now bring your awareness to the toes on both of your feet. Say hello to each of the ten toes and let go of any holding, control, or tension … Now move your awareness to the soles of your feet.

Let go of any holding, control, or tension in the soles of your feet … now bringing your awareness to the heels of your feet and your ankles. Notice the position of your feet. Let go of any holding, control, or tension in your ankles and let gravity take your feet wherever gravity wants them to be.

Letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into surrender.

Bringing your awareness to your knees. Notice the backs of your knees. Explore the area with your inner eye. Notice if there are any areas of holding, control, or tension in the backs of your knees and let them go. As you do, the calves and the ankles relax more fully, and the feet fall into whatever position is naturally right. Letting go, letting go, letting go.

Moving your awareness to the kneecaps. Notice the tops of the kneecaps that attach to your thighs. Notice the bottoms that attach to your shins. Let go of any holding, control, or tension in your kneecaps. Letting go, letting go, letting go.

Now bring your awareness to the tops of your thighs between the knees and your hips. Let go of any holding, control, or tension in the tops of your thighs and allow your legs to become heavier. Letting go, letting go, letting go … Now bring your attention to your inner thigh from your knees to your pubic bone. Let go of any holding, control, or tension in your inner thighs and surrender your legs more fully. Letting go, letting go, letting go … Now bring your attention to the back of your thighs. Notice the sensation of your thighs against the surface below you. Explore the bottoms of your thighs for any areas of holding, control, or tension and let them go. Allow your legs to become heavier and to sink into the surface below you. Deeper and deeper into relaxation, deeper and deeper into awareness.

And now bring your awareness to your buttocks. Let go of any holding, control, or tension in your buttocks. As you do, your thighs, knees, calves, and feet surrender even more. Letting go, letting go, letting go.

Your legs and feet are now like two more branches of a tree that have fallen to the ground. No longer attached, they lay by your side, still and at peace. Letting go.

Let’s relax the trunk of the body. Now bring your awareness to your pelvis. Notice the sensation of your clothes against your skin. If you are covered by a blanket, can you feel it? … Now notice the muscles below your skin and allow them to relax. Go deeper still and, using your inner eye, look inside your pelvis. Let go of any holding, control, or tension in the organs of your pelvis. You don’t have to know the anatomy, just look around and see if you can notice any areas of holding, control, or tension and let them go. Allow the life energy to flow freely without obstruction. Letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into surrender. Letting go, letting go, letting go.

And now bring your awareness to your lower back. Let go of any holding, control, or tension in the muscles of your lower back. Now bring your awareness inside your lower back to the bones, the vertebrae. Allow them to completely relax. Letting go, letting go, letting go. Deeper into relaxation, deeper into awareness. Letting go.

And now, bring your awareness to your abdomen. Notice the sensation of your clothes against your skin. Go deeper and notice the layer of muscles below the skin and allow the muscles to relax. Go deeper still and look inside your abdomen. Notice if there are areas of holding, control, or tension inside of your abdomen. Allow the organs to completely relax. Letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into surrender. Letting go, letting go, letting go.

Now bring your awareness to the areas between your shoulder blades. Allow the muscles of your upper back to completely relax. Let go of any holding, control, or tension in the muscles of your back. As you do, your entire body becomes heavier and sinks into the surface below you. Letting go, letting go, letting go.

And now, bring your awareness to your chest. Notice the sensation of your clothing against your skin. Now bring your awareness to the soft tissue of your breasts. Let go of any holding, control, or tension in the soft tissue of your breasts and let prana, the life energy, flow freely. Letting go, letting go, letting go … Now bring your awareness to the ribs and notice the small muscles between your ribs. Let go of any holding, control, or tension in the small muscles between your ribs and go deeper within. Deeper into relaxation, deeper into surrender. Letting go.

Now bring your awareness deeper still into your lungs. Let go of any holding, control, or tension in your lungs and allow prana, the life energy, to flow freely. Letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into surrender. Letting go, letting go, letting go.

Now bring your awareness to the very center of your chest. Become aware of your heart. Let go of any holding, control, or tension in your physical heart. Let the prana, the life energy, flow freely through your heart and all the vessels within and surrounding it … Now bring your awareness to your emotional heart. Let go of any holding, control, or tension in your emotional heart and let the prana flow freely, bringing healing to your deepest emotions … Now bring your awareness to your spiritual heart and feel your connection to the Divine heart.

Allow the love of the Divine to fill your heart. Let it overflow and circulate throughout your entire body. Visualize, sensing the love surrounding every cell … Now visualize, sensing it entering every cell. Let every cell of your body know that is it loved and it is love. Letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into surrender. Letting go. 

(Pause.)

Let’s relax the face and head. Now bring your awareness to your lips. Notice the top lip. Notice the bottom lip. Let go of any holding, control, or tension in your lips and allow all expression to be removed from your face. Your face is soft and at peace. Letting go, letting go, letting go.

Now bring your awareness to your jaw. Let go of any holding, control, or tension in your lower jaw. Let gravity take your jaw wherever gravity wants it to be. When your jaw is completely relaxed, gravity may slightly separate your lips and teeth. Letting go, letting go, letting go.

Bringing your awareness to your eyes, allow your eyelids to become so heavy that you could not open them even if you tried … Now bring your awareness deep inside of the sockets of your eyes. Let go of any holding, control, or tension in the small muscles deep inside. Letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into Awareness.

Now bring your awareness to the back of your head and your neck. Let go of any holding, control, or tension in the back of your head and your neck. As you do, let gravity take your head wherever gravity wants it to be. Letting go, letting go, letting go. Deeper and deeper into relaxation. Deeper and deeper into surrender. 

(Pause 15 seconds.)

Now bring your awareness to the crown of your head. Simply hold your awareness here and feel your connection to the Greater Whole … Allow the Divine light to enter and flow from above and down toward your hands and your toes. Visualize, sensing the light surrounding every cell of your body. Now allow the light to enter into each cell. Every cell of your body is now radiating with Divine light. Every cell is remembering its true nature as Spirit. You are remembering your true nature as Spirit, perfect and peaceful.

(Pause 30 seconds.)

Now, expanding your awareness to include your entire body … your arms, your legs, your head, and your torso. Let go of any remaining holding, control, or tension and double your level of relaxation, allowing your body to become twice as heavy, to surrender twice as deeply … Your body is like an onion. Peel off another layer of holding, control, and tension and go deeper within. At the very center of your being is a body of light and energy. Allow the prana to flow more freely, all the while remaining 100 percent awake and 100 percent aware. Awake and aware … letting go, letting go, letting go. Deeper and deeper into relaxation, deeper and deeper into surrender. 

(Pause 30 seconds.)

Personally Exploring Prana

And now take some time to explore your body on your own. If there is an area of your body that is in need of healing, this is a good time to give extra attention to that part, letting go of any remaining holding, control, or tension. Let the prana flow freely into those tissues. Letting go, letting go, letting go. Deeper and deeper into relaxation. Deeper and deeper into surrender. Letting go. 

(Pause 45 seconds.)

Healing Guided Visualization

And now in this deep state of relaxed awareness, create the ideal picture of yourself. See yourself completely healthy, completely whole … physically, emotionally, and spiritually. See yourself performing any activity that challenges you. See yourself living life without limitation. Know that your body and mind are perfectly healthy. Letting go, letting to, letting go.

(Pause 30 seconds.) 

Awake and aware, awake and aware. 

(Pause 30 seconds.)

Blissful Awareness

And now, let go of your visualization. Know that it is being taken care of by the Divine and being supported to manifest. Take some time now to simply enjoy the bliss of Yoga Nidra. Enjoy the peace and joy that you are. Know that the core of your being is perfect and that your body and mind are healing. 

(Pause 30 seconds.) 

Not this body, not this mind … Not this body, not this mind. 

(Pause 30 seconds.)

Reawakening and Reinforcing the Healing Sankalpa

And now, as I count backwards from 10 down to 0, you will slowly begin to return awareness to your physical body, to present time and present space.

There is no need to hurry. The count will be very slow. Even after the count is complete, you’ll have plenty of time to make the transition. There is still nowhere you need to go and nothing you need to do for a while. 

(Pause 10 seconds after each statement.)

10. Remembering your true nature as Spirit.

9. Knowing that every cell of your body is surrounded by love. Every cell is love.

8. Knowing the light of pure awareness radiates from every cell of your body.

7. Knowing that prana is flowing freely through your body and that healing is taking place right now.

6. Knowing that the healing that is taking place right now will continue to occur even after this practice is complete.

5. Knowing that you can return to the state of Yoga Nidra at any time.

4. Taking with you into every day the relaxation and well-being that you are now experiencing.

3. Not this body, not this mind.

2. Consciousness and joy incarnate, bliss of the blissful am I.

1. Now go ahead and gently open and close your fingers … Go ahead and lick your lips.

0. Now go ahead and slowly turn your ankles in and out, side to side.

At your own pace and when you feel ready, go ahead and roll to your side and slowly return to a sitting position. There is still no hurry. Take your time. When you are sitting up, if there is a glass of water nearby, go ahead and take several sips. Sit quietly until you are ready to engage the world.

May the light of the Divine Healer illumine your heart and your mind, and may you always know that you are well.

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

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