Written: 25 May 2025
MYNDR Yoga Nidra Script 01
Theme: Lightness & Heaviness
Length: ~10–12 minutes
Purpose: Deep rest, vagal regulation, proprioceptive re-patterning
Tone: Grounded, clear, science-aware
You may use this script within classes or have someone read it to you!
Opening & Grounding
"Lie down in a comfortable position. Let your arms fall by your sides, palms up or resting gently. Close your eyes if that feels safe. Adjust anything you need to feel supported."
"This is your time to rest without needing to do or fix anything. You’ll be guided through gentle awareness cues that support your nervous system in softening and recalibrating."
"Bring awareness to your natural breathing pattern. Allow your breath to slow. Let the ground take your weight."
Rotation of Consciousness
"Begin by bringing your attention to your right hand.
Right thumb… second finger… third… fourth… fifth.
Palm of the hand… back of the hand… wrist… forearm… elbow… upper arm… shoulder…
Let the whole right arm soften."
"Now your left hand.
Thumb… fingers… palm… wrist… forearm… elbow… upper arm… shoulder…
Bring your awareness to the back of your head… the base of the skull… the jaw…
Tongue… cheeks… eyes… forehead… crown of the head…
Notice the space between the eyebrows."
"Now the chest… the heart space… the belly… the pelvis… the hips…
Move down into the right leg… thigh… knee… calf… ankle… heel… sole of the foot… toes.
And the left leg… thigh… knee… calf… ankle… heel… sole… toes."
Feel your whole body — from crown to toes — gently resting."
Opposites: Heaviness & Lightness
"Now bring your attention to a sense of heaviness.
Imagine the body growing denser… heavier…
As though the limbs are filled with warm sand…
Feel the pull of gravity, steady and grounding.
Let the bones drop. Let the muscles melt.
Let yourself rest in the weight."
"Now shift into a sense of lightness.
As though the body is empty… soft… light like air.
Imagine the hands, feet, even the head, beginning to float.Feel as though your body could rise upward… lifted by the breath itself."
"Gently go back to heaviness…
And again to lightness…
Let the body move between the two, noticing, without effort."
Breath Awareness
"Now let your breath come into focus.
No need to change it, just observe.
Feel the inhale expand through the ribs…
And the exhale softens you downward.
Each breath is a signal, you are safe… You are home in your body."
Closing & Namaste
"Begin to bring awareness back to the edges of your body... notice the contact points… your breath… the space around you.
Gently move fingers, toes… stretch..."
"When you're ready, bring knees to chest..."
"From here, take a gentle rock and roll to seated"
"Hands to Hearts Centre, Namaste"