Free Script:

I have recorded a version of this script… and it’s also free. ♡
I’ll share it with you on Instagram and in my Newsletter as soon as I’ve edited the recording. 🙂 



Hi there! 

I absolutely love Yoga Nidra and my intention with sharing free Yoga Nidra scripts is to support and inspire other teachers. 

Here’s another free script, this time focusing on spring.  I’ll add more seasons over time and I’ll share a link in my monthly newsletter.
If you missed the other free scripts, please scroll down to the bottom of this page: ♡ 


Before using the script…

…I recommend that you edit it a bit to sound more like “you”. It doesn’t have to be complicated: for example, replace some words/sentences with whatever resonates better with you – and then it will flow better when you guide the Nidra.

Please note that it’s best to have done a teacher training course in Yoga Nidra before you start guiding it. Yoga Nidra can sometimes be quite intense – which is not dangerous at all but it’s good to know how to make your classes as non-triggering as possible. In our courses we weave in techniques from trauma-informed yoga.


Welcome as you are 

Create an allowing, no-performance, and caring atmosphere, where participants feel welcome just the way they are. Give them permission to lie down as they please, let them move during class if they need to and emphasize that there is no failure in Yoga Nidra (not even if you fall asleep!) etc.

If you’ve done a course with us – please check the “What to say beforehand” section in the Yoga Nidra manual for suggestions. 

If you want more inspiration, me and my colleagues Melanie Cooper, Johanna Alvin and Josefin Wikström have recordings on Yogobe, Insight Timer and SoundCloud, both in Swedish and English. (Link below.)

If you want the script as a PDF instead (easier to print) just let me know and I’ll send it to you.


With Love, 

Jennie ♡

Feel free to use the script as much as you like – except for recording and/or selling it. Thank you for understanding.  

Spring Rest
& Self-Compassion 

Jennie Wadsten Sharma 


This Nidra is not only focusing on rest – but also on exploring feelings and strengthening our resilience – so I recommend that you have done a Yoga Nidra course before you use it. 

The Nidra is approx. 25 – 30 minutes long – but that depends on how slow you want to go. Try it out and “feel it” before you guide your students to get an idea of speed and to see if there’s anything you’d like to add/take out. 

This Nidra can be used either for Sleep – or at any time of the day. To adjust it accordingly, just add any Return section of your choice. For inspiration, see the other free scripts (or contact me).

Info to your students before class

– Inform your students how long the practice will be, that they can lie however they want, that everything you say is just a suggestion etc. Basically, create a warm and welcoming space. 


You might also want to include: 


– The first bit of the Nidra is a bit longer this time, focusing on self-compassion, setting the tone for the practice and giving you something to explore in the practice. We’ll keep coming back to “what do I need right now” several times throughout the practice. 


– I’ll invite you to explore a different variation of a Sankalpa today: it’s more of a question to yourself, exploring “what do I need right now?” a bit further – so that the answers that come up don’t only come from your conscious mind – but also from a deeper layer of your consciousness.
And if nothing comes up – maybe choose “stillness”.


+ Include any other information that is relevant and helpful for your class today.

(Three dots means pause)



Welcome to this Yoga Nidra, focusing on spring.

Welcome just as you are, in this very moment.

So find a comfortable position for your Yoga Nidra practice.
As always, you can lie however you want and wherever you want.

As you’re starting to arrive, I’ll give your mind something to reflect upon – and then I’ll guide you through the sections of this Yoga Nidra – But you don’t have focus on everything I say – sometimes you might drift off a bit – and if that happens – just flow with that…. 
Whenever you like, you can come back to the sound of my voice: like a safe anchor. 


Remember that there’s no such thing as failure in Yoga Nidra, so try to meet this experience without expectations…

Expectations can really limit our experience… but if you meet your practice with curiousity instead, you’ll tune into what you REALLY need and learn more about yourself.


Spring in itself is often associated with expectations – and that can be exciting – but maybe you aren’t excited about spring and that’s also ok. If you don’t you feel motivated or inspired… there’s nothing wrong with you! It’s quite common that we feel really tired at this time of the year, especially after a long winter.

In this nidra we will make space for both: fatigue and energy – because both exist within you and can be there at the same time: it doesn’t have to be either or! And our yoga nidra practice can help us balance our energy – and nervous system.


Everything flows: however you feel right now: it will change. 
Even challenging feelings. 

The beautiful thing is that we can practice meeting difficult feelings with kindness instead of worry – and as we soften into that experience and remind ourselves that “it won’t always be like this!” we actually strengthen our resilience. 

Because worrying takes a lot of energy!  So when you feel worried – or just a lack motivation or feel a bit sluggish, focus on: “what do I REALLY need right now.”
And that can strengthen your resilience over time.  


In this Yoga Nidra you’ll tune in to what you need… 

So lean into this experience with softness and curiosity….


So, arriving into this moment…

Observing… what feelings are moving through you right now?  


And explore… 
“What do I need right now…”

If you like you can see it as an intention… 

As a gentle whisper to deeper layers of yourself…

“What do I need right now…

Whatever comes up – repeat it three times for yourself now.

Your intention has been planted…


We’ll now guide the awareness around the body, and if you want, imagine that you are filling every part of your body with a warm and nurturing energy. Like when nature starts to wake up after a long winter rest… and the warmth of the sun thaws the ground…

Starting with the top of the head 

The forehead – the eyes – the nose – the mouth – the cheeks – the whole face.
The ears – the whole head.
The throat.


The right shoulder – right upper arm – right forearm – and right hand.
The whole right arm.

The left shoulder – left upper arm – left forearm – and left hand.
The whole left arm.

Both arms together.


The chest – the abdomen – the pelvic floor.

The right hip – right thigh – right lower leg – and right foot.
The whole right leg.

The left hip – left thigh – left lower leg – and left foot.
The whole left leg.

Both legs together.


The lower back – upper back – the whole back.
The neck – and then back to the top of the head.


And now focusing on the whole back side of the body…  letting your awareness flow over the whole back of your body, as if you’re painting it with a nurturing energy.


And the whole front of the body… and a nurturing energy…


And everything in between… all the organs…. all the muscles… connective tissue… everything inside you glowing with a nurturing energy.


The whole body.
The whole body. 


 Longer pause


Now gently shift your awareness to your breath.
Feeling each breath come… and go…
Longer pause

Just like energy… coming and going…


Longer pause


If you want, you can choose a body part, maybe the belly, and notice how it how feels there as you breathe…

Longer pause


Maybe deepening the breaths if that feels comfortable…

Longer pause

Your breaths can be both calming and energizing…

What do you need right now?

Maybe calm. Maybe energy.

Maybe both?

Longer pause

With each inhalation, receiving energy…

And with each exhalation softening…

Longer pause


(Three dots = pause)
And stay with that experience if you want: flowing with the breath 

– or gently guide your focus towards your feelings…

Only include “stressed” if you feel it’s appropriate for your students. 

(In brackets below) 

(How does your body feel when you feel stressed?

How does your body feel when you feel calm?

And create space for both feelings at the same time.

Even when you feel stressed – remember that there’s a calm space within you where you can rest.)

How does your body feel when you feel unmotivated and tired?

How does your body feel when you feel motivated and full of energy?

How does your body feel when you feel a bit nervous?

How does your body feel when you feel confident and calm? 

And create space for both feelings at the same time.

Energy flows…

…and now let go of that experience…



And flow with whatever experience you have right now… 

or if you want: see, feel or imagine a sunny day… 

You’re sitting outside, maybe leaning against a house wall or a tree. The air is still quite chilly – but the sunshine warms you.  

How does it feel if you close your eyes and turn your face up towards the sun?

Maybe you hear birds chirping…

Maybe you’re holding a cup of tea in your hand, or coffee… how does it smell?

Maybe there’s an animal next to you – an animal that you love? 

And you lean back against the wall or tree and enjoy having plenty of time.
Because right now, there is nothing else you need to do.
Sit here for a while and recharge, soaking up the spring light and energy of nature…

Staying with that feeling if you like…

..or see, feel or imagine…

(Note: pause between each suggestion) 


Colours… what colours do you associate with spring?

Spring flowers.

Melting ice.

The sound of a babbling brook.

Buds on a tree.

Budding small leaves.

An open window…

The scents of spring.

The light

Longer pause


Flow with whatever comes up…

Longer pause


Keep flowing with whatever comes up…

Longer pause



Flowing with your experience…

Longer pause



And then ask yourself again:
”What do I need right now?”
Longer pause
What can you do to give yourself that?
Even if it’s just a tiny little step in that direction: what can you do to create some space for it after your Nidra practice? Just planting that question within you – no need to solve it right now.

Longer pause


And inviting the mind to slowly return from the practice…
We’re coming towards the end of the Yoga Nidra – but if you want to continue to flow a bit longer, you can do so.

When you feel ready to return, you can do in your own time, at your own pace.

Longer pause

Thank you, and take care. <3

For experienced practitioners: here's another option for Arrival. 

ARRIVAL: Version 2

So, arriving into this moment…
Observing… what feelings are moving through you right now?  

If you feel stress or worry – can you embody that feeling?
Where do you feel it in your body?
If nothing comes to mind – maybe the shoulders? 

…and notice if you judge that feeling as negative… and explore that sensation, with kindness – maybe your body is trying to tell you something – and all you have to do is listen… 

And then ask yourself:


– What do I need right now?

…and if you can’t really feel what you need right now – trust that the body cares for you. The body works FOR you, not against you.
And now, when you’re resting, you’re giving your body the chance to look after you.
So even if your mind is busy – trust that your body knows what it needs.
How does the word “trust” feel to you?
Where do you feel it in your body? 
Maybe your shoulders are softening a bit? 

…and then shift your attention back to how the experience of stress feels in your body.
Where do you feel it?

…and again, the feeling of trust
Where do you feel it?

And creating space for both feelings at the same time.
Even when you’re feeling stressed – there’s also a nurturing stillness within you, that you can tap into…