Free 15 Minute Easy Yoga Nidra Script [PDF]

Preparation and Settling In

Feel free to stretch however you like … Settle yourself in as comfortably as possible. It’s best to have your head, neck, and backbone aligned. Have your arms beside you with your palms up. Keep your legs and feet straight out, uncrossed, and a comfortable distance apart. You may put a prop under your knees or thighs or simply have your feet on the floor with your knees up. Have your eyes half open or closed. Make some personal adjustments for maximum comfort … Take a nice breath in and sigh it out. (Pause.)

Heartfelt Pledge

You’re welcome to remember your heartfelt pledge. If you have one, sincerely repeat it three or so times, remembering to be consistent, positive, concise, and as if it’s happening right now. Or perhaps let something arise from within you, a quality that supports your highest good and life direction … It’s okay if nothing seems to be happening. Trust that it will when the time is right. Or for now, you can use something like, “I am content, more and more,” or “My true nature is peace.” If this doesn’t appeal to you, just skip it.

Progressive Muscle Relaxation

Scan your body mentally, noticing places that are holding tension … places that are feeling relaxed … places that are numb or neutral … Take a big breath in and sigh it out. (Pause.)

Tense your right leg muscles. Hold 1 … 2 … 3 … Completely release 3 …2 … 1 …

Tense your left leg muscles. Hold 1 … 2 … 3 … Completely release 3 … 2 … 1 …

Tense your right arm muscles. Hold 1 … 2 … 3 … Completely release 3 …2 … 1 …

Tense your left arm muscles. Hold 1 … 2 … 3 … Completely release 3 …2 … 1 …

Tense all sides of your torso. Hold 1 … 2 … 3 … Completely release 3 … 2 … 1 …

Scrunch your eyes and mouth. Hold 1 … 2 … 3 … Completely release 3 … 2 … 1 …

Tense all over. Hold 1 … 2 … 3 … Release to relax 3 … 2 … 1 …

You can now release and relax even more to the count of three … 3 releasing … 2 letting go … 1 relaxing even more …

Mentally scan your body, noticing places that are holding tension … places that are feeling relaxed … places that are feeling numb or neutral … Take a big breath in and sigh it out. (Pause.)

Breath Counting

Please move your attention to your breath …

Breathe in 1 … 2 … 3 … Breathe out 3 … 2 … 1 …

Breathe in 1 … 2 … 3 … Breathe out 3 … 2 … 1 …

Breathe in 1 … 2 … 3 … Breathe out 3 … 2 … 1 …

Continue breathing this way to the count of three. Each time your mind wanders, simply bring your attention back to breathing. (Pause about 1 minute.) 

Allow your breathing to become effortless and natural.

Sweeping Tension Away with Guided Imagination

You can start using your imagination to sweep away more tension. Imagine having a broom that can sweep and brush away anything that’s no longer needed.

To brush away aches and pains, start brushing down your body from the top of your head to your feet, using a sweeping feeling, cleaning out remaining tension and pressure. Do this three or so times. (Pause.)

To brush away feelings and outdated emotions, start brushing all the way down your body, using a sweeping feeling. Do this three or so times.

(Pause.)

To brush away worries and outdated thoughts, brush all the way down your body, using a sweeping feeling, cleaning and clearing away thoughts to expand awareness. Do this three or so times. (Pause.)

Continue brushing and sweeping this way as long as you please. Each time your mind wanders, brush that away too and continue brushing and sweeping away what’s no longer needed, known and unknown. (Pause.)

Experiencing Intuition

Perhaps noticing some clear and empty space opening up … It’s free and clear …There’s room for insights and creativity to flourish … (Pause 1 minute or more.)

Joyful Rest

It’s time to notice what’s happening and how you’re feeling. Perhaps there’s a sense of inner peace and joy … If it helps, remember a time when you were happy, or even pretend how it might feel to be happier.

Bring it alive by imagining where you were … imagining how it looks … how it sounds … how it smells … enjoying a concept of a happy time and reliving it … Embellishing it to bring it alive mentally, physically, and how it felt … and letting that happy feeling be felt again right now. (Pause 1 minute or more.)

True Nature Awareness

You’re invited to let all that go and to welcome everything, just as it is, during this silent pause. (Pause 1 minute or more.)

Heartfelt Pledge

And from this experience of welcoming and being with everything, just as it is, once more welcome in your heartfelt pledge, your sankalpa. Say it with all your heart a few times. (Pause.) Imagine it as true and happening now … Take a big breath in, and let it all go … Trusting that this, or something better, is already unfolding on your behalf.

Reawakening and Closing

It’s time for transitioning back, bringing back with you the benefits of Yoga Nidra for yourself and others … As I count from three to one, you will easily and completely awaken. Three, stretching and awakening your body … Two, becoming aware and alert … One, completely wide-awake … Come up to sitting … Take a few minutes to absorb your experience, knowing there’s a place inside that’s always there to fully support you on your life path.

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

Create Yoga Nidra Meditations Like a Pro

Want to lead your own Yoga Nidra meditation sessions but not sure how to get started? Our Yoga Nidra scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full Yoga Nidra meditation course, these scripts are perfect for that too!

Boosts Your Confidence and Skills

Leading a Yoga Niddra session requires much confidence and skill to maintain a calming and peaceful ambiance.

With Yoga Nidra scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Yoga Nidra scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

Increases Your Credibility

As a Yoga teacher, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using Yoga Nidra scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided Yoga Nidra scripts will give you inspiration and new ideas.

You can also add to or alter the script to suit your needs.

Who Are These Scripts For?

Whether you’re a pro or just starting out, our Yoga Nidra meditation scripts are tailored to suit your needs. Perfect for:

• meditation teacher or practitioner
• yoga instructor
• coach and counselor
• therapist
• mental health professional
• psychologist and psychotherapist
• voiceover artist
• content creator
• podcaster
• writer
• athlete
• app developer
• blogger

Our Yoga Nidra Scripts Will Help You:

• Improve your meditation-leading confidence and skills
• Create audio and video recordings for your business
• Grow your business by increasing your credibility
• Find inspiration and new ideas for your own meditation(s)
• Read aloud to individuals or groups
• Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.

Royalty-Free

• Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
• Grow your business
• Use these scripts in courses you create, share, and sell
• Use these scripts privately and with your clients
• Edit and customize

Save significantly with our Bundle offers

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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