Free 15 Minute Quick Yoga Nidra Script for Relaxation [PDF]

Preparation and Settling In

Feel free to stretch any way you want … Settle yourself in very comfortably. It’s best to have your head, neck, and backbone in line. Have your arms beside you. 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. Go ahead and adjust yourself for maximum comfort. (Pause.) 

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 have acceptance,” or “More and more, I am courageous.” If this doesn’t appeal to you, just drop it.

Lifting and Dropping Portions of the Body

Mentally scan your body, 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.)

• Lift your right leg up a few inches. Hold … Hold … Hold … All at once, drop it back down.

• Lift your left leg up a few inches. Hold … Hold … Hold … All at once, drop it back down.

• Lift your right arm up a few inches. Hold … Hold … Hold … And drop it back down.

• Lift your left arm up a few inches. Hold … Hold … Hold … And drop it back down.

• Lift your fanny up. Hold … Hold … Hold … And drop it back down.

• Lift your shoulder blades up. Hold … Hold … Hold … And drop them back down.

• Open your mouth. Hold … Hold … Hold … And let it close.

• Open your eyes wide. Hold … Hold … Hold … And let them close.

Relax and drop deeper into relaxation even more at the count of three.

One, letting go … Two, still more … Three, releasing still further …

Feeling the heaviness all over as your body drops into the support beneath you … Sinking down into relaxation even more.

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

Progressive Breath Awareness

With your attention on your breathing … sensing your breath coming and going, just as it is. There’s no need to change it or fix it, simply breathing just as you are. (Pause.)

• Sensing the airflow in your nostrils for a few breaths …

• Dropping the breath down, deep into the chest for a few breaths …

• Dropping the breath down, deeper into the belly for a few breaths …

• Each new breath dropping down to fill up the bottom, filling the middle, and filling the top … and exhaling completely. Continue breathing deeply for several rounds of breath. (Pause.)

• Breathing effortlessly now, maybe it’s a little slower and deeper.

Guided Imagination

If you like, start imagining a waterway. Imagining what it’s like … Perhaps picturing it or getting a concept of it … Noticing if it’s calm or rough, running fast or frozen, or something else … Noticing how the water sounds.

Perhaps it sounds like a trickle or running smoothly or gushing … Feeling the atmosphere in the air. Perhaps it’s damp or dry or crisp … Letting yourself become immersed and mesmerized by the waterway … As distractions arise, feel free to toss them into the waterway to be washed away. (Pause 1 minute or more.)

Experiencing Intuition with Guided Imagination

Something catches your attention. It seems to be an animal. And you notice that it’s trying to get your attention … What is it? … What’s the animal like? … And now it’s coming closer … and you’re feeling glad … and sure enough, you just know that it has a message or perhaps a gift, just for you … and that’s what happens, you are given a personal gift or message from this special animal. (Pause 1 minute or more.)

And now, you’d like to give something back in return. (Pause 1 minute or more.) 

On your own, say goodbye, just for now.

Joyful Awareness

It’s time to notice what’s happening and how you’re feeling. Perhaps there’s a sense of harmony and joy beaming from your innermost Self … If it helps, imagine droplets of peace and joy sprinkling down, glimmering and sparkling beads of peace and joy sprinkling down … and being absorbed into your innermost Self, lightening and brightening and soaking in like a time release capsule that can continue to glow and support you. (Pause 1 minute or more.)

True Nature Awareness

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

Heartfelt Pledge

And from this experience of allowing everything to be just as it is, once more welcome in your heartfelt pledge, your sankalpa. Say it with all your heart a few times … 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

As your Yoga Nidra practice comes to an end, remember that you can drop into greater awareness anytime … Begin deepening your breath, allowing it to replenish you for optimal energy … And starting to stretch and move in ways that feel natural … Waking up, more and more … Feeling your body moving and awakening … Eventually, roll to your side for a bit … Use your arms to lift yourself up to sitting … Sit for a few minutes to absorb your experience, knowing there’s a place inside that’s always there to fully support you on your soul path and life journey.

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
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• 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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