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.)
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.
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.
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.)
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
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Who Are These Scripts For?
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To ensure the best experience, we suggest using a desktop device for your initial download.
- 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 up to 88% with our Bundles
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.
- Digital Download
- Digital file type(s): 1 PDF
- Your files will be available to download once payment is confirmed
Frequently Asked Questions
Whether you’re a seasoned pro or just dipping your toes into the world of guided meditation, visualization, yoga nidra, or hypnosis, we’ve got you covered. Our scripts are designed to meet your specific needs and are perfect for a wide range of professions, including meditation teachers, yoga instructors, coaches, therapists, mental health professionals, psychologists, hypnotherapists, voiceover artists, content creators, podcasters, writers, athletes, app developers, and bloggers.
You can use them to lead sessions for individuals or groups, record audio and video versions to share online or sell, or even create your own courses. And if you prefer to keep things private, they’re perfect for your personal practice too. Just remember: these PDF files are for your use only and cannot be resold or rebranded without permission.
Of course! Feel free to customize the language and make it your own so you can confidently guide others in a way that feels natural to you. Just remember, don’t resell the PDF files as they are or with your own branding.
Our scripts can range in length from just 5 minutes to a maximum of 45-60 minutes, depending on the script you purchase and how much silence you’d like in between sections. We believe in giving you the freedom to choose what works best for you.
Our scripts are available in a beautifully designed and easy-to-read format as separate PDF files. They are hassle-free to follow and understand. You are absolutely free to record audio or videos using the scripts and monetize them. Let your creativity soar!
Good news, you won’t have to wait for anything in the mail. Our Scripts are completely digital, so as soon as you order, everything can be downloaded right from the internet! And the best part? Instant online access to the Scripts is all yours. No delays, no fuss.
Once you’ve placed your order, you’ll have immediate access to the scripts and can easily download them onto your computer. Plus, since the files are in PDF format, you can use them on any device – from a computer to a tablet or mobile phone. To ensure the smoothest experience, we recommend downloading the scripts onto a desktop computer for your first go-around.
After you finish downloading, head to the ZIP file on your computer. Simply right-click (or control-click for Mac users) on the file. A menu should appear with options like Extract, Extract All, or Unzip. If none of these options are visible, consider downloading a free program that can unpack ZIP files. Choose one of the menu options, and follow the instructions that appear. This should create a new folder containing the contents of the ZIP file. Easy peasy!