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Free 15 Minute Relaxing Yoga Nidra Script to Release Tension [PDF]

Original price was: $5.94.Current price is: $2.97.

15 Minute Relaxing Yoga Nidra Script to Release Tension
Free 15 Minute Relaxing Yoga Nidra Script to Release Tension [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Getting ready to leave tension behind.

Lying in savasana or sitting supported.

If you’re lying down and have any tension in the low back, place a pillow or bolster under your knees, maybe something soft under your heels.

Choosing something soft to support and cradle your neck and head.

If you’re sitting, reclining slightly if possible.

Maybe choose a scarf or light eye pillow over your eyes or forehead if you’re experiencing a headache.

Listening in to your body to hear what it’s asking for, then without hesitation, answering the call, giving your body exactly what it needs and deserves.

Your body does so much for you. All day long, every day. And each day, it deserves its well-earned breaks. 

To take a pause. Rest. Release any built-up tensions. To relax.

Rest, and relax. (pause)

If there’s so much tension it’s hard to relax, that’s fine too. 

You’re welcome just as you are. Simply do your best to create as much comfort as you can, in any way you like. (pause)

And now taking a final scan of the body. Being aware of any areas that feel dull, heavy, tight, irritated. 

Is there any adjustment you could make to create more comfort? If so, then go ahead and do that now. (pause)

You can’t overdo the comfort. There’s no prize for doing without an extra cushion, blanket or other prop. 

This is the all-you-can-comfort buffet. The more you partake, the better you will feel. (pause)

Making any final adjustments now. Settling into the comfort. (pause)

Take a deep breath in, and as you exhale, surrendering to gravity.

Taking another deep breath in, and exhale, release into the comfort.

There is nothing left to do now.

These are moments set aside for rest.

Simply to rest. (pause)

Yoga Nidra has now begun. (pause)

Rotation of Consciousness

Allow awareness to move to the top of the head. The top of the scalp.

Like a cascade, allow tension to be released, from the top of the scalp, down through the rest of the scalp.

A cascade of tension release.

Visualize a cascade of tension release, down from the top, all the way down.

Feel a cascade of tension release.

Now bring awareness to your forehead.

Soften the forehead. Feel awareness expand, from the centre of the forehead, out to the temples.

Softening from the centre of the forehead, out to the temples.

Bring awareness to the eyebrows.

The inside corners of the eyebrows.

Feel awareness expand out, tracing the line of the eyebrows out toward the temples. Softening, widening across the eyebrows.

Bring awareness to the jaw.

Allow the jaw to drop. Soften.

The tongue.

Drop. And soften.

The neck – from the base of the skull, down to the shoulders, softening, lengthening.

Sides and back of the neck, softening, lengthening.

The shoulders – dropping, softening.

The shoulders – dropping and softening. Surrendering to the support.

And now once again, back up to the top of the head. The top of the scalp.

Like a cascade, allow tension to be released, from the top of the scalp, down.

Tension draining from the head.

Awareness moving to the forehead.

Softening the forehead. Expand across the forehead, out to the temples.

Widening across the forehead.

Bring awareness to the eyebrows.

The inside corners of the eyebrows.

Feel awareness expand out, softening, widening across the eyebrows.

Bring awareness to the jaw.

Softening and dropping the jaw.

The tongue.

Dropping and softening.

The neck – from the base of the skull, down to the shoulders, softening, lengthening.

Sides and back of the neck, softening, lengthening.

The shoulders – dropping, softening.

Shoulders on out to the arms, wrists, hands, softening.

The shoulders – dropping and softening. Surrendering to the support.

And now, a cascade of release down the back – between the shoulder blades, release, past the ribs, softening, down to the lower back, cascade of warmth and softening. 

Pooling at the lower back, a cascade of warmth and soothing.

And now a rush of release, cascading down through the hips, through

the legs, to the toes. 

Like a waterfall of release. Down, and out through the toes.

Now moving awareness back to the top of the head.

Cascade of release, like a waterfall, from the crown of the head, down through the whole body and out through the fingers and toes.

Waterfall of tension release, from the crown down through the whole body, tension released through the fingers and toes.

Tension released from the whole body, out through the fingers and toes.

If it feels good, continue to feel this cascade of release.

Or if you’re ready, settle into the calm after the cascade is complete.

Resting peacefully here, for a minute.

Breath Awareness

Now become awareness of the natural breath.

No need to do anything. Simply be aware the natural breath.

With every inhale, know that you are effortlessly drawing in energy. (pause)

Every inhale, effortlessly drawing in energy. (long pause)

With every exhale, feel that you release any remaining tension, as if it’s draining away, down and out. (pause)

Every exhale, any remaining tension drains down and out. (pause)

Tension draining, down and out. (long pause)

Continue to be aware of any remaining tension draining out, or if all tension has already dispersed, rest in the effortless peace of the body breathing itself. (pause for several breaths)



If your mind has wandered off, that’s fine. Simply bring awareness back to the breath.

Take a deep breath in and out, feeling awareness rising to the surface, of a body that’s feeling less tense than before.

Yoga Nidra is now complete. (pause)

Wiggle your fingers and toes, gently and softly.

Take great care to treat your body kindly.

With love, stretch or move your body however you like. Listening to your body and being kind to allow it whatever it needs. (pause)

And if you’re lying down, when you’re ready, roll to your right side.

Take a few deep breaths here. Recalling any experiences of tension release from your practice today. (long pause)

If you were lying down, keeping your eyes closed if you can, gently press yourself up to sitting. (long pause)

We’ll finish by chanting Om three times and Shanti three times. 

You can join in if you like or simply enjoy the soothing vibration of the sounds.

Taking a deep breath in… Om Om Om Shanti Shanti Shanti (pause)

Using this technique again anytime you need to release tension.

When you’re ready, softly open your eyes.

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!

15 Minute Yoga Nidra Scripts

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.

20 Minute Yoga Nidra Scripts

35 Minute Yoga Nidra Scripts

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.

40 Minute Yoga Nidra Scripts

Who Are These Scripts For

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
Our Yoga Nidra Scripts Will Help You

What You Will Receive

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.


  • 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
Royalty-Free Yoga Nidra Scripts

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.

Instant Download

  • Digital Download
  • Digital file type(s): 1 PDF
  • Your files will be available to download once payment is confirmed

Frequently Asked Questions

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 such as WinRAR or 7Zip. 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!