Settling
Making yourself comfortable for this practice for soothing.
Lying down comfortably on your back, side or abdomen, or sitting up, supported.
Choosing any props you need to feel comfortable – blankets, cushions, bolsters – whatever you need.
Setting yourself up for sublime comfort. So comfortable you won’t want to move. Pull out all the stops for ultimate comfort.
If there’s an area of tension or discomfort you want to address in this practice today, take extra special care to make sure that area is well supported.
Doing all the things you need to do now, to create comfort. If there are areas of tension preventing you from feeling comfortable or relaxed, that’s ok.
Welcome those areas just as they are and simply do your best to take good care of them, creating as much comfort and support as possible. (long pause for settling)
Check that your head and neck are as comfortable as possible… jaw softening… shoulders softening… upper back and lower back softening… hips… legs… entire body softening into the support.
Feel the support of the surface beneath you. Let it hold you as you completely surrender to gravity. (pause)
Letting go into the steady support. (pause)
Take a deep breath in… and as you exhale, let go of anything you think you need to do right now. (pause)
There is nothing you need to do. Nothing you have to think about. Set everything aside. (pause)
Bring all of your attention inward. (pause)
Inhale feeling present in this moment.
Exhale letting go of anything outside of this moment.
Inhale feeling present in this moment.
Exhale letting go of anything outside of right here, right now. (pause)
Allowing the body to settle into the ease of non-doing.
Effortless.
Effortless.
Effortless. (pause)
Yoga Nidra has now begun. (pause)
Rotation of Consciousness
Now moving awareness, with ease and effortlessness through the energy centres or chakras.
There’s nothing you need to know. No goal or task. Simply be aware of the area when it’s mentioned, then allow awareness to freely shift to the next area.
Start with awareness of the point between the eyebrows
Energetic awareness of the point between the eyebrows
Effortless awareness
The point between the eyebrows
The hollow of the throat
Experiencing energetically
The hollow of the throat
The hollow of the throat
The heart centre
Effortless
The heart centre
The heart centre
The navel centre
The navel centre
The navel centre
Moving awareness to the lower abdomen or sacrum
The lower abdomen or sacrum
The lower abdomen or sacrum
Just beyond the tip of the tailbone
Just beyond the tip of the tailbone
Just beyond the tip of the tailbone
Back up to the lower abdomen or sacrum
The lower abdomen or sacrum
The lower abdomen or sacrum
The navel centre
The navel centre
The navel centre
The heart centre
The heart centre
The heart centre
The hollow of the throat
The hollow of the throat
The hollow of the throat
The point between the eyebrows
The point between the eyebrows
The point between the eyebrows
The crown of the head
The crown of the head
The crown of the head
Breath Awareness
Become aware of your breath. Your natural breath. No need to do anything. Simply watching. (pause)
Notice the softness of the breath. (pause)
Air moving softly through the nostrils. (long pause)
Abdomen and chest naturally moving like a gentle wave. (long pause)
Be aware of the softness of your natural breath. (long pause)
Visualization
Now move awareness through the body, physically or energetically, scanning for any area that feels dull, tense, irritated or in any way uncomfortable.
Scanning for any area of discomfort. Simply be aware. (long pause)
If there are multiple areas, choose just one for now. The one that is calling loudest for some soothing. (pause)
As you bring undivided awareness to this area, you bring energy.
Where awareness goes, energy flows. (pause)
Keep awareness on this part, but allow your awareness to become diffused.
Less focused, more diffused, like a cloud of awareness rather than a point.
Diffused, like a cloud of awareness. (long pause)
Feel that as your awareness diffuses, the area of discomfort also disperses and dissolves. (pause)
Irritation, tension, dullness, breaking up. Dispersing. (long pause)
Effortless awareness on the one area.
Diffused.
Discomfort dissolving.
Soothed.
Continue with this diffused awareness, discomfort disappearing. (pause for several breaths)
Now if you like, bring your awareness to one more area that needs soothing.
If there isn’t another area, keep awareness on the first area of focus, or bring awareness to the heart centre. (pause)
Effortless, energetic awareness.
Diffused like a cloud.
Feel your effortless awareness diffuse the tension, dullness or blockage of energy.
Diffused awareness, discomfort disappearing. (pause for several breaths)
Externalization
Ommmmmm
And now bringing awareness to your chest.
Inhale, notice your chest rise.
Exhale, notice your chest fall. (pause)
Take a deep breath in and out, feeling awareness rising to the surface, movement breaking up the stillness. (pause)
Yoga Nidra is now complete. (pause)
Feel your whole body – legs, arms, back, head, resting on the surface beneath you. (pause)
Notice my voice in the room. (pause)
Notice yourself in the room. (pause)
Wiggle your fingers and toes.
Stretch or move however you like. (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 soothing from your practice today. (long pause)
If you were lying down, keeping your eyes closed if you can, slowly 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 soothing.
When you’re ready, gently 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!
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Leading a Yoga Niddra session requires much confidence and skill to maintain a calming and peaceful ambiance.
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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.
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Who Are These Scripts For?
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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.
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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
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- Use these scripts in courses you create, share, and sell
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- Edit and customize
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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
How can I utilize the scripts? What am I not allowed to do with?
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.
Can I edit the scripts?
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.
How long are the scripts?
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.
What's the format of the scripts? Are they written, audio, or video?
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!
When will I receive the scripts?
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.
Can I save the scripts to my computer? Do they work with my computer, phone, and tablet?
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.
I have purchased a Bundle and received a ZIP file. How do I open it?
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!
