Preparation and Settling In
Find a comfortable spot for sitting or lying down. Please rub your hands like you’re rubbing some good lotion in … To rest your eyes, gently place your palms over your closed eyes, allowing the warm darkness to soothe your eyes for several breaths … Feel free to stretch however you like …
Settle yourself in comfortably. Wherever you are, it’s best to have your chin aligned with the centerline of your body for clear communication between your brain and body. Keep your arms, legs, and feet uncrossed. Make personal adjustments for maximum comfort … Take a nice breath in and sigh it out. (Pause.)
If you have one, you’re invited to say your heartfelt pledge (sankalpa) three or so times with sincerity. Or perhaps let a quality that supports your highest good and life direction come up … Or for now, you can use something like, “I am focused, more and more,” or “I have gratitude.” If this doesn’t appeal to you, just delete it.
Body and Mind Scan
Start searching your body system by conducting a thorough scan of your physical body, picking up on whatever’s going on. Conducting a search of all the places that feel comfortable … all the places that feel uncomfortable … and all the in between places … In your own way, ask for your body’s cooperation and support. (Pause.)
Start another scan to search your mental components, including your intellect and thoughts … In your own way, ask for your intellect’s cooperation and support. (Pause.)
Begin another scan of your emotions, including your feelings and mood…In your own way, ask for cooperation and support from your emotional components. (Pause.)
Now, with cooperation and support, become aware of the component that is always running in the background that impartially and neutrally oversees your body, mind, and feelings. It’s awareness itself. (Pause.)
It’s time to monitor your breathing. Without changing it, begin measuring your intake of air. Calculate each inhalation by counting how long it takes to breathe in. Do this for several cycles of breath. (Pause 1 minute or more.)
Determine the average count for your inhalations … Continue breathing in for that number and breathe out for that number up to twice as long. So, if you’re inhalation is four or five, begin breathing out for five to ten. This will help to debug and clear your system of static and noise. When distractions come up, delete them. Continue breathing this way as long as you please. Each time your focus wanders, simply bring your attention back to breathing. (Pause about 1 minute.)
Cultivate the Positive Meditation
Imagine there’s a blank screen in front of you. It’s a clean, blank page.
When words, images, or anything else appears, you can choose whatever you want to do to keep it uncluttered and clean.
• You can delete them, so the screen stays nice and clear.
• If it’s a negative thought or feeling, cultivate the positive. For instance, use cutting and pasting to delete the negative and substitute something positive. For instance, replace confusion with clarity, or dissatisfaction with satisfaction. It’s up to you.
• Use labels. Name it “planning,” or “stressing,” or whatever it is and continue monitoring.
• They can be filed for now to decide whether to save them for problem-solving later on, trash them, or store them for a while.
• Cutting and pasting can also be used to handle distractions. Just select the distraction and paste something else in. For instance, you can paste in your own mantra if you have one. Otherwise, you can use a peace mantra like “I am peaceful,” or you might like “Shalom.” Another one is “Om shanti.” Some like to use a word for God, any name will do.
Continue monitoring the mental screen using whichever techniques you want. Just pick some tools to use during this pause. If you doubt yourself, it’s just something else to delete, file, or cut. (Pause about 1 minute.)
An insight program is available. Perhaps you’re searching for answers to a question or looking for guidance for a situation. If so, look for a link labeled “Intuition.” Click on it and let the download happen, making room for insights, answers, and creativity to open. (Pause about 1 minute.)
It’s time for noticing what’s happening and how you’re feeling. Perhaps there’s a sense of contentment … If it helps, open a file that takes you on vacation to a place of happiness. Imagine what it would look and feel like to be on vacation. Or simply stay with whatever is already running. (Pause about 1 minute.)
True Nature Awareness
You’re invited to let all that go for welcoming everything, just as it is, during this silent pause. (Pause about 1 minute.)
And from this experience of welcoming and being with everything, just as it is, once more welcome in your heartfelt pledge. 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 evolving on your behalf.
Reawakening and Closing
As your practice closes, remember to continue cultivating the positive by changing one thought or feeling for another. When someone is unkind and behaves badly, or when you are tempted to be critical, you can choose to focus on the positive.
Once again, scan your body. In your own way, feel some gratitude for its cooperation and support … Start scanning your intellect, feeling some gratitude for its cooperation and support … And scanning your emotional component with gratitude for its cooperation and support … And some gratitude for that part of you that constantly watches over your body, mind, and emotions.
To restore your energy, bring back whatever you want to save for your sake and for the sake of others … Begin to breathe more fully … Stretching and moving in ways that feel natural … Awakening, more and more … If you’re lying down, roll to your side for a bit … Use your arms to lift up to sitting … Sit for a few minutes to absorb and save 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!
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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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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
- mental health professional
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Our Yoga Nidra Scripts Will Help You:
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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.
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
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!