Getting comfortable lying down or sitting supported.
Whichever you choose, having the arms away from the body and feet apart can enhance the sensation of cooling. If it feels good, consider those options. (pause)
Rather than adding props like blankets, for this practice you might want to reduce heat by rolling up your sleeves or pant legs.
You’ll want to make sure your head is supported with a cushion or folded blanket for comfort.
Getting comfortable in your own way. (long pause for settling)
Now do a check in. Are your body or mind asking for anything else?
If so, answer the call, and give yourself exactly what you need. (pause)
Take a deep breath in now, and as you exhale, feel yourself letting go of tension. (pause)
As the body shifts from action to stillness, it naturally cools.
Feel your body naturally shifting from action to stillness, making way for cooling. (pause)
Releasing into the support beneath you. Shifting from action to stillness.
Awareness continues on.
Free and effortless. (pause)
Yoga Nidra has now begun. (pause)
Rotation of Consciousness
Now moving awareness through the body.
Awareness moving from point to point, effortlessly.
Start with awareness of the point between the eyebrows
Effortless awareness of the point between the eyebrows
The hollow of the throat
The right shoulder joint
The right elbow joint
The right thumb
Tip of the index finger
Tip of the middle finger
Tip of the ring finger
Tip of the little finger
The right wrist joint
Hollow of the throat
Shifting to the left shoulder joint
The left thumb
Tip of the index finger
Tip of the middle finger
Tip of the ring finger
Tip of the little finger
The left wrist joint
Hollow of the throat
The heart centre (pause)
The hollow of the throat (pause)
The point between the eyebrows (pause)
The tip of the nose (pause)
Resting awareness at the tip of the nose (pause)
Become aware of the breath.
The breath in the nostrils. (pause)
No need to change the breath in any way, simply watching the breath.
Notice on the inhalation, cool air coming in through the nostrils.
Cool air, streaming in through the nostrils with each inhalation.
Contraction of the nostrils, and cool air streaming in.
Move awareness to just the left nostril.
Feel cool air coming in through the left nostril, with each inhalation. (long pause)
Follow an inhalation through the left nostril and as you exhale, feel that you exhale through the right nostril.
Inhale cool air through the left nostril, exhale warm air from the right nostril.
Cool air streaming in the left, warm air going out the right.
Cooling the body through the breath.
Cool air in the left nostril, warm air out the right.
If it feels relaxed and easy, keep watching the breath in this way. Or if you prefer, simply focus on the left nostril. (pause for 30 seconds to 1 minute)
Now if it feels ok, for just a moment, shift awareness back to the sensation of heat in the body. (pause)
You might feel this as warmth of the skin… a flush in the cheeks…maybe sweat on the palms, feet, eyelids, forehead, or the feeling of an internal fire.
Noticing any sensations of heat. (pause)
Bringing the sensation of heat to the surface of your awareness.
Really feel the sensation of heat. Prickly, expanding. Hot.
And now, let go of the sensation of heat.
Let go of the sensation of heat.
If you’re not able to, that’s fine. Moving on, to manifest the sensation of cold in the body.
Start by feeling the sensation of a cool breeze blowing across your whole body.
Feel cool air blowing, from your toes all the way up to your face.
Cool, fresh, tingly. Notice the sensations of cold.
Feel your whole body naturally contracting, pulling in from the cold. (pause)
Goosebumps. Shivering. (pause)
Cool like crisp air, cold water, ice.
Feel cold in the body. (long pause)
Notice as you’re doing this, you have released the sensation of heat.
Noticing that you can manifest the sensation of cold and also release the sensation of heat.
You can use this practice to feel cool and comfortable anytime you like.
If it feels good, simply continue experiencing the sensation of coolness. (long pause)
Now a number of symbols will be mentioned. Images, memories, sensations might arise.
As easily as they float into your awareness, allow them to float out. Like clouds in the sky.
Simply watching, with detached awareness.
Ice cubes (repeat 3 times)
A sparkling pool (repeat 3 times)
A wood-burning fireplace (repeat 3 times)
Snowflakes falling from the sky (repeat 3 times)
A puffy winter coat (repeat 3 times)
An ice-capped mountain (repeat 3 times)
A blue moon (repeat 3 times)
Holding awareness of a blue moon. Tranquil glow of moonlight.
Calming. Cooling. Quenching. (long pause)
Now bring awareness back to the breath.
Back to the nostrils.
Feel cool air coming in, and warm air going out. (long pause)
Feel cool air coming in through the nostrils. (pause)
Take a deep breath and feel awareness coming back to the body.
Awareness coming back to the body, holding the sensation of coolness. (pause)
Yoga Nidra is now complete. (pause)
Feel your whole body – legs, arms, back, head, resting on the surface beneath you. (pause)
Notice yourself in the room. (pause)
Wiggle your fingers and toes.
Stretch your body 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. Remembering any experiences or reflections you would like to hold onto 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.
Taking a deep breath in… Om Om Om Shanti Shanti Shanti (pause)
Carrying any cooled sensation with you, 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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Boosts Your Confidence and Skills
Leading a Yoga Niddra session requires much confidence and skill to maintain a calming and peaceful ambiance.
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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.
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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
- psychologist and psychotherapist
- voiceover artist
- content creator
- app developer
Our Yoga Nidra Scripts Will Help You:
- Improve your meditation-leading confidence and skills
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- Find inspiration and new ideas for your own meditation(s)
- Read aloud to individuals or groups
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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!