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Free 15 Minute Yoga Nidra Script for Winter & Cold Days [PDF]

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

15 Minute Yoga Nidra Script for Winter & Cold Days
Free 15 Minute Yoga Nidra Script for Winter & Cold Days [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Getting comfortable lying down or sitting supported.

Whichever you choose, having a more closed position can enhance the sensation of warming. For example, keeping the legs and arms closer to the body or the body curled, lying on your side. 

If it feels good, consider those options. (pause)

Use as many props as you need to feel warmer – sweaters, socks, blankets, extra blankets. Cushions and bolsters can also add to the sensation of warmth.

As the body shifts from action to stillness, it naturally cools, so use as many props as you need to make sure you’ll stay comfortable throughout the practice.

You’ll also want to make sure your head is supported with a cushion or folded blanket for comfort.

Take some time now to get as cozy as you can. 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 into the support. (pause)

Sinking in to this cozy support.

Snuggled up.

Relaxing in the knowledge that you’ve built a cozy set-up, and the longer you stay here, the warmer it will be.

Release tension from the shoulders. (pause)

Release tension from the jaw. (pause)

Knowing with certainty that the warmth is increasing with every breath.

Each breath, feel your body release tension, expanding into that cozy cocoon of increasing warmth. (long pause)

Body supported, bundled.

Body can rest.

Warming beginning.

Awareness continues on. (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

Wrist 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

Elbow joint

Shoulder joint

Hollow of the throat

Shifting to the left shoulder joint

Elbow joint

Wrist 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

Elbow joint

Shoulder 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)

Breath Awareness

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 exhalation, warm air going out from the nostrils.

Warm air, moving through the nostrils with each exhalation.

Expansion of the nostrils, and warm air moving through. (pause)

Move awareness to just the right nostril.

Feel as if warmth is generated, each time you breathe in through the right nostril. (long pause)

Follow an inhalation through the right nostril and as you exhale, feel that you exhale through the left nostril.

Inhale warming through the right nostril, exhale out the left nostril.

Inhale warming through the right, exhale out the left.

Warming through and through.

Warmth in the right, and out the left.

If it feels relaxed and easy, keep watching the breath in this way. Or if you prefer, simply focus on the right nostril. (long pause)


Now if it feels ok, for just a moment, shift awareness back to the sensation of cold in the body. (pause)

You might feel this as chilliness of the skin… a cold nose, cold cheeks, cold fingers or toes or a sensation of a retraction or contraction, goosebumps.

Noticing any sensations of cold. (pause)

Bringing the sensation of cold to the surface of your awareness.

Really feel the sensation of cold. Tingly, contracting, icy.

And now, let go of the sensation of cold.

Let go of the sensation of cold.

If you’re not able to, that’s fine. Moving on, to manifest the sensation of heat in the body.

Feel heat arising from deep within your body. Heat radiating to the surface from the warm core of your body.

Like heat from a blazing fireplace warming up a room – heat from inside your body warming up the space of your body, right out to the surface of the skin, the tips of the fingers, the tips of the toes.

Soothing and warmth radiating from within like a warm cup of tea.

Feel your cheeks flush with warmth.

Getting warmer and warmer.

Heat radiating out, through every pore of your body.

So much heat, sweat is escaping from your pores. Armpits, forehead, eyelids, palms, soles of the feet, gently sweating. Heat throughout the entire body. (pause)

Notice as you’re doing this, you have released the sensation of cold.

Noticing that you can manifest the sensation of heat and also release the sensation of cold. You can use this practice to feel warm and cozy anytime you like.

If it feels good, simply continue experiencing the sensation of warmth. (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.

A roaring fireplace (repeat 3 times)

A fluffy blanket (repeat 3 times)

An ice-capped mountain (repeat 3 times)

A hot bath (repeat 3 times)

A blue moon (repeat 3 times)

A tropical beach (repeat 3 times)

Mid-day sun (repeat 3 times)

Holding awareness of mid-day sun. Radiant, hot, energizing, inviting. (long pause)


Now bring awareness back to the breath. Back to the nostrils.

Feel warm air going out. (pause)

Feel warmth in the nostrils.

Take a deep breath and feel awareness coming back to the body.

Awareness coming back to the body, holding the sensation of warmth.

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. If you’re lying down, maybe hug your knees into your chest or rock around on your back. (pause)

And also 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 sensations of warmth with you, 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!

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