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Free 20 Minute Guided Meditation Script: Mental Relaxation for Better Sleep [PDF]

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

20 Minute Guided Meditation Script: Mental Relaxation for Better Sleep
Free 20 Minute Guided Meditation Script: Mental Relaxation for Better Sleep [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Perhaps sometimes you may wish that there was an off-button for your mind.

[Pause 4 seconds]

An overly busy mind can halt us in many ways throughout our lives.

And one of the main things a busy minds interrupts, for millions of people around the world, is a good night’s sleep, every single night.

[Pause 4 seconds]

Why is this so?

To answer this, let’s relax your mind just a little bit right now.

[Pause 4 seconds]

Imagine that your mind is represented by a river, with waters that sometimes flow by slowly when there is a lack of rain, or sometimes very quickly.

Depending on the weather.

And the time of year.

[Pause 4 seconds]

Your mind is the river.

Your thoughts are the water.

[Pause 4 seconds]

How quickly is your river of the mind flowing right now?

How fast are the thoughts, represented by water, flowing in the river?

[Pause 4 seconds]

Just watch this flow as if you are sitting on the riverbank, enjoying it.

[Pause 4 seconds]


[Pause 4 seconds]

Now just allow for the seasons to pass and the weather to change and watch your river change along with it.

[Pause 4 seconds]

The seasons represent your overall happiness in your life.

Are you achieving quarterly goals you set for yourself?

Seasons change but each one of them can be viewed as beautiful.

Seasons can be tough, or they can be mild and enjoyable.

[Pause 4 seconds]

The waters of the river represent your thoughts.

When you focus your thoughts on your goals and desires, your river slows, and becomes crystal clear.

The birds and the wildlife are able to see fish that they will catch to feed themselves and their offspring.

The fish can find sources of foods because the waters have slowed enough to allow for bits of plants to settle on the water and soften, and live bugs can land on the water for them catch.

[Pause 4 seconds]

Now for a moment imagine a storm of thoughts is coming for your river.

[Pause 4 seconds]

See the waters rise and the animals scurry.

The fish hide in safer areas and there are no bugs flying around. 

It is only rushing by a little faster now, yet the storm is building.

The more thoughts you let into your mind, the more the waters rush by.

It becomes a threatening river so quickly that you cannot sit on the bank watching your river any longer and observing the beauty.

You must seek shelter from the storm.

This storm of Thought has taken the ability to observe away from you.

[Pause 4 seconds]

It takes a while for a storm of thoughts to pass, and even longer for the after-effects of the storm to calm.

The waters continue to rush at high speeds for several days or so.

[Pause 4 seconds]

This is what happens when you allow a storm of thinking to enter your mind.

It disrupts you for some time, until the waters can naturally settle.

[Pause 4 seconds]

We want to always remain on the bank of our river, observing abundant nature and clear calm waters.

[Pause 8 seconds]

We all know sleep is necessary and rejuvenating, so why do so many people suffer to achieve restful sleep?

Because they do not take charge of their busy mind, moving it from worry to relaxation.

[Pause 3 seconds]

Like I mentioned before, allowing a busy mind to go free is like never training a great horse.

[Pause 3 seconds]

The mind needs to you be in control and needs you to train it how to work for you.

[Pause 3 seconds]

A calmer state of mind allows for you to not only sleep better, but eliminates anxiety, increases focus, treats depression, stops circular thinking, improves your memory, betters your relationships, satisfies the body, and increases emotional intelligence.

[Pause for 3 seconds]

They key to attaining all these things is actually very simple, and natural for all of us.

[Pause 3 seconds]

The key is to bring into our mind the awareness of all physical sensations.

And bring into your mind your emotions.

And bringing into your mind your thoughts.

This is meditative, and simply doesn’t allow for bothersome thoughts to have any power over you.

[Pause 3 seconds]

Your ability to emotionalize and feel things is much more powerful than a busy mind.

Your ability to create and ponder new ideas and a new self image supersedes a noisy mind.

[Pause 3 seconds]

All a noisy mind is good at is distracting you.

It doesn’t achieve anything.

It doesn’t build on any new ideas.

It doesn’t emotionally connect with others around you.

In fact, an overloaded and out of control mind acts to disconnect you.

From others and from yourself.

[Pause 3 seconds]

A bustling mind is tiring, yet it doesn’t allow for you to rest.

[Pause 3 seconds]

Giving up control of your mind is like feeding your child nothing but breads and sugar and candy.

They are going to lose control because of the unhealthy information they are taking into their system.

[Pause 3 seconds]

Let’s put our mind now in the “being” mode right now by implementing positive affirmations.

Say to yourself now,

“Thoughts are only thoughts.

[Pause for 5 seconds]

I live in the present, not in the past or in the future.

[Pause for 5 seconds]

I draw from my past when I need to plan for my future, but I always live in the present moment.

[Pause for 5 seconds]

I take notice of my body often throughout the day, easing and relaxing my body by doing so.

[Pause for 5 seconds]

I take notice of my surroundings to ease my mind.

[Pause for 5 seconds]

When thoughts begin to swirl in my mind, I have compassion for them and acknowledge them, knowing they are simply thoughts.

[Pause for 5 seconds]

My thoughts come and go.

[Pause for 5 seconds]

Everyone’s thoughts also come and go, I am no different.

[Pause for 5 seconds]

When I watch my thoughts like the waters of a river, I never get caught in a thought, I am just a witness.

[Pause for 5 seconds]

Stopping my thoughts is impossible. Instead, I observe them arriving and leaving.

[Pause for 5 seconds]

Instead of jumping into thoughts emotionally, I observe which thoughts I want to cultivate more of.

[Pause for 5 seconds]

I know that which thoughts I put my energy to is what I create for myself.

[Pause for 5 seconds]

By taking the time to practicing these methods I really feel a difference.

[Pause for 5 seconds]

I have the patience to re-train my mind.

[Pause for 5 seconds]

I re-train my mind so that I can get rest when I need it.

[Pause for 5 seconds]

I have patience when I’m training my mind, just as I would have patience training the most magnificent horse.

[Pause for 5 seconds]

I am kind to myself with this new way of being.

[Pause for 5 seconds]

I am kind to others and I never allow overthinking in the form of judgement to cloud my relationships.

[Pause for 5 seconds]

I am persistent because I know the rewards are well worth the effort.

[Pause for 5 seconds]

I see benefits right from the very start of my practice.

[Pause for 15 seconds]


Now remember that each day you practice mindfulness techniques, the more restful and deep sleep that you receive each night.

[Pause for 15 seconds]

Just relax down even more now letting your body make any last adjustments it needs so that you get the most restful sleep every night of your life.

[Pause for 5 seconds]


Create Meditations Like a Pro

Want to lead your own meditation sessions but not sure how to get started? Our guided meditation 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 meditation course, these scripts are perfect for that too!

15 Minute Yoga Nidra Scripts

Boosts Your Confidence and Skills

Leading a meditation session requires much confidence and skill to maintain a calming and peaceful ambiance.

With guided meditation 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

Guided imagery 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 meditation leader, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using guided meditation 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 meditation scripts will give you inspiration and new ideas.

You can use our scripts to focus on different aspects of meditation, like relaxation, mindful breathing, or visualization.

You can also add to or alter the script to suit your needs.

40 Minute Yoga Nidra Scripts

Who Are These Scripts For?

Whether you’re a pro or just starting out, our guided 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 Guided Meditation 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

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 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 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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