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Free 20 Minute Loving-Kindness Yoga Nidra Script [PDF]

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20 Minute Loving-Kindness Yoga Nidra Script
Free 20 Minute Loving-Kindness Yoga Nidra Script [PDF] $5.94 $2.97
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Preparation 

Get ready for the Yoga Nidra. Lie down in Shavasana. Adjust your position, so that you can be comfortable and still for the whole duration of this practice. If required adjust yourself finally.

(pause)

Become aware of the weight of your physical body. Your body is heavy, let the floor hold your body. Let it go, let it sink into the floor.

(pause) 

Bring your focus on the breath. Take easy, relaxed, and natural breaths. Observe the breaths as they enter and leave your nostrils.

(pause)

Now bring your focus on your whole physical body, from head to toe.’ ‘Focus on your whole body, your whole body, observe your whole body. You are aware of the whole body, the physical body from the head to toe, not just the awareness of your legs, arms, trunk, chest, or head, but awareness of the whole body, awareness of the body as a whole, complete and constant awareness of the whole body.’ ‘Be aware that you are going to practice Yoga Nidra and say mentally,’ “I am aware, I am going to practice Yoga Nidra; I am aware, I am going to practice Yoga Nidra.” 

Relaxation 

Relax your body, relax your mind, you are completely relaxed by breathing normally and concentrating on the natural flow of the breath in your nostrils. As you inhale your belly is rising and as you exhale the belly is relaxing. With each exhalation let your body relax a bit more into the ground. Observe the breath as it passes through your nostrils. Check if you are breathing more from the left or the right nostril. Observe the flow of the breath. Enjoy your breath. Easy, relaxed, and calm breathing.

Keep focus on the practice, do not wander away.

Sankalpa / Resolve

Now think of a positive resolve / Sankalpa. The Sankalpa should be simple, short, in clear Language. Now repeat your resolve, the Sankalpa, three times mentally. 

Rotation of consciousness

We will now practice the rotation of consciousness in our physical body. Become aware of the body parts as I name them. Mentally visualize their shape, weight, and sensations in that part. 

Let us begin.’ ‘Right foot, heel, sole of the foot.’ ‘Big toe, second toe, third toe, fourth toe, fifth toe.’ ‘Right ankle, calf, shin, knee, thigh, hamstrings, right hip, right side of the waist.’ ‘Right ribcage, right chest, right collar bone.’ ‘Right-hand thumb, second finger, third finger, fourth finger, fifth finger.’ ‘Back of the hand, palm, wrist, lower arm, inside of the lower arm, elbow, upper arm, armpit, shoulder.’ 

(Left Side)

 ‘Left foot, heel, sole of the foot.’ ‘Big toe, second toe, third toe, fourth toe, fifth toe.’ ‘Left ankle, calf, shin, knee, thigh, hamstrings, left hip, left side of the waist.’ ‘Left ribcage, left chest, left collar bone.’ ‘Left-hand thumb, second finger, third finger, fourth finger, fifth finger.’ ‘Back of the hand, palm, wrist, lower arm, inside of the lower arm, elbow, upper arm, armpit, shoulder. 

Observe the pelvis, lower abdomen, intestines, stomach, heart, whole chest. Observe the throat, neck, chin, lips, nose, right cheek, left cheek. Right eye, left eye, right ear, left ear, forehead, the crown of the head.’ ‘Observe your whole body, whole body, whole body.’ ‘Make sure you are not asleep, stay awake, and keep listening to me!’

‘Your whole body is very calm and still.’ ‘Let us move a wave of relaxation throughout the body.’ ‘The wave of relaxation is moving through your feet, ankles, calves, knees, thighs, hamstrings, pelvis, back, abdomen, chest, arms, shoulders, throat, neck, face, forehead, the crown of the head.’ 

Step 1: Send loving-kindness to yourself: 

’Remember a time that you were happy and when that happy feeling arises observe this warm glowing feeling at the center of your chest.’ ‘When you get that feeling, let go of the memory and just keep the feeling of happiness.’ 

[short silence]

 ‘Make a wish for your own happiness. No matter what kind of wish, just feel the wish and put that in your heart and surround yourself with that feeling.’ 

‘Thoughts will arise and when you realize that you have been distracted, simply let the thought go and release any tension or tightness that might have been caused by that distraction. 

Then make another wish for your own happiness and let it resonate within your heart and let it envelop you like a warm blanket.’ 

[short silence] 

Step 2: Send loving-kindness to your spiritual friend: 

‘Now send loving-kindness to a spiritual teacher or friend. Someone that when you think of them and their good qualities you deeply respect them, and you sincerely wish them well.’ ‘Let your mind be filled with the image of your spiritual friend and send loving-kindness to your spiritual friend by evoking the following feeling within yourself. I feel this happiness and wish this too for you. May you feel this happiness too.’ 

[short silence] 

[Another method to send loving-kindness is to visualize your spiritual friend smiling back at you and being joyous. Yet another way is to reflect on the positive qualities of your spiritual friend and any acts of kindness they have done.] 

‘Remember that thoughts will arise and when you realize that you have been distracted, simply let the thought go and release any tension or tightness that might have been caused by that distraction. Then return to evoking feelings of loving-kindness and sending them toward your spiritual friend.’

[short silence] 

Step 3: Send loving-kindness to a dearly beloved person:

 ‘Now send loving-kindness to a beloved person, a family member or dear friend. Someone that when you think of them, you feel a deep connection.’ ‘Let your mind be filled with the image of this dearly beloved person and send loving-kindness to him or her by evoking the following feeling within yourself,’ “I feel this happiness and wish this too for you. May you feel this happiness too.” 

[short silence]

 [Another method to send loving-kindness is to visualize your beloved person smiling back at you and being joyous. Yet another way is to reflect on the positive qualities of your beloved person and any acts of kindness they have done.]

 ‘Remember that thoughts will arise and when you realize that you have been distracted, simply let the thought go and release any tension or tightness that might have been caused by that distraction. Then return to evoking feelings of loving-kindness and sending them toward your beloved person.’ 

[short silence] 

Step 4: Send loving-kindness to a neutral person: 

‘Now send loving-kindness to a neutral person. Somebody you know but have no special feeling towards, for example, a person who serves you over a counter.’ ‘Let your mind be filled with the image of this neutral person and send loving-kindness to him or her by evoking the following feeling within yourself,’ “I feel this happiness and wish this too for you. May you feel this happiness too.” [short silence] 

[Another method to send loving-kindness is to visualize this neutral person smiling back at you and being joyous. Yet another way is to reflect on the positive qualities of the neutral person and any acts of kindness they have done.] 

‘Remember that thoughts will arise and when you realize that you have been distracted, simply let the thought go and release any tension or tightness that might have been caused by that distraction. Then return to evoking feelings of loving-kindness and sending them toward this neutral person.’ 

[short silence] 

Step 5: Send loving-kindness to a hostile person:

 ‘Now send loving-kindness to a hostile person. Somebody you currently have difficulty with.’ ‘Let your mind be filled with the image of this hostile person and send loving-kindness to him or her by evoking the following feeling within yourself,’ “I feel this happiness and wish this too for you. May you feel the happiness too.”

[short silence]

[Another method to send loving-kindness is to visualize this hostile person smiling back at you and being joyous. Yet another way is to reflect on the positive qualities of the hostile person and any acts of kindness they have done.] 

‘Remember that thoughts will arise and when you realize that you have been distracted, simply let the thought go and release any tension or tightness that might have been caused by that distraction. Then return to evoking feelings of loving-kindness and sending them toward this hostile person.’ 

[short silence] 

Step 6: Radiating loving-kindness: 

‘Now become aware of your capacity to radiate loving-kindness all around you.’ ‘Let go of the image of any specific person and project the aroused feeling of loving-kindness to all points of the compass: north, south, east and west, up and down, and all around you.’ 

[silence] 

Witnessing the ‘Self’ ‘Now try to become your own witness, try to become your own witness, try to become your own witness.’ ‘Say to yourself’, “I am not this physical body, I am not these senses, I am not this mind, I am not this breath, I am not these thoughts, I am not these feelings, l am not emptiness, I am not pain, I am not cold, I am not this mind. All of these are changeable but I am unchangeable. I am the immortal Self.” (pause) ‘Observe the ‘Self’ the silent observer for the next five minutes.’ 

(five minutes silence)

 ‘Bring your attention back to your breath. Observe the movement of the breath.’ 

(pause) 

‘Now repeat your Sankalpa / resolve three times.’ 

(pause)

 ‘Yoga Nidra is now complete.’ ‘Slowly become aware of your surroundings. 

Move your fingers, toes.’ ‘If required stretch a bit.’ 

(pause)

 ‘And slowly coming into sitting position.’ ‘Om Om 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!

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.

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
  • 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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