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Free 20 Minute Yoga Nidra Guided Meditation Script [PDF]

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

20 Minute Yoga Nidra Guided Meditation Script
Free 20 Minute Yoga Nidra Guided Meditation Script [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Welcome to Yoga Nidra. 

Lie down and make yourself as comfortable as possible. 

Begin your full Yoga Nidra practice with a few deep sighs to release any tension. 

Your only work is to invite, acknowledge, and observe anything and everything that comes into your Awareness.

Now, create your Sankalpa with a phrase that is positive, specific, and present, such as “I’m on the road toward . . .” and fill in the blank or “I have everything inside of me for . . .” and fill in the blank. 

Once you’ve decided on your Sankalpa, repeat it in your head a few times. This plants a seed of intention deep in your Awareness.

Next, establish your Inner Sanctuary, your personal safe haven, by visualizing a place that you either remember or can imagine. 

Fill in the details of this place using your senses. You can come back to this sanctuary anytime you wish.

In this moment, feel the sensation of your body lying on the floor. 

Feel your entire body. 

Feel the entire front side of your body. 

Now the back side.

Now feel your entire body, front and back. 

Invite, acknowledge, and observe the feeling of your body on the floor. 

Now bring your attention to the sensation of your mouth. 

Bring your attention to your eyes. 

Now feel your ears. Feel your entire face: your forehead, eyebrows, eyes, bridge of your nose and nostrils, cheekbones, upper lip, lower lip, chin, and jaw. 

Feel your entire face.

Now notice the sensation of the crown of your head. 

Feel the back of your head. Feel your entire scalp, your crown, and the back of your head. 

Now feel your entire head at the same time. 

Now bring your attention to the sensation of your arms, your chest, and collarbones. 

Feel your belly and notice it as it breathes. 

Feel the sensation of your back on the floor. 

Feel your entire back. 

As Awareness, bring your attention to the sensation of your pelvis. 

Feel your entire pelvis as sensation. 

Now feel your legs from hips to toes. 

Feel both legs from hips to toes. 

Feel only the left leg. 

Feel only the right leg. 

Left. Right. 

Feel both legs.

Feel your entire body lying on the floor. 

What’s aware of the body lying on the floor? Notice what is observing the body lying on the floor. 

Be unchanging Awareness. 

Without trying to control or do anything, simply notice your level of relaxation. 

If there’s any way you can relax more, do so.

As Awareness, notice your breath. 

Notice how you feel energy in your body at this moment. Choose a part of your body that feels alive with vitality. 

Describe to yourself how this energy feels in your body. 

Now choose a part of your body that feels low-energy, weak, or tired. Describe it to yourself. 

Feel the part of your body with the vital energy. 

Now bring your attention to only the part that feels low-energy. 

Now feel both energies at the same time. 

Feel both at the same time. 

Energy is always changing. 

Though energy changes, your Awareness is constant.

As Awareness, notice which emotion you have in this moment or which emotion you’ve been working with lately. 

Simply invite, acknowledge, and observe the emotion. 

No need to fix or change it. If ever an emotion gets too difficult to work with, go back to your Inner Sanctuary. 

Where do you feel that emotion? If this emotion could speak, what would it say to you? 

Now what is its opposite emotion? What does that feel like? 

Release that emotion and go back to the first emotion. 

Now release the first emotion and go back to the opposite emotion. 

Now feel both emotions. 

What is the part of you that is large enough to hold both emotions simultaneously? 

Simply witness emotions. You have emotions, but you are larger than emotions. 

Be Awareness itself.

As Awareness, notice your thoughts. Don’t control or change them. 

Are your thoughts moving fast or slow? 

What is the subject of your thoughts?

Notice if your thoughts evoke memories, other thoughts, words, or emotions. 

Now remember what it feels like to be sharp and focused in your thoughts. 

Now remember what it feels like to feel muddy or confused in your thoughts. 

Sharp and focused. 


Now feel both, like you could think very clearly about one thing and be very confused about another. 

Observe your thinking mind. 

Though you have thoughts, you are much larger than thoughts.

Now using your senses, remember a time when you felt very happy, loving, or sensual. 

What does happiness, love, or sensuality feel like in your body? 

Is there a particular part of your body that feels that emotion or sensation? 

Allow that feeling to spread into every part of your body and beyond, as if your body weren’t large enough to contain all the happiness, love, or sensuality you’re feeling in this moment. 

Now let go of the memories and simply rest in the feeling in your body in this moment. 

What is feeling, experiencing, and witnessing this feeling? 

This feeling was there all along. You don’t need anything to feel this; it’s your natural way of being. 

Feel free in this happiness, love, or sensuality. This is you.

As Awareness, observe yourself lying on the floor having this Yoga Nidra experience. 

Notice all the parts working together from body to energy to thoughts to emotions—and all the rest. 

You’re simply witnessing yourself lying on the floor having this experience. 

It’s all happening in this moment.

Now visualize yourself walking down a small path in the forest. 

See the sunlight through the trees. Hear the sound of the wind and birds. 

Your feet are connecting to the soft earth. Feel the sun on your skin and smell the pine trees and wildflowers. 

There are a few animal messengers you will see on your journey who can either speak or communicate directly to your mind. 

You’ll recognize their message as the first thing that comes to you.

As you turn a corner, there’s a deer standing in your path. What does the deer say? 

Pause for a moment and hear the deer. 

Thank the deer and continue along your way. Continue to move down your path. 

There is a log that has fallen long ago over the path. As you are stepping over the log, you see a beaver. What does the beaver say? 

Hear the beaver. Thank the beaver and continue along your way. 

You decide to rest by lying down in the grass on the side of the path. 

As you look up into the sky, you see a large eagle soaring in the clouds with its wings spread wide, riding the currents. 

The eagle flies toward you and lands on a nearby branch. 

What does the eagle say? 

Hear the eagle. Thank the eagle. 

Feeling rested, continue your journey and realize that you’ve made a large circle. 

You’re back to where you started. 

Give yourself a moment and repeat the messages of the deer, the beaver, and the eagle. 

The visualization is finished.

As the observer, notice yourself having the experience of practicing Yoga Nidra. 

Remember the feeling of happiness, love, or sensuality you feel, which is always very close to your surface. 

Observe your thoughts without any opinion about them. You’re simply noticing thoughts. 

Observe your emotions. Simply observe emotions. 

Now observe energy and breath in your body. 

Notice the feeling of your body lying on the floor. 

Pay particular attention to the feeling of the soles of your feet and the palms of your hands.

Notice the feeling of your belly. 

Bring yourself to feel the sensation of your entire body.

For a brief moment, revisit your Inner Sanctuary and feel all of your senses. 

Repeat the messages from your messengers one more time. 

Repeat your Sankalpa.

When you hear me count down from five (or ring the bell), that will signal the end of the Yoga Nidra practice. 

Because of the work that you’ve done today in your full Yoga Nidra practice, you’ll go back out into your life feeling more alive, happy, and genuine. 

You’ll feel in touch with the deepest parts of yourself. 

You’ll move through your life with wisdom and wonder.

5, 4, 3, 2, 1 (or ring the bell).

Yoga Nidra is over.

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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