Free 20 Minute Yoga Nidra Guided Meditation Script [PDF]

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. 

Muddy. 

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.

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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.

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