Free 20 Minute Yoga Nidra Script for Kids & Children [PDF]

Preparation and Settling In

Lie down on your back and stretch your arms and legs out … Wiggle all around. That’s right, it’s okay to squirm … Stop moving, just for now … let’s see how still and quiet you can be, still as a statue and not moving … Put your palms together and quickly rub them up and down … Put your palms over your closed eyes … no peeking … Put your hands by your sides. Please keep your eyes closed for as long as you can. 

Remember, no peeking. No touching each other either if there are others near you.

Resolve

Whisper or silently repeat these phrases to yourself after me, “I am healthy and happy.” 

(Pause.)

 “I am talented, just as I am.” 

(Pause.) 

“More and more, I enjoy living.” 

(Pause.)

 “I am protected now.” 

(Pause.) 

“I am loveable, and I am loved, more and more.” 

(Pause.) 

“I can pay attention, stay awake, and practice being alert as I get calmer and calmer.”

Relaxation with Imagination

Lift your legs up in the air … Move your legs like you’re riding a bike, peddling to one of your favorite places, like to a lake or over to a friend’s house … ride harder … and harder … Feel how your legs are working … Now slower … and slower … Oh no, there’s an animal in the road. Put the brakes on right now … Good job, you stopped just in time … Go ahead and peddle some more … Now, lower your legs back down for a well-deserved rest … Good job. 

(Pause.)

Bring your knees into your chest, curling up into a ball … Give yourself a nice hug … Stay curled up in a ball … try to make yourself as small as you can … Now, stretch your arms and legs out … reach … make yourself as big as you can … Now, flat as a pancake … Move your arms and hands to your sides.

Pretend you’re digging your toes in mud or sand … That’s right, scrunch up your toes and stretch them out … Now, swish them around to rinse them off … Let them go back to normal, all clean, all nice and quiet, and feel the difference.

Pretend you are holding colorful balls in both your hands … squeeze them hard … feel how tight your hands and arms are as you squeeze, tighter and tighter … Now, drop the balls … Feel the difference … Once again, squeeze really hard … and drop them and feel the relaxation … Move your fingers and hands out to your sides, just for now. 

(Pause.)

Stretch your arms up into the air … let them fly around like a bird … Do not run into each other, no touching … Be like a bird, soaring and gliding … flying through the warm, bright sunshine … flying through the clouds … And now the bird lands in its nest, nestled and tucked in its nest … Stay real still, so no one knows you’re there … still like a statue … Remember, no peeking.

Pretend that someone wants to put a magic carpet under your back … Make some space under there by lifting your back up a few inches … Lower back down and snuggle onto the magic carpet … How big is the magic carpet? … What color is it? … What does it feel like? … Let your body sink into it, all snug.

Wiggle your face all around … and stop, still like a statue … Lift and lower your eyebrows up and down … and stop, still like a statue … Wiggle your nose, like you’re a bunny rabbit … and stop, still like a statue … Open your mouth as big as you can and quietly close your mouth a few times … and stop, still like a statue … Use your lips like you’re blowing bubbles or blowing kisses … now stop, still like a statue … Lick your lips if you want … Close your mouth and keep it closed, like you’re going to keep a secret.

Remember to keep your eyes closed. No peeking. Pay attention so you don’t miss anything important. Listen carefully. Stay still like a statue.

Breath Awareness

Bring your attention to your nose … can you feel the air going in and out? … Let’s change it. Listen first, then we’ll do it together. Please sniff in through your nose three or so times, like you’re smelling a flower and then open your mouth and pretend you’re blowing a candle out real fast … Here you go … sniff in three times … and blow out … sniff in three times … and blow out … sniff in three times … and blow out … Quit sniffing and blowing and breathe normally for a while. 

(Pause.)

Let’s change it. Listen first, then we’ll do it together. This time, sniff in three times but breathe out through your nose very slowly. Here you go …sniff in three times … and slowly breathe out through your nose … sniff in three times … and slowly breathe out your nose … sniff in three times … and slowly breathe out your nose … Quit sniffing and breathe normally for a while. 

(Pause.)

Let’s change it again. Listen first, then we’ll do it together. This time, instead of sniffing, breathe in through your nose as smoothly as you can and then breathe out through your nose as smoothly as you can. Here you go … breathe in through your nose, puffing up your belly like it’s a balloon … and slowly let the air all the way out through your nose … breathe in, filling up your belly like a balloon … let all the air out as slowly as you can … breathe in, filling up the balloon … let all the air out as slowly as you can … Breathe normally for a while. 

(Pause.)

One last time. Pretend there’s a candle in front of you. Take a breath in and blow the candle out … and make a wish. 

(Pause.)

Superhero Visualization

It’s time to use your imagination for a while. Pretend that your favorite superhero has come for a visit. It could be a friend or a protector. It could be from a cartoon or movie. It could be someone you know, or you can make it up. Just so it’s a superhero that you can trust and will always watch out for You.

Imagine your superhero now. Let your superhero come to life. What does your superhero look like? … What is the size of your superhero? … What is your superhero wearing? … What kind of voice does your superhero have? … Imagine your superhero now …

Your superhero has some messages for you. Here they are. “You are good inside …” “It’s okay to be happy and healthy …” “You have talents of your own …” “You are good at learning things …” “You are loveable, and you are loved.”

Gifts and Messages from Superhero

Your superhero has a present for you … It’s a special gift just for you … Pretend that your superhero hands you a box that’s wrapped up in colorful paper and decorated with ribbons and bows. What’s the box like? … Pretend that you are opening it up now … What’s inside? 

(Pause.) 

Is there a message in it just for you? 

(Pause.) 

Imagine putting your special gift and message in a safe place, knowing you can use it anytime you want.

Happiness and Joy with Stillness

It’s okay to be happy. Imagine feeling happy now with a smile on your face … If you want, pretend that you’re at play, inside or outside … You can be  playing by yourself or with others … What does it feel like to be happy? … How do your head and face feel? … How does happiness feel in your belly? … How does it feel in your hands and feet? … Let the feeling of happiness spread all over. 

(Pause.) 

Remember, there’s a place inside of you that is always happy, no matter what’s going on … Let feelings of happiness come alive from within … Soak happiness up … Spread it all around.

Resolve and Closing

Either whisper or silently say after me, “I am happy and healthy.” 

(Pause.)

“I am talented, just as I am.” 

(Pause.) 

“More and more, I enjoy living.”

(Pause.) 

“I am protected now.” 

(Pause.) 

“I am loveable, and I am loved, more and more.” 

(Pause.)

Closing for waking up

It’s time to wake up. Take a big breath in and sigh it out … take another big breath in and sigh it out … Like a pet waking up, start stretching your arms and legs … Wiggle your arms and legs and body around like a fish … Roll over to your side and curl up like a bug in a rug. 

(Pause.) 

Use your arms to push yourself up to sit. Open your eyes and smile. The end.

Closing for going to sleep

It’s time to go to sleep. Imagine there’s an invisible blanket of protection covering you up … Make yourself nice and cozy … Good night. It’s time to go to sleep. You are loved.

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