Free 20 Minute Yoga Nidra Script for Rest & Restoration [PDF]

Settling

Getting comfortable, lying down or sitting, supported.

Choose any position that feels good right now. Getting ready for this

practice to help you feel good about resting, whenever you need rest.

If it feels good, tuck a thin pillow or folded blanket under your head, cover yourself with a blanket, tuck a cushion or bolster under your knees – whatever will help you feel comfortable.

You might choose some of those things, all of them, different things, none of them, all are fine.

This is your practice and you know best how to create comfort for you.

So take the time to get comfy now. (long pause for settling)

Notice how the body responds to comfort. You might experience it as a softening, a release, a sinking in or settling. Any way you experience it is welcome.

Checking in with yourself, adjusting as you need. Are your feet feeling that experience of comfort? (pause) 

What about the legs? (pause) 

The hips? (pause) 

The back? (pause) 

Allow the arms and shoulders to settle into comfort. (pause) 

The neck. (pause) 

Jaw. (pause) 

Forehead. (pause)

Notice the sensations of comfort. (long pause)

Notice – have any thoughts arisen, disturbing your peace or comfort?

Maybe thoughts of your day, expectations, your to-do list, negative self talk – notice any thoughts disrupting the comfort. (pause)

Know that you can choose to let them go in this moment. These thoughts are not needed for the next 20 minutes. 

You can come back to them after the practice if you like.

For now, you can allow them to melt away, melting into the surface beneath you.

Feel the weight and grip of the thoughts leave you as they melt away. (long pause)

With the mind free from the grip of those thoughts, it’s free to enjoy the sensations of comfort.

Notice, in the absence of those thoughts, there is peace. (pause)

Settling into that peace and comfort will be very restorative for you. 

The more you let go of them now, the more refreshed you will feel, and if you wish, you’ll have more energy and presence of mind to process those thoughts after the practice.

But for right now, there’s nothing you need to do.

Nothing to accomplish. (pause)

Nothing you need to think about.

Give yourself full permission to simply be. (pause)

Just for now, simply being.

Bring awareness to the sweet sensation of comfort. (pause)

Softening into the comfort.

Take a deep breath in… and as you exhale, shift from doing to being. (pause)

Take a deep breath in… and as you exhale, shift from thinking to feeling. (pause)

Shifting from thinking and doing to feeling and being.

This is your opportunity to simply enjoy peace. (pause)

Make any final adjustments if you haven’t already. (pause)

Begin to experience the non-doing even more. Noticing the sensations

of comfort, the stillness. 

Know that you can move, but if it feels good, allow yourself to enjoy this stillness. (pause)

You’ve done so much, you do so much. This is your chance to rest.

Simply rest.

This chance for restoration.

Doing nothing. Resting. And gaining everything – peace, comfort, renewed energy, creativity, strength. 

It all comes through rest.

Resting now, just as you like. (pause)

Even the mind can rest now.

In its place, there is effortless awareness. (pause)

Feel all experience becoming more and more effortless.

Tranquil and effortless. (pause)

Yoga Nidra has now begun. (pause)

Sankalpa

If it feels right, setting yourself up to enjoy more of this effortless, guilt-free, restorative rest by setting an intention. If you like, mentally repeating:

“When I need to rest, I rest.” (pause)

“When I need to rest, I rest.” (pause)

Taking a moment to feel the freedom and joy in this statement.

“When I need to rest, I rest.” (long pause)

Rotation of Consciousness

Now taking awareness on a trip around the body.

Awareness, floating effortlessly from point to point.

Start by floating awareness to the point between the eyebrows

Effortless awareness of the point between the eyebrows

The hollow of the throat

The right shoulder joint

The right elbow joint

Wrist joint

The right thumb

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Effortless awareness

The right wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

Shifting awareness over to the left shoulder joint

Elbow joint

Wrist joint

The left thumb

Tip of the index finger

Tip of the middle finger

Tip of the ring finger

Tip of the little finger

Shifting freely, to the left wrist joint

Elbow joint

Shoulder joint

Hollow of the throat

The heart centre

The right side of the chest

The heart centre

The left side of the chest

The heart centre

The heart centre

The heart centre

Resting awareness at the heart centre. (pause)

Breath Awareness

Notice here at the heart centre, at the chest, a gentle rise and fall, like a soft wave. (pause)

Nothing for you to do.

The body is gracefully waving, breathing itself.

Just observe this beautiful wave. (long pause)

Now bring awareness to the nostrils. (pause)

Notice here at the nostrils, subtle contraction on inhalation, expansion on exhalation.

Soft closing and opening.

Just observe this graceful movement of the body breathing itself. (long pause)

These are the sublime movements, intricate workings and effortless intelligence of your being.

You are not the doer.

Simply observe this Divine, exquisite dance of your body breathing itself. (long pause)

Allow awareness to revel in the beauty and miraculous quality of this non-doing. (pause for several breaths)

Sankalpa

Now if you like, mentally repeating your intention again, feeling it with even more clarity, knowing it as your new reality:

“When I need to rest, I rest.” (pause)

“When I need to rest, I rest.” (pause)

Take a moment to feel the freedom and joy in this statement, knowing that freedom and joy as your new reality.

“When I need to rest, I rest.” (long pause)

Externalization

Float awareness back to the heart centre.

Notice the heart centre rising on inhalation, falling on exhalation. (pause)

Feel the heart centre rising on inhalation, falling on exhalation. (pause)

Take a deep breath, feeling the movement break up the stillness. (pause)

Notice that as you breathe, the body is moving, but with ease and effortlessness. (pause)

Bring awareness back to your body.

Feel your body peacefully resting. (pause)

Yoga Nidra is now complete. (pause)

Notice your body, surrendered to gravity. (pause)

Be aware of the room, the space around you, the objects. (long pause)

Notice any sounds and how they travel through the space, giving you a sense of the size of the space. (long pause)

Begin to wiggle your fingers and toes, moving against gravity.

Feel yourself more aware of the body now, and the body at ease.

Stretch or move in any way you like. (pause)

If you’re lying down, when you’re ready, roll to your right side. If you like, repeat your intention one more time: “When I need to rest, I rest.” (pause)

If it feels good, know this as your new reality. (long pause)

If you were lying down, keeping your eyes closed, gently press

yourself up to sitting. (long pause)

We’ll finish by chanting Om three times and Shanti three times.

Take a deep breath in…

Om Om Om Shanti Shanti Shanti (pause)

And before opening your eyes, give yourself a moment of gratitude for allowing yourself this beautiful, restorative, permission to rest.

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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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