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Free 20 Minute Yoga Nidra Script for Restful Sleep [PDF]

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20 Minute Yoga Nidra Script for Restful Sleep
Free 20 Minute Yoga Nidra Script for Restful Sleep [PDF] $5.94 $2.97
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Settling

Getting settled for this practice to help you wind down for the day.

Getting into a comfortable position, sitting supported or lying down, either in savasana or a pose similar to how you usually sleep. 

Use any cushions or blankets you need. (pause)

The purpose of this practice isn’t to put you to sleep but to prepare you for sleep. But, if you happen to fall asleep, that’s ok, too. 

At least you’ll know what helped you fall asleep and you can repeat those practices anytime you like, when it’s time to sleep. (pause)

Right now, comfort is your top priority. For your body to relax enough to fall into sleep, you’ll need to create comfort that your body is happy to sink into.

So if you haven’t created the most comfortable set-up possible for yourself, go ahead and do that. Adjust any and all of the things you need.

Imagine yourself as a cat, taking time to settle in, smoothing and fluffing the resting place until it’s just right, then snuggling in, cozy and relaxed. (long pause for settling)

Snuggling in, for this practice of rest.

Body will sleep, yet awareness will continue on. Effortless awareness.

Beginning the process of withdrawing the senses. Drawing them inside.

Start by becoming aware of any scent in the room.

Take deep breaths, noticing any scent in the room. (long pause)

And now, scents closer to you. The scent of your clothing… your hair… the scent within your nostrils. (long pause)

Now releasing awareness of scent. (pause)

Visualize your body relaxing. As if you are viewing your body from above. 

Visualize your body relaxing in the room. See the props… the clothing… the space around you… the objects in the room… the walls… the ceiling… the floor. (pause)

Now releasing awareness of sight. (pause)

Feel the temperature of the air on your face. Your cheeks, your forehead, your nose. (pause) 

The temperature of the air moving through your nostrils. Feeling the temperature of the air. (long pause)

Now releasing awareness of touch. (pause)

Be aware of sounds. Listening for the furthest sounds you can hear. (long pause)

Now listening for sounds within the room. (long pause)

And finally, listening for the sound of your own body breathing. (long pause)

Now switching from listening to hearing.

Switching from listening, to hearing.

Be effortless.

Activity shifts to effortlessness.

Effortless awareness.

Yoga Nidra has now begun. (pause)

Optional: Sankalpa

Now, if you have a sankalpa, allow it to arise in your awareness, along with the joyful feeling of it. (long pause)

Repeat your sankalpa mentally, three times now. (long pause)

Rotation of Consciousness

Now allowing awareness to travel into the body.

Bring awareness to the crown of the head.

Be aware of the scalp, the tissue of the scalp.

Then move awareness down, into the bone of the skull at the crown of the head.

Awareness moving down through the bone of the skull, over the slope of the forehead to the bone between the eyebrows 

Down through the bones around the eyes to the cheekbones

Out toward the joint of the jaw

Following the jawline, down to the tip of the chin

Back up to the crown of the head

Awareness moving through the bone, down the back of the skull to the base of the skull

Moving into the top of the spine

Moving down through the vertebrae of the neck

And over to the right shoulder joint

Awareness moving like warm molasses, down, through the centre of the right upper arm bone

Through the elbow joint

Down, through the lower arm bones

To the wrist joint

Down, through the bones of the right thumb

The bones of the index finger

Middle finger

Ring finger

Little finger

Awareness retracting back up through the finger bones, to the wrist, through the bones of the lower arm, elbow joint and upper arm bone, back to the shoulder

Awareness moving through the right collarbone

Hopping over the hollow of the throat

Over to the left collarbone, out to the left shoulder joint

Awareness moving like warm molasses, down, through the centre of the left upper arm bone

Through the elbow joint

Down, through the lower arm bones

To the wrist joint

Down, through the bones of the left thumb

The bones of the index finger

Middle finger

Ring finger

Little finger

Awareness retracting back up through the finger bones, to the wrist, through the bones of the lower arm, elbow joint and upper arm bone, back to the shoulder

Awareness moving through the left collarbone toward the hollow of the throat

And now back to the top of the spine at the base of the skull

Moving down the vertebrae of the neck, to the upper back

Awareness of the shoulder blades

Awareness of the rib bones, curling out from the spine around to the front

Awareness back to the spine, moving through the vertebrate of the middle back, then lower back

To the sacrum, through the sacrum to the tailbone

Then following the pelvis around to the right and left hip joints 

Awareness travelling down, like warm molasses, deep in the centre of the upper leg bones, through the knee joints, down through the bones of the lower legs to the ankles, the heels, the bones of the feet, down through the bones of the big toes, second toes, third toes, fourth toes, little toes. (long pause)

Breath Awareness

Now bring awareness to the ribcage. Notice the ribcage expanding and contracting as your body breathes.

No need to make any changes to the breath.

Simply noticing the natural expansion and contraction of the ribcage as your body breathes. (long pause)

Now bring awareness to the air moving in and out of the body.

Follow the air as it moves in through the nostrils, down to the lungs, and follow the air as it moves up and out through the nostrils.

Follow the movement of the air.

Watching the air. (long pause)

Continue watching the air.

The subtle quality of the air, as it moves in and out of the body.

Awareness of the subtle quality of the air. (long pause)

Now allowing awareness to dissolve, into the space in which the air is moving.

Awareness dissolving, into the space in which the air is moving.

The space inside the body. (pause)

The space around the body. (pause)

Allow awareness to dissolve into the subtlest quality, of space. (pause)

Awareness dissolving into space.

The quality of space. Still. Effortless. All-pervading, space. (long pause)

If it feels peaceful, allow awareness to rest now in this quality of still, effortless space for the next several minutes. (pause for 4-10 min.)

Optional: Sankalpa

Now allow your sankalpa to arise once again in your consciousness, along with the joy that it brings. (long pause)

Repeat your sankalpa mentally, three times now. (long pause)

Know that your sankalpa is now nestled in a deep part of your consciousness, already working its magic on all aspects of your being, positively affecting all of your future actions. (long pause)

Externalization

Now bring awareness back to the breath. (pause)

Noticing the soft movement of air, in and out of the nostrils. (pause)

Be aware of the ribcage expanding and contracting with each breath. (pause)

Feel the body resting peacefully. (pause)

Be aware of the room where the body is resting peacefully.

Visualize the body resting in the room. (pause)

Visualize the room. The floor… the walls… the ceiling. (long pause)

Take a couple of deep breaths, noticing any scent in the room. (long pause)

Feel awareness rising, back into the body, back into the room.

Yoga Nidra is now complete. (pause)

Wiggle your fingers and toes, gently and softly. (pause)

Stretch your body from head to toe. (long pause)

And if you’re lying down, roll to your right side. Take a few deep breaths. (long pause)

If you were lying down, keeping your eyes closed if you can, gently press yourself up to sitting. (long pause)

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

You can join in if you like. Let it be the lullaby to lead you toward a restful sleep.

Taking a deep breath in… Om Om Om Shanti Shanti Shanti (pause)

Have a wonderful evening, a soothing night routine and a beautiful sleep.

Slowly open your eyes when you’re ready.

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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