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

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.

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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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