Free 20 Minute Yoga Nidra Script for Women Empowerment [PDF]

Preparation and Settling In

Hello, Sister. It’s time to be good to yourself. Yoga Nidra begins right now. Throughout Yoga Nidra, you have the choice to follow my voice or not. If there are any instructions you don’t wish to follow, you always have the option to return to your touchstone.

If you have an actual touchstone, bring it to your body for a moment … If you don’t have an actual touchstone, you’re invited to imagine one now … and imagine placing your touchstone, real or imaginary, on or beside your body.

Take a moment now to make sure you’re supremely comfortable for Yoga Nidra … Now check in again with your body to see if you could be even more comfortable. 

(Pause.)

Allow the eyes to close … Begin to draw your attention away from any outside noises … and moving awareness now to only your body … and your breath … Take a deep breath in … and exhale with a deep sigh … and again. One more long inhalation … and exhale. 

(Pause.)

Intention

Say to yourself gently, “I will remain awake and aware throughout Yoga Nidra.” 

(Pause.) 

However, if you do fall asleep, know that there is a part of you that is always awake and will hear my voice.

Bring your awareness to the space between your eyebrows. Rest here in stillness. 

(Pause.)

It’s time to bring your intention for Yoga Nidra to mind. Your intention is like a seed you wish to plant in your life. You can use the statement, “I am a well-rested woman,” or use an intention that resonates deep in your heart.

Be sure to state your intention in the present tense, as if it’s already happening. Repeat your intention now three times. 

(Pause.)

Rotation of Consciousness

Now take a breath in and, on the exhale, let your body go limp … let go.

(Pause.)

We will move awareness throughout the body. When you hear a body part named, imagine stress releasing from that area of the body, softening that area of the body even more.

Bring your attention to the right foot, left foot, both feet. Right knee, left knee, both knees. Right hip, left hip, both hips. Right torso, left torso, the whole torso. Right hand, left hand, both hands. Right arm, left arm, both arms. Right shoulder, left shoulder, both shoulders. The neck. Right side of the jaw, left side of the jaw, the whole jaw. Upper lip, lower lip, both lips. The whole mouth. Right cheek, left cheek, both cheeks. Right nostril, left nostril, both nostrils. Right ear, left ear, both ears. Right eye, left eye, both eyes. Right eyebrow, left eyebrow, both eyebrows. Right side of the forehead, left side of the forehead, the whole forehead. Crown of the head. Back of the head. Back of the neck. Upper back, mid-back, lower back, the whole back. Buttocks. Back of the right leg, back of the left leg, backs of both legs. Heel of the right foot, heel of the left foot, both heels. The whole body … feel the whole body … the whole body is heavy … limp … still.

(Pause.)

Breath Awareness with Guided Imagery

Bring your attention to the darkness inside your inner eyelids … rest here … If your mind drifts off, allow it. 

(Pause.)

Begin to slowly inhale and allow the exhale to remove tension from your mind and body. 

(Pause.)

Now begin to imagine a golden straw through your body, going from the earth up through your body to your solar plexus, the space just above your navel point, and through the crown of your head to the sky … And imagine breathing in and out through the straw … in … and out. 

(Pause.)

Now, breathing in through the golden straw from earth to the solar plexus and continuing out to the crown of the head to the sky … on the exhale, the breath moves from the sky into the crown of the head, and down to the root of your body, at the base of the spine, and then back to the earth. Inhale through the golden straw, from earth to the solar plexus, and out the crown of the head to the sky … Exhale sky, crown, root, earth … inhale earth, solar plexus, crown, sky … exhale sky, crown, root, earth. Continue breathing like this in your own rhythm …

Now stop … open yourself to whatever arises … Be still and notice sensations in the body … notice your whole body … and see your whole body filling with white healing light … With each breath, white healing light enters the whole body … See yourself lying down, resting, filled with white light. 

(Pause.)

Bring your attention to the space between your eyebrows … let go completely … You are protected. Connected. Grounded … Mother Earth holds you lovingly … Feel yourself completely calm, centered, and present right now. 

(Long pause.)

In this womb of deep rest, welcome in your council of women to be with you. This is a wise council of mentors, guides, living or not, real or imagined, who believe in you. See who comes … And in their loving presence repeat your intention three times. 

(Long Pause.)

Imagine your intention happening and watch them witness your intention. 

(Pause.)

Your council of women may remain, or not, as you slowly deepen your breath into the belly. On the inhale, the breath enters the body through the belly, and on the exhale, the breath exits the body through the belly. Belly breathing. 

(Long pause.)

Experiencing Intuition

On the next inhalation through the belly, follow your breath and allow it to go anywhere in the body. See where it lands and bring your awareness to that area of the body … See if there’s an image, word, phrase, or sensation coming from this area—a soul whisper that wants to be known. 

Be patient … using the exhale to animate whatever you’re perceiving, even if it seems like nothing. 

(Long pause.)

Whatever you receive, exhale that soul whisper to your belly. Let it sit at the belly for a moment. Be curious about whatever you received. If you haven’t received anything, know that your soul whisper may arrive at the end of Nidra meditation or later on when you’re awake or dreaming.

Transitioning into Sleep or Waking Up

If you’re going off to sleep, hum or sing yourself to sleep, like a lullaby.

(Pause.)

If you’re waking up, see if there’s a song or a hum emerging from your heart … listen … slowly wake yourself up with your voice, or imagine yourself humming, singing softly, the way you’d sing to a baby … your voice waking the body.

The eyes are still closed. Let your body decide what she wants to do next. Maybe that’s to move, or not … The mind is quiet. The breath peaceful. The body tranquil. 

(Pause.)

Intention and Closing

Welcome your intention … and notice how it’s received in the body. 

(Long pause.)

If you’re waking up, slowly open your eyes. As you come back, begin to imagine taking the fruits of deep rest back into your life.

Wake like a well-rested woman, intentionally, consciously, with deep awareness that you are enough. You are worthy. You are whole and complete no matter what. No one—no force—can take your power away from you.

This completes Yoga Nidra. It’s time to go to sleep or to stretch … roll to your side … and begin the journey back to waking.

Be good to yourself, Sister.

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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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