Get ready for yoga nidra. Lie down in shavasana, feet apart and the palms of the hands facing upwards.
Close your eyes and quickly become motionless . . . now is the time to make any adjustments, there should be absolutely no movement until the practice is finished.
For just an hour, forget your problems and worries and concentrate on yoga nidra . . . forget all your cares.
Take a long deep breath . . . and as you breathe out feel yourself letting go.
Become aware of outside sounds, become aware of distant sounds outside the building.
Allow your sense of hearing to range into the distance . . . and then gradually withdraw it back into this building, back to this room.
Develop your awareness of this room . . . and yourself lying on the floor . . . become aware of your body lying on the floor.
Become aware of your breathing . . . just be conscious that you are breathing, do not concentrate. Awareness of your breath and awareness of your body.
Remember your purpose and say mentally to yourself: ‘I am going to practise yoga nidra. I will remain awake; I will not sleep.’
Now state your resolve. Repeat your resolve mentally with full awareness and feeling three times.
Rotation of consciousness
Now we move into rotation of consciousness. Awareness of different parts of the body by taking a trip through the body. Let your mind jump freely from one part to the next.
Right hand thumb, second finger, third, fourth, fifth, palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, side, waist, hip, right thigh, kneecap, calf muscle, ankle, heel, sole, top of the foot, right toes, one, two, three, four, five . . .
Left hand thumb, second finger, third, fourth, fifth, palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, side, waist, hip, left thigh, kneecap, calf muscle, ankle, heel, sole, top of the foot, left toes, one, two, three, four, five . . .
Go to the top of the head, forehead, right eyebrow, left eyebrow, eyebrow centre, right eyelid, left eyelid, right eye, left eye, right ear, left ear, right nostril, left nostril, right cheek, left cheek, upper lip, lower lip, chin, jaw, throat, right collarbone, left collarbone, right chest, left chest, middle of the chest, navel, upper abdomen, lower abdomen, right groin, left groin, right thigh, left thigh, right knee, left knee, right calf muscle, left calf muscle, right ankle, left ankle, right toes, left toes . . .
Now the back. Right sole, left sole, right heel, left heel, right calf muscle, left calf muscle, back of right knee, back of left knee, back of right thigh, back of left thigh, right buttock, left buttock, right hip, left hip, whole spine, right shoulder blade, left shoulder blade, back of the neck, back of the head, top of the head . . .
Whole right leg, whole left leg, both legs together; whole right arm, whole left arm, both arms together; whole of the head, together; whole of the back, together; whole front, together; the whole body, together . . . whole body, together.
Repeat two complete rounds.
Become aware of the meeting parts between body and floor . . . and concentrate on them for a short time.
Feel the meeting points between the body and the floor . . . intensely, evenly.
Bring your attention to the soles of the feet; feel the skin on the soles of your feet . . . from the heels . . . to the tips of the toes.
Go to the palms of your hands . . . feel the skin on the palms of your hands and fingers. Feel the skin and also become aware of the lines on your palms and fingers . . . intensely, with full awareness.
Bring your awareness to the face, become aware of the skin on your face, develop your awareness.
Develop your awareness of the skin on your forehead, cheeks and chin . . . become aware of any lines on your face.
Bring your attention to the eyelids, feel the meeting points between the eyelids.
And now the lips, feel the meeting points between the lips, intensely, with feeling.
Now bring your attention to the natural breath . . . become aware that you are breathing quietly and slowly.
Become conscious of your breathing, nothing else.
Concentrate now on the flow of the breath between the navel and the throat . . . feel the breath moving along this passage.
As you inhale the air rises from the navel to throat, as you exhale, it falls from throat to navel . . . become aware of this.
Now become aware of the breath through the nostrils, the natural breath flowing through both nostrils and meeting at the top to form a triangle.
Think of the breaths as starting separately from a distance, drawing near . . . and uniting in the eyebrow centre.
Now commence to practice mental nadi shodhana, mental awareness of breathing through alternate nostrils . . . counting backwards from 108 to 1, as follows: 108 inhale left nostril, 108 exhale right nostril, 107 inhale right nostril, 107 exhale left nostril . . . and so on, say this mentally to yourself as you practice.
Remember if you make a mistake, you must go back to 108 and start again.
Full awareness of mental alternate nostril breathing and counting.
There should be no mistake and no sleeping.
Continue counting with total awareness.
Continue with total awareness.
(long pause of 5–10 minutes)
Become aware of chidakasha, the inner space you see behind your forehead.
Develop your awareness of this space . . . an infinite space that extends as far as you can see . . . as low or as high, and as wide as you can see.
Become aware of this space.
Be totally aware but not involved . . . observe it as if you are watching a movie . . . what you see is a projection of your subconscious.
If you see patterns . . . this is simply the way your mind is manifesting . . . maintain your awareness. Continue.
Eyebrow centre/Om visualization :
Bring your attention to the eyebrow centre, focus your attention on the eyebrow centre.
Imagine you are sitting in a meditative pose in the eyebrow centre chanting the mantra Om in synchronization with your breath . . . you are sitting in lotus or some comfortable position doing this.
Awareness of sitting in the eyebrow centre chanting Om in time with the breath, continue.
Visualize circles of Om growing from the eyebrow centre as you continue the practice.
Now bring your attention back to the eyebrow centre only . . . cease visualizing yourself practising meditation . . . prepare to return to chidakasha.
Return your awareness to chidakasha, return again to that inner space . . . the space you see behind the forehead.
Watch this space carefully for any colours or patterns that may emerge . . . there should be no effort, just awareness of watching.
Total awareness of watching with no involvement.
Continue watching this space and become aware of any images, any spontaneous thoughts that emerge . . . try to become aware of these.
Become aware of your resolve, remember the resolve you made at the beginning of the practice; this is the time to repeat your resolve.
State your resolve three times in the same words and with the same attitude, with feeling and emphasis.
Become aware of your breathing, become aware of the natural breath, become aware of the breath through the nostrils.
Develop total awareness of the nostril breath and continue practising this.
Mental awareness of alternate nostril breathing . . . practise this for a short time.
Extend your awareness of the breath to every part of the body . . . as you inhale feel the life-giving force permeate your whole body.
Take a long, slow, deep breath and become aware of your relaxed body, become aware of your physical existence.
Develop awareness of your surroundings . . . the floor you are lying on, the room you are in . . . externalize your attention.
Start making small movements in preparation for sitting up, take your time, there is no hurry.
Sit up slowly and open your eyes. The practice of yoga nidra is now complete.
Create Yoga Nidra Meditations Like a Pro
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Boosts Your Confidence and Skills
Leading a Yoga Niddra session requires much confidence and skill to maintain a calming and peaceful ambiance.
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Helps You Create Audio and Video Recordings
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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.
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
- mental health professional
- psychologist and psychotherapist
- voiceover artist
- content creator
- app developer
Our Yoga Nidra Scripts Will Help You:
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- Read aloud to individuals or groups
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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.
- 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
Save up to 88% with our Bundles
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.
- Digital Download
- Digital file type(s): 1 PDF
- Your files will be available to download once payment is confirmed
Frequently Asked Questions
Whether you’re a seasoned pro or just dipping your toes into the world of guided meditation, visualization, yoga nidra, or hypnosis, we’ve got you covered. Our scripts are designed to meet your specific needs and are perfect for a wide range of professions, including meditation teachers, yoga instructors, coaches, therapists, mental health professionals, psychologists, hypnotherapists, voiceover artists, content creators, podcasters, writers, athletes, app developers, and bloggers.
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. 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!