Settling
Getting comfortable – lying on your back or if it’s not comfortable, lying on your side, or sitting up, supported.
Getting ready for this Yoga Nidra practice of sleep, with trace awareness.
Maybe making a cozy rest nest with cushions, blankets, bolsters – whatever your body needs to feel as comfortable as possible in this moment. (long pause for settling)
Getting ready to do nothing. (pause)
Nothing you need to do.
Nothing you need to be.
Nothing you need to feel.
No one you need to please.
There is only you.
No expectation.
No goal.
No agenda.
No way you can get this wrong.
There’s nothing you need to think about.
Just getting comfortable now for this practice of non-doing.
Adjusting your body or your props in any way you need so you can sink into the comfort. (pause)
Check in with how you feel.
Your set-up should make you feel at ease, but not sleepy.
If you do feel sleepy, you could make it slightly less warm, slightly less dark.
You can also check your head position. If your chin is tucked in, it can
stimulate sleep.
Try moving your head into a neutral alignment, chin neither tucked nor raised, and notice how it might change your energy and alertness.
Try moving your head into a position where you feel relaxed yet still alert, not sleepy. (pause)
Set yourself up so you can stay awake and aware, and at the same time, in peaceful ease.
Check that your feet and ankles are relaxed. (pause)
Calves, knees and thighs relaxed. (pause)
Hips relaxed. (pause)
Lower back, middle back, upper back relaxed. Whole back, melting. (pause)
Hands and arms relax. (pause)
Shoulders and neck relax. (pause)
Jaw, tongue and cheeks relax. (pause)
Eyes, forehead and scalp relax. (pause)
Whole body is completely relaxed. (pause)
Nothing to do. (pause)
Body is at ease. (pause)
Awareness continues on. (pause)
Yoga Nidra has now begun. (pause)
Rotation of Consciousness
Bring awareness within the body.
Experiencing energetically rather than physically.
Several points will be mentioned.
They are energetic pathways.
Allow attention to move freely from one point to the next. No need to
concentrate, just moving awareness. Effortlessly.
If at any time you feel the urge to let go of the guidance and drop into meditation, then drop in.
If at any time you need to move, then move.
Be effortless.
Begin with awareness of the energetic point between the eyebrows.
Effortless awareness of the point between the eyebrows.
The hollow of the throat
Shifting freely, unattached
The right shoulder joint
Elbow joint
Wrist joint
The right thumb
The tip of the index finger
Tip of the middle finger
Tip of the ring finger
Tip of the little finger
Experiencing energetically
The right wrist joint
Elbow joint
Shoulder joint
Hollow of the throat
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
Back up 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 navel centre
Tip of the tailbone
The right hip joint
Right knee joint
Ankle joint
The right big toe
Tip of the second toe
Tip of the third toe
Tip of the fourth toe
Tip of the baby toe
Back up to the right ankle joint
Knee joint
Hip joint
Tip of the tailbone
Sweeping awareness to the left hip joint
Left knee joint
Ankle joint
The left big toe
Tip of the second toe
Tip of the third toe
Tip of the fourth toe
Tip of the baby toe
Back up to the left ankle joint
Knee joint
Hip joint
Tip of the tailbone
The navel centre
The heart centre
Hollow of the throat
The eyebrow centre
The eyebrow centre
The eyebrow centre (pause)
Breath Awareness
Feel as if you are breathing in and out through the point between the eyebrows. (pause)
In a straight line, from the point between the eyebrows to the centre of the brain. (pause)
Breathing like this for several breaths now. (pause for 4-5 breaths)
Allow the breath to become subtle. (pause)
Breathing in a straight line, from the point between the eyebrows to the centre of the brain. (pause)
Breath becoming subtler and subtler. (pause)
Until the breath is almost imperceptible. (long pause)
Symbols/Visualization
(Read slowly)
Almost all doing has halted.
Only listening remains.
Preparing to leave even the listening behind, to experience what lies beyond.
When all doing ends, what remains is pure awareness.
Ever free, ever present.
Present through doing and non-doing.
Constant. Eternal.
Awareness is what remains when all doing ends. Pure awareness. (pause)
This is your essence.
THIS is who you are.
You, the awareness, are present through of all of your waking life, dreaming life, deep sleep and once again when you wake.
You are the thread.
You are the awareness.
Aware through the pleasant and unpleasant, success and failure. Yet, ever free and unaffected by any.
Free and unaffected.
You are the pure awareness.
There beneath all the thinking and doing, you are at peace.
You are peace.
You are the peace you’ve been looking for all along. You, yourSelf. (pause)
There is nothing to seek.
Nothing to gain.
No distance between what you seek and what you already are.
You are it.
So now, allow the brain to rest.
There is nothing left to do.
Release the mind. Like an instrument you’re holding onto.
Release the mind.
Let it go.
Drop into the stillness and silence that remains.
Drop into the stillness and silence.
Rest in the peace of your own Self. (pause for 4-10min.)
Externalization
Ommmmmm
Bringing awareness back to the breath. Notice your body breathing.
Feel your body breathing.
Take a moment to enjoy the non-doing of your breathing. (long pause)
Now take a deep breath.
Feel energy and awareness coming back into the body.
Yoga Nidra is now complete. (pause)
Take another breath. (pause)
And if you feel like making gentle movements in the body, make them.
If you feel like making larger movements, make them. (pause)
Listening in and moving when and how you’d like. (pause)
And if you’re lying down, roll to the side if it feels right.
And if you like, take a moment to recall your experience. (pause)
What will you take with you from your experience today? (pause)
Make your way to sitting upright.
Keep the eyes closed if you can.
Feel the energy rising upward as you sit.
Feel the body activating.
The mind activating.
And yet, still remaining relaxed.
I’ll finish by chanting Om and Shanti three times each. Join in if you like.
Notice the energy rise with the chant.
Om Om Om Shanti Shanti Shanti (pause)
Slowly, softly open your eyes when you’re ready, adjusting back into the room and back into your day, reconnected with the essence of your being.
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!
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.
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.
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
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- athlete
- app developer
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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
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
Save significantly with our Bundle offers
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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.
Instant Download
- Digital Download
- Digital file type(s): 1 PDF
- Your files will be available to download once payment is confirmed
Frequently Asked Questions
How can I utilize the scripts? What am I not allowed to do with?
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.
Can I edit the scripts?
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.
How long are the scripts?
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.
What's the format of the scripts? Are they written, audio, or video?
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!
When will I receive the scripts?
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.
Can I save the scripts to my computer? Do they work with my computer, phone, and tablet?
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.
I have purchased a Bundle and received a ZIP file. How do I open it?
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!
