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Free 30 Minute Yoga Nidra Script for Sleep [PDF]

Original price was: $7.94.Current price is: $3.97.

30 Minute Yoga Nidra Script for Sleep
Free 30 Minute Yoga Nidra Script for Sleep [PDF] $7.94 Original price was: $7.94.$3.97Current price is: $3.97.
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Preparation, Settling In, and Intention

Please give yourself permission to enjoy the process of Yoga Nidra awareness while you transition into dozing off and sink into deep sleep.

Now is the time for slowing down to have a good night of rest with some sound sleep, knowing you’ll wake up at the appropriate time, feeling restored and refreshed.

Get yourself comfy. You can be on your back, side, or stomach. In other words, however you like to go to sleep. (Pause.)

Close your eyes, like lowering the shades, nice and comfy … It’s time for allowing your daytime awareness to gradually recede, like a turtle safely withdrawing into its shell, so nighttime and sleeping awareness can expand into sleeping soundly. Remembering just how special and important sleeping and dreaming are for your well-being. (Pause.)

It’s time to cross the bridge from wakefulness into sleeping and dreaming, taking whatever time is needed for this. And as you’re crossing this bridge, you can start to unload and clear away whatever you want … For instance, what’s no longer needed that you might want to toss off the bridge … what might get in your way of having restful sleep and beneficial dreams? … Saying goodbye to these things, at least for now, so they won’t bother your sleep.

Please take a big breath in and sigh it out. (Pause.)

And now, remembering what will help you feel protected and safe during the night … imagine being surrounded by whatever you would like to have around you that’s reassuring for you … Perhaps there’s people, animals, guardians, or special things, anything that’s comforting and will support sleeping, imagining this now. (Pause.)

Perhaps, you may want to plant some seeds for having some helpful dreams, ones that have insights, dreams that are beneficial. And if you like, being able to remember them later on. (Pause.)

During this valuable transition, you’re welcome to recall a few areas of your life you’re grateful for. (Pause.)

How about tucking yourself in even better … Go ahead and stretch, if you wish … shift around to get more and more settled. Adjusting your covers and pillows to get even more comfortable and cozy. (Pause.)

Go ahead and remind yourself that it’s time for sleeping through the night. Use your own words to ask for cooperation and support from your body, mind, and spirit for a good night’s rest. (Pause.)

Let’s continue moving through the process of going to sleep and enjoying the experience of Yoga Nidra, allowing your body to release tension and calming down any static into stillness. Enabling your mind to clear away thoughts that clutter up awareness, sweeping them away, while emotions fade into the background.

Sensory Awareness and Inner Eye Gazing (Chidakasha)

Feel free to yawn … just open your mouth up real wide, breathe in, in, in, and let yourself yawn. Go ahead and try it a few times … Open your mouth up real wide, breathe in, in, in, and let yourself yawn. (Pause.)

Next, please bring your attention to your mouth … moving your jaw up and down and all around … and now coming to rest … Perhaps moistening your lips … and letting the corners of your lips quiet down into softness … And pressing your tongue against the roof of your mouth, and letting it rest … So, softening your tongue, more and more, until it kind of hovers in there. There’s no need for tension, softening your tongue relaxes the mind, all nice and quiet.

And taking your attention to your forehead. With your eyes closed, begin lifting and lowering your eyebrows … and letting them come to rest, smoothing out this entire area. (Pause.)

Even though your eyes are closed, you still have vision, inner vision. All that’s needed is to gaze at the inside of your eyelids and softly toward the middle of the eyebrows, like watching a movie screen. It might look dark, there may be splotches of color, images, or glimmers of light. It doesn’t matter what appears and disappears, it’s about impartially watching whatever is coming and going … and each time your mind wanders, simply shift your attention back to gazing inside, simply softly gazing with quiet eyes. (Longer pause.)

Feel free to fall asleep anytime. (Pause.)

Let your hearing expand into listening off into the far distance, letting the sounds come and go without having to name them or react in any way … only listening to the distant sounds. (Pause.) 

And listening to the nearby sounds as they happen, simply letting the sounds be heard, plain and simple … And now letting the sounds blend, coming and going … And if distracting sounds should happen, allow them to help deepen your experience. Simply notice how it sounds and let it go, perhaps focusing on something else. (Pause.)

It’s time to gently squeeze your hands into a ball, like a bud of a flower … and to slowly let your fingers unfold like a bud becomes a bloom … allowing your hands and fingers to rest comfortably, more and more.

Wiggle your toes … and let them rest. You may yawn or take a big breath in … and sigh it out. It’s okay to go to sleep anytime. (Pause.)

Rotation of Consciousness

It’s time to move your awareness throughout your body. Feel free to silently repeat each body part as it’s named. You might enjoy getting a concept of it, or sense feeling it, or even picture it, whatever comes easiest for you … bringing restfulness all around as we go. There’s no need to move at all, simply letting your mind’s eye follow along from place to place, bringing restful sleep throughout your mind and body.

It’s time to mentally find your right hand … sensing where your right hand is … and the right thumb … the pointer finger … the middle finger … the ring finger … and the baby finger … the palm of the hand … the back of the hand … the wrist … the elbow … right shoulder top … the armpit … down the right side to the hip … the knee … ankle … heel … bottom of the foot … top of the foot … the big toe … the second toe … the third toe … the fourth toe … and the baby toe … and now the whole foot … the whole entire foot.

And now, mentally find your left hand … sensing your left hand … the left thumb … the pointer finger … the middle finger … the ring finger … and the baby finger … the palm of the hand … the back of the hand … the wrist … the elbow … left shoulder top … the armpit … down the left side to the hip … the knee … ankle … and heel … the bottom of the foot … top of the foot … the big toe … the second toe … the third toe … the fourth toe … and the baby toe … and now the whole entire foot … having a direct experience of your whole foot.

If you get distracted, it’s no big deal. Simply bring your attention back to whatever we’re doing.

Moving your awareness now to the base of your spine … up to your lower back … mid-back … and upper back … to the top of your head.

And now to the right eyebrow … left eyebrow … between the eyebrows …right eyelid … left eyelid … feeling your eyelids getting heavier and heavier … right eyeball … left eyeball … and the line between your eyelids, the line between the eyelids … letting your eyes rest … gazing at the inside of your eyelids, watching whatever’s happening. (Pause.)

And now the right ear … the left ear … right cheek … left cheek … the nose … and the tip of the nose … the upper lip … the lower lip … the line between the lips … and the corners of the lips … And now, going inside the mouth … sensing the inside of the mouth … Start pressing the tongue into the roof of your mouth or the back of your teeth … and letting your tongue rest, softening it, more and more … And now to the throat … the heart … the upper abdomen … the navel … the lower abdomen … and the base of the spine.

Becoming aware of the presence of your entire right leg, the whole of your right leg … and becoming aware of your entire left leg, the whole left leg … and now both legs at the same time, both legs … Now being aware of your right arm, the entire right arm, just for now … and the whole left arm, the entire left arm … and both arms at the same time … Moving now to the whole back side of your body, sensing the entire back side of your body … and now the front side, the entire front side … and both sides together, as one … Sensing your head … and face … and your head and face at the same time … Being aware now, of your whole self, your whole self.

You’re welcome to move around for more comfort, shifting and adjusting your position, your covers, your clothes, for more comfort, so you can easily go to sleep, right when it’s time for sleeping.

Breathing With an Intentional Exhalation and Effortless Inhalation

And now, bring your attention to your breathing. Breathing through your nose, using your mouth only to the amount it’s needed. Begin to focus on your exhalation, focusing on breathing out, and letting the inhalation take care of itself … Following your exhalation out, again and again, as it naturally happens … Each time you naturally breathe out, you may begin to silently say, “going out” or simply “out.” Silently saying “out” while breathing out for the next few minutes. (Pause 1–2 minutes.)

And softening your tongue … and having quiet eyes … continuing to breathe as effortlessly as possible. Letting go, more and more and falling asleep anytime. (Pause.)

Mental and Emotional Brushing

How about feeling a wave of healing relaxation rinse through you?

Allowing it to start at the top of your head, calming your mind, brushing away tension and unnecessary thoughts, and making room for soothing sleep and beneficial dreams … brushing and rinsing away emotions and feelings as it goes.

This wave of relaxation begins to wash down your neck and shoulders … continuing down your arms to your fingertips, rinsing away any thoughts or memories, emotions or feelings, making way for some pure awareness … Brushing away injuries and hurts, past or present … healing and restoring … and washing and rinsing all around the top of your torso … When you’re ready, it goes all around your heart and lungs, gently removing what’s no longer needed, clearing and cleansing … and on into all the other vital organs, rinsing and clearing and settling down into rest and restoration … and this wave of rest and relaxation, begins pouring in and around your hips, going all around your hips … and it’s moving down your legs, taking away any thoughts and memories, and any feelings or emotions, just rinsing and brushing all the way down to your feet and toes. Washing tension completely and safely away … and now, you can use this technique wherever you might want to use it, to continue to cleanse and clear away distractions, leaving a sense of peacefulness inside. (Pause.)


Into this potent place, you may make a personal pledge, reflecting something that supports your growth, a positive quality to support your personality, your actions, your spirit. Perhaps something that gives your life direction. (Pause.) 

Remembering your pledge when you wake up is a valuable way to start your day.


It’s okay to drift off to sleep if you’re ready and to cycle naturally through all the valuable levels of sleep, restoring your body, mind, and spirit.

Otherwise, continue to let your breathing soothe you, more and more, like a lullaby, listening to it like a comforting song, dropping distracting thoughts and feeling into the stream of your breath to be carried away … softening your tongue, more and more … again and again. And having your eyes become very quiet, comforted by the cover and protection of the eyelids, softly gazing at the inside of the eyelids like watching a movie, knowing it’s okay to either hover for a little longer on the edge of sleep, or to drop off into sleep … Sleep well.

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.


  • 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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