Settling
Lying down comfortably or sitting up, supported.
If you’re lying down, place a thin pillow or blanket under your head for support, but not so bulky that your head is out of alignment.
Cover yourself with a blanket if you like.
Do anything you need to do to get comfortable for this Yoga Nidra practice to stimulate healing on an energetic level. (pause)
If you’re lying in savasana, legs are apart. Feet flopped out to the sides.
Your arms are away from the body, leaving space beneath the armpits. Palms are facing up. (pause)
In any position, shoulders are away from the ears. (pause)
Check that your head is comfortable, straight and in alignment. (pause)
Check that everything is just right. Make any adjustments you need. (pause)
Let your whole body be as comfortable as can be. (pause)
Feel the support of the surface beneath you. Let it hold you as you completely surrender to gravity. (pause)
Letting go into the steady support. (pause)
Take a deep breath in… and as you exhale, let go of anything you think you need to do right now. (pause)
There is nothing you need to do. Nothing you have to think about. Set everything aside. (pause)
Bring all of your attention inward. (pause)
Inhale feeling present in this moment.
Exhale letting go of anything outside of this moment.
Inhale feeling present in this moment.
Exhale letting go of anything outside of right here, right now. (pause)
Become aware of your body. Be aware of your whole body from the top of your head to the tips of your toes and from the tips of your toes to the crown of your head.
Feel stillness in your whole body. (pause)
You can move your body any time you need, but make yourself so comfortable you won’t have any desire to move. (pause)
Settle into the comfort.
Absolute comfort.
Stillness.
Effortlessness. (pause)
Awake and aware.
Yoga Nidra has now begun. (pause)
Sankalpa
Bring awareness to your body.
Your whole body.
Feel your whole body all at once. (pause)
Feel as if your whole body is breathing. (pause)
Feel that as the body breathes, there is an exchange of energy, from outside your body to within your body. (pause)
Experience the body as an energy field, giving and receiving energy. (pause)
This energy is known as prana. It is the key to your vitality. And the key to your healing.
In this Yoga Nidra practice, you’ll explore deep within the energy body.
Right now, mentally scan your body, physically or energetically and notice any areas that might feel dull, blocked, grey. (pause)
These are areas where prana, energy, is not flowing freely.
State this intention to yourself, mentally, now: “Prana flows freely and heals me”. (pause)
Feel that it is true, even in this moment.
“Prana flows freely and heals me.” (pause)
Once more, with certainty that this intention is already becoming reality.
“Prana flows freely and heals me.” (pause)
Feel that this statement has been internalized and is already working its magic for you, from the inside, out. (pause)
Rotation of Consciousness
Now bringing awareness deep into to the physical body.
Exploring throughout the body, from point to point.
Freely shifting awareness from one body part to the next.
Don’t get stuck on any one point.
No need to concentrate, think or analyze.
Simply keep moving awareness swiftly and freely.
Starting with the right side of the body
Become aware of the right hand
Right hand thumb
Index finger
Middle finger
Ring finger
Little finger
Palm of the hand
Back of the hand
Wrist
Lower arm
Elbow
Upper arm
Shoulder
Armpit
Right side of the ribs
Right side of the waist
Hip
Thigh
Knee
Lower leg
Ankle
Heel
Sole of the foot
Top of the foot
Right big toe
Second toe
Third toe
Fourth toe
Fifth toe
Awareness moving freely
Shift to the left side
Become aware of the left hand
Left hand thumb
Index finger
Middle finger
Ring finger
Little finger
Palm of the hand
Back of the hand
Wrist
Lower arm
Elbow
Upper arm
Shoulder
Armpit
Left side of the ribs
Left side of the waist
Hip
Thigh
Knee
Lower leg
Ankle
Heel
Sole of the foot
Top of the foot
Left big toe
Second toe
Third toe
Fourth toe
Fifth toe
Awake and aware
Go to the crown of the head
Crown of the head
Forehead
Right temple
Left temple
Right eyebrow
Left eyebrow
Eyebrow centre
Sweeping awareness
Right eye
Left eye
Right ear
Left ear
Right cheek
Left cheek
Right nostril
Left nostril
Upper lip
Lower lip
Chin
Throat centre
Right collarbone
Left collarbone
Right side of the chest
Left side of the chest
Heart centre
Navel
Lower abdomen
Pelvis
Move to the back of the body
Right buttock
Left buttock
Lower back
Middle back
Upper back
Right shoulder blade
Left shoulder blade
Back of the neck
Back of the head
Crown of the head
Move awareness down to the whole right leg
The whole left leg
Both legs together
The whole torso
The whole right arm
The whole left arm
Neck
Head
The whole front of the body
The whole back of the body
Become aware of the whole body together
The whole body together
The whole body together (long pause)
Feeling the body as a field of energy.
An energetic journey is about to begin.
Several body parts will be named.
Experience them energetically, rather than physically.
Start by bringing awareness to the point between the eyebrows
Energetic awareness of the point between the eyebrows
Effortless.
The hollow of the throat
Exploring deep within, to the centre of the right shoulder joint.
Moving awareness down through the marrow of the arm bone to the elbow joint.
Down through the centre of the lower arm bones to the wrist joint.
Experiencing energetically.
Any experiences are welcome.
The right thumb
The tip of the index finger
Tip of the middle finger
Tip of the ring finger
Tip of the little finger
Any experiences or sensations are welcome.
The wrist joint
Elbow joint
Shoulder joint
Hollow of the throat
Over to the left shoulder joint
Awareness goes deep, through the marrow of the left upper arm bone
Down, to the elbow joint
Down, to the wrist joint
Vibration, light or colour might be experienced
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 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
Down the marrow of the right upper leg bone to the knee joint
Down, to the 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
Down the marrow of the left upper leg bone to the knee joint
Down, to the 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
Experiencing energetically
The navel centre (pause)
The heart centre (pause)
Hollow of the throat (pause)
The eyebrow centre
The eyebrow centre
The eyebrow centre (pause)
Full awareness of the whole energy body.
The whole energy body.
The whole energy body. (pause)
Breath Awareness
Feel as if the whole body is breathing.
The whole body is alive with prana. With vital life force. With energy.
Mentally scan your body, physically or energetically and be aware of any one area that might feel dull, tense, grey, blocked or in any way is not feeling at its best. (long pause)
It’s important to choose just one area at a time.
As you bring undivided awareness to this one area you bring energy.
Where awareness goes, prana flows. (pause)
Keep awareness on this part, but allow your awareness to become diffused.
Less focused, more diffused, like a cloud of awareness rather than a point. (pause)
Feel that as your awareness diffuses, the area of tension or dullness also disperses and dissolves. (pause)
Tension, block or dullness, breaking up. Dispersing. (long pause) Taking deep, relaxed breaths.
Effortless awareness on the body part.
Diffused. Blockage dissolving.
Continue breathing in this way for a few more breaths. (pause for several breaths)
Now if you like, bring your awareness to one more area that needs healing.
If there isn’t another area, keep awareness on the first area of focus, or bring awareness to the heart centre. (pause)
Effortless, energetic awareness.
Diffused like a cloud.
Take several deep breaths now, feeling as if your awareness diffuses the tension, dullness or blockage of energy. (pause for several breaths)
Sankalpa
Now diffuse your awareness even more.
Diffuse your awareness to the whole energy body all at once. (pause)
Feel your energy body as a network of pathways, pulling energy in, moving it around and breaking through any blockages. (pause)
Repeat mentally again: “Prana flows freely and heals me”. (pause)
Feel that it is true.
“Prana flows freely and heals me.” (pause)
Repeating mentally, once more, with certainty.
“Prana flows freely and heals me.” (pause)
Know that this statement is now planted in a deep part of your being, where thoughts become realities.
Rest now in the peaceful feeling of prana flowing freely, for the next several minutes. (pause for 2-7 minutes)
Externalization
Ommmmmmmm
Become aware of the breath.
Be aware that the body is breathing. (pause)
Picture yourself resting, breathing. (pause)
Feel the sensation of your abdomen and chest rising and falling with each breath. (pause)
Feel the sensation of breath through the nostrils. (pause)
Notice the sensation of your body resting, supported by the surface beneath you. (pause)
Notice the texture of any fabric against the skin. (pause)
Be aware of the physical body. (pause)
Externalize your awareness.
Take a deep breath, bringing awareness back into the body. (pause)
Yoga Nidra is now complete. (pause)
Wiggle your fingers and toes.
Stretch or move your body any way you like.
Feel energy begin to flow out to each body part as you move. (pause)
And if you’re lying down, when you’re ready, roll to your right side.
Take a few deep breaths and mentally repeat once again: “Prana flows
freely and heals me.”
Feel this statement with your whole being. (pause)
If you were lying down, press yourself up to sitting. Keep your eyes closed if you can.
Take as much time as you need. (pause)
Sitting up, back as straight as you can make it, top of the head rising toward the ceiling.
Take a few deep breaths in, feeling the energy rising. (pause)
We’ll finish by chanting Om and Shanti three times each.
Feel the energy rise within you as you chant.
Om Om Om Shanti Shanti Shanti (pause)
And finally, when you’re ready, softly, slowly open your eyes.
Adjusting back into the room, back into your day, refreshed and at peace.
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
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- coach and counselor
- therapist
- mental health professional
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- 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
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!
