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Free 35 Minute Yoga Nidra Script for Rest and Reflection [PDF]

Original price was: $8.94.Current price is: $4.47.

35 Minute Yoga Nidra Script for Rest and Reflection
Free 35 Minute Yoga Nidra Script for Rest and Reflection [PDF] $8.94 Original price was: $8.94.$4.47Current price is: $4.47.
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Find yourself a comfortable place to lie down, or if you prefer, a place to sit up, supported.

Getting ready for your Yoga Nidra practice focused on shifting beautifully and effortlessly into the season of rest and reflection. (pause)

Have a thin pillow or blanket tucked comfortably under your head.

Cover yourself with a blanket if you like. Do anything you need to do to be comfortable. Deliciously comfortable. (long pause)

Set aside anything that’s on your mind. Right now, there’s nothing you need to do. 

Set everything aside for this time to connect within. (pause)

If you’re lying in savasana, legs are apart. Feet flopped out to the sides. 

Arms are away from the body, leaving space beneath the armpits. Palms are facing up.

In any position, shoulders are away from the ears.

Check that your neck is in line and feeling comfortable. (pause)

Check for any lumps or bumps of clothing, jewellery, or the surface beneath you that might draw your attention away.

If you find any, adjust them now. (pause)

Scan your whole body, checking that you’re as comfortable as can be and that there’s nothing calling your attention – nothing that might draw your attention away from the practice of Yoga Nidra. (pause)

Take a deep breath in… and a long breath out.

Take another deep breath in and as you exhale, feel yourself settle, and let go.

Now is the time to make any final adjustments you need so you can be still for your Yoga Nidra practice. (pause)

Make sure you’re completely comfortable and can completely surrender all doing.

Know that you can move whenever you need to, but make yourself so

comfortable you’ll have absolutely no desire to move. (pause)

Begin to feel that stillness. Rest in that stillness. (pause)

Become aware of distant sounds. (pause)

Allow your sense of hearing to extend out, receiving all sounds effortlessly and without analysis. 

Simply receiving with effortless awareness. (long pause)

Now bring your hearing into the room. Receiving sounds within the room. (pause)

Hear the sound of your own body breathing. (pause)

Feel the body resting. (pause)

Be aware of your body breathing. (pause)

Your body breathing itself. (pause)

Nothing to do.

No need for concentration. Just effortless awareness. (pause)

Say to yourself mentally, “I’m going to practice Yoga Nidra.” (pause)

“I will remain awake and aware.” (pause)

Yoga Nidra has now begun. (pause)


With a focus on shifting into the winter season, know that winter is arriving.

Feel that winter is arriving.

All of nature slows in winter. Nothing to do but rest.

Animals are resting, plants are resting, and you are resting.

Picture yourself effortlessly following this rhythm of nature. (pause)

Slowing down. Resting for a while.

Without any guilt, letting go of the need to do. (pause)

Knowing that it is perfectly natural to not do right now.

Embracing the joy of simple rest. Effortless rest. (pause)

See your body being rejuvenated and healed as you rest. (pause)

Rest creates time and space for reflection.

You find yourself naturally falling into reflection and a-ha moments.

Spontaneous moments of reflection.

Without effort.

Beautifully effortless.

Setting a winter intention, say to yourself mentally now,

I shift beautifully into the season of rest and reflection. (pause)

I shift beautifully into the season of rest and reflection. (pause)

I shift beautifully into the season of rest and reflection. (pause)

Rotation of Consciousness

Now taking a trip through the body, witnessing with curiosity and effortless awareness.

Allow the mind to hop from one body part to the next.

No need to think. Just awareness.

Awareness of any sensations, thoughts, feelings that might arise, but without attachment.

Simply noticing and moving freely on.

Bring awareness to the point between the eyebrows 

The hollow of the throat

The right shoulder

The right elbow

Effortless travelling deep in the body

Down to the middle of the right wrist

The right thumb

The 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

The elbow

The shoulder

The hollow of the throat

Sweeping awareness over to the left shoulder

Down to the left elbow

Deep in the body, effortless

The middle of the left wrist

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

The elbow

The shoulder

The 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

The right knee joint

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

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

Knee joint

Hip joint

Tip of the tailbone

Navel centre

Heart centre

Hollow of the throat

The eyebrow centre

The eyebrow centre

The eyebrow centre

Breath Awareness

Now become aware of the chest.

Notice the body breathing itself. (pause)

Chest gently rises and falls with each breath.

Nothing for you to do.

Simply witnessing.

Awake and aware

Now bring awareness to the nostrils.

Feel the breath in the nostrils. (pause)

Move awareness to the right nostril.

Feel that with each breath stream coming in the right nostril, heat is created in the body. (pause for 3 breaths)

Move awareness to the left nostril.

Feel that with each breath stream coming in the left nostril, cooling is created in the body. (pause for 3 breaths)

Now bring awareness to both nostrils and feel the balance of two streams of breath coming in, right and left, heating and cooling. (pause)

Take a few deep breaths now, fully awake and aware, watching the breath in the nostrils, feeling a balance of heat and cooling in the body. (pause for 3 breaths)


Now beginning to manifest sensations in the body.

Start by feeling the sensation of crisp, cold winter air on your face…your arms… hands… legs… feet.

As if you’ve just stepped outside into a crisp winter’s day.

Feel the cold permeating your clothes, from the tips of your toes to the top of your head, and from the top of your head to the tips of your toes. (pause)

Cold air.

Feel your whole body naturally contracting, pulling in from the cold – deep in until your body shivers.

Cold permeating your skin… tissues… deep into your bones.

Goosebumps across your body. Shivering.

Notice the breath in your left nostril.

Feel cold air flowing in with each inhalation. Feel the contraction in the nostril and the cooling sensation.

With each breath in through the left nostril, your body becomes colder

and colder. (pause)

Goosebumps. Shivering. (pause)

Feel cold in all parts of the body – cold in the arms, cold legs, cold torso, head. 

Feel the cold on your face – cheeks, tip of your nose, forehead. 

Cold at your temples, up along the back of your neck, shivering, cold at the top of your head.

Cold and shivering throughout the whole body. (pause)

Now let go of the sensation of cold.

Completely let it go.

Let go of the sensation of cold throughout the whole body. (pause)

Notice that you can release the sensation of cold from your body anytime you need. (pause)

Now manifesting the sensation of heat in the body.

Feel heat arising in the whole body.

Bring awareness to the navel centre.

This is a chakra, or energy centre, where you can create heat and radiate it throughout the body.

Feel the navel centre like a blazing fire, the intensely hot core of the sun.

Feel incredible heat, radiating out, creating warmth for your whole body, right out to the tips of your fingers and to the tips of your toes.

Heat permeating your whole body.

Feel heat deep in your bones, radiating out, expanding in all directions, to the muscles, the skin, the arms and legs, tips of the toes and fingers, the face, the ears, the top of the head.

No shortage of heat, abundance of heat throughout the whole body.

So much so, it spills out, even heating the air surrounding your body.

Heat wave. 

Feel heat it in every pore of your body. 

So much heat, sweat is trying to escape from your pores. 

Feel your whole body breaking out in a sweat. 

Armpits sweating, forehead sweating, eyelids sweating, palms sweating, soles of the feet hot and sweating. 

Heat throughout the entire body. Hot. Sweating. (pause)

Now let go of the sensation of heat.

Completely let it go.

Let go of the sensation of heat throughout the whole body. (pause)

Notice you have the power to manifest heat in the body any time you need.

Take a moment now to rest in the awareness of your power. 

You have the power to manifest or let go of any temperatures, anytime you like.



Now opening the doors of intuitive knowing. Always available to you, effortlessly.

A series of symbols will be named. Images, thoughts or feelings might arise.

Continue to be the witness. Be effortless.

Simply watching, with detached awareness. (pause)

A paperback book (repeat 3 times)

Starry sky (repeat 3 times)

Glistening snow drift (repeat 3 times)

A white sand beach (repeat 3 times)

An old hat (repeat 3 times)

Trees swaying in the wind (repeat 3 times)

A hot bath (repeat 3 times)

Freshly-pressed juice (repeat 3 times)

A fluffy pillow (repeat 3 times)

Sunshine through a window (repeat 3 times) (pause)


Now is the perfect time to repeat your winter intention. If you repeat it with feeling and awareness now, it cannot fail. Say to yourself mentally,

I shift beautifully into the season of rest and reflection. (pause)

I shift beautifully into the season of rest and reflection. (pause)

I shift beautifully into the season of rest and reflection. (pause)

Know that your intention has been received deep in your being and is already manifesting. 

Take a moment now to feel the peace of your intention manifested. (pause for 2 minutes)


Become aware of your breath.

Your body resting, breathing itself. (pause)

Hear the sound of your body breathing. (pause)

Feel the sensation of your body breathing. (pause)

Externalizing your awareness.

Become aware of the room you’re in, floor, walls, ceiling. (pause)

Listen for sounds within the room. (pause)

Know that the practice of Yoga Nidra is coming to an end.

Develop awareness of your body and the place you’re in.

Feel your awareness coming back into the body.

Yoga Nidra is now complete. (pause)

Beginning gentle movements in the body, wiggle your fingers. Wiggle your toes.

Make any gentle movements with the body that feel good. (pause)

Now make any larger movements – move your feet, legs, hands, arms, move any body parts that are calling you. (pause)

And if you’re lying down, when you’re ready, roll your body to the right side. (pause)

Take a few deep breaths, integrating your Yoga Nidra experience into your everyday experience. (pause for 3 breaths)

If you were lying down, press yourself slowly up to sitting.

Take your time, there’s no rush. (pause)

Sitting comfortably, back as straight as you can make it.

Take a deep breath in… and a long breath out.

Say to yourself mentally one more time:

“I shift beautifully into the season of rest and reflection.” (pause)

We’ll finish by chanting Om and Shanti, three times each.

Om Om Om Shanti Shanti Shanti (pause)

And slowly opening your eyes, adjusting back into the room, back into your day, carrying the sensation of shifting beautifully into the season of rest and reflection.

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!