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Free 35 Minute Yoga Nidra Script for Sleep & Relaxation [PDF]

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35 Minute Yoga Nidra Script for Relaxation
Free 35 Minute Yoga Nidra Script for Sleep & Relaxation [PDF] $8.94 $4.47
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Preparation

Please get ready for yoga nidra. Lie down on your back on the floor and adopt the pose called shavasana. In this position the body should be straight from head to toe, the legs slightly apart and the arms a little away from the body, with the palms of the hands turned upwards.

(pause) 

Adjust everything, your body, position and clothes, until you are completely comfortable. During yoga nidra there should be no physical movement. 

(pause) 

Close your eyes and keep them strictly closed until you are told to open them. Take a deep breath and as you breathe out feel the cares and worries of the day flow out of you. 

(pause)

In the practice which follows you are going to develop the feeling of relaxation in the body. It is not necessary to make movements or deliberately relax your muscles, simply develop the feeling of relaxation.

(pause) 

It is like the feeling you have just before sleep . . . when relaxation becomes deep, sleep does come but you should try to keep yourself completely awake, this is very important. Make a resolution to yourself now that ‘I will not sleep, I will remain awake throughout the practice.’ 

(pause)

During yoga nidra you are functioning on the levels of hearing and awareness, and the only important thing is to follow the voice of the instructor. 

(pause) 

You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation. Simply follow the voice with total attention and feeling, and if thoughts come to disturb you from time to time, do not worry, just continue the practice.

(pause)

Allow yourself to become calm and steady . . . when you are doing the practice yourself, allow five minutes for this. Do not start too suddenly.

(pause)

Relaxation 

Now bring about a feeling of inner relaxation in the whole body . . . concentrate on the body and become aware of the importance of complete stillness. 

(pause) 

Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra O-o-o-m-m-m. 

(pause) 

Complete stillness and complete awareness of the whole body . . . again O-o-o-m-m-m. 

(pause) 

Continue your awareness of the whole body . . . the whole body . . . the whole body. 

(long pause)

Become aware of the fact that you are going to practice yoga nidra . . . say mentally to yourself, ‘I am aware . . . I am going to practice yoga nidra . . . repeat this to yourself again. 

(pause)

The practice of yoga nidra begins now.

Resolve 

At this moment you should make your resolve. 

(pause) 

The resolve will have to be very simple . . . try to discover one naturally. You must develop a resolve to say at this time. 

(pause) 

It should be a short, positive statement in simple language . . . stated three times with awareness, feeling and emphasis. 

(pause) 

The resolve you make during yoga nidra is bound to come true in your life. 

(pause)

Rotation of consciousness

We now begin rotation of consciousness, rotation of awareness by taking a trip through the different parts of the body. As quickly as possible the awareness is to go from part to part. Repeat the part in your mind and simultaneously become aware of that part of the body. Keep yourself alert but do not concentrate too intensely. Become aware of the right hand. 

(pause)

Right side

Right hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, become aware of your palm, back of the hand, the wrist, the lower arm, the elbow, the upper arm, the shoulder, the armpit, the right waist, the right hip, the right thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the right foot, the top of the foot, the big toe, second toe, third toe, fourth toe, fifth toe . . . 

Left side 

Become aware of the left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, the wrist, the lower arm, the elbow, the upper arm, the shoulder, the armpit, the left waist, the left hip, the left thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the left foot, the top of the foot, the big toe, second toe, third toe, fourth toe, fifth toe . . .

Back 

Now to the back. Become aware of the right shoulder blade, the left shoulder blade . . . the right buttock, the left buttock . . . the spine . . . the whole back together . . .

Front 

Now go to the top of the head. The top of the head, the forehead, both sides of the head, the right eyebrow, the left eyebrow, the space between the eyebrows, the right eyelid, the left eyelid, the right eye, the left eye, the right ear, the left ear, the right cheek, the left cheek, the nose, the tip of the nose, the upper lip, the lower lip, the chin, the throat, the right chest, the left chest, the middle of the chest, the navel, the abdomen . . .

Major parts

The whole of the right leg . . . the whole of the left leg . . . both legs together. 

(pause)

The whole of the right arm . . . the whole of the left arm . . . both arms together. 

(pause)

The whole of the back, buttocks, spine, shoulder blades . . . the whole of the front, abdomen, chest . . . the whole of the back and front . . . together . . . the whole of the head . . . the whole body together . . . the whole body together . . . the whole body together. Repeat one or two rounds, gradually decreasing speed. Please do not sleep . . . total awareness . . . no sleeping . . . no movement.

(pause)

The whole body on the floor, become aware of your body lying on the floor. (pause) Your body is lying on the floor, see your body lying perfectly still on the floor in this room. 

(pause) 

Visualize this image in your mind. 

(long pause)

Breathing 

Become aware of your breath. 

(pause)

Feel the flow of your breath in and out of your lungs. 

(pause) 

Do not try to change the rhythm, the breathing is natural, automatic . . . you are not doing it, there is no effort. 

(pause) 

Maintain awareness of your breath, continue . . . complete awareness of breath. 

(long pause)

Now concentrate your awareness on the movement of your navel area . . . concentrate on your navel movements. 

(pause) 

Your navel is rising and falling slightly with every breath, with each and every breath it expands and contracts . . . concentrate on this movement in synchronization with your breath. 

(pause) 

Go on practising, but be sure that you are aware. 

(long pause) 

Now start counting your breaths backwards from 27 to 1, like this: 27 navel rising, 27 navel falling, 26 navel rising, 26 navel falling, 25 navel rising, 25 navel falling, and so on. Say the words and numbers mentally to yourself as you count your breaths. 

(pause) 

Be sure that you don’t make a mistake; if you do, you must go back to 27 and

start again. 

(long pause) 

With total awareness that you are counting, go on counting from 27 to 1. (long pause)

Keep on with the practice . . . no mistakes. 

(long pause)

Now stop your counting of the navel breath and shift your attention to the chest, please shift to the chest. 

(pause)

Your chest is rising and falling slightly with each and every breath, become aware of this. 

(pause)

Continue concentrating on the movement of the chest and start counting backwards from 27 to 1, in the same way as before . . . 27 chest rising, 27 chest falling, 26 chest rising, 26 chest falling, 25 chest rising, 25 chest falling, and so on. Again repeat the words and numbers mentally to yourself as you count. 

(long pause)

No mistakes, if you make a mistake you must go back to the start again, to 27. 

(long pause)

Continue counting, 27 to 1, keep on with the practice, counting and awareness, awareness and counting. 

(long pause)

Cease your counting of the chest breaths and move your awareness to the throat, please move to the throat. 

(pause) 

Become aware of your breath moving in and out of the throat . . . become aware of this. 

 (pause)

Concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before . . . complete awareness of counting and the breath. 

(long pause)

No sleeping please, just total awareness that you are counting. 

(long pause) 

Keep on with the practice, continue counting your breaths in the throat. 

(long pause)

Stop counting and go now to the nostrils . . . become aware of the breath moving in and out of the nostrils. 

(pause) 

Concentrate on the movement of the breath in and out of the nostrils and start counting as before, you know it very well by now, 27 breathing in, 27 breathing out. 

(long pause)

Complete awareness please, continue counting, no mistakes. 

(long pause) 

Keep on with the practice, continue. 

(long pause)

Image visualization

Stop your counting and leave your breathing . . . we now come to visualization. 

(pause)

A number of different things will be named and you should try to develop a vision of them on all levels . . . feeling, awareness, emotion, imagination, as best you can . . . 

(pause)

If you are able to find this vision your relaxation is complete for the time being . . . and if you are not able to, then you need a little more practice.

(pause)

Burning candle . . . burning candle . . . burning candle . . . endless desert . . . endless desert . . . endless desert . . . Egyptian pyramid . . . Egyptian pyramid . . . Egyptian pyramid . . . torrential rain . . . torrential rain . . . torrential rain . . . snow capped mountains . . . snow capped mountains . . . snow capped mountains . . . Greek temple at sunrise . . . Greek temple at sunrise . . . Greek temple at sunrise . . . coffin beside a grave . . . coffin beside a grave . . . coffin beside a grave . . . birds flying across a sunset . . . birds flying across a sunset . . . birds flying across a sunset . . . red clouds drifting . . . red clouds drifting . . . red clouds drifting . . . a cross above a church . . . a cross above a church . . . a cross above a church . . . stars at night . . . stars at night . . . stars at night . . . full moon . . . full moon . . . full moon . . . smiling Buddha . . . smiling Buddha . . . smiling Buddha . . . wind from the sea . . . wind from the sea . . . wind from the sea . . . waves breaking on a deserted beach . . . waves breaking on a deserted beach . . . the restless sea . . . eternal restless sea . . . eternal restless sea . . . waves breaking on a deserted beach . . . 

(long pause)

Resolve 

Now is the time to repeat your resolve . . . repeat the same resolve that you made at the beginning of the practice, do not change it . . . repeat the resolve three times with full awareness and feeling. 

(pause)

Finish

Relax all efforts, draw your mind outside and become aware of your breathing . . . become aware of the natural breath. 

(pause)

Awareness of the whole body, and awareness of breathing.

(pause)

Your body is lying totally relaxed on the floor . . . you are breathing quietly and slowly. 

(pause) 

Develop awareness of your body from the top of the head to the tips of the toes and say mentally in your mind O-o-o-m-m-m.

(pause) 

Repeat O-o-o-m-m-m mentally to yourself twice more. 

(pause)

Become aware of the floor, and the position of your body lying on the floor . . . visualize the room around you, become aware of your surroundings. 

(pause) 

Lie quietly for some time and keep your eyes closed. 

(pause) 

Start moving your body and stretching yourself. Please take your time, do not hurry. 

(pause) 

When you are sure that you are wide awake, sit up slowly and open your eyes. 

The practice of yoga nidra is now complete.

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.

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
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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