In our fast-paced world, finding genuine rest can seem impossible. Traditional sleep doesn’t always address the mental chatter that keeps us restless. Enter Yoga Nidra, a guided relaxation practice often called “yogic sleep.” Through carefully crafted verbal scripts, Yoga Nidra leads practitioners into a state between wakefulness and sleep—where the body rests deeply, but the mind remains aware. Whether you’re a seasoned yogi or a complete beginner, using Yoga Nidra scripts can help you relax, reduce stress, and wake up feeling truly rejuvenated. Below are four distinct Yoga Nidra scripts designed to guide you into profound calm.
1. Body Scan Yoga Nidra Script
Preparation
Lie comfortably on your back, arms at your sides, palms facing up. Close your eyes and take several slow, deep breaths in through the nose and out through the mouth. Let your body sink fully into the floor. When you feel settled, allow breathing to return to a natural rhythm.
Script
- Right Hand
“Gently bring awareness to your right hand. Feel the weight of your fingers, the palm, the back of your hand. Notice any warmth or tingling—that is perfectly fine. Simply observe. - Right Arm
“Expand your awareness up to your right wrist, forearm, elbow, and shoulder. Sense the entire right arm relaxing into the mat. Let go of any tightness, allowing a wave of calm to wash from fingertips to shoulder. - Left Hand and Arm
“Shift attention to your left hand. Feel each finger, the palm’s texture, and the back of your hand. Slowly move awareness up your left wrist, forearm, elbow, and shoulder. Notice the left arm growing heavy and at ease.” - Torso and Back
“Bring awareness to your chest and back. Feel the gentle rise and fall of your breath. Notice how your chest expands on the inhale and softens on the exhale. Allow any tension in your back to release into the floor, vertebra by vertebra.” - Right Leg
“Now turn attention to your right leg. Feel your right thigh, knee, calf, ankle, and foot. Sense any sensations there—heaviness, warmth, or tingling. Let the entire right leg become heavy, relaxed, and supported by the floor.” - Left Leg
“Move your awareness to your left leg. Notice the left thigh, knee, calf, ankle, and foot. Allow any tightness to dissolve, letting your left leg rest fully.” - Head and Face
“Finally, bring awareness to your head. Relax your scalp, forehead, eyes, cheeks, jaw, lips, and tongue. Feel your entire face releasing—like melting clay. Notice the ease in your head as it rests fully on the surface.”
Conclusion
“Allow your entire body to rest in this state of deep relaxation. Simply follow your natural breath. Remain here as long as you need, feeling grounded and at peace. When you’re ready to return to wakefulness, wiggle your fingers and toes, then slowly roll onto your right side. Rest there for a moment before gently pressing up to a seated position. Take a final, deep breath and open your eyes when you’re ready.”
2. Breath Awareness Yoga Nidra Script
Preparation
Lie down comfortably, closing your eyes. Place one hand on your chest and the other on your belly. Take a few deep, cleansing breaths: inhale through the nose, exhale through the mouth. Then allow breathing to return to its natural rhythm.
Script
- Counting the Breath
“Begin by noticing the flow of your breath. With your next inhale, count ‘one’ silently. On the exhale, count ‘two.’ Continue counting each inhale and exhale up to five, then start again at one. If your mind wanders, gently bring it back to the breath and begin counting anew.” - Cool Inhalation, Warm Exhalation
“Shift your attention to the sensations at your nostrils. Feel the cool air as you inhale and the warm air as you exhale. Let your awareness gently follow each breath—cool, then warm.” - Full-Body Breathing
“Now, imagine your breath traveling through your entire body—from the crown of your head to the tips of your toes. Inhale, filling every cell with life-giving oxygen. Exhale, releasing all tension and fatigue out through the soles of your feet.” - Ocean Waves
“Visualize your breath as gentle ocean waves washing over you. Inhale as the wave rises, Exhale as it recedes. With each breath, feel yourself becoming more buoyant, gently supported by the ebb and flow.” - Return to Natural Rhythm
“Gradually let go of the counting. Simply rest your attention on your natural, effortless breath. Notice its soothing rhythm, the way it nourishes you. Allow the breath to guide you into deeper relaxation.”
Conclusion
“Remain with your breath as long as you need. When you’re ready to awaken, deepen your next inhale, wiggle your hands and feet, and gently roll onto your right side. Sit up slowly, maintaining the calm you’ve cultivated. Take a final breath and open your eyes, carrying this sense of peace into your day.”
3. Visualization Yoga Nidra Script
Preparation
Lie on your back, arms and legs comfortably extended. Close your eyes and take a few deep breaths, letting the body relax completely into the surface below.
Script
- Safe Place Imagery
“Imagine yourself standing at the edge of a serene forest. The air is crisp, and dappled sunlight filters through the canopy above. With each breath, you step onto a soft, mossy path. Notice the scent of pine and earth. Feel the gentle warmth of the sun on your skin.” - Exploring the Forest
“As you walk, you hear leaves rustling and distant birdsong. You come across a small clearing with a crystal-clear pond. The water’s surface reflects the sky—azure, cloudless. Carefully, you sit on a smooth rock at the water’s edge, feeling its cool surface beneath you.” - Connecting with Nature
“You reach out and touch the water, noticing its refreshing coolness. Ripples spread outward, and with each ripple, you feel tension leaving your body. Inhale deeply, drawing in the forest’s fresh energy. Exhale, releasing stress into the earth.” - Receiving Forest Wisdom
“In this place, you sense the forest’s wisdom—unhurried, ever-present. Allow the forest’s calm to seep into your mind. Any worries you hold can dissolve into these woods, carried away by the gentle breeze.” - Planting Your Intention
“As you rest by the pond, plant a seed in your heart—a seed of calm, healing, or clarity. Visualize this seed embedded in your chest, glowing with gentle light. Know that this intention will grow within you, supporting you long after this practice ends.”
Conclusion
“Slowly, begin to deepen your breath, bidding farewell to your forest sanctuary. Feel the ground beneath you as you return to the room. When you’re ready, gently wiggle your fingers and toes, roll onto your right side, and rise to a seated position. Carry this forest’s calm and the glowing seed of intention with you into your waking life.”
4. Heart-Centered Loving-Kindness Script
Preparation
Lie comfortably, placing one hand over your heart and the other over your belly. Close your eyes and breathe deeply a few times, allowing the body to relax.
Script
- Awareness of Heartbeat
“Feel your heartbeat beneath your hand. With each pulse, notice the gentle rhythm that sustains your life. Allow your breath to soften, syncing with your heartbeat.” - Self-Compassion Mantra
“Silently repeat these phrases, directing them to yourself: ‘May I be safe. May I be peaceful. May I be happy. May I live with ease.’ With each phrase, feel warmth spreading from your heart down to your whole body.” - Sending Kindness to Others
“Now, bring to mind someone you deeply care for—perhaps a family member or close friend. Visualize their face and softly repeat: ‘May you be safe. May you be peaceful. May you be happy. May you live with ease.’ Feel kindness radiate from your heart toward them.” - Extending Compassion to All
“Expand this circle of loving-kindness to include neighbors, acquaintances, and eventually, all beings everywhere. Silently offer: ‘May all beings be safe. May all beings be peaceful. May all beings be happy. May all beings live with ease.’ Let this compassion fill every corner of your being.” - Absorbing the Loving Energy
“Return your attention to your own heart. Breathe in the caring energy you have generated. Feel it permeate every cell—nourishing and soothing you. Know that this loving energy is always within your reach.”
Conclusion
“Remain here as long as you wish, resting in the warmth of loving-kindness. When you feel ready, deepen your breath, gently wiggle your fingers and toes, and roll onto your right side. Pause before pushing up to a seated posture. Open your eyes, carrying this expansive love into each moment of your life.”
Conclusion
Yoga Nidra scripts are powerful tools to facilitate deep relaxation and rejuvenation. By engaging the body, breath, and imagination, these guided practices help dissolve stress, improve sleep, and cultivate inner peace. Whether you choose a body scan, breath-centered practice, visualization, or loving-kindness focus, committing to regular Yoga Nidra can transform your well-being. Choose a script that resonates, find a quiet space, and allow the gentle guidance to lead you into the restorative world of yogic sleep.