This Yoga Nidra Guided Meditation Script is designed for meditation professionals who wish to guide their clients into deep states of conscious rest and nervous system regulation. This script can be used in private sessions, group classes, therapeutic settings, or recorded offerings such as YouTube videos. Yoga Nidra, often referred to as yogic sleep, allows clients to enter profound relaxation while maintaining gentle awareness, supporting emotional release, stress reduction, and inner balance.
This Yoga Nidra Guided Meditation Script is written with clear pacing, neutral language, and a trauma-aware structure, making it adaptable for a wide range of clients and experience levels. As a facilitator, you may read this Yoga Nidra Guided Meditation Script verbatim or modify pacing and tone to suit your style while preserving its core intention: deep rest, clarity, and restoration through effortless awareness.
Let’s get started.
Yoga Nidra Guided Meditation Script:
Begin by lying down in a comfortable position, preferably on your back, allowing your arms to rest slightly away from your body, palms facing upward. Let your feet fall open naturally. Take a moment to adjust anything you need so your body feels fully supported and at ease. This Yoga Nidra Guided Meditation Script invites you into a state of deep rest, where nothing is required of you except gentle awareness.
Bring your attention to the natural rhythm of your breath. Notice the coolness of the inhale and the warmth of the exhale. There is no need to change the breath—simply observe it. With each exhale, feel your body sinking more deeply into the surface beneath you, as though the earth itself is holding you.
Now, begin a slow rotation of consciousness through the body. Bring awareness to the right hand… the right thumb… index finger… middle finger… ring finger… little finger… the palm of the hand… the wrist… the forearm… elbow… upper arm… shoulder. Allow this entire right side to soften.
Shift awareness to the left hand… thumb… index finger… middle finger… ring finger… little finger… palm… wrist… forearm… elbow… upper arm… shoulder. Feel the left side becoming heavy and relaxed.
Bring awareness to the back of the body—upper back… middle back… lower back… hips. Notice how the body is supported, without effort. Move awareness to the legs—right thigh… knee… calf… ankle… foot… toes. Then the left thigh… knee… calf… ankle… foot… toes. The whole body now rests in stillness.
Bring attention to the front of the body—abdomen gently rising and falling… chest… heart space. Feel a calm, steady rhythm here. Move awareness to the throat… jaw… mouth… lips… cheeks… eyes… forehead… crown of the head. The face is smooth, soft, and relaxed.
Now, gently introduce your intention, or sankalpa. This is a short, positive statement that reflects something you wish to cultivate—peace, clarity, healing, or trust. Repeat it silently three times, planting it like a seed in the fertile soil of awareness. In this Yoga Nidra Guided Meditation Script, your intention is held with ease, not force.
Begin to observe your breath once more, this time counting gently backward from ten to one with each exhale. If the mind wanders, return calmly to the count. Ten… nine… eight… drifting deeper… seven… six… five… halfway into rest… four… three… two… one. Release the counting.
Now imagine yourself in a vast, quiet space—safe, still, and timeless. The air is calm, and there is nothing to do, nowhere to go. In this space, notice a soft inner light glowing at the center of your chest. This light represents awareness itself—steady, calm, and present. With each breath, the light expands gently throughout the body, dissolving any remaining tension.
Allow sensations, thoughts, or emotions to arise and pass like clouds moving across the sky. You remain the observer, resting in awareness. This is the essence of Yoga Nidra—effortless presence, deep rest, and gentle clarity.
Begin to sense the body again as a whole. Notice the subtle movement of breath, the points of contact beneath you, and the quiet energy flowing through you. Repeat your intention once more, trusting that it has been received.
Slowly, bring awareness back to the physical body. Wiggle the fingers and toes gently. Take a deeper breath. When you feel ready, roll onto your side, pausing there for a moment. Then, with ease, return to a seated position or remain lying down if this practice is guiding you into sleep.
As this Yoga Nidra Guided Meditation Script comes to a close, know that the state of deep rest you accessed is always available to you. Carry this sense of calm and renewal with you, allowing it to support you throughout your day or into peaceful sleep.