This Yoga Nidra guided meditation script is designed for you to guide your clients into a deep state of relaxation, known as "yogic sleep." Yoga Nidra facilitates profound relaxation and healing while maintaining awareness, helping your clients release physical, mental, and emotional tension. As a meditation professional, you can use this script to guide your clients through a peaceful experience of deep rest and rejuvenation. Feel free to adapt the pace and tone according to the needs of each individual client. Whether the goal is stress relief, emotional balance, or deep relaxation, this script will help you lead your clients through a transformative practice.

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Yoga Nidra Guided Meditation Script:

Begin by lying down in a comfortable position. Allow your body to fully relax, ensuring your head, neck, and spine are aligned. Rest your arms gently by your sides with your palms facing upward. Allow your legs to lie comfortably apart, your feet naturally falling open. Close your eyes softly and take a deep breath in through your nose. Hold for a moment at the top of your inhale, then slowly exhale through your mouth, releasing any tension with the breath. Feel your body settling into the surface beneath you as you begin to let go of the outside world.

With each exhale, imagine releasing all the weight you’ve been carrying, allowing yourself to sink deeper into relaxation. Feel the ground supporting you fully, and know that in this space, you are completely safe and at ease.

Now, bring your awareness to your body. Feel the connection between your body and the earth beneath you. Start to notice how your body feels—perhaps there is warmth, coolness, or a sense of heaviness or lightness. Whatever you notice, simply observe it without judgment, and allow yourself to relax deeper with each passing moment.

We’ll begin by doing a body scan to help bring awareness to each part of your body. As I call out each body part, direct your attention to it, allowing it to relax. Release any tension you are holding there. Begin with your toes.

Bring your awareness to the toes of your right foot… Gently relax them.
Now the sole of your right foot… Feel it soften, releasing any tension.
The top of your right foot… Let go of any tightness or pressure.
Your right ankle… Relax and release.
Move to your right calf… Feel it grow heavy and relaxed.
Your right knee… Let it soften and relax completely.
Your right thigh… Feel it becoming warm and relaxed.
Your right hip… Release all tension from the hip joint.
Now, bring your attention to the left side of your body.
Start with your left foot… Let it relax fully.
The sole of your left foot… Release any stress, letting it melt away.
Your left ankle… Let go of any tension or stiffness.
Your left calf… Feel it soften and become heavy.
Your left knee… Allow it to completely relax.
Your left thigh… Let it release all tightness.
Your left hip… Relax and let go of any stored tension.

Now, bring your awareness to your lower back… Feel the muscles soften and release all tightness.

Your mid-back… Let go of any stiffness.
Your upper back… Feel it relax, letting go of all tension.
Your shoulders… Allow the weight of the world to melt off your shoulders, and feel them soften.
Your arms, all the way down to your fingertips… Feel each finger, each palm, and the entire arm relax deeply.
Your neck… Let any stiffness dissolve as you soften this area.
Your face… Relax your jaw, unclench your teeth, and soften your eyes and forehead. Feel your entire face soften.
The top of your head… Allow any last remaining tension to release as your body becomes deeply relaxed.

Now, take a moment to notice the state of your body. You are now completely relaxed, both in body and mind. Your body feels heavy and supported by the earth, and your mind is clear and calm. With each breath, you continue to relax even further.

Now bring your awareness to your breath. Gently observe the rhythm of your breathing, noticing how your chest and abdomen rise and fall with each inhale and exhale. Notice the coolness of the air as you breathe in, and the warmth as you breathe out. Allow your breath to become slower and deeper, letting each breath carry you further into a peaceful state of relaxation.

With every breath, feel your body becoming even more deeply relaxed. Allow the breath to cleanse you—cleansing away tension, stress, and anything that no longer serves you. Breathe in peace, and breathe out any remaining discomfort or tightness.

Now, let’s set an intention for this practice, a Sankalpa. This intention is a positive affirmation or goal that you wish to manifest in your life. It may be a simple statement of peace, healing, or a personal goal you want to achieve. Take a moment now to silently repeat your intention to yourself, saying it clearly in your mind. Feel it resonate deeply within your heart. Trust that this intention will guide you throughout the practice.

Now, imagine yourself in a peaceful, serene place. This could be a beach with the soft sound of waves lapping at the shore, a quiet forest where the wind gently rustles the leaves, or a meadow bathed in sunlight with the scent of flowers in the air. Wherever you are, allow the peacefulness of the environment to surround you completely. Feel the air on your skin, the sounds of nature filling your ears, and the warmth of the sun or coolness of the breeze. You are completely safe and at peace in this place.

As you sit or lie in this tranquil environment, feel yourself becoming more deeply relaxed. With each passing moment, allow your mind to let go of any thoughts that may arise. If a thought comes into your mind, simply notice it and let it float away, like a cloud drifting across the sky. Return your attention to the peaceful environment around you and feel yourself becoming even more deeply relaxed with every breath.

You are now in a state of deep calm. Your body is completely relaxed, your mind is at peace, and you are fully present in this moment.

Now, we will deepen the relaxation even further. Imagine a wave of warmth and light slowly spreading from the top of your head down to your toes. This wave of warmth brings a sense of peace and healing, gently releasing any remaining tension. It moves slowly down through your forehead, your eyes, your cheeks, your jaw. It flows down through your neck and shoulders, down through your arms, into your hands, and all the way to your fingertips. The warmth continues down your chest, your abdomen, your lower back, and all the way down your legs to the tips of your toes. As this wave of warmth moves through you, it brings healing and deep relaxation to every part of your body.

In this state of profound relaxation, know that your body and mind are healing. You are releasing anything that no longer serves you, and allowing peace and healing to fill the space within you. Trust that you are exactly where you need to be in this moment, and that everything is unfolding perfectly.

​When you are ready to come back to the present moment, begin to bring your awareness back to the sensation of your body resting on the surface beneath you. Gently wiggle your fingers and toes, bringing some gentle movement back into your body. Slowly, take a deep breath in, and as you exhale, feel your body becoming lighter and more alert. When you’re ready, open your eyes gently and return to the present moment. You are calm, peaceful, and relaxed, and you can carry this feeling with you throughout your day.