This Yoga Nidra script is designed to help guide your clients into a state of deep relaxation, preparing their mind and body for restful sleep. Yoga Nidra, or yogic sleep, is a powerful meditation practice that helps release physical tension, quiet the mind, and bring clients into a state of deep rest. This script can be used during individual sessions, group classes, or as a bedtime practice to aid with sleep. Without further ado, let’s get started.

Script:

"Begin by finding a comfortable position lying down. You can lie flat on your back with your arms resting by your sides, palms facing up. Adjust your body as needed, making sure you feel completely supported and at ease. Close your eyes gently, allowing them to soften. Take a slow, deep breath in…and as you exhale, feel your entire body begin to relax and let go of the day’s stress.

Start by bringing your attention to your breath. Notice the natural rhythm as you inhale…and exhale. There’s no need to change anything—simply observe your breath as it flows in and out. With each inhale, imagine drawing in calm and relaxation. With each exhale, release any tension or tightness you may be holding onto.

Now, take a moment to set an intention for this practice—a sankalpa, a heartfelt resolve. This could be a simple, positive statement such as 'I am calm,' 'I am relaxed,' or 'I am ready for deep, restful sleep.' Silently repeat your intention to yourself three times, letting it sink deeply into your mind.

We will now begin a body scan, guiding your awareness through each part of your body. Simply follow my voice, noticing sensations without trying to change them. Allow yourself to simply be present with what is.

Bring your awareness to your toes. Feel the relaxation spreading through each toe, letting them soften and release. Now, move your attention to your feet, feeling the heels, soles, and tops of your feet relaxing completely. Imagine any tension melting away.

Shift your focus up to your ankles and lower legs. Feel a sense of heaviness and relaxation spreading through your calves and shins. With each breath, allow this area to soften and let go.

Now, bring your awareness to your knees and thighs. Feel the muscles here releasing any tightness, becoming soft and relaxed. Imagine a warm wave of relaxation washing over your entire lower body, bringing a deep sense of calm.

Move your attention up to your hips and pelvis. Feel the weight of your hips sinking into the surface beneath you, fully supported and grounded. Let any tension in your lower back dissolve as you breathe out.

Now, bring your focus to your abdomen. Notice the gentle rise and fall with each breath. Feel your stomach softening, releasing any knots or tension. Imagine your breath filling this area with a soothing, warm light, bringing comfort and relaxation.

Shift your awareness up to your chest. Feel your lungs expanding with each inhale, and as you exhale, let your chest relax completely. Notice the steady rhythm of your heartbeat, calm and steady. With each breath, feel your heart space softening, filled with a sense of peace.

Now, bring your attention to your shoulders. Notice if there’s any tightness here, and as you breathe out, let your shoulders drop away from your ears, releasing any tension. Feel the relaxation spreading down through your arms, into your elbows, forearms, wrists, and hands. Let your fingers uncurl and relax completely.

Move your focus to your neck and throat. Feel the muscles here softening, letting go of any tightness. Allow your jaw to relax, letting your mouth open slightly if it feels comfortable. Feel your cheeks, eyes, and forehead soften, releasing any remaining tension in your face.

Bring your awareness now to the top of your head. Imagine a warm, gentle light shining here, filling your entire head with a sense of calm and peace. Let this light spread down through your entire body, from the top of your head to the tips of your toes, bringing a deep sense of relaxation and stillness.

Now, take a moment to return to your sankalpa, your intention for this practice. Silently repeat it to yourself three times, feeling it resonate deeply within you.

As you rest here, allow your mind to drift, knowing that you are safe and supported. You are in a state of deep relaxation, a place of stillness and peace. Trust that your body knows how to heal and restore itself during this time of rest.

​When you’re ready, begin to gently bring your awareness back to the present moment. Feel the surface beneath you, the air on your skin, and the gentle rhythm of your breath. Start to invite small movements back into your body—wiggle your fingers and toes, gently stretch your arms and legs. Take one final deep, nourishing breath in…and as you exhale, slowly open your eyes. Carry this sense of relaxation and peace with you into the rest of your evening. Allow yourself to drift off into a deep, restful sleep whenever you’re ready."