Yoga Nidra Relaxation and Rejuvenation Script

yoga nidra script

Yoga Nidra, or “ yoga nidra script,” is a kind of meditation that has been shown to positively affect stress levels, quality of sleep, and general well-being. 

When and how do you practise Yoga Nidra? 

This script is meant to lead you through yoga nidra script so that you may feel its full advantages and thoroughly immerse yourself in the practice.

Yoga Nidra’s Many Rewards

If you’re a yoga instructor, one of the best ways to help your students unwind and destress is to include meditation practises like yoga nidra script into your classes. You’ll discover a script that you may modify to your liking, as well as a MindEasy video that you can watch as a guide. 

Yoga Nidra: The Steps

The standard sequence of a yoga nidra script session consists of an opening intention, a body scan, mindful breathing, and a closing visualisation. The teacher’s approach and the pupils’ prior knowledge will determine the specifics. The whole 20- to 30-minute screenplay consists of six acts.

Intentions (Sankalpa)

At the beginning of class, have pupils create what is called a Sankalpa. It should be a focused goal for their development as a person or as a spiritual being. 

What about these?

One day, I shall be completely healthy.

I shall realise my divinity.

What no longer serves me, I will release.

I’ve decided to put down the cigarette finally.

My mind will finally be at rest. 

Focus on Noises

You’ll start by having them pay attention to far-off noises. Listening with an open mind, shifting attention to different sounds as they come into focus. The children will be observed from afar at first, then from inside the building, and lastly, from within the classroom itself.

Turning of the Mind

The Yoga Nidra body scan is a quick, sequential examination of every area of the body. When doing yog nidra meditation, performing a full body scan is customary, beginning with one thumb and working your way to the toes.

The Yoga Nidra Body Scan

Mindful breathing is not limited to the counting method used in this script, which is typical in the yoga nidra script. However, when we’ve relaxed with the body scan, counting does redirect the attention, allowing pupils to resist dozing off.

Sensations and Emotions

In this section, students will compare and contrast various bodily experiences, such as pain and pleasure, cold and heat.

This combination of unusual sensations helps the brain form new neural pathways by activating regions that don’t usually work together.


At the end of the yoga nidra script, you’ll guide your students through a guided visualisation meant to bring them into conscious touch with their subconscious.

In this screenplay, the pupils are led through a garden, which may be modified to fit your needs. Students might imagine a night sky complete with stars or a vast desert.


The Yog nidra for sleep is performed when the student is lying on their back in Shavasana, ideally on a yoga mat. Students should bring a blanket and dress in loose, comfortable clothing.

Make sure the room is entirely dark by closing all blinds and drapes. Light some incense, and put on some soothing music.


What are the benefits of yoga nidra?

Combining visual imagery with the restorative yoga position of Shavasana (also known as “corpse pose”) is the simplest way to describe this technique. The purpose of yoga nidra is to induce a deep state of relaxation that is distinct from sleep in that one retains some level of consciousness.

Is yoga nidra effective?

Yoga Nidra is a meditation that emphasises profound rest. Even only the first two levels of mindfulness meditation—body scan and breath awareness—can help reduce stress and improve health.