Guiding Yoga Nidra is a specific skill that combines precise language, appropriate timing, voice quality, and deep personal practice. A 30-minute Yoga Nidra script is provided here as both a practical tool for teachers and a study guide for practitioners. Before using or teaching this script, it is important to understand the stages and principles that make Yoga Nidra effective, rather than merely reading instructions mechanically.
Preparation and Entry
Before beginning, ensure the environment is warm, quiet, and undisturbed. Students should lie in Savasana with a blanket over the body, a folded blanket or pillow under the knees for lumbar support, an eye pillow if available, and arms slightly away from the sides, palms upward. Allow 3–5 minutes for students to settle before speaking.
Guide in a slow, even voice:
"Lie comfortably in Savasana. Allow your body to be completely still. Feel the floor beneath you. Feel your body growing heavy, releasing into the support of the floor. Take one deep inhalation... and a long, slow exhalation. Let go of any effort to hold yourself in position. You are safe. You can be completely still now."
The Sankalpa
"Before we begin, bring to mind your Sankalpa — your short, positive resolve. If you don't have one, use this: 'I am at peace.' State it three times in your mind with complete sincerity and feeling, as if it is already your reality... [pause 45 seconds]. Set it aside now."
Body Rotation (Rotation of Consciousness)
Speak at a pace of approximately one body part every 2–3 seconds. Do not pause long between parts — the rhythm itself is part of the technique. Avoid explanations or instructions during the rotation.
"Right thumb... second finger... third finger... fourth finger... fifth finger... palm of the right hand... back of the right hand... right wrist... forearm... elbow... upper arm... right shoulder... right armpit... right side of the chest... right side of the waist... right hip... right thigh... right kneecap... right calf... right ankle... right heel... sole of the right foot... right big toe... second toe... third toe... fourth toe... fifth toe. [Pause 5 seconds.]
Left thumb... second finger... third finger... fourth finger... fifth finger... palm of the left hand... back of the left hand... left wrist... forearm... elbow... upper arm... left shoulder... left armpit... left side of the chest... left side of the waist... left hip... left thigh... left kneecap... left calf... left ankle... left heel... sole of the left foot... left big toe... second toe... third toe... fourth toe... fifth toe. [Pause 5 seconds.]
Back of the skull... top of the skull... right ear... left ear... right eye... left eye... right nostril... left nostril... right cheek... left cheek... upper lip... lower lip... chin... throat... right collarbone... left collarbone... right side of the chest... left side of the chest... centre of the chest... navel... lower abdomen... whole body together."
Breath Awareness
"Now bring your awareness to the breath. Do not change it — simply observe. Feel the natural rise of the belly on inhalation... the natural fall on exhalation. Count the breaths backwards from 27 to 0: exhale and count 27... inhale and count 26... exhale 25... [continue silently, allowing 20 seconds of silence for counting]. If you lose count, start again from 27. [Allow 2 minutes of silence.]"
Pairs of Opposites
"Now I will name pairs of opposite sensations. Experience each one for a moment as vividly as you can. Do not analyse — simply feel.
Heaviness in the body... lightness in the body. Warmth... cold. Pain... pleasure. Darkness... light. Fear... courage. Sadness... joy. Anxiety... peace."
Visualisation
"Now images will arise in your mind. Receive them without holding onto them or analysing them. Simply watch them come and go like clouds.
A golden sunrise over mountains... a single candle flame in a dark room... a calm ocean at dusk... your own face looking peaceful in sleep... [continue with 8–12 images, pausing 10 seconds between each]."
Return and Closing
"Becoming aware of your Sankalpa again. State it three times with full sincerity... [pause 45 seconds]. Now becoming aware of the whole body lying in Savasana. Feel the floor, the blanket, the room. Awareness of the breath returning... gentle movement in the fingers and toes... take a deep inhalation and exhale with a long, slow sound. When you are ready, turn to the right side and rest there for a moment before sitting up. Take your time. Namaste."
Timing Notes for Teachers
Body rotation: 8–10 minutes. Breath awareness: 3–5 minutes. Opposites: 4–5 minutes. Visualisation: 7–10 minutes. Total: 25–35 minutes. Speak slowly — the most common error of beginning Yoga Nidra teachers is rushing. The pauses between instructions are as important as the instructions themselves.
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