Yoga Nidra Script for Sleep and Mental Health

What if I told you Yoga Nidra Script could improve your sleep and mental health? Have you ever wished you could fall into a deep and perfect sleep? The kind of sleep that leaves you feeling rejuvenated and refreshed?

Have you wished for a peaceful, calm mind with less stress, worry, and depressed feelings?

Suppose you’re like many people, quality sleep and a calm mind probably feel like an unattainable luxury! But, in this article, we’re going to explore how you can improve your sleep quality and mental health with a Yoga Nidra Script.

What is Yoga?

Most people are familiar with yoga, but yoga Nidra is slightly different. We’re going to unpack those differences by delving into the history of yoga and learning what makes the history of yoga Nidra unique from the traditional yoga you know and love. 

Regular, everyday yoga is known for its calming properties by promoting deep relaxation. These benefits have made yoga a widely popular and beloved activity for people worldwide.

But yoga isn’t just a new, modern trend. It might surprise you to know that yoga has been around for more than 5,000 years! 

When Did Yoga Start?

Historians find it difficult to pinpoint the precise country and year of yoga’s origin, but we do know that mentions of yoga first appeared in a sacred text from India called the Rig Veda.

The Rig Veda was written over 5,000 years ago, and it was passed down through multiple generations.

This period is typically called the “pre-classical yoga age,” and historians believe that yoga was most commonly practiced by the Indus-Sarasvati people in Northern India. 

girl doing yoga nidra script
There are dozens of variations of yoga practices. Each one designed for specific benefits to the mind, body and soul.

Modern Day Yoga

These early yoga beliefs were soon refined and modernized until they evolved into the yoga we know and practice today. Today, we love yoga for its relaxing poses and its ability to heighten our spiritual experience.

We use yoga poses to burn calories, connect with friends, and get in touch with our deepest selves. We know yoga as a mindful practice that unites our minds, bodies, and spirits in a state of peace. 

Through yoga, we form communities and access a heightened sense of self-awareness. We learn routines from our yoga teacher and form groups of like-minded and motivated people.

Connection and Community Through Yoga

When we connect with these varied aspects of yoga, we are tapping into something much more significant and deeper than ourselves.

We are connecting with an ancient sacred practice that has evolved through the centuries to become a treasured facet of modern life. 

But it might surprise you to know that yoga practice can be so much more! And that’s where yoga Nidra comes in. 

What is Yoga Nidra?

Although yoga can be relaxing, many people practice a more intense form of yoga to burn calories. So yoga is a highly versatile art; it can be used for exercise, and it can put you to sleep! In fact, that’s what yoga Nidra is all about! 

Often called “the yogic sleep,” Yoga Nidra is a specialized subset of yoga that focuses on cultivating peaceful, dreamlike sleep.

As with any form of yoga, yoga Nidra can be intense or more relaxed, depending on the preference of the individual practitioner. 

An “intense style of relaxation” might sound like an oxymoron, but with yoga Nidra, this is absolutely possible! In fact, for very stressed people, a more intense form of yoga Nidra may be necessary to help them achieve maximum relaxation. 

What Are The Benefits of Yoga Nidra?

Yoga Nidra can provide several benefits for your mental health. Practicing this form of yoga has been proven to decrease depression and anxiety and promote stress relief and an overall sense of calm. 

Because yoga Nidra involves deep breathing exercises and mindful body scans, this specific form of yoga requires you to get in touch with your physical body on a deeper level.

As you get in touch with your mind and body, you can identify the factors causing your depression and anxiety, including unsealed traumas. 

Mental Health Benefits

Identifying these causes is the first step to working through your trauma and healing from it. Yoga Nidra also allows its practitioners to access their emotions in a new and more freeing way.

When you’re in a hypnagogic state of deep and dreamlike relaxation, it’s difficult to suppress your feelings or think about what you “should” or “shouldn’t” feel. 

So, a yoga Nidra session allows you to transcend these constraints and access your real, authentic emotions and a deeper state of consciousness.

This, in turn, empowers you to be honest with yourself about what you’re feeling and work through the emotions and experiences that are causing you distress. 

Stress Reduction 

Consistently practicing yoga Nidra over time can significantly impact your mental health and improve your quality of life. 

Yoga Nidra has also been proven to reduce stress in the people who practice it.

When you learn to cultivate a deep, dreamlike sense of sleep, you will also develop a deep understanding of peace that follows you throughout your day and minimizes your daily stress. 

Deep Sleep Relaxation

Many people are sold on the best way to achieve deep sleep relaxation, and that’s by using a Yoga Nidra Script.

Because yoga Nidra is all about cultivating a deep and peaceful mind, it’s no surprise that practicing yoga Nidra will improve the quality of your sleep.

Many people find it difficult to achieve truly restful sleep in today’s chaotic world. Whether we’re staying up late for work or school or your anxiety keeps you up at night, an overwhelming amount of people struggle to sleep. 

Yoga Nidra effectively acts as sleep therapy and trains you to develop a healthy relationship with sleep that will leave you feeling well-rested and refreshed! 

Help with Chronic Pain

Yoga Nidra can also be beneficial because it assists in the management of chronic pain.

Many people who live with fibromyalgia, arthritis, and other chronic pain conditions can benefit from achieving a sense of deep and progressive muscle relaxation that allows them to access a transcendent state of calm.

Ultimately, achieving this state through yoga Nidra can reduce pain with consistent practice. 

How to Write Your Perfect Yoga Nidra Script

So, now that we’ve learned more about what yoga Nidra is, how it works, and how it can help people, it’s time to take a closer look.

In this section, we’ll explore the steps you can take to practice yoga Nidra yourself. And it all starts with writing your perfect yoga Nidra script. 

We’ll start with two simple questions: what is a yoga Nidra script? And why do you need one? Well, for starters, a yoga Nidra script isn’t a script in the same sense as a movie script.

Instead, it’s something you write for yourself so you can repeat it during your yoga Nidra sessions. 

This type of script helps guide your mind in the right direction and keep you focused on the healing power of your session.

The more you engage with your script, the more you will be able to lose yourself in your session and maximize the benefits of your experience with yoga Nidra. So, let’s take a look at the steps for creating your perfect yoga Nidra script. 

Set The Stage For Your Yoga Nidra Script

Before you write your yoga Nidra script, it’s crucial to prepare the right environment. To create that environment, you’ll need to do a few things. 

  • Find a space that’s not too hot or too cold
  • Remove all distractions as much as possible 
  • Set the mood with low light and calming music
  • Focus on your breathing

Once you’ve set the mood using these tips, you can work on your yoga Nidra meditation script.

The specifics of a script will vary from person to person; everybody experiences yoga differently, and everybody needs something different from their session.

So, make sure you tailor your script to your individual need. But, with that said, every yoga Nidra script will contain the following core ingredients: 

An Affirmation 

Start with an affirmation that reflects a truth you want to re-enforce or something you want to have. For example, you might start with something like, “I am peaceful” or “I am happy.” 

Make sure you say it in the present tense rather than saying something like, “I will be happy.”

Using the present tense is important because it empowers you to manifest genuine and immediate change in yourself in the present moment. Say your affirmation three times as you get started. 

Body Scanning in Your Yoga Nidra Script

Scanning each part of your body is a core component of yoga Nidra, so this is your second— and very important— step.

To practice this, you might start by cultivating a heightened awareness of specific body parts like your left thumb, upper lip, upper arm, left thigh, or big toe. Then increasing your awareness of every other body part after that until you have scanned your entire body. 

Yoga Nidra practice brings a focus on your whole body and takes your mind off every other thought. By getting specific about the different parts of the body, your mind has no choice but to block all other insignificant worry or emotions. Here’s one example of a body scan session –

Right Side

Focus on your right hand, right hand thumb, index finger, middle finger, right ring finger, pinky, and then all five fingers. Move to the right palm, then to the back of the hand, then entire hand.

Move to the right wrist, forearm, right elbow, up your arm, right shoulder, under armpit, down the waist, right side of your hip, right thigh, right knee, calf and shin, ankle, sole of the right foot, right heel, then top of the right foot. The big toe, and each toe in order to the pinky toe.

Left Side

Next, focus your attention on your left hand thumb, index finger, second finger, third finger, ring finger, pinky finger, then palm of the hand. Next, move to the back of your hand, the entire hand, left wrist, forearm, left elbow, upper arm, left shoulder blades, left armpit, hip left leg, thigh, left knee, calf and shin, bottom of left foot, left heel, top of the foot, big toe, second, third, fourth and pinky toe. Then all five toes and the whole foot, then the entire left side of your body.


Focus your attention on your back side, right shoulder blade, entire right back area, then move to the entire left back area.

Next, move to the lower back and spine, tailbone up to your head, then your entire spine, entire back, neck, back of the head, top of your head, and entire backside of your body.


Now bring attention to the front of your body starting at your forehead. right side and left side of your forehead, right eyebrow, left eyebrow, between eyebrows, right eye, then left eye. right ear, left ear, each cheek, each nostril, back of your nose to the tip of your nose. upper lip, lower lip, teeth, tongue, chin, throat, right and left collarbone, right and left chest, your entire chest, upper and lower abdomen, navel, and finally the entire front part of the body.

Whole body

Now, focus on entire parts of the body, right leg, left leg, then both legs together. Right arm, left arm, then both arms together. Then the entire body altogether.

Heavy and Light

Next, focus on your body feeling heavy, then very heavy. Switch to your body feeling light, then very light.

Now, your body becomes cold, then hot. Next, think about intense pain, then think about extreme joy.

Developing Mindful Breathing 

Mindfulness and self-awareness are essential parts of yoga Nidra, so make sure to concentrate on your breathing and breath awareness as you scan your body and repeat your affirmation. 

Use natural breath without over-breathing.

When taking a deep breath, inhale and exhale slowly and consistently.

Greeting Your Feelings 

Don’t forget to acknowledge and welcome your feelings without judgment! As you practice yoga Nidra, you will likely experience a range of different thoughts and feelings.

Some of them may be positive; others, not so much. But no matter what you experience, it’s important to avoid judging these feelings or becoming anxious about them. 

Instead, greet your feelings as temporary visitors and allow them to come and go without judgment or fear. 

Practicing these steps together will help you develop a yoga Nidra script that uniquely works for you.

By consistently practicing this script through your sessions, you will be able to achieve a relaxed and dreamlike state of peace that will improve your mental health, stress, sleep, and chronic pain. 

Here are a few additional resources for body scan PDF examples to get you started on your Yoga Nidra Script journey.

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