Yoga Nidra scripts, written out in full
Complete scripts with the pauses marked, free to read aloud, record in your own voice or teach from. Three lengths, three purposes, and a guide to writing your own.
Start here
10-Minute Yoga Nidra Script (Full Text, Free to Use)
A short, complete script for a genuine ten-minute session — timings marked, nothing to improvise.
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Longer, and for a purpose
20 minutes
20-Minute Yoga Nidra Script (Full Text, with Timings)
The standard-length session, written out in full — the classic structure at a workable twenty minutes.
30 minutes
30-Minute Yoga Nidra Script (Full Text, Deep Rest Version)
The long version: extended rotation, opposites, gentle imagery and an unhurried return.
For sleep
Yoga Nidra Script for Sleep (Full Text, No Wake-Up)
A bedtime script with no return section, designed to be abandoned partway through.
For anxiety
Yoga Nidra Script for Anxiety (Full Text, Trauma-Aware)
A cautious, choice-led script for an anxious nervous system — no breath control, no imagery, an exit at every stage.
Morning
Morning Yoga Nidra Script (15 Minutes, Written to Wake You Up)
A fifteen-minute morning version with a brisker rotation and a return that actually wakes you up.
For teachers
How to Write a Yoga Nidra Script: A Teacher's Guide
Stage by stage, with word counts, pacing, language to avoid and the recording details that matter.
For the background to the practice — what it is, where it comes from, how long and how often — see the Yoga Nidra guides.