Yoga Nidra, or “yogic sleep,” is a powerful guided meditation technique that promotes deep rest, emotional healing, and nervous system regulation. Whether you’re new to the practice or a seasoned meditator, having the right Yoga Nidra script or audio session can elevate your experience. Below, we explore some of the best Yoga Nidra resources available today—ranging from free online recordings to professional scripts you can use for self-guidance or teaching.
What Makes a Great Yoga Nidra Script or Session?
Before diving into specific recommendations, it helps to understand what to look for in a high-quality Yoga Nidra experience:
- Clear, calm voice and pacing
- Structured flow (e.g., body scan, breath awareness, visualization, intention)
- Relaxing background music or silence
- Length suited to your time and goals (short for mid-day breaks, longer for deep healing)
- Support for specific needs, such as anxiety relief, trauma recovery, sleep improvement, or manifestation
1. Insight Timer – Guided Yoga Nidra Sessions (Free App)
Why it’s great:
Insight Timer is a free meditation app with a vast library of Yoga Nidra sessions. Top teachers like Jennifer Piercy and Ally Boothroyd offer soothing, trauma-informed practices designed for deep rest and inner clarity.
Top session to try:
“Healing Through Yoga Nidra” by Jennifer Piercy – Ideal for evening relaxation or emotional release.
2. “iRest Yoga Nidra” by Richard Miller (Paid & Certified Program)
Why it’s great:
iRest is a clinically tested form of Yoga Nidra developed by Dr. Richard Miller. It’s widely used in VA hospitals and trauma centers, making it perfect for those seeking deep emotional support and healing.
Top session to try:
“iRest for Sleep” – A 35-minute practice that guides you gently into a state of deep awareness before sleep.
3. Daring to Rest™ with Karen Brody (Empowering for Women)
Why it’s great:
Karen Brody’s “Daring to Rest” movement focuses on rest as a tool for transformation, especially for women experiencing burnout or emotional fatigue.
Top session to try:
“Rest Meditation: The Body Temple” – An audio that promotes body love and confidence while calming the nervous system.
4. Yoga Nidra Script for Stress and Anxiety (DoYogaWithMe)
Why it’s great:
For those who prefer reading scripts aloud or recording their own versions, DoYogaWithMe offers free downloadable scripts that follow a traditional Yoga Nidra format.
Top script to try:
“20-Minute Guided Yoga Nidra for Calming the Mind” – Great for a lunch break reset or winding down after work.
5. Ananda Yoga Nidra Audio Sessions (Traditional & Spiritual Focus)
Why it’s great:
For those seeking a more spiritually rooted experience, the Ananda School of Yoga offers Yoga Nidra sessions inspired by Paramhansa Yogananda’s teachings.
Top session to try:
“Yoga Nidra for Inner Peace” – A calming practice combining deep relaxation with spiritual visualization.
6. Script: Self-Guided Body Scan and Breath Awareness
Why it’s great:
Perfect for teachers or advanced practitioners, this simple yet effective Yoga Nidra script includes:
- Body scan from toes to head
- Breath awareness
- Visualization of a calm lake or peaceful light
- Sankalpa (intention setting)
- Gradual reawakening
Use this to guide your own sessions or record it with your preferred music.
7. YogaDownload – Yoga Nidra Audio Library (Membership-based)
Why it’s great:
YogaDownload offers a diverse selection of Yoga Nidra recordings—some focused on chakra balancing, others on goal setting or releasing stress.
Top session to try:
“Yoga Nidra for Healing” by Lisa Richards – A therapeutic session great for emotional recovery.
8. YouTube Channels for Free Yoga Nidra
Several YouTube creators offer excellent free content:
- BoonTV – Calming voice and simple visualizations
- Ali from LightenUp – Trauma-informed Yoga Nidra
- Yoga with Melissa West – Gentle and grounding flows
Top session to try:
“Yoga Nidra for Self-Love and Acceptance” – 30 minutes of body positivity and emotional grounding
Final Thoughts: Choose What Resonates With You
Whether you’re looking to fall asleep, manage stress, connect with your inner self, or create your own Yoga Nidra practice, there’s a script or session out there for you. Explore different voices, lengths, and themes to discover what resonates most with your current needs.
Try a few different sources, mix them up depending on your mood, and consider revisiting your favorite sessions regularly for deeper emotional healing and mental clarity.
Namaste and happy resting. 🧘♀️💤