Lie down in Shavasana on a firm,
Comfortable surface like a yoga mat.
Use a blanket for warmth and a small pillow or folded blanket under your head to keep your chin slightly lower than your forehead.
Close your eyes.
Take a deep breath in through your nose and let it out with a long,
Soft sigh.
Repeat three times.
Exhaling all worries and distracting thoughts.
Mentally state,
I am aware and I am going to practice Yoga Nidra.
I will remain awake until the end.
Finding your Sankalpa,
Your intention for practice today.
Examples,
I am at peace.
I am relaxed and happy.
I am free from anxiety.
Repeat your Sankalpa mentally three times with full sincerity and faith.
Rapidly move your awareness through different body parts as they are named.
Do not move the physical part,
Just touch it with your mind.
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Shoulder,
Armpit,
Right waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of foot,
Big toe,
All five toes,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Left forearm,
Elbow,
Shoulder,
Armpit,
Right,
Left waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Left heel,
Sole of the foot,
Big toe,
All five toes,
Right shoulder blade,
Left shoulder blade,
Spine,
Lower back,
Buttocks,
Top of the head,
Forehead,
Eyebrows,
Eyes,
Cheeks,
Nose,
Lips,
Jaw,
Throat,
Chest,
Navel,
Abdomen,
Pelvis,
The entire right leg,
The entire left leg,
Both legs together,
Both arms together,
The whole head,
Whole body on the floor.
Become of your natural breath flowing in and out of your nostrils.
Mentally count your breath from 10 to one.
Example,
I am breathing in 10.
I am breathing out 10.
If you lose track,
Simply start again at 10.
Imagine the breath flowing in through the right nostril and out through the left.
Then in through the left and out through the right.
Repeating three times more on each side.
Feel your body becoming extremely heavy,
Sinking into the floor.
Now feel your body becoming weightless and light as if floating away from the ground.
Recall the sensation of intense heat,
Like standing in the blazing sun.
Now switch to a sensation of icy cold,
Like standing in the snow.
Imagine walking on a deserted beach at sunrise or through a lush forest.
See the colors,
Hear the sounds and feel the breeze on your skin.
Taking a couple of moments here.
Staying in that forest.
Now returning back to your breath.
Return to your original intention and repeat it mentally three times with absolute conviction.
Gradually become aware of the room around you.
Listen for distant sounds and sounds inside of the room.
Begin to wiggle your fingers and your toes.
Take a deep full body stretch.
Roll on to your right side for a few moments.
Before slowly pressing up into a seated posture.
The practice is now complete.
