Venture deep into your physical and energetic structures. Note any sensations or experiences linked to restricted energy, and direct restorative energy to these locations for profound healing.
Recommended Preparation and Post-Practice Routines:
Warm up with asanas or deliberate movements that mobilize the spine in all directions – flexion, extension, rotation, lateral bending, and inversions if accessible.
Incorporate a few minutes of Samana Mudra before or afterward to harmonize, soothe, and balance vital energy (prana) and elemental forces.
Begin or conclude with a mantra intended to generate prana, such as: Om Haum Joom Saha
Grounding and Settling In
Assume a position of comfort, either lying down or seated with support.
If supine, use a slim cushion or folded blanket beneath your head to maintain proper alignment—avoid excessive loft.
Feel free to cover yourself with a blanket.
Attend to any needs to ensure maximum comfort for this Yoga Nidra session aimed at stimulating energetic restoration. (pause)
If adopting Savasana: Let the legs relax naturally apart, feet falling outward. Position the arms slightly away from the torso, allowing space under the armpits, with palms oriented upwards. (pause)
In any posture, ensure the shoulders are detached from the ears. (pause)
Verify that your head position is comfortable, aligned, and centered. (pause)
Confirm that everything feels absolutely correct. Make any minor necessary adjustments. (pause)
Allow your entire physical form to achieve the highest possible level of ease. (pause)
Sense the grounding support beneath you, allowing its stability to receive you as you fully yield to the pull of gravity. (pause)
Sink into this reliable foundation. (pause)
Draw a significant breath in… and upon releasing it, consciously let go of any tasks or thoughts you feel obligated to manage presently. (pause)
There is no requirement for action. Nothing demands your mental processing. Set all concerns aside for now. (pause)
Direct your entire focus inward. (pause) Inhale, anchoring yourself in the present sensation.
Exhale, releasing anything existing outside of this immediate moment.
Inhale, being fully present right here.
Exhale, surrendering anything occurring outside the scope of right here, right now. (pause)
Become acutely aware of your physical form. Register your entire being, from the crown of your head down to the tips of your toes, and equally, from the tips of your toes up to the very top of your head.
Experience deep inner stillness throughout your entire body. (pause)
You retain the freedom to shift your body whenever necessary, but strive for a level of comfort where the impulse to move subsides. (pause)
Settle into this perfect ease.
Utter comfort. Profound stillness.
Complete effortlessness. (pause) Alert and aware.
The state of Yoga Nidra has now commenced. (pause)
Sankalpa (Intention Setting)
Bring your awareness to encompass your physical structure. Your entire body.
Perceive your whole physical form simultaneously. (pause)
Imagine your entire physical structure is breathing. (pause)
Sense that accompanying the body’s respiration, there is an exchange of energetic matter, moving both from external sources into your core, and vice versa. (pause)
Relate to your body as an energetic field, actively participating in giving and receiving energy. (pause)
This vital energy is what we term prana. It is the essential component for your vitality and the catalyst for your restoration.
Within this segment of Yoga Nidra, we will explore the deeper dimensions of your energetic body.
For this moment, mentally sweep through your physical or energetic form and note any areas that register as subdued, restricted, or lacking vibrant color. (pause)
These indications point to zones where prana, the life force, is not traversing unimpeded.
Formulate this resolution internally now: “Prana flows smoothly and brings healing to me.” (pause)
Accept this as factual, even at this precise moment.
“Prana flows smoothly and brings healing to me.” (pause)
Once more, affirm this with the unwavering conviction that this intention is already manifesting its reality.
“Prana flows smoothly and brings healing to me.” (pause)
Feel this declaration fully absorbed into your inner mechanism, already initiating its transformative effect from within outwards. (pause)
Rotation of Consciousness (Body Scan)
Now, draw your focus deep into the physical framework, investigating it systematically, moving from one designated point to the next.
Allow your awareness to pivot fluidly between different body parts.
Avoid lingering excessively on any single point.
There is no requirement for intense concentration, deliberation, or analysis.
Simply guide your awareness swiftly and flexibly. Commence with the right-hand side.
Attend to the right hand Right hand thumb
Index finger Middle finger Ring finger Little finger
Palm area Base of the hand Wrist
Forearm Elbow
Upper arm Shoulder Armpit
Right rib cage Right flank Hip
Thigh Knee Lower leg Ankle Heel
Bottom of the foot Top of the foot Right big toe Second toe Third toe Fourth toe Fifth toe
Allow awareness to travel onward Shift to the left side
Attend to the left hand Left hand thumb
Index finger
Middle finger Ring finger
Little finger
Palm area Base of the hand Wrist
Forearm Elbow Upper arm Shoulder Armpit
Left rib cage Left flank Hip
Thigh Knee Lower leg Ankle Heel
Bottom of the foot Top of the foot Left big toe Second toe Third toe Fourth toe Fifth toe
Alert and engaged
Move to the scalp’s apex
Crown of the head Forehead
Right side temple Left side temple Right eyebrow Left eyebrow Center point between eyebrows
Sweep awareness across Right eye
Left eye Right ear Left ear Right cheek Left cheek Right nostril Left nostril Upper lip Lower lip Chin
Throat center Right collarbone Left collarbone
Right side of the breast area Left side of the breast area
Heart center
Navel region
Lower belly Pelvic structure
Transition to the posterior aspect Right buttock
Left buttock Lower back Mid-back Upper back
Right shoulder blade Left shoulder blade Back of the neck Back of the head Crown of the head
Move awareness down covering the entire right leg The entire left leg
Both lower limbs collectively
The totality of the central trunk
The entire right arm The entire left arm Neck region
Head
The complete front aspect of the body The complete rear aspect of the body
Perceive the whole body as one integrated structure now
The entire physical form together
The entire physical form together (extended silence) Feel the body as an encompassing field of energy. An energetic voyage is about to commence. Specific body regions will be named.
Experience these locations through their energetic signature, rather than purely physical sensation.
Begin by directing attention to the space between the eyebrows—sense the energetic presence of the brow center. Effortlessly maintained.
The hollow at the base of the throat
Explore inward, descending to the core of the right shoulder joint.
Guide awareness down through the inner substance of the upper arm bone to the elbow articulation.
Continue down through the center of the forearm bones to the wrist articulation. Register any energetic perception.
Any form of experience or sensation is welcome. The right thumb
The apex of the index finger
Apex of the middle finger Apex of the ring finger Apex of the little finger
Any perceptions or sensations are welcome. The wrist joint
Elbow joint Shoulder joint
Hollow of the throat
Transition across to the left shoulder joint
Awareness penetrates deeply, through the core of the left upper arm bone Descending to the elbow joint
Down to the wrist joint
Vibrations, subtle light, or colors may manifest The left thumb
Apex of the index finger Apex of the middle finger Apex of the ring finger Apex of the little finger
Ascend back to the wrist joint Elbow joint
Shoulder joint Hollow of the throat The heart center
The right side of the chest The heart center
The left side of the chest The heart center
The navel center Apex of the tailbone The right hip joint
Down through the core structure of the right upper leg bone to the knee joint Down to the ankle joint
The right big toe
Apex of the second toe Apex of the third toe Apex of the fourth toe Apex of the smallest toe
Ascend back to the right ankle joint Knee joint
Hip joint
Apex of the tailbone
Sweep awareness across to the left hip joint
Down through the core structure of the left upper leg bone to the knee joint Down to the ankle joint
The left big toe
Apex of the second toe Apex of the third toe Apex of the fourth toe Apex of the smallest toe
Ascend back to the left ankle joint Knee joint
Hip joint
Apex of the tailbone Experiencing these centers energetically The navel center (pause) The heart center (pause)
Hollow of the throat (pause)
The brow center
The brow center
The brow center (pause)
Full registration of the entire energy body. The complete energetic structure.
The entire energy body. (pause)
Prana Resonance Awareness
Sense as if the totality of your body is inhaling and exhaling.
The whole being is vibrant with prana, with vital life force, with inherent energy.
Mentally trace your form, physically or energetically, and identify any region that feels subdued, strained, colorless, blocked, or otherwise not fully optimal. (extended silence)
It is crucial to concentrate on only one location at a time.
As you fix your undivided attention on this specific zone, you fuel it with energy. Where awareness resides, prana travels to meet it. (pause)
Maintain focus on this section, yet permit your attention to broaden.
Become less pinpointed, more expansive, akin to a diffused cloud of awareness rather than a sharp dot. (pause)
Feel that as your awareness softens its focus, the area of tightness or dullness similarly diffuses and dissipates. (pause)
Tension, obstruction, or lack of vibrancy, breaking apart. Scattering. (extended silence) Continue taking deep, relaxed inhalations.
Maintain effortless, diffused awareness on that body part. Blockage dissolving.
Sustain this breathing pattern for a few more cycles. (pause for several breaths)
Now, if it resonates, direct your sensitivity toward one more area requiring healing energy.
If no distinct area calls for attention, retain focus on the initial point, or optionally, shift awareness to the heart center. (pause)
Maintain an easy, energetic focus. Diffused, like a gathering mist.
Take several deep breaths now, visualizing your awareness spreading out to smooth away the energy tension, dullness, or blockage. (pause for several breaths)
Sankalpa (Reaffirmation)
Now, allow your awareness to diffuse even further.
Spread your consciousness across the entirety of your energy body all at once. (pause)
Perceive your energetic system as an intricate network of conduits, drawing energy inward, circulating it, and enabling breakthroughs past any hindrances. (pause)
Recite this commitment internally once more: “Prana flows smoothly and brings healing to me.” (pause) Accept this as a present truth.
“Prana flows smoothly and brings healing to me.” (pause) Affirm this internally again, with absolute certainty. “Prana flows smoothly and brings healing to me.” (pause)
Recognize that this statement is now embedded in the deepest layers of your existence, where intention solidifies into tangible reality.
Rest now within the tranquil sensation of unhindered prana flow for the ensuing period. (pause for 2-7 minutes)
Projecting Outward
Ommmmmmmm
Bring your attention to your breathing.
Acknowledge the physical self as the vehicle of respiration. (pause) Visualize a state of repose while breathing is occurring. (pause)
Sense the subtle motion of your midsection and ribcage expanding and contracting as you inhale and exhale. (pause)
Perceive the air moving across your nasal passages. (pause)
Observe the stillness of your physical form, held secure by the plane supporting you. (pause)
Register the tactile experience of any material touching your skin. (pause) Recognize the presence of the physical form. (pause)
Displace your focus outward.
Inhale deeply, drawing your concentration back into the bodily structure. (pause) The practice of Yoga Nidra has concluded. (pause)
Gently activate your digits on both hands and feet.
Engage in gentle stretching or any movement that feels desirable for the body.
Sense vital energy commencing its circulation throughout every limb and segment as movement commences. (pause) And should you be recumbent, upon readiness, transition onto your right lateral aspect.
Inhale deeply several times, silently affirming the mantra once more: “Prana moves unimpeded and restores me.” Imbue this declaration with your entirety. (pause)
If you were supine, utilize your strength to elevate yourself into a seated posture. Maintain ocular closure for as long as possible. Allocate the necessary duration. (pause)
Arriving at a seated upright position, ensure your spine is as erect as achievable, visualizing the crown of your head ascending toward the overhead expanse.
Take several deep inhalations, experiencing the surge of vitality. (pause) We shall conclude by intoning Om and Shanti three iterations apiece.
Feel the power ascending internally throughout the chanting process.
Om Om Om Shanti Shanti Shanti (pause)
And lastly, at your personal convenience, tenderly and gradually allow your sight to open.
Reorienting to the physical space, integrating back into your activities, feeling renewed and tranquil.