Welcome, to explore and cherish the manifold aspects of your existence sequentially, leading you to the serenity that lies beyond.
Recommended Preparatory and Concluding Activities:
Before or after, incorporate a few moments of Samputa Mudra to harmonize the energies of the elements, calm your feelings, and open yourself to realizing your authentic nature.
Before or after, use a mantra signifying completeness, such as:
Om Purnamadah Purnamidam
Purnat Purnam Udacyate
Purnasya Purnamadaya Purnamaivavashisyate
Om Shanti Shanti Shanti
(What is complete is that; what is complete is this. From that completeness, this completeness emerges. When that completeness is taken away from that completeness, what remains is still completeness.)
Settling Down
Achieving a state of ease – resting on your back, or if that proves uncomfortable, lying on your side, or perhaps sitting upright with support.
Perhaps creating a snug sanctuary using pillows, throws, bolsters, or an eye mask – whatever your physical form requires to attain maximum comfort in this specific moment. (long pause)
Preparing to engage in absolutely nothing. (pause)
This allocated duration is solely for your benefit. This session is exclusively for you.
There are no obligatory actions or prohibitions. It is impossible for you to execute this incorrectly. This is centered on your individual experience.
This is intended entirely for you.
Therefore, arrange yourself in whatever manner brings you comfort, precisely as you desire. (pause)
Make any small adjustments you wish. In whatever fashion suits you best.
Tune inward to discern your requirements. And subsequently, respond to that inner prompting.
You might favor ample cushioning, coverings, and supports; you might prefer just a minimal set; possibly, you might prefer none at all. All these approaches are equally valid and welcome.
Do whatever is necessary so you feel sustained, embraced, and free to release any stored tension. (pause)
Getting settled for this exercise in non-action.
Conduct a brief self-assessment of your current feeling. Your setup should foster tranquility, but not lead into sleepiness. (pause)
Should sleepiness arise, consider making the environment slightly less warm, slightly less obscured from light.
Also examine the placement of your head. If your chin is overly drawn in, this can encourage drowsiness. Experiment by adjusting your head to a neutral alignment—chin neither tucked nor elevated—and observe any shift in your vitality and wakefulness. Try repositioning your head to a posture where you feel deeply relaxed yet remain attentive, avoiding sleepiness. (pause)
Establish your position so you can maintain wakefulness and presence while simultaneously resting in serene tranquility. (pause)
Commence a gentle survey now, ensuring every region of your body is as relaxed as it can possibly be. If achieving complete relaxation is unattainable, that is perfectly acceptable. You are received just as you are presently. (pause)
Confirm that your feet and ankles are as relaxed as possible. (pause) Calves, knees, and thighs, let tension dissolve. (pause)
Hips, release any hold. (pause)
Lower back, mid-back, upper back, allowing tension to dissipate. The entire spine, melting away. (pause)
Hands and arms, yielding their grip. (pause)
Shoulders and neck, softening and flowing, tension diffusing. (pause) Jaw, tongue, and facial muscles, easing. (pause)
Eyes, forehead, and scalp, allowing softness to spread. (pause)
The entire physical form, sinking into the foundation beneath you. Being gently held by the support of the earth directly underneath you. (pause)
There is nothing you need to actively perform. (pause)
The body is supported and held in repose. (pause) Awareness continues its journey. (pause)
The Yoga Nidra process has now commenced. (pause)
Consciousness Rotation
Now initiating the movement of life force energy throughout the physical structure. As your attention travels, you guide this energy from one specific location to the next.
You might find it pleasant to perceive this as a gentle, caring touch of energy. Or perhaps as a small, internal acknowledgment to each body part encountered along the path. (pause)
Experiencing this in whatever manner feels comforting. (pause) Allow your awareness to drift across to the right hand.
Acknowledge the thumb of the right hand.
The index finger. The middle finger. The ring finger. The little finger.
Awareness flows across to the thumb of the left hand. Any sensation arising is welcome.
The index finger. The middle finger. The ring finger. The little finger. The right wrist. The left wrist. The right elbow. The left elbow.
A soothing current of energy washes over the right shoulder.
The left shoulder.
The hollow of the throat.
The area at the back of the head near the peak. The very crown of the head.
The space between the eyebrows. The right eyebrow. The left eyebrow. The right eye.
The left eye.
The right ear. The left ear. The right cheek. The left cheek.
The tip of the nose. The upper lip. The lower lip.
The point of the chin.
The hollow of the throat. The center of the heart.
The right side of the chest region.
The heart center.
The left side of the chest region. The heart center.
The center located at the navel.
The very tip of the tailbone. The right hip.
The left hip. The right knee. The left knee.
Energy sweeps towards the right ankle.
The left ankle. The big toe of the right foot.
The second toe.
The third toe. The fourth toe. The little toe. The big toe of the left foot.
The second toe. The third toe. The fourth toe. The little toe.
The entirety of the right side of the physical form. Everything encountered is accepted.
The entirety of the left side of the physical form.
Everything encountered is accepted.
The entire body as one unit. The entire body as one unit.
The entire body as one unit. (pause) Welcome the whole body simultaneously.
Every facet of the physical form, in every conceivable way, is welcome here.
And now, invite the remembrance of one beautiful experience from your past to surface within your awareness. A truly lovely memory. (pause) Something that brought a genuine smile to your face. Perhaps something you observed visually, felt tactilely, tasted, or smelled. Possibly even just the simple ease of this present moment. (pause)
Extend gratitude to your body for its role in enabling you to be present for that event, to savor that wonderful experience. (pause)
Express thanks to your body for all the subtle ways it has facilitated joy, learning, and personal evolution throughout your life. (pause)
Appreciate your physical form, while simultaneously acknowledging that your core being extends far beyond mere physicality, moving now to explore the energetic body.
Respiration Awareness
Direct your attention toward the intake and release of breath. (pause)
Simply the natural respiration pattern; there is nothing you need to regulate. (pause) Your body is performing this vital function automatically. (pause)
Your system is managing this process for you. (pause)
Observe the air flowing in and out, through the nasal passages. Two subtle streams of air, gently entering and gently leaving. (pause)
As you inhale, sense that you are drawing in pure energy—the essential life force. (pause)
This vital life force is recognized as prana. Inhaling prana, the vital energy. (pause)
As this energy enters, feel yourself drawing it deeply inward, all the way to the navel center.
And as you exhale, feel this energy spreading outward, reaching every part of your subtle energy body.
Inhale, drawing energy down to the navel area.
Exhale, energy dispersing outward, through a network resembling the body’s physical nerves.
Inhaling energy down to the navel center.
Exhaling, it moves out to the very ends of the fingers, toes, and the crown of the head.
Inhale down to the navel center.
Exhale energy out to all components of your energy system.
Continue breathing in this manner for the next few cycles, drawing energy in,
and expelling it as diffused energy throughout your energy body. (pause for 30 seconds)
Return your focus to the breath should it have drifted elsewhere.
Inhaling life force energy, exhaling and spreading that energy across your entire energy body.
Perhaps you start to perceive the whole physical form as vibrant with energy. A subtle pulsation, vibration, or tingling sensation. (pause)
Recognize this energetic scaffolding. A more refined layer of your existence.
The energy body provides the animating force for all aspects of your being and enables your capacity to feel.
Notice any sensation that feels positive in this moment. Perhaps a feeling of vitality, profound stillness, or expansion. Offer appreciation to the energy body for enabling you to experience this beneficial feeling. (pause)
Venture deeper into the self now. Continue exploring. There are more profound strata of your being awaiting discovery. (pause)
Imagery and Symbolism
Now opening the door to the mind’s inherent creativity and accessing its inner reservoir of wisdom. (pause)
A sequence of symbolic representations will now be presented.
Your mind may or may not spontaneously generate corresponding visuals. Simply adopt the role of the observer, as if watching a cinema screen.
Whether images appear or not, neither circumstance is significant.
Maintain watchfulness with an attitude of detached receptivity. (pause) A brilliant star (repeat 3 times)
A paper glider (repeat 3 times)
A frog situated in a small pool (repeat 3 times)
A blossom of yellow color (repeat 3 times) Mountains veiled in mist (repeat 3 times) A cluster of apples (repeat 3 times)
Ocean waves in motion (repeat 3 times) A comforting woolen garment (repeat 3 times)
Clouds tinted pink (repeat 3 times)
Sunlight refracting through a prism (repeat 3 times) (pause)
Take a moment now to thank your mind for any agreeable, inventive, or illuminating experiences that may have surfaced. (pause)
Your intellect is a delicate yet highly functional component of your being, yet, your true self encompasses even more.
The deepest core of your being persists underneath all of this, fully conscious of every experience.
Always present.
Present during the experience of the physical form. Present when the body is at rest.
Present when experiencing the energetic form. And in the absence of the energy body’s sensation.
Present within the mental plane of experience. And even when the mind is inactive, such as in deep sleep.
There remains an unbroken connection. The absolute essence of who you are. This is pure awareness. (pause)
Transcending body, energy, and mind, you reside as awareness.
Awareness unadorned, free from all modifications.
Untouched by any condition of the physical, energetic, or mental states.
Endlessly tranquil and liberated. (pause) Your essential nature is peace.
You are peace itself.
You are the very entity you have been seeking all this time.
You are the very entity you have been seeking all this time. (pause) Settle now into the sublime magnificence and tranquility that constitutes your being.
You, in your most profound essence. Pure awareness.
Eternally peaceful and free. (pause for 4-10min.)
Externalizing
Ommmmmm Ommmmmm Ommmmmm
Return your attention to your breath. Observe the process of your body breathing. Sense your body breathing. (pause)
Spend a brief period appreciating the effortless nature of your respiration. (pause)
Now, inhale deeply. Sense vitality and consciousness returning throughout your physical form. (pause)
The practice of Yoga Nidra has now concluded. (pause) Take one more breath. (pause)
If gentle stirring within the body feels appropriate, allow those motions to occur. (pause)
Should more expansive movements beckon, permit those as well. (pause) Attuned to your inner promptings, move when and in the manner you choose. (pause)
If desired, allocate a moment to reflect upon what you have just encountered. (pause)
What aspects of today’s experience will you integrate moving forward? (pause)
Reaffirming to yourself one final time: the essence you seek has resided within you all this time. (pause)
Transition toward an upright, seated posture. Maintain your eyes closed if that feels accommodating.
Perceive the surge of energy ascending as you sit. (pause) Notice the body becoming more animated.
The mental faculties becoming more alert.
And despite this activation, retaining an underlying state of ease.
Perhaps perceiving a greater sense of connection than at the outset. (pause) Maybe experiencing increased tranquility.
Take a moment to savor any beneficial sensations cultivated throughout your Yoga Nidra session today. (pause)
Express gratitude to yourself purely for showing up today. (pause)
Acknowledge and thank yourself for dedicating this period entirely to your own well-being. (pause)
I will conclude by intoning Om and Shanti three repetitions apiece. Feel free to join in and observe how the chanting elevates your energy.
Om Om Om Shanti Shanti Shanti (pause)
Then, gradually allow your eyes to open, carrying the benefits of your practice forward into the unfolding remainder of your day.