SELF-LOVE YOGA NIDRA (35-40MIN)
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
RELEASING YOGA NIDRA (30 MIN)
What are you holding that is holding you back? Check in and release whatever is no longer serving you so you can move forward in freedom. Recommended Preparatory and Concluding Activities: Commence with a smooth sequence of gentle motion to soothe joint rigidity. Start or conclude by adopting the Abhaya Mudra, fostering courage and receptivity. Setting In Achieving a state of repose for this Yoga Nidra session, maintaining wakeful yet dreamlike consciousness. Preparing for an unfolding of release and the resulting liberation. Position yourself lying upon your back, or, if preferred, resting on your side, or seated upright with proper support. Perhaps construct a snug haven using pillows, blankets, bolsters, an eye covering – whatever your physical form requires to attain maximum comfort in this precise moment. (Extended interval for settling) Disregard any obligations you believe demand attention. There is nothing required of you right now. Effortlessly transition from the state of doing to the state of simply being. (Pause) This temporal space is exclusively allocated for you. This practice is exclusively for your benefit. There exist no prescriptions of obligation or prohibition. It is impossible for you to execute this incorrectly. Therefore, arrange your body in the most agreeable manner possible, precisely to your liking. Modify anything as you see fit. In any manner that resonates with you. Tune into your internal requirements. Then, honor that internal request. You might find optimal comfort with numerous cushions, covers, and supports; alternatively, you might prefer just a few, or perhaps none at all. All variations are equally valid and welcome. Do whatever is necessary to feel sustained, embraced, and at liberty to relinquish accumulated tension. Achieving repose for this exercise in non-action. (Pause) Scan for any physical constraints such as bunched fabric, jewelry, or anything else that might interrupt your focus. If you detect any such irritants, attend to them now. (Pause) Draw a substantial breath inward… and upon the exhale, discharge any lingering tension. Initiate a review to ensure every segment of the body is as deeply relaxed as possible. If complete relaxation proves elusive, that is acceptable. You are perfectly suited to this experience just as you are. Confirm that your feet and ankles have achieved maximal relaxation. (Pause) Calves, knees, and thighs are as relaxed as they can be. (Pause) Hips reached their fullest relaxation. (Pause) Lower back, middle back, upper back – allow tension to dissipate. The entire spine is softening and sinking. (Pause) Hands and arms surrender their hold. (Pause) Shoulders and neck are melting, allowing tension to disperse. (Pause) Jaw, tongue, and cheeks are yielding softness. (Pause) Eyes, forehead, and scalp are softening their grip. (Pause) The entire physical form is merging with the support structure of the earth directly beneath you. Held securely by the foundation beneath you. (Pause) Inhale deeply… and as you breathe out, release any residual tension. Allow any thoughts or the compulsion to act to drift away. Simply exist. This interval is reserved for you alone. No specific goal. Just tranquility. (Pause) Make any final necessary positional adjustments if you haven’t already done so. Begin to perceive stillness. Recognize your capacity to shift at any moment, yet savor the sweetness of this static state. This fundamental existence. So easy, and yet so liberating. All the resources you require reside within this stillness. (Pause) Receive these spoken directions effortlessly. No conscious striving is necessary. Awareness without exertion. (Pause) The Yoga Nidra sequence has now commenced. (Pause) Consciousness Journey Now, guide your detached awareness systematically throughout the body, moving from point to point. Allow awareness to wander freely, maintaining a state of non-attachment. You are not tasked with achieving any specific outcome or experiencing any required sensation. There is no mechanism to err in this process. Merely allow your awareness to sweep across, unburdened and unbound. Commence by acknowledging the right side of your physical form. Become conscious of the right hand. Right hand thumb. Index finger. Middle finger. Ring finger. Little finger. Palm surface. Dorsum of the hand. Effortless. Right wrist. Forearm. Elbow. Upper arm. Shoulder. Armpit. Right flank of the rib cage. Right side of the waist. Right hip. Thigh. Knee. Lower leg. Ankle. Heel. Sole of the foot. Top of the foot. Right big toe. Second toe. Third toe. Fourth toe. Fifth toe. Awake and cognizant. Transfer your awareness to the left aspect of the body. Acknowledge the left hand. Left hand thumb. Index finger. Middle finger. Ring finger. Little finger. Palm surface. Dorsum of the hand. Left wrist. Forearm. Elbow. Upper arm. Shoulder. Armpit. Left flank of the rib cage. Left side of the waist. Left hip. Thigh. Knee. Lower leg. Ankle. Heel. Sole of the foot. Top of the foot. Left big toe. Second toe. Third toe. Fourth toe. Fifth toe. Awake and cognizant. Shift awareness to the apex of the head. Crown of the head. Forehead. Right temple. Left temple. Right eyebrow. Left eyebrow. Area between the eyebrows. Sweep awareness across. Right eye. Left eye. Right ear. Left ear. Right cheek. Left cheek. Right side of the nose. Left side of the nose. Upper lip. Lower lip. Chin. Throat nexus. Right collarbone. Left collarbone. Right side of the chest. Left side of the chest. Heart center. Navel area. Pelvis region. Shift awareness to the posterior aspect of the body. Right buttock. Left buttock. Lower back area. Middle back area. Upper back area. Right shoulder blade. Left shoulder blade. Back of the neck. Back of the head. Crown of the head. Guide awareness downward to the entirety of the right leg. The entirety of the left leg. Both legs concurrently. The complete torso. The entirety of the right arm. The entirety of the left arm. Neck. Head. The complete anterior surface of the body. The complete posterior surface of the body. Acknowledge the entire body as a unified whole. The whole body together. The whole body together. (Extended pause) Breath Observation/Mental Imagery Perceive this entire field of existence, or the whole body, embracing the breath. The
JOURNEY THROUGH THE SELF TO THE SELF YOGA NIDRA(45-55MIN)
Undertake an exploration through every dimension of your being, moving from the most concrete elements to the most ethereal, culminating in a peaceful repose within the radiant, fundamental source—your genuine Self. Prerequisites and Post-Practice Suggestions: This guided session is not tailored for individuals new to Yoga or the practice of Yoga Nidra. It is designed for those already acquainted with more profound Yogic concepts such as the chakra system and the principles of non-duality (as rooted in Vedanta philosophy). When engaging with the chakras, two approaches are offered: maintaining silence or vocalizing the bija mantras (seed sounds). I have integrated the bija mantras as they often aid students in deepening their perception of the chakras; however, should you feel uncertain about chanting or the precise articulations of these sounds, you may opt for complete silence instead. Commence with an invocation reflecting the nature of the Self. For instance: Asato Ma Sat Gamaya Tamaso Ma Jyotir Gamaya Mrityor Ma Amritam Gamaya Om Shanti Shanti Shanti (pause) (Translation: Guide me from the unreal toward the real, from darkness into light, from mortality to immortality. Om Peace, Peace, Peace.) Begin by intoning Om for several minutes while holding Chin Mudra, aiming to unify the individual sense of “I” with pure, undifferentiated awareness. Ensure that adequate time is allocated following this practice for participants to gently integrate the experience and reorient themselves to their daily activities. No session of Yoga Nidra should ever feel rushed, but this pathway, which connects individuals to their most subtle essence, especially demands unhurried transition. Establishing Stability Secure a comfortable position for lying down, or if preferred, a supported posture for sitting upright. Prepare yourself for this Yoga Nidra exploration. We are about to embark on an inward discovery—a passage through the various sheaths of your existence until we meet your authentic Self. (pause) Position a cushion snugly beneath your head. Perhaps place a rolled-up towel or bolster beneath your knees to ease any strain in your lower back. Feel free to cover yourself with a blanket, creating a restorative haven. (long pause) If you are resting in Savasana, allow your legs to spread naturally. Let your feet incline outward to the sides. Keep your arms slightly distanced from your torso, creating space under the armpits. Turn your palms upward. (pause) Regardless of your posture, ensure your shoulders rest gently away from your ears. (pause) Verify that your neck is aligned, feeling comfortable and fully supported. (pause) Scan for any irregularities—bunched fabric, jewelry, or unevenness in the surface beneath you that might inadvertently capture your focus. If such distractions exist, correct them instantly. (pause) Keep in mind that you are entering Yoga Nidra, a state of sleep with an undercurrent of wakefulness. Conduct a full-body check, confirming that you are settled as comfortably as possible, and that nothing is actively pulling your attention away. (pause) Inhale deeply… and exhale slowly and fully. Again, take a profound breath in… and as you release the air, sense yourself profoundly settling and surrendering. (pause) This is the final moment for any minor adjustments you deem necessary. Know that freedom to move remains yours at any point, but if the quietude feels supportive, embrace this stillness. Sink deeply into the quietude. Your sole responsibility is to maintain an awareness centered on hearing. No other task is required. Allow the physical structure to relax completely, yet you, the observer, remain alert and conscious. Draw one deep breath in… and as you breathe out, imagine releasing any lingering concerns or tensions. Once more, inhale deeply and soothingly… And exhale, consciously letting go. Now, extend your sphere of awareness outward as far as it can reach, tuning into faint sounds originating beyond the confines of the structure. (long pause) Permit your faculty of hearing to broaden, like a sensitive microphone, gathering any acoustic data without judgment or deep thought. Simply accept what arrives. Tune into sounds that are very distant, the furthest auditory signals you can perceive. Let your awareness drift freely and easily from one sound sensation to the next… Without analysis, simply receiving. (pause) Now, guide your focus inward, toward the sounds present inside the room. Acknowledge the sounds within this space. (pause) Next, narrow your attention to the nearest sensation—the sound being produced by your own physical respiration. Maintain an effortless awareness of the natural rhythm of your body breathing itself. (pause) Note that you are commencing a session of Yoga Nidra. Intend mentally: “I shall remain awake and aware.” (pause) The Yoga Nidra experience has now commenced. (pause) Exploration of Sensation (Rotation of Consciousness) Direct your attention to the most tangible domain of your existence—your physical form. We will proceed through the body systematically, moving from one focal point to the next, shifting your awareness lightly and freely between body segments. Avoid lingering too long on any single location. There is no necessity for deep concentration, cogitation, or critical review. Just maintain a swift and fluid movement of awareness. Begin with the right side of the body. Focus on the right hand Right thumb Index finger Middle finger Ring finger Little finger The surface of the palm The back of the hand Wrist Forearm Elbow Upper arm Shoulder Armpit Right side of the ribcage Right flank Hip Thigh Knee Lower leg Ankle Heel The underside of the foot The top of the foot Right big toe Second toe Third toe Fourth toe Fifth toe Allow awareness to transition smoothly Shift over to the left side Focus on the left hand Left thumb Index finger Middle finger Ring finger Little finger The surface of the palm The back of the hand Wrist Forearm Elbow Upper arm Shoulder Armpit Left side of the ribcage Left flank Hip Thigh Knee Lower leg Ankle Heel The underside of the foot The top of the foot Left big toe Second toe Third toe Fourth toe Fifth toe Maintaining wakefulness and clarity Direct awareness to the very top of the head The crown of the head Forehead
OVERFLOWING HEART YOGA NIDRA (20MIN)
Connect with the lived experience of boundless affection and permit it to flow into every action you undertake. Recommended Practices Before and After: An excellent session to integrate following a yoga class for the final resting pose, or subsequent to any form of energy healing such as Reiki, reflexology, or massage. Before or after, spend a few moments with Hridaya Mudra, Abhaya Hridaya Mudra, or Anjali Mudra to tap into the spiritual heart’s energy. Prepare or conclude with a Shanti Mantra like: Sarvesham svastir bhavatu Sarvesham shantir bhavatu Sarvesham purnam bhavatu Sarvesham mangalam bhavatu (May well-being manifest for all, may tranquillity be granted to all, may completeness be experienced by all, may good fortune bless all) Settling In Achieving a comfortable position, whether lying on your back, side, or seated with support. Preparing for your period of Yoga Nidra – conscious rest. Preparing to meet the heart’s energy. Perhaps placing a slim cushion or covering beneath your head. Covering yourself with a blanket if desired. Undertaking any small actions needed to reach maximum physical ease. (extended interval for settling) Release any sense that there’s something remaining to be done. (interval) There is nothing required of you in this moment. Simply transitioning from activity to presence. (interval) Allow the legs to soften. (interval) Let the feet become slack. (interval) Allow the arms to release tension. (interval) Ensure the shoulders drop away from the ears. (interval) Lengthen and relax the neck. (interval) Check for any localized pressure points from clothing, adornments, or anything else that might disrupt your Yoga Nidra experience. If you notice any, make the necessary adjustments now. (interval) Sweep your attention across your entire physique, making certain you are as comfortable as possible. (interval) Inhale deeply… and with the out-breath, surrender. Release any thoughts, any compulsion towards action. Just existing. This time is reserved purely for you. No achievements sought. No checklist present. No effort to exert. Joyously receiving tranquility. (interval) Make any final fine-tuning adjustments if you haven’t already done so. Begin detecting the sensation of quietude. Understand that movement is possible, yet cherish the gentle pleasure of this stillness. This simple state of “is-ness.” (interval) It is so straightforward, yet so liberating. Everything you require resides within this calm. (interval) Absorbing these spoken words without strain. Awareness flows freely. No need for focused concentration or mental processing. Permit the mind to repose. Be aware through your heart. (interval) Your Yoga Nidra journey has now commenced. (interval) Sankalpa (Intention Setting) This is the moment to articulate a heartfelt declaration – your sankalpa. If you already possess a sankalpa, invite the joy associated with it to surface now. If you lack one, simply welcome an affirming “I am” phrase that fills you with happiness. For example, “I am peaceful,” “I am well,” or “I am unbound.” Whatever resonates deeply within your core. Avoid intellectualizing; focus on the feeling. Conclude this statement: I am… (interval) Did any phrase spontaneously arise and resonate within your heart? Refrain from over-analyzing. Trust that impulse. That represents your ideal progression point. Should nothing surface, you can utilize: “I am peaceful,” “I am well,” or “I am unbound.” Truly inhabit your sankalpa; visualize it – as clearly as you can conjure. (interval) If the authentic feeling is present, its materialization is inevitable. Affirm your sankalpa now, articulating it thrice with full conviction and feeling. (interval) Rotation of Awareness Now, we embark on a journey to energetic stations accessible via the physical form. Observe any subtle sensations, energies, or mental images that appear, yet remain detached from them. Just keep moving forward – unburdened. You are not searching for anything specific; there is no objective, merely being. The mind is still, the heart is perceptive. Begin by directing your attention to the space between the eyebrows Effortless notice of the spot between the eyebrows The hollow area of the throat The right shoulder joint The elbow joint The wrist joint The right thumb The tip of the index finger The tip of the middle finger The tip of the ring finger The tip of the little finger Effortless awareness The right wrist joint The elbow joint The shoulder joint The hollow of the throat Move across to the left shoulder joint The elbow joint The wrist joint The left thumb The tip of the index finger The tip of the middle finger The tip of the ring finger The tip of the little finger The left wrist joint The elbow joint The shoulder joint The hollow of the throat The heart space The right side of the chest The heart space The left side of the chest The heart space The heart space The heart space Rest your focus upon the heart center, effortlessly, without thought, simply sensing. (interval) Breath Awareness Perceive your chest expanding with every inhalation. It is drawing in oxygen to revitalize your entire physical structure. (interval) And concurrently, energetically, you are drawing in essential life energy, referred to as prana. This is fundamental to your vigor. With every deep breath in, your body absorbs the maximum amount of this necessary life force. With every deep inhalation, your system is nourished with the energy it requires, and silently, it responds with a wave of relief. Draw a profound breath in… and hold until your body naturally signals release… then exhale. Avoid any imposition of effort. Discover the natural, relaxed cadence that feels perfectly suited for you. Inhaling provision of oxygen, of energy, holding while the energy is absorbed and distributed, and exhaling the quiet sigh of relief. Continue breathing in this manner. A deep yet relaxed inhale… gentle retention… and a long, easy exhale. Inhaling energy… retaining softly… and releasing all strain as you breathe out. One more cycle. Inhale… a gentle hold… an effortless exhale. Symbols/Visualization Now, gently guide your attention back to your heart center. (interval) Visualize within your heart region a magnificent, luminous glow in your preferred hue. (interval) This light contains love. (interval) For a brief period, perceive
RELEASING YOGA NIDRA (30 MIN)
What are you holding that is holding you back? Check in and release whatever is no longer serving you so you can move forward in freedom. Recommended Preparatory and Concluding Activities: Commence with a smooth sequence of gentle motion to soothe joint rigidity. Start or conclude by adopting the Abhaya Mudra, fostering courage and receptivity. Setting In Achieving a state of repose for this Yoga Nidra session, maintaining wakeful yet dreamlike consciousness. Preparing for an unfolding of release and the resulting liberation. Position yourself lying upon your back, or, if preferred, resting on your side, or seated upright with proper support. Perhaps construct a snug haven using pillows, blankets, bolsters, an eye covering – whatever your physical form requires to attain maximum comfort in this precise moment. (Extended interval for settling) Disregard any obligations you believe demand attention. There is nothing required of you right now. Effortlessly transition from the state of doing to the state of simply being. (Pause) This temporal space is exclusively allocated for you. This practice is exclusively for your benefit. There exist no prescriptions of obligation or prohibition. It is impossible for you to execute this incorrectly. Therefore, arrange your body in the most agreeable manner possible, precisely to your liking. Modify anything as you see fit. In any manner that resonates with you. Tune into your internal requirements. Then, honor that internal request. You might find optimal comfort with numerous cushions, covers, and supports; alternatively, you might prefer just a few, or perhaps none at all. All variations are equally valid and welcome. Do whatever is necessary to feel sustained, embraced, and at liberty to relinquish accumulated tension. Achieving repose for this exercise in non-action. (Pause) Scan for any physical constraints such as bunched fabric, jewelry, or anything else that might interrupt your focus. If you detect any such irritants, attend to them now. (Pause) Draw a substantial breath inward… and upon the exhale, discharge any lingering tension. Initiate a review to ensure every segment of the body is as deeply relaxed as possible. If complete relaxation proves elusive, that is acceptable. You are perfectly suited to this experience just as you are. Confirm that your feet and ankles have achieved maximal relaxation. (Pause) Calves, knees, and thighs are as relaxed as they can be. (Pause) Hips reached their fullest relaxation. (Pause) Lower back, middle back, upper back – allow tension to dissipate. The entire spine is softening and sinking. (Pause) Hands and arms surrender their hold. (Pause) Shoulders and neck are melting, allowing tension to disperse. (Pause) Jaw, tongue, and cheeks are yielding softness. (Pause) Eyes, forehead, and scalp are softening their grip. (Pause) The entire physical form is merging with the support structure of the earth directly beneath you. Held securely by the foundation beneath you. (Pause) Inhale deeply… and as you breathe out, release any residual tension. Allow any thoughts or the compulsion to act to drift away. Simply exist. This interval is reserved for you alone. No specific goal. Just tranquility. (Pause) Make any final necessary positional adjustments if you haven’t already done so. Begin to perceive stillness. Recognize your capacity to shift at any moment, yet savor the sweetness of this static state. This fundamental existence. So easy, and yet so liberating. All the resources you require reside within this stillness. (Pause) Receive these spoken directions effortlessly. No conscious striving is necessary. Awareness without exertion. (Pause) The Yoga Nidra sequence has now commenced. (Pause) Consciousness Journey Now, guide your detached awareness systematically throughout the body, moving from point to point. Allow awareness to wander freely, maintaining a state of non-attachment. You are not tasked with achieving any specific outcome or experiencing any required sensation. There is no mechanism to err in this process. Merely allow your awareness to sweep across, unburdened and unbound. Commence by acknowledging the right side of your physical form. Become conscious of the right hand. Right hand thumb. Index finger. Middle finger. Ring finger. Little finger. Palm surface. Dorsum of the hand. Effortless. Right wrist. Forearm. Elbow. Upper arm. Shoulder. Armpit. Right flank of the rib cage. Right side of the waist. Right hip. Thigh. Knee. Lower leg. Ankle. Heel. Sole of the foot. Top of the foot. Right big toe. Second toe. Third toe. Fourth toe. Fifth toe. Awake and cognizant. Transfer your awareness to the left aspect of the body. Acknowledge the left hand. Left hand thumb. Index finger. Middle finger. Ring finger. Little finger. Palm surface. Dorsum of the hand. Left wrist. Forearm. Elbow. Upper arm. Shoulder. Armpit. Left flank of the rib cage. Left side of the waist. Left hip. Thigh. Knee. Lower leg. Ankle. Heel. Sole of the foot. Top of the foot. Left big toe. Second toe. Third toe. Fourth toe. Fifth toe. Awake and cognizant. Shift awareness to the apex of the head. Crown of the head. Forehead. Right temple. Left temple. Right eyebrow. Left eyebrow. Area between the eyebrows. Sweep awareness across. Right eye. Left eye. Right ear. Left ear. Right cheek. Left cheek. Right side of the nose. Left side of the nose. Upper lip. Lower lip. Chin. Throat nexus. Right collarbone. Left collarbone. Right side of the chest. Left side of the chest. Heart center. Navel area. Pelvis region. Shift awareness to the posterior aspect of the body. Right buttock. Left buttock. Lower back area. Middle back area. Upper back area. Right shoulder blade. Left shoulder blade. Back of the neck. Back of the head. Crown of the head. Guide awareness downward to the entirety of the right leg. The entirety of the left leg. Both legs concurrently. The complete torso. The entirety of the right arm. The entirety of the left arm. Neck. Head. The complete anterior surface of the body. The complete posterior surface of the body. Acknowledge the entire body as a unified whole. The whole body together. The whole body together. (Extended pause) Breath Observation/Mental Imagery Perceive this entire field of existence, or the whole body, embracing the breath. The
SELF-LOVE YOGA NIDRA (35-40MIN)
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
JOURNEY THROUGH THE SELF TO THE SELF YOGA NIDRA(45-55MIN)
Undertake an exploration through every dimension of your being, moving from the most concrete elements to the most ethereal, culminating in a peaceful repose within the radiant, fundamental source—your genuine Self. Prerequisites and Post-Practice Suggestions: This guided session is not tailored for individuals new to Yoga or the practice of Yoga Nidra. It is designed for those already acquainted with more profound Yogic concepts such as the chakra system and the principles of non-duality (as rooted in Vedanta philosophy). When engaging with the chakras, two approaches are offered: maintaining silence or vocalizing the bija mantras (seed sounds). I have integrated the bija mantras as they often aid students in deepening their perception of the chakras; however, should you feel uncertain about chanting or the precise articulations of these sounds, you may opt for complete silence instead. Commence with an invocation reflecting the nature of the Self. For instance: Asato Ma Sat Gamaya Tamaso Ma Jyotir Gamaya Mrityor Ma Amritam Gamaya Om Shanti Shanti Shanti (pause) (Translation: Guide me from the unreal toward the real, from darkness into light, from mortality to immortality. Om Peace, Peace, Peace.) Begin by intoning Om for several minutes while holding Chin Mudra, aiming to unify the individual sense of “I” with pure, undifferentiated awareness. Ensure that adequate time is allocated following this practice for participants to gently integrate the experience and reorient themselves to their daily activities. No session of Yoga Nidra should ever feel rushed, but this pathway, which connects individuals to their most subtle essence, especially demands unhurried transition. Establishing Stability Secure a comfortable position for lying down, or if preferred, a supported posture for sitting upright. Prepare yourself for this Yoga Nidra exploration. We are about to embark on an inward discovery—a passage through the various sheaths of your existence until we meet your authentic Self. (pause) Position a cushion snugly beneath your head. Perhaps place a rolled-up towel or bolster beneath your knees to ease any strain in your lower back. Feel free to cover yourself with a blanket, creating a restorative haven. (long pause) If you are resting in Savasana, allow your legs to spread naturally. Let your feet incline outward to the sides. Keep your arms slightly distanced from your torso, creating space under the armpits. Turn your palms upward. (pause) Regardless of your posture, ensure your shoulders rest gently away from your ears. (pause) Verify that your neck is aligned, feeling comfortable and fully supported. (pause) Scan for any irregularities—bunched fabric, jewelry, or unevenness in the surface beneath you that might inadvertently capture your focus. If such distractions exist, correct them instantly. (pause) Keep in mind that you are entering Yoga Nidra, a state of sleep with an undercurrent of wakefulness. Conduct a full-body check, confirming that you are settled as comfortably as possible, and that nothing is actively pulling your attention away. (pause) Inhale deeply… and exhale slowly and fully. Again, take a profound breath in… and as you release the air, sense yourself profoundly settling and surrendering. (pause) This is the final moment for any minor adjustments you deem necessary. Know that freedom to move remains yours at any point, but if the quietude feels supportive, embrace this stillness. Sink deeply into the quietude. Your sole responsibility is to maintain an awareness centered on hearing. No other task is required. Allow the physical structure to relax completely, yet you, the observer, remain alert and conscious. Draw one deep breath in… and as you breathe out, imagine releasing any lingering concerns or tensions. Once more, inhale deeply and soothingly… And exhale, consciously letting go. Now, extend your sphere of awareness outward as far as it can reach, tuning into faint sounds originating beyond the confines of the structure. (long pause) Permit your faculty of hearing to broaden, like a sensitive microphone, gathering any acoustic data without judgment or deep thought. Simply accept what arrives. Tune into sounds that are very distant, the furthest auditory signals you can perceive. Let your awareness drift freely and easily from one sound sensation to the next… Without analysis, simply receiving. (pause) Now, guide your focus inward, toward the sounds present inside the room. Acknowledge the sounds within this space. (pause) Next, narrow your attention to the nearest sensation—the sound being produced by your own physical respiration. Maintain an effortless awareness of the natural rhythm of your body breathing itself. (pause) Note that you are commencing a session of Yoga Nidra. Intend mentally: “I shall remain awake and aware.” (pause) The Yoga Nidra experience has now commenced. (pause) Exploration of Sensation (Rotation of Consciousness) Direct your attention to the most tangible domain of your existence—your physical form. We will proceed through the body systematically, moving from one focal point to the next, shifting your awareness lightly and freely between body segments. Avoid lingering too long on any single location. There is no necessity for deep concentration, cogitation, or critical review. Just maintain a swift and fluid movement of awareness. Begin with the right side of the body. Focus on the right hand Right thumb Index finger Middle finger Ring finger Little finger The surface of the palm The back of the hand Wrist Forearm Elbow Upper arm Shoulder Armpit Right side of the ribcage Right flank Hip Thigh Knee Lower leg Ankle Heel The underside of the foot The top of the foot Right big toe Second toe Third toe Fourth toe Fifth toe Allow awareness to transition smoothly Shift over to the left side Focus on the left hand Left thumb Index finger Middle finger Ring finger Little finger The surface of the palm The back of the hand Wrist Forearm Elbow Upper arm Shoulder Armpit Left side of the ribcage Left flank Hip Thigh Knee Lower leg Ankle Heel The underside of the foot The top of the foot Left big toe Second toe Third toe Fourth toe Fifth toe Maintaining wakefulness and clarity Direct awareness to the very top of the head The crown of the head Forehead
OVERFLOWING HEART YOGA NIDRA (20MIN)
Connect with the lived experience of boundless affection and permit it to flow into every action you undertake. Recommended Practices Before and After: An excellent session to integrate following a yoga class for the final resting pose, or subsequent to any form of energy healing such as Reiki, reflexology, or massage. Before or after, spend a few moments with Hridaya Mudra, Abhaya Hridaya Mudra, or Anjali Mudra to tap into the spiritual heart’s energy. Prepare or conclude with a Shanti Mantra like: Sarvesham svastir bhavatu Sarvesham shantir bhavatu Sarvesham purnam bhavatu Sarvesham mangalam bhavatu (May well-being manifest for all, may tranquillity be granted to all, may completeness be experienced by all, may good fortune bless all) Settling In Achieving a comfortable position, whether lying on your back, side, or seated with support. Preparing for your period of Yoga Nidra – conscious rest. Preparing to meet the heart’s energy. Perhaps placing a slim cushion or covering beneath your head. Covering yourself with a blanket if desired. Undertaking any small actions needed to reach maximum physical ease. (extended interval for settling) Release any sense that there’s something remaining to be done. (interval) There is nothing required of you in this moment. Simply transitioning from activity to presence. (interval) Allow the legs to soften. (interval) Let the feet become slack. (interval) Allow the arms to release tension. (interval) Ensure the shoulders drop away from the ears. (interval) Lengthen and relax the neck. (interval) Check for any localized pressure points from clothing, adornments, or anything else that might disrupt your Yoga Nidra experience. If you notice any, make the necessary adjustments now. (interval) Sweep your attention across your entire physique, making certain you are as comfortable as possible. (interval) Inhale deeply… and with the out-breath, surrender. Release any thoughts, any compulsion towards action. Just existing. This time is reserved purely for you. No achievements sought. No checklist present. No effort to exert. Joyously receiving tranquility. (interval) Make any final fine-tuning adjustments if you haven’t already done so. Begin detecting the sensation of quietude. Understand that movement is possible, yet cherish the gentle pleasure of this stillness. This simple state of “is-ness.” (interval) It is so straightforward, yet so liberating. Everything you require resides within this calm. (interval) Absorbing these spoken words without strain. Awareness flows freely. No need for focused concentration or mental processing. Permit the mind to repose. Be aware through your heart. (interval) Your Yoga Nidra journey has now commenced. (interval) Sankalpa (Intention Setting) This is the moment to articulate a heartfelt declaration – your sankalpa. If you already possess a sankalpa, invite the joy associated with it to surface now. If you lack one, simply welcome an affirming “I am” phrase that fills you with happiness. For example, “I am peaceful,” “I am well,” or “I am unbound.” Whatever resonates deeply within your core. Avoid intellectualizing; focus on the feeling. Conclude this statement: I am… (interval) Did any phrase spontaneously arise and resonate within your heart? Refrain from over-analyzing. Trust that impulse. That represents your ideal progression point. Should nothing surface, you can utilize: “I am peaceful,” “I am well,” or “I am unbound.” Truly inhabit your sankalpa; visualize it – as clearly as you can conjure. (interval) If the authentic feeling is present, its materialization is inevitable. Affirm your sankalpa now, articulating it thrice with full conviction and feeling. (interval) Rotation of Awareness Now, we embark on a journey to energetic stations accessible via the physical form. Observe any subtle sensations, energies, or mental images that appear, yet remain detached from them. Just keep moving forward – unburdened. You are not searching for anything specific; there is no objective, merely being. The mind is still, the heart is perceptive. Begin by directing your attention to the space between the eyebrows Effortless notice of the spot between the eyebrows The hollow area of the throat The right shoulder joint The elbow joint The wrist joint The right thumb The tip of the index finger The tip of the middle finger The tip of the ring finger The tip of the little finger Effortless awareness The right wrist joint The elbow joint The shoulder joint The hollow of the throat Move across to the left shoulder joint The elbow joint The wrist joint The left thumb The tip of the index finger The tip of the middle finger The tip of the ring finger The tip of the little finger The left wrist joint The elbow joint The shoulder joint The hollow of the throat The heart space The right side of the chest The heart space The left side of the chest The heart space The heart space The heart space Rest your focus upon the heart center, effortlessly, without thought, simply sensing. (interval) Breath Awareness Perceive your chest expanding with every inhalation. It is drawing in oxygen to revitalize your entire physical structure. (interval) And concurrently, energetically, you are drawing in essential life energy, referred to as prana. This is fundamental to your vigor. With every deep breath in, your body absorbs the maximum amount of this necessary life force. With every deep inhalation, your system is nourished with the energy it requires, and silently, it responds with a wave of relief. Draw a profound breath in… and hold until your body naturally signals release… then exhale. Avoid any imposition of effort. Discover the natural, relaxed cadence that feels perfectly suited for you. Inhaling provision of oxygen, of energy, holding while the energy is absorbed and distributed, and exhaling the quiet sigh of relief. Continue breathing in this manner. A deep yet relaxed inhale… gentle retention… and a long, easy exhale. Inhaling energy… retaining softly… and releasing all strain as you breathe out. One more cycle. Inhale… a gentle hold… an effortless exhale. Symbols/Visualization Now, gently guide your attention back to your heart center. (interval) Visualize within your heart region a magnificent, luminous glow in your preferred hue. (interval) This light contains love. (interval) For a brief period, perceive
PRANIC HEALING YOGA NIDRA (APPROX. 35-40 MINUTES)
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
PURE AWARENESS YOGA NIDRA (25-30MIN)
Explore what exists beyond all activity. Descend into the core of your inherent Self. Abide in the tranquillity of your own Being. Recommended Practices Before and After: Prepare for or conclude with a few repetitions of chanting “Om,” holding Chin Mudra or any meditative hand gesture to establish a connection with the fundamental nature of the Self. Prepare for or conclude with a mantra signifying completeness, such as: Om Purnamadah Purnamidam Purnat Purnam Udacyate Purnasya Purnamadaya Purnamaivavashisyate Om Shanti Shanti Shanti (Meaning: That is full, this is full. From that fullness, this fullness emerges. When this fullness is taken from that fullness, what remains is still full.) Ensure ample time is preserved following this session to allow participants to integrate the experience and gently re-enter their daily routine. No Yoga Nidra should ever feel rushed, but this specific type, which connects individuals to their most subtle level of existence, warrants even more unhurried completion. Setting Up Achieving physical comfort – settling onto your back, or alternatively, resting on your side, or sitting upright with support if preferred. Preparing the physical form for this sleep-like Yoga Nidra practice while maintaining a subtle degree of awareness. Perhaps constructing a nurturing resting space using pillows, blankets, supports – whatever is necessary for your body to feel maximally at ease in this precise moment. (extended interval for settling) Preparing to engage in zero action. (brief pause) No obligations requiring execution. No identity you must project. No sensation you must enforce. No one demanding gratification. Only your singular presence exists. Absence of anticipation. Absence of a predefined objective. No set pathway. No possibility of mismanaging this process. There are no thoughts you must engage with. Simply arranging yourself now for this practice of relinquishing control. Making any required modifications to your posture or supportive materials so you can effortlessly settle into comfort. (pause) Gently check in with your present feeling state. Your arrangement should foster ease, but concurrently prevent the descent into deep sleep. Should sleepiness arise, consider slightly reducing warmth or dimming the environment minimally. You can also evaluate the position of your head. If the chin is drawn inward, it can promote drowsiness. Try repositioning your head to a neutral alignment—chin neither held close nor tilted back—and observe any shift in your vitality and alertness. Aim for a head placement that supports relaxation without inducing sleepiness. (pause) Position yourself so you can remain awake and conscious, yet simultaneously experience profound, peaceful repose. Confirm that your feet and ankles are thoroughly relaxed. (pause) Calves, knees, and thighs are relaxed. (pause) Hips are relaxed. (pause) Lower back, mid-back, upper back are relieved of tension. The entire spine is softening, yielding. (pause) Hands and arms finding relaxation. (pause) Shoulders and neck releasing tension. (pause) Jaw, tongue, and facial muscles relax. (pause) Eyes, brow area, and scalp soften. (pause) The entire physical form is utterly devoid of tension. (pause) Nothing requires attention. (pause) The body is settled in ease. (pause) Awareness persists onward. (pause) The Yoga Nidra process has now commenced. (pause) Consciousness Rotation Direct your attention inward, into the physical form. Engage with the energetic quality rather than the concrete structure. Several locations will be named. These function as energetic conduits. Permit your concentration to drift naturally between each location. There is no need for forceful focus, simply allowing awareness to flow. Without exertion. Should the impulse arise at any juncture to release the verbal guidance and sink into silent meditation, allow yourself to do so. If the need to shift posture emerges, permit the movement. Maintain an unforced approach. Commence by focusing awareness on the energetic nexus situated between the eyebrows. Effortless focus upon the area between the eyebrows. The resonating space within the throat Shifting seamlessly, unattached The right shoulder articulation The elbow joint The wrist joint The right thumb The termination point of the index finger The termination point of the middle finger The termination point of the ring finger The termination point of the smallest finger Experiencing this energetically The right wrist joint Elbow articulation Shoulder articulation The resonating space within the throat Transitioning over to the left shoulder articulation Elbow articulation Wrist joint The left thumb The termination point of the index finger The termination point of the middle finger The termination point of the ring finger The termination point of the smallest finger Returning up to the left wrist articulation Elbow articulation Shoulder articulation The resonating space within the throat The central core of the heart The right quadrant of the chest The central core of the heart The left quadrant of the chest The central core of the heart The center at the navel The apex of the tailbone The right hip articulation The right knee articulation The ankle joint The right big toe The termination point of the second toe The termination point of the third toe The termination point of the fourth toe The termination point of the smallest toe Returning up to the right ankle articulation Knee articulation Hip articulation The apex of the tailbone Guiding awareness across to the left hip articulation Left knee articulation Ankle articulation The left big toe The termination point of the second toe The termination point of the third toe The termination point of the fourth toe The termination point of the smallest toe Returning up to the left ankle articulation Knee articulation Hip articulation The apex of the tailbone The center at the navel The central core of the heart The resonating space within the throat The center between the eyebrows The center between the eyebrows The center between the eyebrows (pause) Observation of Respiration Envision as though respiration is occurring solely through the point located between the eyebrows. (pause) In a direct trajectory, from the point between the eyebrows to the nucleus of the brain. (pause) Maintaining this pattern of breathing for several cycles now. (pause for 4-5 breaths) Allow the breath to thin out in quality. (pause) Inhaling along a straight vector, from the point between