Explore the innate state of equilibrium within you — a serene, harmonious condition that is your natural birthright.
Suggested Pre- and Post-Practices
The type of asana practice before engaging in this balancing Yoga Nidra session will depend on individual needs:
– For students with an excess of rajas (a busy lifestyle or overactive mind), an active asana practice that gradually slows down may benefit them, helping to restore balance (sattva).
– For students experiencing an excess of tamas (inactivity or lethargy), a session starting gently but becoming progressively stimulating can renew their sense of equilibrium (sattva).
Both the preparation and conclusion of this practice can include a few calming minutes in Samana Mudra, which aids in soothing the mind and harmonizing elemental energies.
Settling Into the Practice
Begin to settle yourself for this Yoga Nidra session, whether lying on your back, your side, or sitting up supported — whichever is most comfortable for you. Create your own rest cocoon using cushions, blankets, bolsters, or an eye pillow. Allow your body to feel supported and relaxed.
Take a moment to prepare yourself to embrace stillness. This time is yours alone. There are no rules here, no wrong ways to approach it. This is entirely about meeting your own needs. Adjust your setup and posture freely until you feel perfectly comfortable. Whether you prefer many props, just a few, or none at all, each choice is valid. The goal is to feel held, supported, and free to release any lingering tension.
As you settle into this space of non-doing, check that your current arrangement both suits your body and maintains your energy level. While comfort is key, avoid slipping into sleepiness during this practice. If needed, adjust the light or warmth of your surroundings or re-position your head so that your chin aligns neutrally — not tucked or raised. These subtle changes can help balance relaxation with alertness, allowing you to remain both awake and at peace.
Now begin softly scanning each part of your body, helping it relax to its fullest extent. It’s okay if some areas don’t fully let go — honor where you are in this moment.
Relaxation scan:
Soften the feet and ankles.
Ease tension from the calves, knees, and thighs.
Release the hips.
Let the lower, middle, and upper back succumb to relaxation — letting the whole back melt into your support system.
Allow hands and arms to loosen.
Release tension from the shoulders and neck — melting away any strain.
Let the jaw relax along with the tongue and cheeks.
Unwind and soften the forehead, scalp, and area around the eyes.
With each step, feel the whole body sink into the earth’s support beneath you, held by its steady presence. No action is required from you now; your body rests while awareness continues effortlessly. Yoga Nidra has begun.
Rotation of Consciousness
Begin moving your awareness throughout your entire body, point by point. Visualize each location however it feels right — as physical sensations, energetic waves, or points of light.
Focus initially on the right hand: thumb, index finger, middle finger, ring finger, little finger. Shift over mentally to the left hand: thumb, index finger, middle finger, ring finger, little finger. Move awareness now to the wrists: right wrist, left wrist. Then to the elbows: right elbow, left elbow. Continue sweeping awareness through the shoulders: right shoulder followed by left shoulder.
Bring focus gently toward the hollow of the throat and then travel toward the back of the head near its crown. Sense awareness at the top of your head before moving toward the eyebrow center and individually across both eyebrows — first right, then left.
Continue exploring systematically:
Right eye, left eye.
Right ear, left ear.
Right cheek, left cheek.
Tip of the nose.
Upper lip, lower lip.
Chin.
Hollow of the throat.
At heart center: focus first toward its right side, heart center again, then toward its left side.
Gradually drop attention toward the navel center and then onto the very tip of your tailbone.
Follow the path further:
Right hip, left hip.
Right knee, left knee.
Right ankle, left ankle.
Each toe individually — right foot first; big toe through little toe. Then continue with the toes on your left foot in the same order.
Sense now the entire right side of your body… then the entire left side… finally allowing awareness to encompass your entire being as one complete whole.
Conclude by resting in full presence of your unified self — whole and complete in balance and ease.
Breath Awareness
Breath Awareness is a simple yet profound practice that invites you to reconnect with your breathing in an attentive and conscious way. Begin by gently shifting your awareness to the breath moving through your nostrils. There’s no need to manipulate or control it—just observe and embrace the natural rhythm of your breath as it is.
Take notice of how the breath enters, like two delicate streams of air flowing effortlessly through the nostrils. Feel these streams moving inward along the lower pathways of your nasal passages, a soft and steady current. Then, observe the same breath as it flows outward, a reverse stream releasing itself back into the surrounding air. Become intimately aware of this soothing cycle—air flowing in and filling you with vitality, air flowing out and inviting relaxation into your body.
Now, direct your focus entirely to your right nostril. With mindful attention, feel the flow of inhalation through this nostril, then allow the breath to exhale slowly and flow out through the left nostril. Shift your awareness to the left nostril as you inhale once again, feeling its gentle presence, and as you exhale, let it drift outward through the right nostril. This practice engages mental alternate nostril breathing—a process that creates balance and harmony within the mind and body.
Begin a steady rhythm: inhale through the right nostril and exhale through the left with complete awareness. Then inhale through the left nostril and exhale through the right, continuing this mental visualization. To deepen your focus, introduce counting during this cycle: inhale through the right nostril and silently note “one,” exhale through the left and count “two,” inhale through the left—“three,” and exhale through the right—“four.” Keep progressing up to 54 counts if possible, but if you lose track or your mind drifts elsewhere, gently return your focus to the breath and restart from one.
Gradually let go of counting as the practice continues. The exact number doesn’t matter anymore, nor does any momentary distraction that may have occurred. Release these elements completely from your attention and allow yourself to breathe normally now. With each exhalation, consciously surrender any lingering fatigue, mental strain, or physical tension accumulated throughout your body. With every new inhalation, feel yourself drawing in boundless, revitalizing energy that renews and uplifts you.
Visualize this exchange of energy flowing even more profoundly. As you exhale, imagine releasing tension from the very crown of your head all the way down to your toes, letting it dissipate into nothingness. On the next inhale, feel a surge of vibrant energy rising from your toes all the way up to the crown of your head. Continue this visualized breathing for several cycles. Then shift your focus: exhale from the crown of your head down to different points in your body—your ankles, knees, tailbone, navel, heart center, throat center, or even the bridge between your nostrils—and inhale from these points back up toward the crown of your head.
Allow yourself to explore specific paths along this energetic flow. For instance, on one cycle, exhale down to your tailbone and inhale energy back up toward the crown. On another, exhale to the heart center and breathe energy upward from there. Finally, extend your awareness to your third eye by focusing on the point just above and between your eyebrows. With each exhalation from this point back down toward the bridge of your nostrils and every inhalation traveling upward toward it again, feel a sense of gentle clarity expanding in this inner space.
Now return once more to a full-body awareness of breathing. Visualize your entire being inhaling deeply from an infinite reservoir of cosmic energy all around you. As you breathe in this universal vitality, feel its invigorating presence spreading throughout every cell of your body. With each exhale, release anything you no longer need—stress, fatigue, blocked energy pathways—letting them flow outward and leaving space within for tranquility and renewal. Let this rhythm carry you effortlessly for a few moments longer.
As you continue resting in this state of harmonious breathing and enhanced awareness, allow yourself to feel deeply connected—to your breath, your body, the energy around you—and wholly at peace with the present moment.
Opposites
Opposites, different yet complementary forces, now begin to emerge as sensations throughout the body. Allow yourself to move gently into these experiences, starting with cultivating a profound sense of heaviness. Begin by visualizing the weight spreading evenly, grounding your awareness. Envision each part of your being gradually growing heavier and heavier. The sensation transforms, as if your body were turning into stone, solid and immovable.
Feel the right leg grow dense and heavy, tethered deeply to the surface below. The left leg follows, its weight intensifying as it sinks deeper into the ground—so heavy that lifting it feels utterly impossible. Let this heaviness extend upward, radiating through the hips, stretching across the back, and penetrating the chest. With each moment, sense your entire torso merging with the surface; its presence grows anchored, secure, and immovable beneath you.
Allow your shoulders to descend further into stillness, their weight branching down through each arm toward the hands. Let your hands acquire a stony quality—solid and grounded. Now turn your focus toward the head. Experience it as it sinks down slowly, pressing into the surface below. Fully embrace this pervasive heaviness enveloping the entire body. Your body becomes one with the earth—dense, steady, and motionless.
After a pause, gently release the weight. Allow the sensation of heaviness to melt away from every limb, cell, and muscle. Let it dissipate completely. Replace it now with lightness—vast, uplifting lightness that expands into every inch of your being. Feel your body fill with this sensation like air entering a helium balloon, making each movement buoyant and effortless.
Visualize your right leg—light as air—rising up without resistance. Then picture the left leg following suit, floating easily upward. Envision the right arm growing lighter, weightless as it gently lifts away. Let this sensation extend to your left arm: fluid, free, effortlessly afloat. The lightness diffuses through your hips and torso until each part is illuminated within a floating sensation of boundlessness.
Finally, expand this lightness into your head—it soars upward gently, weightless as though caught on a breeze. The entirety of your body joins this state, lighter than air and free to drift like clouds across an expansive sky. Bask in the experience of absolute lightness washing over every part of you.
Pause here briefly before letting go of this sensation as well. Gradually release all traces of weightlessness from within, grounding yourself once more before you shift into another realm of awareness. Begin now to summon a gentle yet distinct feeling of cold within your body—a crisp breath of icy air flowing across your skin.
Visualize this cool breeze sweeping downward from the crown of your head to the tips of your toes and then reversing its course upward again, touching every inch in between. Each gust brings a physical contraction—a tightening of your muscles—as shivers ripple through you naturally. The cold penetrates beyond skin-deep, seeping inward until it reaches your bones.
Feel the chill dancing across arms and legs, wrapping itself around your torso and brushing against the topmost part of your head. Experience it prickling along your cheeks, grazing the tip of your nose, touching the center of your forehead. Let it linger over your temples and snake its way toward the nape of your neck before swirling up toward the crown of your head. Goosebumps bloom across every inch of skin as coldness settles deeply within.
After holding this state for a brief pause, consciously choose to let go once again. Release every trace of cold from your body—every shiver departing until balance begins to return. Shift smoothly now into imagining warmth arising naturally within you.
Picture yourself surrounded by the intensity of a sizzling summer day as heat radiates outward from deeper layers to the surface of your skin. Let warmth spread harmoniously across each part of you—arms loosening into heat’s embrace; legs absorbing its comfort; fingers and toes basking in radiant energy.
Let this warmth magnify until sweat begins to emerge from pores—the forehead dampened with dew-like beadlets; armpits slickened by moisture; palms and soles experiencing their own release of heat’s effects. Feel the encompassing warmth soak into every corner—an internal sun unfurling its presence through you.
Hold this radiant heat briefly before willingly allowing yourself to let go once again, releasing every ounce until neutrality returns. Notice as remnants fade away how balance softly takes center stage amidst opposites—the ultimate equilibrium always lying just beneath contrasting forces.
Balance is ever-present beneath heaviness or lightness; cold or heat; moments of energy or fatigue; states where you feel rushed or restrained. It is innate—a natural state perpetually residing within you regardless of life’s ebb and flow.
When you relinquish extremes—letting opposites settle—the serene essence of balance naturally surfaces from beneath them all. This equilibrium can be found at any time; it belongs inherently to you—a quiet
Externalization
Bring your awareness back to your breath. Notice and feel your body breathing. Take a moment to appreciate the simplicity of your breath. (pause)
Now take a deep breath.
Feel the energy and awareness returning to your body. (pause) Yoga Nidra has now concluded. (pause)
Take another breath. (pause)
If you feel inclined to make gentle movements in your body, do so. If you prefer larger movements, feel free to engage in those. Listen to your body and move as you wish. (pause)
You may take a moment to reflect on your experience. What insights or feelings will you carry with you from today’s session? (pause)
Gradually make your way to a seated position. If possible, keep your eyes closed.
Feel the energy rising as you sit. (pause) Notice your body becoming more active.
Your mind is also becoming alert, yet you can remain relaxed.
You may feel more balanced than when you started, potentially more rested or at peace.
Take a moment to appreciate any positive outcomes from your Yoga Nidra practice today. (pause)
Express gratitude to yourself for being present and for dedicating this time to your well-being. (pause)
I will conclude by chanting Om and Shanti three times each. You are welcome to join if you wish.
Notice the energy enhancing with the chant. Om Om Om Shanti Shanti Shanti (pause)
Gently and slowly, open your eyes, bringing any sense of balance with you into the room and your day.