Immerse yourself in relaxation as you embark on a serene journey guided by your spirit guide along the gentle flow of a mountain stream.
Recommended Pre- and Post-Practices:
This session assumes participants have an understanding of sankalpa. If they are unfamiliar with this concept, it’s advisable to introduce it before starting or, ideally, guide them through the Sankalpa Setting exercise.
Begin the practice with a few minutes of performing Hakini Mudra, which aids in connecting brain hemispheres and enhancing intuition.
Conclude or further prepare with the universal mantra, Om, to promote a profound sense of balance and grounding.
Settling
Preparing for your Yoga Nidra session begins with creating a serene and supportive environment for yourself. This practice invites you into a state of profound relaxation, so take the time to ensure your body feels cradled and fully at ease. Begin by deciding whether to lie down comfortably or sit upright with support. Whatever position you choose, aim to build what feels like a cozy sanctuary—your personal “rest nest.” You might place a soft pillow under your head, wrap yourself in a warm blanket, or slip on fluffy socks—anything that enhances your comfort and prepares you for a deep sense of release.
To shut out distractions and immerse yourself more fully, consider covering your eyes gently with a lightweight scarf or an eye pillow. If lying down is your chosen position and you sense any strain in your lower back, position a cushion, rolled-up blanket, or bolster under your knees to support your spine. This small adjustment can significantly improve comfort, helping your body settle into relaxation more easefully. Explore and implement whatever adjustments feel necessary to make your comfort absolutely sublime, indulging in the luxurious simplicity of being supported in stillness.
If you opt for the traditional savasana posture while lying on your back, allow your legs to fall naturally apart while keeping your arms away from the sides of your body. Let your shoulders relax, drawing them downward and away from your ears. Turn your palms upward to embody openness and receptivity. Take a moment to reflect—does your position feel truly comfortable? Adjust anything that needs attention so that you feel fully at peace.
Now is the time for any final refinements to your posture and surroundings to create an unparalleled sense of ease. Feel the gentle connection between your body and the surfaces supporting you as you begin to release into this state of calm tranquility. Allow your physical being to soften and sink deeper into the floor or cushions beneath you, as though melting into the restful support they provide. Enter into a space where effort dissolves and peace rises. Here, there is no need for doing; instead, you transition effortlessly into simply existing…into simply “being.”
Allow the natural rhythm of relaxation to wash over you like a soothing wave as you grant permission for your body to let go entirely. Sense the sweet exhale of relief in every fiber of your being—perhaps even sighing inwardly as you embrace this perfect opportunity to pause and renew. Notice how tensions start to unfurl gently, starting with the shoulders as they release their tightness. The back follows, loosening its hold and relaxing deeply into stillness. Then, envision the arms, the legs, and even the muscles of the face letting go one by one. Each part of your body effortlessly settles into stillness.
Arriving now at a state of exquisite ease, your physical self becomes quiet and undisturbed, basking in the deliciousness of simply *not doing*. Here you are free—free from effort, free from tension—present in serene non-action. Shift your attention inward now toward the sound of your own breath. Listen carefully as this soft rhythm unfolds naturally without conscious effort. Witness the miracle of breathing as an observer; see how effortlessly the body takes in air, its movements gentle yet steady, as though guided by an unseen hand.
Visualize yourself watching this moment from above—a tranquil scene of perfect rest as your physical form remains still, embraced by peace, while your awareness stays vibrant and engaged. Your Yoga Nidra journey has officially begun. In this space, you explore with awakened curiosity while your body basks in the simplicity of pure relaxation.
You are here: awake, aware, effortless.
Sankalpa
This is the perfect moment to sow the seed of your sankalpa, your heartfelt intention or resolve. Take a moment to gently invite your sankalpa to emerge clearly within the depths of your awareness, allowing it to rise naturally into your conscious mind.
Stay with this awareness and let the sensation of your sankalpa grow more tangible. Pause here, giving space for the feeling to deepen. With your mind’s eye, vividly visualize your sankalpa fully realized, as if it has already taken shape and become a part of your reality. Pause again, tuning into this imagery. Begin to embody the energy and emotions associated with your sankalpa as if its manifestation is already here—feel this sensation with full presence and intensity.
Now, silently and mentally repeat your sankalpa three times, infusing each repetition with unwavering certainty, belief, and emotion. Take your time as you affirm this inner truth with absolute conviction. Pause briefly between each repetition to solidify its power.
As you conclude, rest in the knowing that your sankalpa has been firmly planted within you like a vital seed in fertile soil. Sense its energy beginning to move, expand, and awaken, knowing deep within that the process of its manifestation has already begun. Allow yourself to feel deeply connected to this truth during these final moments of stillness.
Rotation of Consciousness
Begin by bringing your attention deep within the body, allowing awareness to descend to a more intrinsic level. Set aside physical sensations for now and transition into an experience that feels energetic, transcending the purely material realm. Several points along the body will be identified; these are recognized as energetic pathways that serve as focal points of mindfulness. Let your attention drift gently from one of these locations to the next, unburdened by the need for concentrated effort. Instead, practice effortless movement of awareness, allowing sensations or experiences to arise naturally, acknowledging their presence briefly before continuing onward.
Start by cultivating an easy, fluid awareness of the point between the eyebrows. Let this be soft and receptive—a gateway to deeper realms of attention. Once established, guide your awareness to the hollow of the throat, feeling the subtle shifts without becoming fixed upon them. Permit the attention to expand toward your right shoulder joint, embracing each area with an open-minded exploration. From here, move down toward the elbow joint and then the wrist joint, allowing your awareness to flow unhindered. Extend this gentle recognition to the right thumb, and then sequentially to the tips of the index finger, middle finger, ring finger, and little finger. Pause briefly at each location, maintaining an energetic perception rather than physical observation.
Return now to the wrist joint and journey back upward to the elbow joint, culminating at the right shoulder joint once more. Allow awareness to flow through the hollow of the throat yet again before transitioning seamlessly to the left side. Begin at the left shoulder joint, moving systematically through the elbow joint, wrist joint, and onward. Extend your attention to the left thumb and sequentially explore the tips of the fingers: index, middle, ring, and little finger. Continue unhurriedly back toward the wrist joint, upward through the elbow joint, up to the shoulder joint, and once again to the hollow of the throat.
From here, direct your attention gently to the heart center. Let yourself feel any energetic presence here without attachment or expectation. Move to focus on the right side of your chest, return to the heart center briefly, then shift awareness to the left side of your chest before once again resting at the heart center’s stillness. Guide your awareness further downwards now toward the navel center—a pivotal energetic seat—and progress gently toward the tip of your tailbone.
Shift your awareness now toward the right hip joint and let it guide you downwards through the knee joint to your ankle joint. Allow this pathway to continue into the right big toe, then bring awareness sequentially through each toe: tip of the second, third, fourth, and baby toe. Return upwards once more through the ankle joint before moving upward through the knee joint and finally rising back toward your right hip joint and tip of your tailbone again.
Extend this sweeping sense of presence now to encompass the left hip joint. Let it cascade gently downward toward your left knee joint and ankle joint. Follow this energetic path lightly yet thoroughly toward each toe: begin with the left big toe and progress through tips of the second toe, third toe, fourth toe, and finally arriving at the baby toe. Bring awareness upward again toward the left ankle joint, flowing into the knee joint before returning steadily toward the left hip joint.
Now guide your awareness back once more to deeper energetic centers. Transition first to focus on the tailbone tip before invoking a sense of presence at the navel center. From here rise upward toward your heart center. Revisit this vibrant energy briefly before carrying onward toward the hollow space of your throat. Conclude by softly redirecting attention back to the area between your eyebrows—resting in its stillness and spacious quality—with a gentle pause for reflection and ease. This space invites elevation into a higher energetic alignment while grounding you in profound calm.
Breath Awareness
Bring your attention gently to the breath moving through your nostrils. Observe it just as it is, without changing or controlling it—simply be aware. Feel the air entering, like two subtle streams, flowing through the nostrils and moving along the floor of the nasal passages. Notice the sensation of the breath as it flows out, with the same calm awareness.
Focus now on your right nostril. Track the inhalation as it moves in through your right nostril, and as you exhale, feel the air flow out through the left. Shift your awareness to the left nostril. Inhale through the left, and as you exhale, notice the breath leaving through the right nostril.
Begin practicing mental alternate nostril breathing. Breathe in through the right nostril, then breathe out through the left. Inhale through the left nostril, and exhale through the right. Now integrate counting to anchor your focus: inhale through the right nostril and count 1, exhale through the left nostril and count 2. Inhale through the left and count 3, then exhale through the right and count 4. Continue this sequence, counting up to 54.
If your attention drifts or you lose track of the count, gently bring your focus back and begin again. (Pause for 2 minutes) (After 1 minute, say: Awake and aware.)
Now release the counting entirely. Let go of any concern about how far you counted or whether your mind wandered. Simply rest in this space of awareness.
Symbols/Visualization
Bring your attention deep into the body once more. Sense the rhythm of your whole body as it breathes. Feel the breath flowing in and out through every pore, along with the energy moving seamlessly in and out. Pause for a moment and experience yourself as a vibrating field of energy.
Shift your perspective to view your body from above. See it lying peacefully, at rest, in the room. Be aware that you can return your consciousness to your physical body anytime you desire, yet allow yourself the freedom to explore now, moving through your astral body, your energy body. You are completely free, able to move however you wish and travel wherever you want within this astral form.
Take a moment to revel in this freedom. Move in new ways, transport yourself to distant places. Your physical body remains safe and serene, awaiting your eventual return. Pause here for one minute. Now, prepare to embark on a journey to an extraordinary destination.
Imagine yourself gliding across the land, noticing majestic emerald-green mountains rising in the distance. You fly towards them, moving effortlessly. As you draw closer, you soar across the mountain range, taking in the beauty of the serene forest below—trees of every variety, evergreen and leafy, blending harmoniously together. This peaceful expanse stretches for miles; it’s just you and nature, free to wander wherever you please.
A stream appears below, winding through a quiet valley. You float toward it, narrowing in on a leaf drifting effortlessly along its gentle currents. You allow yourself to shrink to the delicate size of a ladybug and softly land upon the glossy green leaf. As you settle down on this warm and welcoming surface kissed by sunlight, you lie back and gaze up at the open blue sky. Only a few fluffy white clouds dot the expanse above, one shaped like your favorite animal—a heartwarming sight that makes you smile.
Feel the stream’s gentle current cradling you, guiding your journey forward with effortless grace. A deep gratitude fills your heart for this tranquil experience uniquely yours to savor. As you lie on your side, you take in the vibrant shoreline passing by—all adorned with foliage and flowers in breathtaking hues.
Your leaf momentarily brushes against a rock, briefly halting your passage. But with a small push, the stream’s flow carries you forward once again. Now drifting closer to the shore, you observe how this calm stretch of water becomes as smooth as glass. It vividly reflects every rock and plant along the edge with crystal clarity.
At this serene moment, a reflection arises—the visage of your spirit guide appearing in the water’s mirror-like surface. Looking up, you see them standing on the shore. You steer your leaf near a log, docking there to fully embrace this special encounter with your guide.
Pause here to connect with your spirit guide. Take this time to ask any questions or seek the guidance you need. Open yourself to receiving their wisdom in this sacred and peaceful moment. Remain here for one minute.
Now shift your focus internally for mental alternate nostril breathing. Visualize inhaling through the right side of your nose and exhaling through the left. Then inhale through the left nostril and exhale through the right. Begin counting with each breath cycle: inhale through the right—count 1; exhale through the left—count 2; inhale through the left—count 3; exhale through the right—count 4. Continue this breathing pattern as you count up to 54. If you lose track at any point, simply start over and breathe gently without worry.
Pause for two minutes while practicing this breathing exercise. After one minute, say silently or aloud: Awake and aware.
Release the counting now. It does not matter which number you reached or if your thoughts wandered—let all of it go effortlessly as you transition back into the present moment.
Sankalpa
Sankalpa
Focus now on your sankalpa, your heartfelt intention or resolve, and allow yourself to fully connect with its essence. Visualize your spirit guide, and in their presence, articulate your sankalpa with deliberate clarity and deep emotion. As you repeat it three times, let each word resonate within you, carrying the weight of meaning and purpose.
As you utter your sankalpa, feel it being nurtured and absorbed, taking root deep within your being, growing stronger and more vivid with every breath. Now, in the presence of your spirit guide, experience your sankalpa as it emerges from the core of your existence. Witness it unfurling like an exquisite flower at the very center of your heart—a luminous bloom radiating colors of purpose, love, and intention. Allow yourself to pause here for a moment and appreciate its beauty.
If it feels right, imagine gently offering this radiant flower to your spirit guide as a gift—an exchange of trust and gratitude. Even as you do so, notice that another flower of equal brilliance begins to blossom effortlessly from your heart center. It is a continuous cycle of creation and giving, fueled by connection and inner harmony. Pause here once more, absorbing this transformative gift.
Take a moment now to express sincere gratitude to your spirit guide for their unwavering support and wisdom. Picture them settling into a serene pose upon a smooth, grounding rock—a symbol of stability and peace—entering a state of deep meditation. Meanwhile, imagine yourself resting comfortably on a sturdy log, feeling connected to the grounding energy of nature as you prepare to meditate alongside them. Take a long pause here, adjusting and attuning your inner focus.
Slowly, bring the full spectrum of your awareness to the heart center within you. Allow yourself to sink deeply into the stillness that resides there—an infinite calm that envelops you in its embrace. Descend deeper still, into the untouched silence that exists beneath all sound and thought. Travel inward until you find yourself immersed entirely in this boundless tranquility.
Here, in this sacred silence, rest with unwavering awareness. Linger in this space of pure being for the next several minutes, allowing the stillness to rejuvenate and nourish every part of you. Stay present, open, and attuned to this profound experience of inner peace.
Externalization
The process of externalization begins as you gently guide your awareness back to the present moment. If your mind has wandered, draw your attention to the heart center, allowing it to anchor your thoughts in tranquility and focus. It is now time to bid farewell to your spirit guide who has accompanied you on this spiritual journey. Your guide too has emerged from their meditative state. Express gratitude and appreciation as you say goodbye once more, feeling the connection linger like a warm embrace before releasing it.
From your log or floating leaf, visualize yourself lifting into the air effortlessly. As you ascend, the valley below recedes, and the mountain range stretches out proudly beneath you. Retrace your steps over familiar lands, soaring back toward the place where your physical body lies waiting. Picture the building and the room as they come into view, and finally, observe your body—still resting peacefully, calm and serene in its repose.
Begin the gentle process of reintegration as your energy body merges with the physical form once again. Your astral body aligns with the tangible vessel that anchors you here. Slowly start becoming aware of sensations within the physical body, noticing the rhythmic rise and fall of the chest with each breath. Breathe deeply and allow yourself to feel this movement fully.
Yoga Nidra has concluded, yet its effects linger like calm waves upon a shore. Take several breaths now and notice how life returns to each part of your body. Begin by wiggling your fingers and toes—small movements that awaken dormant energy like tiny sparks igniting currents throughout your being. Stretch or move freely, letting these electrical streams flow into every limb and joint. If you have been lying down, take your time before rolling to your right side, maintaining awareness of each breath as you shift slightly. Repeat your sankalpa once more in your mind—a quiet yet vibrant affirmation that fills your entire being. Let it envelop you completely as you pause to reflect.
Recall the experience of floating upon the leaf and the wisdom shared by your spirit guide during meditation. These moments remain etched into your consciousness, offering guidance and calmness as you transition back to normal activity. When ready, press yourself up to a sitting position, keeping your eyes closed if possible. Sit tall with your back straight and the crown of your head reaching gently toward the sky above. Breathe deeply, inviting energy to rise within you, filling you with rejuvenation and a sense of harmony.
Eventually, when you feel prepared, open your eyes slowly and softly. Adjust your gaze as you reacquaint yourself with the room, feeling awareness seep into every aspect of your surroundings and carrying an inner peace within yourself. Take a few breaths to absorb the space around you while holding onto the quiet clarity gained from the practice.
For closure, close your eyes once again for the final blessing of sound. Together, chant Om three times followed by Shanti three times with gentle intention. Feel the vibration travel through you, stirring energy within yet grounding it in purpose. Om Om Om Shanti Shanti Shanti. Pause to absorb this peaceful resonance before gently opening your eyes once more. Restore your awareness fully to the room and prepare to embrace your day with a renewed sense of positivity and calm.
Carry the warmth and insights from this journey as you move forward, allowing its peace to ripple through all aspects of life ahead.