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
Right temple
Left temple Right eyebrow Left eyebrow The center point between the eyebrows
Allow awareness to sweep across Right eye
Left eye Right ear Left ear Right cheek Left cheek Right nostril Left nostril Upper lip Lower lip Chin
The center of the throat
Right collarbone Left collarbone
Right side of the chest Left side of the chest The heart center
Navel area
Lower abdominal zone Pelvis
Shift focus to the posterior surface Right buttock
Left buttock
Lower back Middle back Upper back
Right shoulder blade Left shoulder blade Back of the neck Occiput (back of the head) Crown of the head
Carry awareness down to the entire right leg The entire left leg
Both legs simultaneously
The entirety of the trunk
The entire right arm
The entire left arm
Both arms together Neck
Head
The entire front aspect of the body The entire back aspect of the body
Now, recognize the whole body as a single unit The complete physical form as one
The complete physical form as one (long pause)
You are now experiencing a deeper recognition of your physical presence. You are aware *of* the body.
IT is you who is aware *of* the body.
Observe that this phrasing contains two distinct components: the “you” and the “body.” The “YOU” represents something distinct and separate from the physical form.
The awareness is not the body itself.
Declare mentally,
I am not this body. (pause) I am not this body. (pause) I am not this body. (pause)
Resist any impulse for the mind to begin drifting into ordinary thought patterns. Simply maintain a state of relaxed, effortlessness.
The subtle facets of your being will unfold sequentially throughout this inquiry.
There is nothing you are required to actively achieve.
Breath Awareness
Continuing on with the exploration.
Be awake and mindful.
We now embark on an exploration to unveil a more delicate layer of your being – the energetic body.
Gaining awareness of this energy body is achieved by tuning into the chakras, or energy centers.
Maintain an alert yet relaxed focus.
You may observe pulsations, light, coloration, or other novel sensations as you pinpoint these energy locations.
This is perfectly acceptable.
Conversely, you might *not* perceive any pulsation, light, or color when locating these energy centers.
This too is entirely fine.
There is no specific aim here. Simply remain alert and conscious. The first energy center is the root chakra.
Locate it at the perineum or just beneath the base of your spine. (pause)
Perineum or just beneath the tailbone. (pause)
Inhale deeply, as if drawing energy through your nose and directing it down to this root center.
(pause for 3 breaths or…)
Sense the resonance of this mantra in the root chakra… LAM… LAM… LAM
The subsequent energy nexus is the sacral chakra.
Identify its position in the sacrum, or the lower abdominal region. (pause) Sacrum, or lower abdomen. (pause)
Inhale deeply, imagining you are pulling energy via your nostrils down to this sacral locus.
(pause for 3 breaths or…)
Feel the vibration of this mantra at the sacral chakra… VAM… VAM… VAM
The third center resides at the navel chakra.
Pinpoint it within the spinal column, directly behind the naval area. (pause) Spinal cord, behind the navel. (pause)
Breathe deeply, as though channeling energy through your nose and descending to the navel center.
(pause for 3 breaths or…)
Experience the vibration of this mantra in the navel chakra… RAM… RAM… RAM
The fourth center is the heart chakra.
Find its location along the spine, right behind the breastbone. (pause) Spinal cord, directly behind the sternum. (pause)
Inhale deeply, pretending to draw energy through your nostrils down to the heart center.
(pause for 3 breaths or…)
Feel the vibration of this mantra at the heart chakra… YAM… YAM… YAM
The fifth center is the throat chakra.
Locate it at the base of your throat. (pause) Base of the throat. (pause)
Inhale deeply, as if pulling energy through your nostrils and down to the throat center.
(pause for 3 breaths or…)
Sense the vibration of this mantra at the throat chakra…
HAM… HAM… HAM
The sixth center is the third eye chakra.
Find it in the middle of the brain, behind the spot between the eyebrows. (pause)
Center of the brain, behind the point between the eyebrows. (pause)
Breathe deeply, as if drawing energy both in and out through the mechanism of the third eye center.
(pause for 3 breaths or…)
Feel the reverberation of OM in the third eye… OM… OM… OM
The final center is the crown chakra.
Locate it at the very top of your head. (pause) Crown of the head. (pause)
Visualize a thousand-petaled lotus flower at the crown chakra.
Radiant and boundless. Breathe deeply, observing stillness. (pause for 3 breaths)
You are now attuned to this more subtle facet of your existence – the energy body.
You recognize the energy body. YOU recognize the energy body.
Observe that this declaration consists of two distinct components: you and the energy body.
“YOU” signifies something distinct from the energy body. “YOU” are not the energy body.
Silently affirm to yourself,
I am not the energy body. (pause)
I am not the energy body. (pause)
I am not the energy body. (pause)
Resist any inclination for the thoughts to drift into rumination. Maintain a state of relaxation, wakefulness, and awareness.
The elements of your being will reveal themselves sequentially throughout this passage.
There is nothing requiring active effort from you.
Opposites
Continuing the exploration.
Initiate the process of generating bodily sensations. Begin by cultivating the feeling of weight in the body.
Manifesting bodily heaviness.
Each segment of your physical form growing progressively heavier. Dense, as if weighted with lead.
Perceive the right leg becoming leaden, sinking into the ground beneath you. So substantial it would be impossible to raise it.
Now, transition your awareness to the left leg.
Cultivate the sensation of weight in the left leg. Left leg growing heavier and heavier. Settling down… so weighty you could not lift it.
Next, focus on the sensation of heaviness in the hips… the back… the chest… The entirety of your torso sinking into the supporting surface. Profoundly heavy.
Shoulders now descending, extremely heavy. The weight extending down the arms and into the hands. Hands heavy, like lead masses.
The back of the neck, the back of the head, heavy and descending into the surface below you.
Manifesting the sensation of heaviness throughout the whole body.
The entire physical form heavy, like lead. (pause)
Now, relinquish the sensation of heaviness. Let it go entirely.
Release the feeling of weight from every part of your anatomy. (pause)
Now, activate the sensation of lightness within the body.
Sense every part of your form becoming filled with lightness, akin to a helium-filled balloon.
Manifest the sensation of lightness. Body becoming progressively lighter and lighter.
The right leg growing light, beginning to ascend.
The left leg filling with lightness and rising up. The right arm becoming lighter and lighter, beginning to rise. The left arm becoming light, floating upward.
The hips and torso becoming light, inflating like a helium balloon, and floating upward.
And finally the head, saturating with the sensation of lightness, floating right up.
The entire body, ascending. Light as vapor.
Experience absolute lightness throughout the whole body. Utter weightlessness. (pause)
Now, release the sensation of lightness.
Permit your body to gently let go of the floating feeling. Completely discharge the sensation of lightness. (pause) Now, observe this realization.
External influences did not generate the feelings of heaviness nor lightness.
The fabrication was entirely mental.
You are now conscious that the mind possesses the capacity to manifest or dissolve bodily sensations.
You grasp the potency of the mind. You are aware of the mind.
YOU are aware of the mind.
Note the duality in this statement – you and the mind. “YOU” exists separate from the mind.
“YOU” are not the mind. Articulate mentally to yourself,
I am not the mind. (pause) I am not the mind. (pause) I am not the mind. (pause)
Resist the impulse for the mind to stray into unchecked contemplation. Simply remain relaxed, alert, and perceptive.
The various dimensions of your selfhood will surface one by one during this journey. Effortlessly.
There is nothing you are required to perform.
Symbols/Visualization
Continuing the exploration.
You commenced this voyage by focusing on the physical body. Then, your attention transitioned to the energy body.
Next, awareness shifted to the mind.
And now, we explore a domain of your being that is even more refined.
In the state of deep slumber, you enter this realm.
During deep sleep, all consciousness of your physical form vanishes. All thought, all dreaming ceases.
Concepts of time and space dissolve. (pause)
You begin to experience the *Anandamaya Kosha* – the bliss sheath – the most subtle aspect of your self. (pause)
At this instant, allow the awareness of the body, the energy body, and the mind to dissipate.
In their absence, permit profound tranquility to emerge. (pause) Awareness of body, energy body and mind dissolving. Sublime peace arising.
Strive to maintain wakefulness within this.
Beyond this tranquility lies the origin of your essence. The authentic Self. Formless.
Devoid of attributes. Unbounded.
Infinite.
Timeless.
Your intrinsic nature – present here constantly.
The singular entity present during every experience – physical, mental, and spiritual. Present when awake, dreaming, and deeply asleep. Yet serenely untouched by any of them.
Always present. The observer. Awareness. Pure consciousness. Allow any residual sense of individual “I” to merge into the Self.
Abide in this bliss of your true Self for the ensuing period. (pause for 3-10min.)
Externalization
Ommmmmmmm
Regain awareness of the natural breath rhythm. Awareness settling on the breath. (pause)
Observe the chest area ascending with each inflow and descending with each outflow. (pause)
Note the subtle tightening of the nostrils upon inhaling, and expansion upon exhaling. (pause)
Guide your awareness back into the experience of the physical body. (pause)
Bringing consciousness back to the body, the mind, the energy body.
Yet retaining the understanding that you never were solely the body, the mind, or the energy body. You are vastly more.
You are limitlessly more. You are infinite awareness. Pure consciousness.
Unceasingly blissful at your core. (pause)
Understand that the practice of Yoga Nidra is now concluding. Turn awareness outward.
Acknowledge that your body remains at rest, engaging in Yoga Nidra.
Be conscious that you are resting in a specific room. (pause)
While keeping your eyes closed, mentally form a picture of the room you occupy.
See the walls. The floor surface. The items within the room – their arrangement, shade, texture.
Extend your external awareness. (pause)
Without moving, become attentive to the physical sensations of your corporeal form – the feeling of your body against the surface supporting you. (pause) The texture of the clothing against your skin. (pause)
The ambient air temperature touching your skin. (pause)
Externalize your awareness.
Yoga Nidra is now finalized. (pause)
Returning awareness to the body, gently move your fingers, flex your toes. Initiate any soft movements with the body that feel agreeable (pause)
Now, engage in any larger motions – flex your feet, legs, hands, arms, move any body parts that signal for attention. (pause)
If you are prone, when you feel inclined, turn onto your right side.
Take a few deep breaths, integrating the insights from your Yoga Nidra session into your daily awareness. (pause)
Recall what you perceived during this journey. What truths were revealed to you. Reiterate to yourself one final time:
I am not the body. (pause)
I am not the energy body. (pause)
I am not the mind. (pause)
If you were lying down, gradually assist yourself up into a seated posture. Take your time; there is no urgency. (pause)
Seated comfortably, maintain your spine as upright as possible. Keep your eyes closed if you can.
Draw a deep breath in… and release a long breath out. Once seated, gently open your eyes.
Allow your vision to adjust to the surroundings. (pause)
Aware of your presence in the room.
Closing your eyes once more, we will conclude by intoning Om and Shanti, three times each.
Om Om Om Shanti Shanti Shanti (pause)
And when you feel ready, slowly open your eyes again, taking the necessary time to re-orient to the room, back into your day. Carrying any positive perceptions, feelings, or physical sensations with you.