Should you sense a feeling of dullness or stagnation, this offers a brief method for regaining freshness.
Recommended Practices Preceding and Following:
Integrate this before or after a yoga instruction session or another therapeutic modality. Alternatively, if using it independently, it’s advised to commence with a minute or two of uncomplicated movements resembling gentle stretches to ease bodily tightness—such as shoulder circles while seated or standing, gentle torso twists, side bends, and forward folds. Prepare yourself through a few moments spent in Prana Mudra to gather vital force.
Grounding
Assuming a relaxed posture, either reclining or seated, with proper support.
Selecting whatever physical arrangement feels supportive at this precise moment. Preparing for this session dedicated to renewal.
Placing a slender cushion or cover beneath the head if that feels agreeable. Covering yourself with a blanket if desired.
Undertaking any necessary adjustments to achieve maximum physical ease. (extended silence)
Scrutinizing for any unevenness or hard spots from clothing, adornments, or any other source of potential distraction.
Rectifying any such issues presently. (brief silence)
Conducting a thorough bodily survey, ensuring you are settled as comfortably as possible.
Feet relaxed… limbs… pelvic area… torso… arms… shoulder girdle… facial muscles… brow. Verifying and making minor alterations if they contribute to your optimal comfort. (brief silence) Notice yourself sinking into relaxation. (brief silence)
And now, consciously letting go of any events that transpired before this instance.
Releasing consideration for anything scheduled to occur subsequent to this practice ending.
Directing the entirety of your focus toward this engagement for the next quarter of an hour. Setting aside everything else for these moments intended for restoration. (brief silence)
Take one profound inhalation… and upon the exhalation, release any held tension, any sense of weariness.
Abandon any persistent thoughts, any compulsion to ‘do’. Simply exist. These minutes belong solely to your well-being.
Nothing is required to be achieved. Simply soak in tranquillity. (brief silence)
Make any final positional refinements if this hasn’t been completed. (brief silence)
Begin to deepen your experience of inner quietude. Understand that movement is permitted, but if stillness is agreeable, allow yourself to embrace this quietude. This opportunity to simply be.
Resting. Exactly as suits you best.
If it feels conducive to rest, permit these spoken words to be absorbed on an energetic level, rather than through active mental processing. Even the mind is permitted to pause now.
In its stead arises an awareness that requires no effort. (brief silence)
Perceive all sensation becoming increasingly fluid and unforced. Peaceful and without strain. (brief silence)
The Yoga Nidra phase has now commenced. (brief silence)
Consciousness Journey
A sequence of energetic locations will be voiced.
Permit your awareness to glide smoothly from one spot to the next. Analogous to linking luminous points or flows of energy.
Initiate by locating awareness at the spot midway between the eyebrows, Perceiving this sensation energetically, rather than through physical touch.
The centre between the eyebrows
The hollow at the base of the throat The joint of the right shoulder Moving fluidly
The joint of the right elbow The wrist joint
The right thumb
The point of the index finger Point of the middle finger Point of the ring finger
Tip of the little finger Energetically sensing The right wrist joint
Elbow joint Shoulder joint Hollow of the throat
Transitioning to the left shoulder joint Elbow joint
Wrist joint
The left thumb
Tip of the index finger
Tip of the middle finger Point of the ring finger Tip of the little finger
Returning to the left wrist joint Elbow joint
Shoulder joint Hollow of the throat The central heart region
The right side of the chest The central heart region
The left side of the chest
The central heart region The central navel point The tip of the tailbone The joint of the right hip Right knee joint The ankle joint
The right big toe
Tip of the second toe Tip of the third toe Tip of the fourth toe Tip of the smallest toe
Returning to the right ankle joint Knee joint
Hip joint
Tip of the tailbone
Guiding awareness across to the left hip joint Left knee joint
Ankle joint
The left big toe
Tip of the second toe Tip of the third toe Tip of the fourth toe Tip of the smallest toe
Returning to the left ankle joint Knee joint
Hip joint
Tip of the tailbone The central navel point The central heart region
Hollow of the throat The brow centre The brow centre
The brow centre (brief silence)
Respiration Awareness
Now, bring your focus to the pattern of your breathing.
There is no requirement to alter the breath in any fashion; merely direct your full attention toward it.
With every out-breath, sense the release of any tiredness, stress, or tightness.
With every in-breath, feel yourself drawing in boundless vitality. Exhale shedding fatigue, stress, and tension.
Inhale replenishing yourself with limitless energy.
Exhale flowing from the very peak of the head down to the toes. Inhale moving from the toes up to the crown of the head.
Exhale traversing from the crown down to the ankles. Inhale moving from the ankles up to the crown of the head.
Exhale descending from the crown down to the knees.
Inhale ascending from the knees up to the crown of the head. Exhale proceeding from the crown down the spinal column to the tailbone. Inhale moving from the tailbone up the spine to the crown.
Exhale flowing from the crown down the spine to the navel area. Inhale rising from the navel up the spine to the crown.
Exhale moving from the crown down the spine to the heart centre.
Inhale travelling from the heart centre up the spine to the crown. Exhale travelling from the crown down to the throat centre.
Inhale ascending from the throat centre up the spine to the crown.
Exhale sweeping from the crown down to the bridge point between the nostrils. Inhale moving from this nasal bridge point up to the crown.
Now focus on the third eye; exhale down toward the bridge between the nostrils. Inhale from the space between the nostrils, ascending up to the third eye.
Return to the crown; exhale descending to the bridge between the nostrils.
Inhale from the nasal bridge area up to the crown. Exhale moving from the crown down the spine to the throat centre.
Inhale travelling from the throat centre up the spine to the crown.
Exhale moving from the crown down the spine to the heart centre. Inhale from the heart centre up the spine to the crown.
Exhale travelling from the crown down the spine to the navel. Inhale moving from the navel up the spine to the crown.
Exhale sweeping from the crown down the spine to the tailbone.
Inhale traversing from the tailbone up the spine to the crown. Exhale descending from the crown of the head down to the knees. Inhale ascending from the knees up to the crown of the head.
Exhale moving from the crown of the head down to the ankles. Inhale ascending from the ankles up to the crown of the head.
Exhale descending from the top of the head down to the toes.
Inhale rising from the toes up to the crown of the head. (brief silence) Sense the entire physical form inhaling and exhaling in unison. (brief silence)
Drawing in universal life force from the surrounding environment on the inhale, releasing any energetic blockages on the exhale. (brief silence)
Continue to breathe in this alternating rhythm for several cycles.
Inhaling universal life force, exhaling any energetic blocks. (silence for 3 inhalations/exhalations)
Externalization
Now focus your attention once more on your heart centre. (brief silence)
Observe the heart centre lifting slightly with each inhalation, lowering with each exhalation. (brief silence)
Return your awareness to your physical surroundings. The Yoga Nidra process is now concluded. (brief silence)
Feel your physical body resting in a state of deep peace. (brief silence)
Acknowledge the surface supporting you. (brief silence)
Register the ambient temperature of your location. (brief silence) Become aware of any sounds present. (brief silence)
Gently invite more kinetic activity into your body by taking several deep breaths. (brief silence)
Now, subtly flutter your fingers and toes. Feel the vitality re-entering the body, much like subtle electrical currents.
Initiate any movement or stretching your body desires. Continue to notice the energy flow returning. (brief silence)
And if you were lying down, when you feel prepared, slowly roll onto your right side. Pause here for a few deep breaths. Allow any insights from today’s session to surface. (brief silence)
If you were reclining, gradually and gently ease yourself into a seated posture, keeping your eyes veiled if feasible, and take one deep breath. Notice the surge of vitality as you sit erect. (brief silence)
We will conclude by intoning ‘Om’ thrice and ‘Shanti’ thrice. ‘Om’ represents the primal universal sound. ‘Shanti’ signifies profound peace. Feel the energy continuing to ascend with this vocalization.
Om, Om, Om, Shanti, Shanti, Shanti (brief silence)
When you are ready, softly allow your eyes to open, carrying the feeling of rest and renewed vigour into your environment and through the remainder of your day.