The document provides instructions for a yoga nidra practice for beginners. It guides the reader to get into a comfortable lying down position and focus on deep relaxation. It then leads the reader through a full-body scan, visualizing waves of relaxation flowing through each body part to achieve a state of conscious relaxation and tranquility. It encourages observing the breath and internal sensations before visualizing healing golden light, and concludes by having the reader gently stretch and open their eyes.

1. Yoga Nidra for Beginners

2. Yoga Nidra for Beginners
 Begin by coming into a lying position on the floor such as shavasana
 And take this moment to become perfectly still.
 And comfortable
 From this moment onward
 And you will be experiencing progressively deeper states of conscious
relaxation.
 Allowing for greater inner clarity
 And tranquility
 While strengthening your natural ability to remain calm and in control of your
inner state.

3. Yoga Nidra for Beginners
 Remaining perfectly still and away from this point forward.
 Breathe gently
 Naturally
 Allowing each inhalation and exhalation to flow spontaneously
 Watch the belly gently rising.
 Gently falling
 Allow your mind to become completely silent as he listened to the Sounds in
your environment.
 If any thought should arise immediately cut it off and returned to the act of
listening.

4. Yoga Nidra for Beginners
 Listen intently.
 Without any concern for the source nor implications of any sounds
 Now say to yourself. I will remain completely calm and relaxed throughout the
duration of this session.
 I will remain completely calm and relaxed throughout the duration of this
session.
 I will remain completely calm and relaxed throughout the duration of this
session.
 As we now rotate the awareness around the body. You can view the wave of
relaxation flowing from body part to body part

5. Yoga Nidra for Beginners
 Your right hand thumb.
 Second finger
 Fourth
 And the fifth finger
 Palm of the hand
 Back of the hand
 The whole right hand
 Right wrist
 Lower Elbow
 Upper arm
 The right shoulder
 Waist
 Thigh
 Back of the thigh
 Waist
 Hip
 Knee
 Back of the knee
 The right shin
 Calves muscle
 Ankle
 Heel
 Sole of the right foot
 Top of the foot
 The right big toe
 Second toe
 Third
 Fourth
 And fifth toe

6. Yoga Nidra for Beginners
 The whole right side of the body
 Perfectly still
 And relaxed
 Now the left hand.
 Feel this soothing wave of relaxation
flow from your left hand thumb.
 Through your second finger. Third
 Fourth
 And fifth finger
 Palm of the hand back of the hand.
 The whole left hand
 The left wrist
 Lower arm
 Elbow
 Upper arm
 The left shoulder
 Armpit
 Waist
 Left thigh Back of the thigh
 Knee

7. Yoga Nidra for Beginners
 Back of the knee
 Left shin
 Calves muscle
 Ankle
 Heel
 Sole of the left foot Top
of the foot
 The left big toe
 Second toe
 Third
 Fourth
 And fifth toe
 The whole left side of
the body
 Now perfectly
comfortable
 Now this wave of
relaxation flows down
from the top of your
head.
 To your forehead
 Right, eyebrow
 Laughed eyebrow
 The space between the
eyebrows
 The right eyelid
 Left eyelid
 Right eye.
 Left eye.
 Right ear

8. Yoga Nidra for Beginners
 The nose
 And the tip of the nose.
 The upper lip
 Lower lip
 Muscles inside of the
mouth
 Tongue
 Right cheek
 Left cheek
 The chin
 Throat
 Right chest muscle
 Left chest muscle
 The cavity within the
core of the chest
 Abdomen
 Lower abdomen
 Right thigh
 Left thigh
 Right knee
 Left knee
 Right ankle
 Left ankle right foot
 Left foot
 The whole right leg
whole left leg
 Both legs together
 Whole right arm
 Left arm
 Both arms together

9. Yoga Nidra for Beginners
 The abdomen
 And the chest
 The buttocks
 Back
 And shoulder blades
 The whole front and
back side of the Torso.
 The neck and the head
 The whole body
together
 The whole body at once
from head to toe
 Watch the peaceful
rising and falling of the
respiratory muscles
within the abdomen.
 Continue watching the
belly peacefully rise and
fall with the breath.
 Breathing in the belly
Rises
 Breathing out the Valley
Falls
 You can now experience
an even deeper level of
relaxation.
 By all at once releasing
an even more subtle
level of muscular
tension.
 Just releasing minds
hold grip over the body

10. Yoga Nidra for Beginners
 Simply remaining aware
of only relaxation
 Perfect rest
 And tranquility
 Quickly scan the body
 The eyes and the
muscles surrounding
the eyes.
 The mouth
 Anywhere, you might
be holding habitual
 Now becoming more
aware of where you
unconsciously hold
nervous tension in your
body.
 Now become aware of
the warm and friendly
space in front of the
closed eyes.
 Observe the infinite
depths of Inner Space
your own awareness.
 Feel the body.
 Feel the senses.
 Feel the mind.
 Nothing, but the
awareness itself.
Become aware that you
are observing yourself.
 Continue going deeper
into the cave of inner
space.

11. Yoga Nidra for Beginners
 Within that cave there is
a flaming light.
 A tiny point of white
light
 Resplendent as a jewel
 Tiny as a pearl
 Yet bright as a star.
 They’re within the very
center of your vision.
 Gently gaze at that tiny
point of light.
 And within the center of
that light you can see a
small golden egg.
 A very small very bright.
And translucent small
golden egg.
 With warm Golden Light
radiating all around
 Just be with the warmth
of this healing golden
light for a few moments.
 Again, scan your
awareness around your
body.
 Taking note of where
you may be habitually
holding tension.
 As you continue to
become more aware
 You feel more relief

12. Yoga Nidra for Beginners
 As well as greater inner Clarity and
self-recognition.
 Now bring your awareness back to
your surroundings.
 Your physical body lying on the
floor.
 Now slowly and gently
 You may begin stretching and
moving your body. And open your
eyes to end this practice.
 Oh Shanti Shanti Shanti.