6.Modern Yoga Nidra Variations TEACHER TRAINING

1
KARUNA YOGA VIDYA PEETHAM BANGALORE
INDIA
YOGA NIDRA TTC
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Modern Yoga Nidra Practices
6.Modern Yoga Nidra Variations
YOGA NIDRA 1. ANYTIME BALANCED THINKING YOGA NIDRA – 15-
MINUTE
This guided session designed to harmonize and integrate the activity of both hemispheres of your brain.
This concise yet impactful practice offers a gentle way to cultivate mental equilibrium, promoting clearer and
more balanced thinking patterns throughout your day.
Recommended Practices for Before and After:
Integrating this into your routine can be particularly beneficial when paired with a yoga class or
other therapeutic sessions. Alternatively, if you choose to make this a standalone activity, it is advisable to
ease into the practice by engaging in a brief warm-up that targets physical relaxation and releases tension in
the body. Spend one to two minutes performing gentle stretches that may include seated or standing
shoulder rolls, a spinal twist, a side bend, and forward folds. These movements can help create openness and
prepare the body for deeper engagement.
Additionally, dedicate a few moments to practicing Hakini Mudra as part of your preparation. This
effective hand gesture can assist in promoting better communication between the brain hemispheres while
enhancing
intuitive capabilities—setting an optimal mental state for the practice ahead.
Settling
Settling into comfort—whether lying down or sitting with support—choose a position that feels right for
you at this moment. Prepare yourself for a practice aimed at fostering a more balanced state of mind.
If it feels good, place a thin pillow or blanket under your head, or drape a blanket over your body for
warmth. Do whatever you need to make yourself as comfortable as possible. Take time to notice any lumps
or bumps in your clothing, jewellery, or anything else that might distract you. Adjust them now if necessary.
Gently scan your entire body to ensure it feels relaxed and supported—feet, legs, hips, back, arms,
shoulders, jaw, forehead. Take this moment to make any adjustments that would deepen your comfort.
Allow yourself to settle fully into relaxation. Release any worries about what happened earlier or what
awaits later. Let these moments be entirely for you and this practice. Bring your full attention to the next 15
minutes, setting aside everything else to find balance and reset.
Breathe deeply, and with each exhale, release tension. Let go of thoughts and the urge to act—just be. This
is your time, free of effort or expectation. There’s no destination here, only a peaceful experience.
If you haven’t already, make any final adjustments that may enhance your comfort. Begin to embrace
the stillness within and around you. Knowing you can move if needed, immerse yourself fully in this quiet
moment if it feels right.
Rest deeply in whatever way suits you best. Allow the words to gently reach you—not through mental
effort but through an effortless sense of presence. Let even your mind take a break, replaced by effortless
awareness and calm. Feel this serenity settling into every part of your being, making all experiences light
and natural. Allow yourself to become more immersed in this tranquillity—effortless, serene, and restful.
Yoga Nidra has now begun.
(pause) Rotation of Consciousness
The process is now beginning,
directing a sweeping flow of energy
through the body to encourage
balance and
connection. Focus is being drawn to establish energetic links between specific points within the body, akin
to designing pathways of electrical currents, streams of radiant light, or whatever form resonates
with your experience of energetic flow.
Gently shift your awareness to the right hand. Pay attention to the right thumb, followed by the tips of
the index finger, middle finger, ring finger, and finally the little finger. Allow the energy to smoothly
transition over to the left hand, beginning at the left thumb. Feel the flow or sense of connection moving
to the tip of the index finger, middle finger, ring finger, and then the little finger.

Modern Yoga Nidra Practices 2
Guide this energetic experience further to the right wrist and then across to the left wrist. Let it flow onward
to encompass the right elbow, followed by the left elbow—creating a continuous connection. Extend this
flow to the right shoulder before shifting focus to the left shoulder. With care, bring attention now to the
hollow of your throat.
Gently direct energy toward the back of your head near its topmost part. Allow it to travel upwards to
the crown of your head, then softly rest at the center space between your eyebrows. Transition now
to each eyebrow individually—the right eyebrow first and then the left. Let your attention settle
simultaneously on both eyes before moving outward to focus on the ears—the right ear first, and shortly
afterward, the left ear.
Feel this energy expand further to include the right cheek, followed by the left cheek. Gradually refine
your awareness on the tip of your nose before inviting a sense of energetic presence into your upper lip,
lower lip, and tip of your chin. Return briefly to the hollow of your throat before shifting awareness
toward the heart center.
With purpose, let energy radiate through the regions surrounding the heart center—the right side of the
chest
first, then flowing back into the heart center itself, followed by awareness of the left side of the
chest. Gradually, draw attention into the navel center before extending this connection down toward the tip
of your tailbone.
Expand awareness through both hips—the right hip leading first, then transitioning smoothly into
connection with the left hip. With intention, allow focus to settle on both knees in sequence—the right
and then the left—before directing energy toward each ankle: right to left. Guide this flow all the way
down through each toe on either foot. Start with your right foot: notice your big toe first, followed by your
second toe, and moving delicately through the third, fourth, and the little toe. Continue with equal care
through each corresponding toe on your left foot.
At this point in the practice, shift toward perceiving energy across larger scales—embracing first the
whole right side of your body as an integrated unit before doing so for the entire left side. Slowly
advance into perceiving both sides together in harmony. Allow yourself to fully experience this sense of
wholeness radiating throughout your body in its entirety.
Pause for a moment here, as you become immersed in welcoming this state of profound energetic unity—
a symphony of interconnectedness expanding through every corner and layer of your being. Let it unite as
one cohesive presence that holds every point simultaneously yet effortlessly. Pause again here in
stillness and connection, acknowledging this complete integration of energy across the whole body.
Breath Awareness
Shift your awareness to the breath at the nostrils. Simply observe it as it is, without altering anything.
Be present with the natural flow of your breath. Notice the breath entering, like twin streams passing
through the nostrils. Pause for a moment to feel this sensation. Follow the streams as they glide in along
the base of the nasal passages, and notice them flowing out again. Streams of air gently moving in
and out—calmly, continuously.
Next, bring your focus to the right nostril. Observe the inhalation traveling through it, and on the
exhalation, feel it gently pass out through the left nostril. Now shift your awareness fully to the left nostril.
Inhale through the left, and as you exhale, sense the breath leaving through the right.
Engage in mental alternate nostril breathing: inhale through the right nostril, then exhale through the
left. Inhale through the left nostril, exhale through the right. Continue this flow—inhale right and count 1,
exhale left and count 2. Inhale left for 3, exhale right for 4. Maintain this rhythm, counting up to 26. If you
find your attention drifting or lose track of the count, simply begin again without judgment.
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Pause here for a minute and rest in this practice. Now let go of the counting entirely. It doesn't matter
what number you reached or if your mind wandered along the way. Release any need to hold on to the
count.
Shift focus now to specific points in your body:
Feel into your left shoulder, then bring awareness to the hollow of the throat. Move to the back of your
head, near its upper area, and from there go to the crown of your head. Bring attention down to the centre
of your eyebrows, then shift to these areas in sequence: right eyebrow, left eyebrow, right eye, left eye,
right ear, left ear, right cheek, left cheek.
Continue now with: tip of the nose, upper lip, lower lip, tip of the chin. Move once more to the hollow of the
throat, then drop into the heart centre. Feel the right side of your chest, back to the heart centre, then
travel to the left side of your chest and return again to the heart centre. Shift lower—navel centre,
tip of the tailbone, right hip, left hip, right knee, left knee.
Allow yourself to sense a sweeping energetic flow: from right ankle to left ankle, through all toes starting
with your right foot—big toe through little toe—and repeating on the left foot.
Now expand that awareness outward: sense the entire right side of your body, then the entire left side of
your body. Envelop both sides together into one unified feeling—the whole body as a single entity. Rest
deeply in this connection for a moment. Finally, welcome the fullness of all energetic connections within
your body at once. Breathe into this wholeness and allow everything to settle here as it is.
Externalization
Redirect your focus inward, gently guiding your awareness towards the centre of your heart. Pause here for
a moment and observe this sacred space. Allow yourself to notice the subtle movements—feel the gentle rise
of your heart centre as you inhale and its tender fall with each exhalation. Take a moment to be fully
present with this rhythmic flow.
Gradually, bring your awareness back to your physical being, tuning into the sensations within your body.
The practice of Yoga Nidra is now complete, yet its calming embrace lingers. Sense the peaceful
stillness enveloping your body, and acknowledge the steady support beneath you that holds you securely in
place.
Take a brief pause to notice the atmosphere surrounding you. Let your awareness expand to detect
the temperature in your chosen space and any ambient sounds that may gently echo around you.
These observations help ground you further into the present moment.
Begin to reintroduce movement into your body by inviting deep, conscious breaths into your lungs. Feel
each inhale invigorate you and each exhale encourage relaxation. Slowly start by wiggling your fingers
and toes, feeling the light sensation that comes with this gentle motion. Stretch or move in a way that feels
intuitive and soothing—listen to what your body asks for in this tender state of transition.
If you’ve been resting in a lying position, gradually shift to rolling onto your right side when you feel
ready. Linger here for a few tranquil breaths, absorbing and carrying forward any positive energy fostered
during your practice. Let these restful moments settle deeply in both body and mind, nurturing the inner
calm cultivated today.
When it feels right, begin pressing yourself up into a seated position, moving with care and
gentleness. If
possible, keep your eyes softly closed to maintain the inward focus as you sit comfortably upright. Take a
deep, grounding breath here, allowing it to symbolize the closure of your practice while also preparing you
for the next phase of your day.
To formally complete our journey, we’ll close by chanting Om three times followed by Shanti three times—
a ritual of collective harmony. Om embodies a universal vibration that connects us all, while Shanti invites
peace into our minds, hearts, and lives. Together we begin—Om, Om, Om... Shanti, Shanti, Shanti.
Let each resonance ripple through every layer of your being.
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As you feel ready, gently open your eyes, letting the balanced energy of your practice seep into the
room around you. Carry this sense of harmony with you as you transition into the rest of your day,
embracing its gifts of clarity and peace.
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YOGA NIDRA 2. ANYTIME CALMING YOGA NIDRA (15 MINUTES)
A short and relaxing session designed to bring you peace and calm whenever you need it.
Suggested Pre- and Post-Practices:
This practice can be incorporated either before or after attending a yoga class or participating in any
healing treatment. If you choose to use it as an independent routine, it is suggested to start with a brief
moment dedicated to gentle stretches that help alleviate physical tension. These stretches can
include simple movements such as seated or standing shoulder rolls, gentle twists, side bends, and forward
folds.
To further prepare your mind and body or bring closure to your practice, consider integrating the calming
and universal mantra of Om. This powerful sound can enhance your sense of grounding and serenity,
enriching the overall experience.
Settling
Settling into comfort begins with finding your most relaxing position, whether reclined or seated—
whatever feels most natural and supportive to you at this moment. Allow yourself the freedom to choose a
position that invites ease and prepares your body and mind for this soothing practice of calm. If desired,
consider tucking a thin pillow or soft blanket beneath your head for added support, or drape yourself with a
blanket to stay cozy and warm.
Take a moment to adjust your surroundings, ensuring nothing distracts from this time meant solely for
you. Smooth out any lumps or folds in your clothing, remove or reposition your jewelry, and
eliminate any discomfort that might draw your attention away from restfulness. Gently scan your entire
body from head to toe, assessing how you feel—beginning with your feet, moving up through your
legs, hips, back, arms, shoulders, all the way through your jaw and forehead—and make small adjustments
wherever they may bring more ease.
As you settle further in, send your focus inward. Feel yourself becoming tranquil, like the surface of a
peaceful, unmoving lake. Allow all prior moments and future tasks to fade from your awareness—they
have no place here, during this valuable time of connection to yourself. Transition all of your attention to
what lies in the present. For the next fifteen minutes, give yourself permission to fully embrace the
moment without distraction.
Take a slow, deep breath… inhale deeply into your belly. As you exhale, visualize releasing any
lingering thoughts or tension you wish to let go of right now. Let those thoughts drift away gently and
effortlessly. There is no need to act, solve, or do—this is a sanctuary of being. Let yourself luxuriate
in this absence of obligation—a simple invitation to experience peace and pause.
If there are any last-minute adjustments that could enhance your comfort, take care of them now.
Once settled, allow yourself space to experience profound stillness. Move only if it feels natural for you,
yet savor the opportunity to revel in stillness itself. With nothing expected of you, this is an open moment
of timeless rest.
Feel each word washing over you without cognition or analysis—simply accept the calming energy they carry
as your mind surrenders its responsibilities. In allowing your mind to rest fully, replace effort with
effortless awareness—a state where every sensation emerges gently without resistance.

Notice how effortlessly peace begins to unfold and envelop you. A serene sense of calm starts to
permeate your entire being now—simple, profound, effortless. Let yourself rest in this serene tranquility for
as long as it serves you best.
Yoga Nidra has now begun.
(pause) Rotation of Consciousness
A sequence of energetic points
will be identified.
Let your awareness flow effortlessly from one point to the next. Begin by directing your attention to the
area between the eyebrows. Maintain an effortless awareness of this space.
Shift focus to the hollow of the throat, then move to the right shoulder joint. Allow your awareness to
glide freely onward to the right elbow joint, the wrist joint, the right thumb, and then the tips of each finger
—the index, middle, ring, and little finger.
Flow effortlessly back through the right wrist joint, elbow joint, and shoulder joint, returning to the
hollow of the throat.
Next, guide your awareness over to the left side, starting with the shoulder joint, followed by the elbow
joint, and wrist joint. Notice the left thumb and the tips of each finger—index, middle, ring, and little finger.
Allow your attention to move freely through these points.
Return again to the left wrist joint, elbow joint, and shoulder joint, before resting lightly at the hollow of
the throat once more. Shift awareness gently to the heart center, pausing briefly.
Continue by noticing the right side of the chest, moving back to the heart center, then over to the left
side of the chest. Return again and again to the heart center until awareness naturally rests there.
Let go of any thoughts and simply feel as you linger in stillness at the heart center. Take your time to
pause and connect here.
Breath Awareness
Bring your attention to your breathing, becoming fully aware of the natural rhythm of each breath as it
flows in and out effortlessly. Observe the gentle motion of the body, subtly responding to every
inhalation and exhalation. Take a moment to notice how, with each incoming breath, your abdomen softly
rises, followed by your chest, expanding in harmony. As you breathe out, feel the descent, first of your
abdomen, then your chest. Witness the rhythmic cycle: inhale as the abdomen rises and chest lifts; exhale
as the abdomen lowers and chest subsides.
Feel this breath like a soothing wave gently rolling in to kiss the shoreline before retreating back
to the vastness of the ocean. Allow yourself to follow this delicate ebb and flow of breath, this steady,
calm wave moving naturally through your body. With each breath, observe the wave’s rise and its
inevitable fall— entrusting yourself not to control or change anything but to simply experience and
witness. This natural rhythm invites you to observe calmly, much like watching serene waves lapping against
the shore.
Begin counting these waves of breath, trusting in the simplicity of their natural pace. As you inhale,
silently acknowledge one, then exhale two. With the next inhale, count three; on the following exhale,
count four— continuing along this gentle pathway until you reach twenty-six. If your focus wanders or if
you lose track at any point, let that be okay. Without judgment, simply return to one and begin anew.
Take a pause here—a spacious moment of quiet stillness—and then gradually release the counting
altogether. Whether you reached twenty-six or lost track in between does not matter. Let go completely of
the numbers and thoughts surrounding them, dissolving into the peace of simply being present with your
breath without effort or expectation. Breathe freely now, allowing yourself to rest in the rhythm of your
body and its natural waves.
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Externalization
Shift your focus back to the center of your heart, allowing your attention to settle there once more. Take
a deep breath, feeling the gentle expansion of the heart center as you inhale, and noticing its subtle descent
as you exhale. With each breath, connect further to this space of serenity and presence.
Gradually redirect your awareness to your physical body, gently transitioning your attention outward.
Your Yoga Nidra practice has now come to a close, leaving your body in a state of stillness and relaxation.
Sense the tranquil ease coursing through you, noticing how your body rests peacefully, supported by the
surface beneath you. Take a moment to really feel the connection to this support.
Become aware of your surroundings. Observe the temperature of the space you occupy and let
yourself absorb the sensation. Tune into any sounds present in your environment, allowing them to
enter without resistance or attachment.
Start to reintroduce movement into your body, first by taking slow, deep breaths that awaken your senses.
As you breathe, gently wiggle your fingers and toes, fully experiencing the lightness and vibrancy of
these movements. If it feels right, stretch or shift your body in a manner that feels natural and restorative
at this moment.
If you're lying down, prepare to transition with intention. Roll over onto your right side, moving with calm
and deliberation. Rest here for several long breaths, and invite the sense of tranquility cultivated
during your practice to accompany you throughout this transition. When you're ready, ease yourself into a
seated position, mindful of maintaining gentleness in every movement. Keep your eyes closed if possible, and
take a grounded breath that prepares you for closure.
To seal this practice, we will conclude by chanting. Om resonates as a universal vibration that
embodies connection, while Shanti signifies peace and harmony. Chant Om three times, using each
repetition as an invitation for deeper alignment with universal energy. Follow it by chanting Shanti three
times, allowing its peaceful intention to ripple through your mind and spirit.
Om... Om... Om... (feel free to continue as needed). Shanti... Shanti... Shanti...
Whenever you feel ready, softly open your eyes and gently bring this soothing sensation into your
immediate surroundings. Let this calmness flow seamlessly into the rhythm of your day, carrying forward
the peace and grounding nurtured during your practice.
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YOGA NIDRA 3. FLOATING LEAF YOGA NIDRA (35-40 MINUTES)
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 softKARUNA YOGA VIDYA PEETHAM BANGALORE
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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.
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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
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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.
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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.
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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.
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YOGA NIDRA 4. ENERGIZING YOGA NIDRA (25-30 MINUTES)
Rediscover your vitality during periods of diminished energy through this invigorating, prana-enhancing
Yoga Nidra practice. Thoughtfully designed to replenish and rejuvenate, it is particularly suited for the colder
winter months, as well as a helpful routine for individuals who spend extended hours indoors or in
environments with poor air circulation. This practice not only addresses physical tiredness but also
nurtures a deeper sense of renewal that reaches the mind and body alike.
Suggested Preparatory and Follow-Up Practices:
This Yoga Nidra session can be seamlessly integrated as the concluding savasana in a Prana Restorative
Yoga class, maximizing its restful and revitalizing effects. For further guidance on restorative techniques,
you may explore my Prana Restorative Yoga course at yogaghar.ca.
To create a harmonious flow, it is recommended to commence with gentle yoga movements or asanas
that gradually warm up and prepare the body. However, exercise caution to avoid overexerting
participants, especially since they may already be experiencing reduced energy levels.
Incorporating Prana Mudra before or after the practice can significantly enhance vitality. Taking just a
few minutes to mindfully engage with this mudra provides subtle yet powerful support in cultivating
energy reserves.
Similarly, use the chanting of a prana-enriching mantra such as *Om Haum Joom Saha* either at the start
or conclusion of the session. Such mantras invite focused intention and deepen the energetic resonance of
the practice.
As a concluding sequence to ground and uplift the physical body, simple reinvigorating stretches
and movements work wonders. Consider incorporating shoulder rolls, seated side bends, gentle twists,
or a soothing self-massage targeting the shoulders, neck, and scalp. These motions help release
tension while restoring circulation, encouraging an enhanced state of physical readiness and mental clarity.
Settling
Begin by finding a position that feels both supportive and restful, whether it's lying down
comfortably or sitting upright with your back supported. Take a moment to prepare yourself for this
soothing and restorative Yoga Nidra practice, allowing the space around you to become a sanctuary for
relaxation.
If you’ve chosen to lie down, consider placing a thin pillow or folded blanket under your head.
Ensure it provides subtle support without shifting your head out of natural alignment. You may also
wish to drape yourself with a blanket, inviting warmth and comfort into your practice. Make any
adjustments needed to ensure every part of your body feels completely at ease. Take your time—this is
your moment to prepare. Pause here for as long as you need.
Should you position yourself in savasana, allow your legs to rest apart naturally. Notice how your
feet effortlessly flop outward, releasing any tension in your lower body. Soften your arms, positioning them
slightly away from your torso, creating a slight space beneath your armpits. Let your palms gently
turn upward, offering openness and receptivity.
Wherever you are, guide your shoulders away from your ears to create length and spaciousness in the
neck and upper body. Take a moment to check in with yourself. Ensure that your head rests straight and
aligned with ease, and adjust if necessary until everything feels just right—effortless yet intentional.
Allow your entire body to settle into complete comfort. Feel the sensation of being fully supported by
the surface beneath you. Recognize this support and surrender into it completely, yielding every inch of your
being to gravity’s embrace. Pause here, letting go more deeply with each passing moment. Release any
sense of holding or striving as you connect with the grounding presence beneath you.
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Take a slow, deep breath in, filling your lungs with refreshing energy. As you exhale, consciously
release anything you think you should be doing right now—there is nothing required of you in this moment.
Set aside all tasks and concerns; give yourself full permission to simply *be*. You are free—free from doing,
free from worrying, free from distractions. Pause and let this freedom settle.
Gradually, turn your attention inward, bringing all of your awareness into the present moment. Breathe
deeply and intentionally. As you inhale, anchor yourself firmly in this moment, feeling fully present here and
now. As you exhale, gently release anything that does not belong to this experience—leaving behind
all external thoughts or worries. Inhale again, welcoming presence into every corner of your being. Exhale
fully, letting go completely of what is beyond this time or place.
Shift your awareness to your body as a whole. Envision your entire being—from the crown of your head to
the very tips of your toes and all the way back up again. Tune into the stillness that resides within every
part of you—a deep stillness that soothes and nourishes. Should you feel the urge to move at any point
during the practice, know that it’s okay; simply adjust as needed before returning to complete ease. But for
now, settle deeply into stillness, allowing comfort to envelop you entirely.
Let this comfort become all-encompassing. Find yourself cradled in an experience of absolute ease: no
strain, no effort required. Only stillness remains—an effortless connection to the present moment within and
around you. Allow yourself to remain fully awake yet profoundly at ease, aware of both your outer
environment and your inner landscape.
Yoga Nidra has now begun. Surrender fully to this state of tranquil awareness as the journey unfolds
within you. Stay here for as long as you need—the rest will take care of itself.
Sankalpa
This is the perfect moment to articulate your sankalpa, your deeply heartfelt intention or resolve, one
that resonates with your inner aspirations. If you already have a sankalpa in mind, take this opportunity to
bring it
clearly into focus and allow the joyous essence of this intention to rise within you, filling you with clarity
and purpose. However, if a specific sankalpa has not yet come to you, you are welcome to adopt one such
as: "I am energized and full of life."
Take a moment to reflect on this powerful affirmation: "I am energized and full of life." Let these words
echo softly yet firmly within you. Pause for a few moments and truly allow yourself to experience the depth
of this commitment. Visualize it and let it take form in your mind with as much vividness and detail
as possible. Picture how it feels, how it looks, and how it sounds when your sankalpa becomes your reality.
Let the image grow stronger, more vibrant with each passing second.
Now, immerse yourself in this feeling fully. When you truly embody the sentiments behind your
sankalpa, when you wholeheartedly feel its presence within, its manifestation becomes inevitable. The
energy that sustains your resolve transforms into a powerful force for change and realization in your life.
At this moment, whether it is your personal sankalpa or the affirmation "I am energized and full of life,"
repeat it to yourself three times. Speak it internally or, if possible, aloud with unwavering confidence
and deep emotion. Let the words carry meaning, conviction, and vitality as you declare them. Pause with
each repetition to solidify the connection, ensuring that their essence integrates into your being.
Begin by gently directing and immersing your conscious awareness deep within the intricate planes of
the body. Prepare yourself for an inner energetic exploration, a journey designed to awaken subtle
perceptions beyond the physical realm. During this process, different parts of the body will be identified,
prompting you to
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guide your awareness swiftly, seamlessly, and with ease from one location to the next, as if moving on a
gentle energetic current.
Rather than registering through physical sensations, allow yourself to experience each moment purely
as an energetic presence. Begin with the point located between your eyebrows, allowing effortless
awareness to radiate from this central focus. Feel its stillness resonate within—for this is where the journey
commences.
Next, shift your focus effortlessly to the hollow at the base of the throat, sensing its subtle vibrations
before allowing awareness to migrate toward the right shoulder joint. Gradually move downward along
the arm— traversing each space with intention—the elbow joint, followed by the wrist joint. Progress
energetically from the right thumb to the subtle tips of each finger: first the index finger, then the middle
finger, continuing to the ring finger and finally the little finger.
Having swept across this spectrum of awareness, trace back upward energetically. Return to the right
wrist joint, ascend smoothly to the elbow joint, and further up to the shoulder joint. Once again come to rest
briefly at the hollow of the throat before transitioning across to the left shoulder joint, initiating a similar
sequence down that arm.
Discover an unhurried rhythm as you move through the left elbow joint, onward to the wrist joint, and
then trace through each finger tip—the thumb leading you onward, followed by the index finger, middle
finger, ring finger, and finally arriving at the little finger. Retrace your pathway upwards deliberately and
methodically— the left wrist joint to elbow, progressing once again toward the shoulder joint. Allow
awareness to settle momentarily in this region before flowing seamlessly back to the hollow of the throat.
From this central position near the throat, redirect awareness toward deeper areas—the heart center
fortified by its radiance. From here, expand outward energetically toward the right chest and then return
softly to focus on the heart center once more. Allow attention to sweep now toward the left chest and
yet again reunite calmly at the heart's vibrant center before descending further.
Journey now into your navel center—a vital seat of energy—and journey downward toward the tip of
your tailbone. New spaces open to exploration as attention transitions toward the right hip joint, gently
downward toward the knee joint, and further into the ankle joint. From here flow carefully across each toe.
Begin with prominent presence at the right big toe, traveling across each individual tip—from second toe
onward to third toe and so forth until connecting with the baby toe.
Returning purposefully upward now through reverse pathways—revisit each space in gradual ascent.
Move back into your right ankle joint, upward toward the knee joint, then smoothly elevate back into
connection with the right hip joint. Effortlessly reunite with energies centered at your tailbone’s tip once
more.
Shift perceptual currents now across into your left hip joint—maintaining mindful transition downward as
you venture toward left knee joint. Continue flowing along until reaching ankle-level awareness. Pause
here but begin exploring subtler details through each toe—first aligning with the calm energy emanated by
your left big toe before guiding presence equally across second toward final baby toe tip.
Rewind this spectrum upward with care—grant presence fully while ascending from left ankle joint
past upstream gradients until reconnecting once more at left knee yet triumphantly reentering left hip
dimension thereafter.
Finally merge higher dynamics centralizing awareness sequentially back upward: Tailbone-tip extending
itself naturally thus recommences flows centralizing mutually objective energy where Navel emerges
inter-links ascendingly Heart preparates expansions reach dominant sequences Hollow aligns Eye-control
rhythms evolve
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completion marked unified trope between steady closure final recapitulation end organic pause
awaiting forthcoming tranquillity blossoming refinements being.
Breath Awareness
Shift your attention to the natural flow of your breath.
No need to alter or control it—simply observe and stay present. (pause)
With each exhale, release any sense of fatigue, stress, or tension. With each inhale, welcome limitless
energy into your being.
Exhaling, feel a sense of letting
go. Inhaling, invite revitalization.
Let your exhales flow from the crown of your head to the tips of your toes. Let your inhales rise from the
toes back up to the crown of your head.
Exhale from the crown down to the ankles. Inhale from the ankles to the
crown. Exhale from the crown down to the knees. Inhale from the knees back to
the crown.
Exhale along the spine, gently reaching down to the tailbone. Inhale, rising up the spine towards the
crown of the head.
Exhale from the crown down to the navel. Inhale up from the navel to the crown.
Exhale from the crown down into the heart center. Inhale back up from the heart center towards the
crown. Exhale from the crown down into the throat center. Inhale, ascending from the throat center to the
crown. Exhale downward into the space between the nostrils. Inhale upward to the crown from this bridge
between nostrils.
Move to the third eye space: as you exhale, follow downward towards the bridge between nostrils;
inhale upward from this bridge, returning to the third eye.
From there to the crown once more—exhale downward; inhale upward back to purity at the crown of
your head.
Repeat: exhale from the crown down into your spine towards the throat center; inhale rising from throat
to crown. Then lower yourself deeper—exhaling into heart space clarity followed wound-back upon
respiratory navel optimism loops across vertices connected truth-ground drafts breathing whole-
bodywaves renewed cosmicEntity..."
Sankalpa
Let your sankalpa naturally arise once
more. Feel it taking shape in words and
emotions.
You may be using your personal sankalpa or something like "I am energized and full of
life." Truly connect with your sankalpa, visualizing it as vividly as possible. (pause)
When the feeling is genuine, manifestation becomes inevitable. (pause)
Now, repeat your sankalpa—be it "I am energized and full of life" or your own personal affirmation—
three times with clarity and deep intention. (pause)
Your sankalpa has been received and is already unfolding into reality.
Take this time to bask in the joy of your realized sankalpa. Rest in this uplifting sensation for the next
several minutes. (pause for 3-8 minutes)
Externalization
Externalization begins now, fostering a journey inward before transitioning outward. Start by becoming
fully mindful of the space within your heart center, gently settling your focus on that central point of
stillness and silence that resides deep within. Pause for a moment and let your awareness expand, absorbing
that profound calmness.
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Recognize that your body exists in a harmonious state of restful breath. Allow yourself to sense the
body's subtle movement, rising and falling with each breath, as it sits in the rhythm of quiet repose.
Take this moment to fully embrace the gentle connection between your breath and your being.
To unlock the reservoir of energy stored within, inhale deeply, filling yourself with fresh air and vitality,
and exhale slowly, releasing any tension or stagnation. Pause briefly to savor this replenished state.
With this process, Yoga Nidra concludes—a practice designed to leave you grounded, aligned, and
enriched. Wiggle your fingers and toes lightly, feeling the trace of energy as it sparks and spreads like
electricity through every fiber of your body. Pause again to immerse fully in this sensation.
Choose to stretch or move your body as feels right to you at this moment—every movement allowing
energy to flow abundantly, igniting liveliness across each part of your being. If you are reclined, prepare to
transition by gently rolling onto your right side. Take a few deep breaths, letting these breaths
anchor you while repeating your sankalpa, your inner resolve, one final time: affirm "I am energized and
full of life." Let these words resonate deeply, filling your entire existence with their power and intent.
For those lying down, carefully press yourself into a seated position when you are ready, keeping your
eyes closed if it feels comfortable and peaceful. Stay here for as much time as you need, without rushing;
embrace the moment fully.
Now sitting upright, create an alignment where your back remains long and straight, encouraging the
top of your head to drift upward gently toward the sky like a balloon rising into space. Inhale deeply
several times; sense the energy rising expansively within you as each breath stirs vitality from the
depths of your being. When you feel prepared, let your eyes softly flutter open—deliberate and unhurried.
Begin transitioning back into your present environment, gradually reconnecting with your surroundings.
Bring yourself into this room—or wherever you are—with heightened awareness. Feel refreshed, alive,
grounded in peace, and centered completely in yourself and this space. Let clarity guide you.
You may soften your gaze as you take a few more breaths; absorb the intricate details of the
environment around you with gentle mindfulness. Acknowledge yourself within this context, deeply
connected yet profoundly still inside. Close your eyes once again for a brief conclusion.
Together we will harmonize by chanting Om three times followed by Shanti three times to close on
vibrations of unity and tranquility. Om embodies a universal frequency while Shanti represents peace—a
profound wish for harmonious balance. Feel energy rise and ripple through you as you utter these sounds.
Om Om Om
Shanti Shanti Shanti
Allow these vibrations to echo and settle within you. Then slowly open your eyes again, stepping into the
rest of your day with a sense of serene vitality. Carry forward this sensation—a blend of peaceful
awareness and vibrant energy—as you walk through life enriched, inspired, and at ease.
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YOGA NIDRA 5. CRYSTAL BEACH YOGA NIDRA (35-40MIN)
Crystal Beach Yoga Nidra practice spans approximately 35 to 40 minutes, offering a unique opportunity
to embark on a tranquil journey to a secluded beach that holds an intriguing essence waiting to be
uncovered. This meditative experience invites participants to explore and embrace the subtle gifts the space
has to offer, fostering connection and serenity.
To enhance the overall experience and create a harmonious flow, it is recommended to incorporate
specific pre- and post-session practices. Following the Yoga Nidra exercise, dedicating a few moments to
the gentle Yoni Mudra can be deeply beneficial. This mindful gesture helps balance the body's
internal energies, encouraging the redirection and integration of prana, or life force, back into your being,
leaving you grounded yet renewed.
Settling
Preparing yourself to embark on your Yoga Nidra practice is an act of nurturing your body and mind—a
sacred time dedicated to rest, reconnection, and the unfolding of self-discovery. Begin by creating a
sanctuary of comfort, a personal retreat for relaxation and stillness. Imagine building your ideal nest of rest,
tailored to your
needs, no matter how simple or elaborate that might be.
Settle into a position that feels best suited to your needs in this precise moment. Perhaps you choose to lie
flat on your back in savasana, stretching out fully to embrace the ground beneath you, or perhaps
you find comfort in lying curled on your side. Sitting upright with support might also feel right today—
whatever allows you full freedom to relax, give yourself uninhibited permission to do exactly that. Take
a moment to truly honor and respond to what your body is asking for.
You may find added comfort by resting your head gently on a soft pillow, layering yourself with a cozy
blanket, or slipping into fuzzy socks to provide extra warmth and a sense of security. Allow the details of
your comfort to unfold organically, aiming for the highest level of ease that encourages every fiber of your
being to release tension completely.
Perhaps it feels soothing to shield your eyes from light with an eye pillow or a light scarf. If you notice
tension settling in your lower back during this process, consider placing a rolled blanket, soft bolster, or
gentle pillow under your knees for additional support. Whatever adjustments are needed to deepen your
comfort, take the time to fine-tune your resting layout until it feels utterly sublime.
Scan through your body, checking in with each area as you invite comfort into every space. Are your
legs feeling supported? Does your back feel at ease? Explore the sensations in your arms, shoulders,
neck, and face—let the entire body settle into a state of release and tranquility. Notice if there are any final
tweaks you would like to make now to ensure that perfect physical harmony can be achieved.
Feel yourself gently sinking into the surface beneath you, allowing the support offered by this foundation
to cradle you completely. With this effortless surrender, the body begins to enter into a profound
state of peace—a mode of non-doing where all effort fades away. The stillness invites you to simply rest and
be; there is nothing you need to accomplish here at this moment.
Hear the gentle shift as you move from doing into simply being, granting yourself permission to let
go wholeheartedly. Feel how this permission opens up an expansive release within you; experience the deep
sigh of relief as tension begins to melt away from every corner of your body—the shoulders loosening, the
back relaxing entirely, the arms and legs softening, the face unburdened. The physical form finds
stillness and descends into ease without any requirements placed upon it.
This peaceful state of deep relaxation invites effortless awareness. Your mind stays alert yet unforced,
allowing you to fully absorb and savor this serene moment of absolute non-doing. Let your awareness
gently find its
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way to the sound of your breath—a quiet rhythm within that continues without any strain. Listen
attentively, noticing how the body breathes itself naturally and smoothly.
Feel into the calmness of stillness that envelops you now. While your body rests in its sanctuary
below, reassuringly supported but free to move whenever needed, allow yourself to immerse fully into this
state of restful peace if movement remains unnecessary. In this conscious stillness, where relaxation leads
the way, notice how deeply tranquil it feels to simply exist without doing.
While your body finds renewal in physical rest, let the awareness travel freely—awake yet tranquil. You
are present in each breath, each sensation, without any effort pulling or pushing against this peace. This
practice invites you into an effortless realm of exploration within yourself—a balance of wakeful presence
and ultimate relaxation.
The journey into Yoga Nidra has begun—the doorway has opened for deep rest, restoration, and awareness
to intertwine—with nowhere else you need to go or anything left undone in this precious moment of
surrender. Sankalpa
If you are ready to set a sankalpa, a heartfelt and deeply personal resolve, take a moment to allow it to
come forward into your awareness naturally. Take your time and gently let your sankalpa rise to the surface
of your mind.
Now, as your sankalpa begins to emerge, visualize it clearly and vividly as though it has already been
fulfilled. Take a moment to not only see it but to sense every detail with clarity. Imagine this intention as a
reality that already exists.
Allow yourself to feel the energy of your sankalpa fully realized, as though it is alive within and around you.
Let its presence resonate within every part of your being, filling you with a sense of alignment and purpose.
Mentally begin to affirm your sankalpa now, repeating it three times with absolute conviction and
heartfelt emotion. As you state it inwardly, feel its power and truth integrate deeply into your heart and
mind.
Let there be no doubt—feel with unwavering certainty that your sankalpa has been acknowledged
and received by the universe. With complete trust, embrace the knowing that the manifestation of your
sankalpa is already in motion.
There is nothing more you need to do or strive for at this moment. Trust wholeheartedly that your resolve
is unfolding just as it is meant to, effortlessly aligning with the flow of life. Simply be present in this space
of assurance and peace, knowing your sankalpa is becoming reality.
Rotation of consciousness begins with guiding awareness into the body. Shift your focus effortlessly from
one
point to another, allowing it to move freely without the need to concentrate or analyze. Simply let
awareness flow naturally and smoothly.
Begin by focusing on the right side of the body. Direct your attention to the right hand—notice the
thumb, index finger, middle finger, ring finger, little finger, palm, and back of the hand. Continue exploring
the wrist, lower arm, elbow, upper arm, shoulder, armpit, and the right side of the ribs and waist. Feel the
presence of the right hip, thigh, knee, lower leg, ankle, heel, sole of the foot, and top of the foot. Move
through each toe— big toe, second toe, third toe, fourth toe, and fifth toe—staying aware as you pass gently
across these points.
Shift awareness seamlessly to the left side of the body. Observe the sensations starting at the left hand
— thumb, index finger, middle finger, ring finger, little finger, palm, and back of the hand. Transition through
the wrist, lower arm, elbow, upper arm, shoulder, armpit, and the ribs and waist on this side. Notice the left
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thigh, knee, lower leg, ankle, heel, sole of the foot, and top of the foot. Once again move steadily through
each toe—big toe followed by the second, third, fourth, and fifth toe—maintaining presence throughout.
Now bring attention to the crown of your head. Sense this area before moving down to the forehead,
right temple, left temple, right eyebrow, left eyebrow, and the center point between your eyebrows. Feel
both right and left eyes and continue to the right ear and left ear. Notice sensations in your cheeks—right
and left—and proceed carefully through the nostrils, upper lip, lower lip, chin, and throat center.
Guide awareness further to the collarbones—right then left—and feel into the right side of your chest,
left side of your chest, and heart center. Move awareness down through the navel area into the lower
abdomen and pelvis.
Turn your focus to the back of your body. Notice how awareness glides over areas like the right buttock
and left buttock, moving upward through the lower back to the middle back and upper back. Feel
into each shoulder blade—right then left—and explore the back of your neck until reaching the back of
your head and crown once more.
Begin sweeping awareness along the entire right leg—the thigh extending all the way down to each
individual toe—and repeat for the left leg in its entirety. Let both legs feel present together. Then bring
focus to your torso as a whole—the front and back combined—as well as both arms individually. Include
awareness of your neck and head before retreating to encompass your full body—the front and back parts
unified in harmony.
Now sense your entire being as one—a complete whole containing every limb, sensation, and space.
Pause here and notice how your awareness might begin to expand beyond your physical form.
In this state, as awareness gently diffuses across the whole body, you may sense a widening or
broadening of self. Pay attention to how this expanded consciousness feels—perhaps allowing it to
connect you with a greater field of presence or simply resting quietly in this open state.
Breath Awareness
Allow yourself to become fully present with the sensation of existence, embracing the entirety of your
being as it breathes naturally and rhythmically. Feel your whole self immersed in this state of conscious
breathing. Take a moment to pause here, letting the experience settle deeply within.
As you inhale, visualize drawing in an invigorating force of cosmic energy, letting it fill you with vitality
and renewal. With each exhale, allow yourself to release any tension or residual stress, giving in to the
flow of energy and freedom.
On the next breath, focus on welcoming energy that fuels and sustains you, creating a sense of expansion
and balance. As you exhale, feel any heaviness or fatigue gently leaving your body. Let it melt away as you
continue to breathe with mindful intention.
If it feels natural and uplifting, imagine breathing in radiant light – brilliant, effervescent, and
revitalizing energy. Let this light infuse your whole being with warmth and brightness. With each
exhalation, let go of anything weighing you down, visualizing it dissipating as dark smoke swiftly rising and
vanishing into the ether.
Continue deepening this rhythm. Inhale luminous, vibrant light that purifies and energizes you entirely.
Exhale into the sensation of release, picturing that weight leaving you as dark smoke fading out of
existence in an instant.
Take this opportunity to immerse yourself fully in this exercise for one uninterrupted minute. You may
choose
to breathe naturally at your own pace or, if it resonates with you, continue drawing in energizing
luminous
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light as your source of renewal while exhaling any lingering burdens like dissolving darkness that frees
you further with each breath. Pause here for a full moment of reflection and breath-focused awareness.
Begin by returning to your natural rhythm of breathing. Just observe the gentle flow of your breath. Take
a moment—your journey is about to begin.
As your body remains safe, secure, and resting comfortably, your awareness becomes free to wander
and explore. Remember, you can bring your awareness back to your body at any moment, or you can
choose to let it roam. The choice is entirely yours. You are free to explore wherever you wish in any way you
like.
Now, if it feels right, allow your awareness to imagine a journey to a remarkably beautiful, warm, and
secluded beach—a place known only to you. This private sanctuary is yours alone, a space where no one else
can go.
Picture your very own beach: completely serene, stunningly peaceful, and just for you. Take your time.
When you are ready, let your awareness gently leave this room and soar into the sky, heading toward your
special beach. As pure awareness, you can travel in any way you choose, gliding through the air toward that
beautiful, warm, private escape. Keep in mind, you can return to your body whenever you wish.
As you travel, take note of everything along the way: the sights you see, the sounds you hear, perhaps
even particular scents or sensations that accompany the journey. Feel yourself moving closer now—you can
glimpse the beach in the distance. Almost there...
Finally, you arrive, setting foot onto this extraordinary beach. Take in its beauty—the brilliant
surroundings, the pristine water, and even the texture of the sand beneath you. Everything here is
breathtaking, and you feel fully at ease in this relaxing haven.
Something catches your eye—the sand glimmers, sparkling as if alive. Upon closer inspection, you
realize every grain is a crystal—amethyst, quartz, jade, citrine—all shimmering in every imaginable
color. These radiant crystals seem to hum with energy.
Feel the powerful healing energy radiating all around you. It flows effortlessly into every corner of your
being. Everything you need is right here on this magical beach.
Settle yourself down into this glistening crystal sand. Let it support you completely as you rest deeply in
its embrace. Allow yourself to absorb the vibrant, healing energy surrounding you. Take these next few
moments to just be still—held and nurtured by the powerful energy of these crystals. Simply rest here for as
long as feels right for you.
Take all the time you need to receive whatever these beautiful crystals have to offer—relaxing into
their energy, rejuvenating your body, mind, and spirit.
Sankalpa
Imagine yourself resting gently in the warm embrace of silken sand, cocooned within its soft, nurturing
layers. It feels as though you are cradled by the earth itself, as the unique energy of sparkling and powerful
crystals surrounds you, creating a sanctuary for healing and renewal.
Now, in the soothing and protective comfort of this crystal-laden sand, you find yourself on your own
private beach, a peaceful haven constructed just for you. It is here, away from all distractions, that you
allow your sankalpa—the deep intention of your heart—to rise to the surface of your awareness. Let it
naturally emerge, a feeling or a vision forming without effort. Pause here for a moment, simply allowing this
intention to present
itself fully as you connect to its
essence.
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Gently now, repeat your sankalpa three times within the depths of your being. Let each repetition be
imbued with clarity, emotion, and unwavering certainty. Take your time and know that as you affirm your
sankalpa, you are sowing the seeds of its manifestation within the fertile soil of your inner self. Feel
the truth that everything you need to nurture your sankalpa already exists within you. It is alive and
unfolding in perfect harmony.
As you prepare to leave this serene beach, a moment of reflection calls to you. If you feel moved to
do so, gently trace your sankalpa in the golden sands around you. Write it with intention, letting the act itself
elevate its meaning, as if the sand—infused with the power of healing crystals—further empowers your
resolve. Take a moment to pause and admire the beauty of this visible expression of your intention.
As it comes time to set off on your journey back, cast one last loving glance at your sankalpa written in
the sand. Notice how clearly it stands out amidst this sacred space, as if etched onto your very soul. As you
say farewell to this private refuge, take solace in knowing that it is always here for you whenever you
wish to return, always welcoming you with the same profound sense of peace and possibility.
As if carried on the wings of imagination, soar gently into the vast blue sky above, retracing your steps
with ease and grace. As you make your way back, allow yourself to soak in the lingering sensations—the
subtle fragrance of salt air, the faint melodies of the waves, and the brilliant sights that glitter around you.
Each step back brings you closer to yourself.
Soon, a sense of familiarity begins to grow stronger. You notice yourself drawing nearer to where your
physical body resides, peacefully at rest. Moment by moment, inch by inch, your awareness settles back into
its home within your body. You see yourself now—the tranquil state of relaxation enveloping you like a
warm embrace.
Begin to invite your awareness back into every part of your being. Feel the connection between mind
and body restore itself fully, as you reawaken with a sense of calm readiness. Your sankalpa is carried
with you still—alive within, guiding and supporting you as you move forward with trust and confidence.
Externalization
Gently guide your awareness back to your body. Notice the natural flow of breath moving in and out
through your nostrils. (pause)
Feel the gentle rise and fall of your chest with each breath. (pause)
Listen closely, tuning in to the rhythm and sound of your breathing.
(pause) The practice of Yoga Nidra is now complete. (pause)
Take a few deep breaths and allow yourself to notice the sensations
returning to your body. (pause)
Begin to wiggle your fingers and toes, reconnecting with the energy coursing through you, like tiny
electrical currents awakening. (pause)
Stretch or move in any way that feels comfortable, noticing the flow of energy expanding with
each movement. (pause)
If you’re lying down, when it feels right, slowly roll onto your right side. Take a few deep breaths here,
and silently repeat your sankalpa one more time. (pause)
Let this affirmation permeate your entire being. (pause)
Recall the peaceful experience of your beautiful crystal beach. Ask yourself, what insights or sensations
would you like to carry forward from this practice? (pause)
When you feel ready, press yourself up into a seated position if you have been lying down. Keep your
eyes gently closed for a moment longer. Take all the time you need. (pause)
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Sitting tall, allow your spine to lengthen, the crown of your head reaching upward toward the ceiling.
Take a few deep breaths in, feeling the energy rising within you. (pause)
When you’re ready, softly and slowly open your eyes. Your awareness transitions back to the
room, reconnecting with your surroundings while carrying a sense of renewal, vitality, and calm. (pause)
Look around mindfully, noticing this space and feeling your presence within it. (pause)
Now, gently close your eyes once more as we conclude by chanting Om and Shanti three times together.
Feel the uplifting energy resonate throughout as you chant: Om Om Om Shanti Shanti Shanti. (pause)
When you're ready, open your eyes again. Embrace the positive sensations and tranquility that this Yoga
Nidra practice has infused into your mind and body as you step forward into the rest of your day.
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YOGA NIDRA 6. BALANCING YOGA NIDRA (30-35MIN.)
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.
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.
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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
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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
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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.
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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.
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YOGA NIDRA 7. ANYTIME SANKALPA RENEWAL (15 MIN.)
Reinvigorate your spirit by deeply experiencing the essence of your sankalpa and re-establishing it firmly.
Recommended Routines Before and After:
This activity presumes a foundational understanding of what a sankalpa is. Should clarification be
required, dedicate a brief period to outlining the fundamentals.
Integrate this either preceding or following a session of yoga or supplementary therapeutic work. If
performing this session independently, it is advisable to commence with approximately sixty to one hundred
and twenty seconds of gentle physical movements designed to alleviate muscular tightness—examples
include rotating the shoulders while seated or upright, gentle spinal twists, lateral stretches, and a forward
flexion.
Prior to the main practice, settle your focus by employing a heart-attuning hand gesture, such as the
Hridaya Mudra or Anjali Mudra, for several minutes.
Settling
Getting settled in, finding a position for lying down or sitting, with support.
Selecting any posture that feels right for you at this moment. Preparing for this session to refresh
the sensation of your sankalpa, or if you don't have one, choosing one that resonates now.
Placing a thin cushion or covering under your head if desired. Covering yourself with a blanket if you
wish. Making any adjustments necessary to find maximum comfort. (long pause)
Search for any bunched fabric, jewelry, or anything else that might hinder your
repose. If you locate anything, correct it at this time. (pause)
Gently scan your entire physical form, ensuring you are as at ease as possible. Feet relaxed… lower
body… pelvis… spine… upper limbs… shoulders… jaw… brow area. Checking in and making any further shifts
that will enhance your comfort. (pause)
Sense yourself grounding. (pause)
And now, consciously leave behind anything that occurred prior to this instant. Release anything slated
to happen following this practice.
Direct your entire focus toward this experience for the next fifteen minutes.
Setting everything else aside for these moments to rejuvenate and
reconnect.
Inhale deeply… and upon the exhale, allow release. Let go of any thoughts,
any pressure to perform. Simply
exist.
This spans a period dedicated solely to you.
Your opportunity to purely savor tranquility. (pause)
Make any final required adjustments if you haven't already. (pause)
Start to deepen your experience of the quietude even further. Understand that movement is permissible, yet
if it feels beneficial, permit yourself to delight in this stillness. This moment to effortlessly *be*.
Resting. Exactly as suits you.
If it feels restorative, let these words be absorbed intuitively rather than analyzed mentally. Even the
thinking mind can pause now.
In its stead, a state of unforced awareness emerges. (pause)
Notice all experience becoming progressively smoother and less constrained. Tranquil and unimpeded.
(pause)
The process of Yoga Nidra is now initiated.
(pause) Sankalpa
This is the moment to articulate your sankalpa,
your deep-seated intention.
If you already hold a sankalpa, invite the genuine
feeling associated with it to surface now. (pause)
Should you lack a sankalpa, you may employ phrases like: "I am well," "I am serene," "I am
vibrant," or whatever surfaces naturally within you.
Truly inhabit the sankalpa; visualize it – with the greatest clarity you can muster. What does it look like?
What sounds accompany it? How does it feel internally? (pause)
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Your heartfelt resolve has been registered and is already
manifesting.
Circulation of Awareness
Next, a sequence of energetic locations will be named.
Allow your attention to drift freely from one location to the next. Commence by guiding your awareness to
the space between the eyebrows. Unforced awareness focused on the point between the eyebrows.
The hollow of the neck. The right shoulder joint. Awareness drifting
easily. The right elbow joint. The wrist joint.
The right thumb.
The tip of the index finger. The tip of the middle finger. The tip of the ring finger. The tip of the little
finger. Unconstrained awareness. The right wrist joint. Elbow joint.
Shoulder joint. The hollow of the neck.
Shifting awareness across to the left shoulder joint. Elbow
joint. Wrist joint.
The left thumb.
The tip of the index finger. The tip of the middle finger. The tip of the ring finger. The tip of the little
finger. Moving freely.
The left wrist joint. Elbow joint. Shoulder joint. The hollow of the neck. The center of the
heart. The right side of the chest region.
The center of the heart.
The left side of the chest region. The center of the
heart. The center of the heart. The center of the heart.
Letting awareness settle at the heart center. Not
analyzing conceptually, but purely sensing. (pause)
Breath Observation
Observe the chest gently ascending and descending with each in-and-out flow. There is nothing you need
to actively manage.
The body breathes itself. You are merely the witness. (pause)
Now, direct your focus to the nostrils. (pause) Guide your attention to the right nostril.
Sense that with every intake of breath through the right nostril, drive and vitality are being stoked.
Right nostril, activation of drive and vitality. (pause for 3 breaths) Now shift attention to the left
nostril.
Perceive that with every current of breath entering the left nostril, repose and placidity are being
nurtured. Left nostril, fostering relaxation and calm. (pause for 3 breaths)
Now gather your awareness at both nostrils and feel the equilibrium of two breath currents entering, right
and left sides, balancing energetic drive with tranquil rest.
Take several deep breaths now, fully alert and conscious, experiencing a harmony between active drive
and soothing calm. (pause for 3 breaths)
Heart Resolve (Sankalpa)
Allow your sankalpa to resurface once more.
Let your chosen intention reappear in words and feeling.
Embrace the vision of your sankalpa as vividly as possible. (pause) If the feeling resonates, its manifestation
is inevitable.
At this precise moment, reiterate your sankalpa, three times with conviction and deep feeling.
(pause) Your resolve has been accepted and its manifestation is already underway.
Rest now immersed in the joyful sensation of your manifesting sankalpa. (pause for 30 seconds)
Bringing Awareness Outward
Now retrieve your focus back to the heart center.
Note the heart area expanding on the inhale and contracting on the exhale. Reorient attention to your
physical form.

Feel your physical structure resting peacefully. The conscious relaxation, Yoga Nidra, is now concluding.
(pause) Sense the surface supporting you. (pause)
Acknowledge the ambient temperature of your environment. (pause) Tune into any surrounding
sounds. (pause)
Incorporate gradual movement back into your body with a deep inhalation. (pause)
Now, gently flex your fingers and toes. Permit the energy to return to the body, like electrical pulses.
Move or stretch your frame in any direction that feels appropriate. Continue to feel the revitalization
flowing back in. (pause)
And if you are situated lying down, when you feel ready, purposefully roll onto your right side. Pause here for
a few deep breaths. Reconnect with your sankalpa and the wonderful feeling it brings, one last time. Carry
that sensation with you. (pause)
If you were reclined, slowly and softly guide yourself into a seated position, maintaining closed eyes
if comfortable, and take one profound breath. (pause)
We shall conclude by sounding "Om" three times and "Shanti" three times. Om represents the
universal resonance. Shanti signifies peace.
Om, Om, Om, Shanti, Shanti, Shanti (pause)
When the moment feels right, softly open your eyes and carry the beautiful essence of your sankalpa into
this space and throughout the remainder of your day.
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YOGA NIDRA 8. ANYTIME REJUVENATION (15 MIN.)
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)
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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, 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
Perceiving this sensation
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

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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.
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YOGA NIDRA 9. GROUNDING YOGA NIDRA – SHIFT FROM RAJAS TO SATTVA (30 MIN)
Redirect your focus from an overly active intellect back into your physical form, harmonize your energies,
and reclaim contact with the solid support of the earth and structure.
Recommended Preparation and Follow-up:
This session is particularly beneficial for anyone experiencing feelings of being overworked, weighed
down, stressed, or caught in the cycle of hyperactivity followed by exhaustion.
Start with a physical yoga sequence targeting the lower energy centers. For illustration, a series of
seated movements such as neck releases, shoulder circles, forward folding postures, gentle twists, and
side bends would be suitable. Makarasana (Crocodile Pose), including its supported variation, is also
profoundly centering.
Finding Stillness
Recline comfortably—whether on your back, side, or stomach. Alternatively, sit upright with support.
Any physical posture is acceptable. Extended, curled up, the exact configuration isn't the focus.
Tune into your body’s needs to select the posture that serves your grounding practice best in this
very moment. (pause)
Prepare yourself for this grounding Yoga Nidra experience. Use a cushion or rolled towel beneath your
head. If it aids your sense of rootedness, cover yourself with a blanket, or perhaps even two. (pause)
You might find comfort in embracing a bolster or a thick blanket. (pause)
If you are resting on your belly, perhaps the gentle weight of a folded blanket across your back would
be supportive. (pause)
Perhaps an eye pillow would feel soothing for your eyes. (pause) Merely pay attention and respond to
what arises.
What is your physical self requesting right now? (pause)
Adjust your supports and positioning in whatever manner feels right for you at this time. (long pause)
During this session, you are permitted to alter your position whenever necessary, but aim for such
profound comfort that you have no desire to shift. (pause)
Verify that everything feels perfectly set. (pause) Ensure your feet are at ease. (pause) Your legs
are comfortable. (pause)
Your hips are settled. (pause)
Your entire back area.
(pause)
Your arms and hands. (pause) Shoulders.
(pause) Your neck. (pause)
Your jaw, tongue, and forehead. (pause)
Your complete body, positioned as comfortably
as possible. (pause)
Sense the solidity of the surface underneath you. Allow it to sustain you as you completely yield to the pull
of gravity. (pause)
Surrendering into that support.
Permit your physical form to settle deeply into the ground below. Becoming rooted in the earth. (pause)
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Sustained by the earth. Unconditionally. Without any prerequisite or expectation. (pause) You are not
required to achieve anything. There is nothing you must do. (pause)
Take a deliberate, deep inhalation… and as you release your breath, let go of any perceived
responsibilities you
feel you should be attending to currently. (pause)
There are no obligations. Nothing demanding your mental effort. Place everything aside for now.
(pause) The body is finding its anchor. (pause)
Attention is gently drawn inward. (pause) Inhale, acknowledging your presence in this precise
moment. Exhale, releasing all external concerns from this moment.
Inhale, fully present within this moment.
Exhale, letting go of anything occurring outside of this exact time and space. (pause)
Allow your sense of hearing to broaden, like a sensitive auditory device, registering incoming sounds
without judgment or immediate analysis. Simply take in whatever sounds are present. (pause)
The most distant sounds
(pause) Closer sounds (pause)
Perhaps even the subtle sounds originating within your own system. The cadence of your own
respiration. (pause)
Bring your awareness to the physical body. Be conscious of your form in its totality, from the very top of
your head down to your toes, and then an awareness sweeping from your toes back up to the apex of your
head.
Recognize that your body is currently at rest in comfort. (pause) Sense the stillness residing
within your physical frame.
If the impulse to reposition arises at any point, feel free to do so.
Otherwise, you are welcome to sink further into the repose you have cultivated for yourself.
Free to settle into your personally established haven of ease. (pause) Free to simply allow.
(pause) Total ease. Exactly as you desire. Solely for your benefit.
Without strain. (pause)
The Yoga Nidra practice now commences. (pause)
Progression of Consciousness
Guide your awareness inward now—deep into the very structure of your being.
Embark on an effortless
expedition through your body, shifting focus from one defined point to the next. Move attention
fluidly between locations.
Avoid lingering too long on any single spot.
There is no requirement to analyze, concentrate hard, or puzzle things
out. It is impossible to navigate this incorrectly. (pause)
Simply maintain the swift and unconstrained movement of your awareness. Begin by acknowledging the
right- hand side of your body. First, bring awareness to your right hand.
Thumb of the right hand
Forefinger
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The right shoulder blade area
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Practices Middle finger
Ring finger
Little finger
The palm
area
The back
of the hand
Effortless
Right wrist Lower arm segment Elbow Upper arm segment Shoulder Armpit
area The right side of your rib cage Right side of your midsection Hip region
Thigh Knee Joint Lower leg segment Ankle Heel
The bottom surface of the foot Top surface of the right foot Right big toe Second toe Third toe Fourth toe
Fifth toe
Awake and alert
Shift focus to the left side. Become aware of the left hand. Left-hand
thumb Forefinger Middle finger Ring finger Little finger
The palm area
The back of the hand Left wrist
Lower arm segment Elbow Upper arm segment Shoulder Armpit
area The left side of your rib cage
The left side of your
midsection Hip Thigh Knee
Joint
Lower leg segment Ankle Heel
The bottom surface of the foot Top surface of the left foot Left big toe Second toe Third toe Fourth toe
Fifth toe
Awake and alert
Transition to the head’s apex. Crown of the
head Forehead area
Right side of the head Left side of the head Right brow Left brow Center point between the
brows Sweep awareness across the Right eye
Left eye
Right ear Left ear Right cheek Left cheek Right nasal passage Left nasal passage Upper lip Lower lip Chin
area Throat center Right side of the collarbone Left side of the collarbone
The right side of the chest The left side of the chest Center of the
heart Navel Pelvic area
Direct awareness to the back of the body Right
buttock Left buttock Lower back Mid-back Upper back

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Within you resides an inexhaustible reservoir of understanding.
(pause)
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Modern Yoga Nidra
Practices The left shoulder
blade area
Back of the neck Back of the
head Crown of the head
Move awareness down to encompass the entire right leg The entire
left leg Both legs considered as a unit The entire torso
The whole right arm
The whole left arm Neck
area The Head
The entire front aspect of the body The entire back aspect of the
body Become conscious of your physical form as a complete whole
The total body integrated
The total body integrated (long pause)
Observing Respiration
Now, turn your attention to the breath as it enters your nostrils. Accept it precisely as it is. No intervention
is required. Just register the movement of the breath. (pause)
Note the incoming breath as if it were two delicate currents entering your nostrils. (pause)
Perceive these currents moving inward along the base of your nasal passages. And then feel the breath
exiting. Flows of air moving along the floor of the nasal passages as you inhale.
And flows of air flowing outward.
Center your attention on your right nostril.
Track the inhalation as it enters via the right nostril, and as you breathe out, note it exiting through the left.
Maintain focus on the left nostril for the inhalation, and as you exhale, feel the breath emerge through
the right.
Simulated alternate nostril flow. Inhale via the right.
Exhale via the left. Inhale via the left. Exhale via the
right.
Inhale through the right, mark it as 1. Exhale through the left, mark it as 2. Inhale through the left, mark it as
3. Exhale through the right, mark it as 4. Continue counting until 54.
If your attention drifts, restart the sequence. (pause for 2 minutes) (After 1 minute, state: “Awake and
alert.”) Now release the counting process.
Completely disengage from the tally.
It makes no difference to what number you reached or if your thoughts wandered. Simply let go of
the counting exercise. (pause)
Imagery and Symbolism
Transitioning now to accessing inner sagacity. An effortless connection point.

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A sequence of images will be
presented.
Your mind may or may not spontaneously generate visuals. You are not tasked with eliciting, seeking out,
or analyzing these images. There is absolutely nothing you need to *do*. (pause)
Simply observe, acting as a detached spectator, much like watching clouds drift across the sky.
Whether imagery appears or not is irrelevant. Observe with a sense of detached awareness. (pause) A
verdant meadow (repeat 3 times)
A gray elephant (repeat 3 times) Boots covered in mud (repeat 3 times) The pyramids (repeat 3
times) A stone covered in moss (repeat 3 times)
A steaming cup (repeat 3 times) Deep, woody roots (repeat 3 times) A dusty track (repeat 3 times) A weighty
bed cover (repeat 3 times) A sky full of stars (repeat 3 times) (pause)
If any flashes of insight surfaced organically, carry those with you. If not, that is equally fine. Understand
that this period has served to stimulate your imaginative and intuitive faculties. (pause)
Returning Awareness to the External
Once more, tune into the process of your breathing.
Acknowledge that your physical body is engaged in respiration. (pause)
Feel the motion in your abdomen and chest as they ascend and descend with each breath cycle.
(pause) Sense the feeling of the air at your nostrils. (pause)
Register the physical state of your body at rest—your current positioning… any objects supporting,
touching,
or surrounding your form. (pause)
Notice the way any fabric feels against your skin. (pause) Register the ambient temperature of the air
touching your skin. (pause) Bring your awareness back to the physical body.
Extend your consciousness outward.
Listen for sounds originating within the immediate space. (pause)
Become aware of the enclosed area you occupy—the floor, the vertical surfaces, the overhead expanse,
the items within the space. (pause)
Awareness settles upon the room surrounding you.
Awareness acknowledges your body resting comfortably within that room.
Take one deep inhalation… drawing awareness back into your physical form and reconnecting with the
room
itself. (pause)
The Yoga Nidra practice is now concluded. (pause)
Begin the gentle movement of your fingers and toes. (pause)
Stretch or move your body in whatever manner feels appropriate. (pause)
And if you were lying down, upon feeling ready, gently turn onto your right side.
(pause) Take a few deep breaths in this position. (pause)
If you were reclining, slowly ease yourself up into a seated position. Maintain your eyes closed if you
can. Allow yourself the time you deem necessary. (pause)
Seated upright, strive to maintain a long spine, with the very top of your head reaching upward toward the
sky.

Take several deeper breaths, noticing the energy beginning to revitalize, yet remaining securely anchored
and linked to the earth supporting you. (pause)
Sense your connection with the ground beneath you. Firm and reliable. (pause)
We will conclude by reciting the sound "Om" and the word "Shanti" (peace), three repetitions each. Om is
a universal vibration, and Shanti signifies tranquillity.
Om Om Om Shanti Shanti Shanti (pause)
When you feel completely ready, softly and slowly, open your eyes. Re-assimilate into your surroundings,
back into the flow of your day, feeling renewed and firmly rooted.
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YOGA NIDRA 10. RAINBOW LIGHT
YOGA NIDRA (30MIN.)
Journey to a sacred, luminous
rainbow and bathe in its light.
This practice assumes familiarity with the concept of sankalpa. Begin with a brief explanation of sankalpa
or the Guided Sankalpa Setting if you’re leading people unfamiliar with sankalpa.
Preparation
Getting situated for your Yoga Nidra session. This is your designated moment for repose, connection,
insight, or whatever you wish to derive from this practice currently. Constructing a comfortable haven
for rest, whatever that might entail for you. Residing upon your back in the savasana pose, perhaps resting
sideways, or adopting an upright, supported posture. Whatever suits you best today, grant yourself complete
authorization
to assume that position.
Perhaps you place a cushion beneath your head, utilize a covering sheet, don warming socks –
choose whatever facilitates maximum comfort. (pause) Achieving optimal comfort so you can feel
thoroughly supported and at liberty to shed any strain. Should you desire, veil your eyes using a light eye
cushion or a length of fabric. If you sense any strain within your back while lying down, position a soft
cushion, a rolled-up blanket, or a bolster underneath your knees. Undertake all necessary actions to
establish supreme physical ease. Implement any necessary modifications. (long pause)
Make your final adjustments now to settle into perfect tranquility. (pause) Sense your physical form
settling into the surface supporting it.
With your body fully sustained, effortlessly descending into a state of
calm. Sinking into a condition of inactivity. (pause) There is no obligation
to act. Releasing the drive to perform.
Transitioning, into simply existing.
Perceive your body releasing held tensions as you willingly grant it this gentle allowance to be still.
(pause) Experience your body emitting a subtle sigh of relief at having this chance to just *be*. (pause)
Letting go of activity.
Shifting toward presence. (pause)
This is precisely the opening your body has anticipated.
The occasion to rejuvenate and recover, residing in absolute comfort.
Bring your attention to the feeling of your body releasing tightness in the shoulder regions. (pause)
Releasing constriction in the spine. (pause) Releasing tension in the upper limbs. (pause) The lower
limbs. (pause)
The visage. (pause)
The entire physical form effortlessly letting go of all strain. (pause) The body grows quiescent and
settled. An unforced recognition of this tranquil state of inactivity. (pause)
Invite your perception to now drift towards the subtle sound of your breathing. (pause) Attend closely to
this soft auditory evidence of the body breathing autonomously. (pause)
Acknowledge the inherent quietude of the physical shell. The body is free to move if required, but if
not, immerse yourself in the serenity of stillness. (pause)

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The body reposes, while the faculty of awareness travels and observes.
Alert.
Conscious.
Effortless.
(pause)
The Yoga Nidra experience is now officially underway.
(pause) Sankalpa
Should you wish to form a sankalpa, a deeply held personal intention, permit it to surface in your
mindscape. Invite the essence of your sankalpa to emerge. (pause)
Visualize your sankalpa clearly realized. (pause)
Feel the manifestation of your sankalpa energetically. (pause)
And now, mentally articulate your sankalpa three times, imbuing each repetition with complete conviction
and genuine feeling. (pause)
In your core, accept with certainty that your sankalpa has been registered. No further effort is required
from you. The fulfilment of your intention is already in progress.
Now, direct your awareness inward throughout the physical structure. Experience these points
energetically rather than through strict physical sensation. Various locations will be named.
These represent energetic conduits.
Allow your attention to travel fluidly from one designated spot to the next. Avoid forcing
concentration; merely guide your awareness.
If any sensations or impressions appear, simply note them and continue moving on. Commence with
an unforced focus on the area situated between the eyebrows. Unforced awareness directed toward the
space between the eyebrows.
The recess at the throat.
Flowing smoothly
onward.
The joint of the right shoulder. The elbow
joint. The wrist joint.
The right thumb area.
The very tip of the index finger. The endpoint of the middle finger. The endpoint of the ring
finger. The very tip of the little finger.
Returning to the energetic experience via the right wrist
joint. Elbow joint.
Shoulder joint. Throat recess.
Transitioning over to the left shoulder joint. Elbow
joint. Wrist joint.
The left thumb region.
Tip of the index finger. Tip of the middle finger. Tip of
the ring finger.

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Modern Yoga Nidra
Practices Tip of the little finger.
Tracing back up to the left wrist joint. Elbow joint.
Shoulder joint. Throat recess. The core of the heart.
The right perimeter of the chest area. The heart
center. The left perimeter of the chest area. The heart
center. The center near the navel. The very tip of the
tailbone. The articulation of the right hip.
The right knee joint. The ankle
joint. The largest digit of the right
foot.
The tip of the second toe. The tip of the third toe. The tip of the fourth toe. The tip of the smallest
toe. Moving back up to the right ankle joint. Knee joint.
Hip joint.
Tailbone
tip.
Guiding awareness across to the left hip joint. Left knee
joint. Ankle joint.
The largest digit of the left foot.
Tip of the second toe. Tip of the third toe. Tip of the fourth toe. Tip of the smallest
toe. Returning up to the left ankle joint. Knee joint.
Hip joint.
Tailbone tip. The navel
center. The heart center.
Throat recess.
The brow center. (pause)
Experiencing the totality of the right side, from the very apex of the head down to the furthest points of
the toes, and then tracing back from the toes upward to the crown of the head.
Now, encompassing the entirety of the left side, from the crown down to the tips of the toes, and
then ascending from those tips back to the head's summit.
And now, the complete physical structure as one unit. The entire body together.
The whole body as a singular entity. A field of energetic perception. A domain of being. (pause)
Breath Awareness
Acknowledge this field of existence, or the entirety of the body, engaged in respiration. The whole
self, undertaking the vital act of breathing. (long pause)
Inhaling, drawing in universal vitality.
Exhaling, letting go of accumulated strain. Drawing in life-force with the
inflow. Releasing weariness with the outflow.

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And if it resonates positively, absorbing light with each breath – luminous and
invigorating.
Expelling whatever necessitates release, comparable to dark vapor departing your
essence. Inhaling shimmering luminescence.
Expelling anything you choose to shed, like dusky mist that instantly dissipates.
We will dedicate a minute now solely to the act of breathing. Simply inhale and exhale.
If preferred, continue the rhythm of taking in light and releasing smoky residue, or revert to your
natural pattern of respiration. (pause for 30 seconds)
And now, conjure an image of yourself resting upon a sun-warmed, entirely secluded stretch of sand. (pause)
The ocean tide gently washes onto the shore, establishing a profoundly calming backdrop for repose
and inward thought. (pause)
You are poised to embark on a sacred journey to a restorative waterfall. (pause)
Visualize your energetic form ascending from its physical vessel. The energy body separating itself from
the corporeal form, prepared for exploration on this hallowed voyage.
You possess complete freedom of movement within your ethereal body. You may traverse as you wish.
(pause)
As you ascend into the clear azure expanse, you observe your physical body resting securely and
peacefully below you, situated on this beautiful, private beach.
Fly across the dense, verdant jungle landscape. Take note of the palm fronds, the brightly colored avian
life, the profusion of ripe tropical fruits. (pause)
In the distance, you discern a moving body of water, a river.
You navigate to the river, following its meandering path as it winds through a rugged, rocky formation.
(pause)
You approach the surface of the placidly flowing river – the water is flawlessly transparent, allowing sight
of plentiful aquatic flora, brightly marked fish darting among the water grasses, and smooth stones
exhibiting a spectrum of colors. (pause)
You become aware that the sound of the river is intensifying significantly.
Looking ahead, you realize the river terminates abruptly over a precipice. You soar over the edge of the
cliff and glance backward.
You have successfully reached the revered waterfall.
It is absolutely magnificent. Pure water cascades over grey rock faces, generating an immense and brilliant
arc of color. (pause)
You maneuver toward the base of this radiant arc, where a smooth slab of stone invites you to
stand –
receiving only a light mist, just sufficient to maintain comfort in this equatorial setting. (pause)
You are now standing enveloped within this vivid, glowing spectrum of light. (pause)
Every hue is cast upon you. You are immersed in brilliantly shining light across the entire color palette.
(pause) Vibrating essence. (pause)
One specific color begins to command your primary attention. (pause)
You acknowledge this draw, sensing that this particular shade holds a restorative gift specifically for you.

While you may not yet comprehend the nature of this gift, in this precise moment, you realize you do not
need to analyze it. You can simply bask in the brilliance and radiance of this rainbow as your very being
absorbs precisely what is needed externally.
Your inner self comprehends the correct course of action. Your inherent wisdom knows precisely
why this color’s energy is required for you now.
You maintain a firm, serene, and wonderfully content stance within this rainbow’s radiance for
several moments. Absorbing whatever benefit this colorful light offers, without intellectualizing, purely
through feeling. (long pause)
Sankalpa
Within the brilliance of this luminous rainbow, allow your sankalpa to manifest within your consciousness.
Permit the inherent *feeling* of your sankalpa to emerge. (pause)
Recite your sankalpa mentally three times, conveying deep sentiment and absolute conviction.
(pause) Understand that every necessary element resides within your own being.
The realization of your sankalpa is already underway.
You offer deep appreciation for the experience within this rainbow illumination and initiate the journey
back towards the private beach. (pause)
You lift off from the smooth grey stone, ascend to the cliff's crest, and trace the path of the clear, flowing
river in reverse. (pause)
Over the jungle, you regain sight of the intensely green foliage, the fruits, the colorful birds.
As you approach the beach area, you observe your physical form resting in deep quietude.
(pause) You gently re-enter your physical vessel.
Back within the physical body, merging the insights of your journey in the energy body with your
physical manifestation. (peace)
Bringing Awareness Outward
Direct your attention to the core of your heart.
Observe the chest ascending and descending rhythmically with every inhalation and exhalation. (pause)
Tune into the auditory sensation of your breath. (pause)
The practice of Yoga Nidra has concluded. (_pause_)
Now, take several profound breaths and be attentive to the return of physical sensations within your
frame. (pause)
Subtly move your digits on your hands and feet, perceiving the revitalization of the body, akin to
subtle electrical surges.
Perform any stretch or movement your body desires, and sense the vital energy commencing its
circulation through every limb as you act. (pause)
Should you be in a supine position, upon feeling prepared, gently pivot onto your right flank.
Engage in several deeper breaths and internally reaffirm your sankalpa for a final instance. (_pause_)
Allow it to permeate your entire existence. (pause)
Recall the impression gained within the prismatic light. What distinct aspect of this session do you
wish to carry forward into your ongoing experience? (pause)
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If you were resting, utilize your hands to gently propel yourself into an upright, seated position. Maintain
your eyelids lowered if feasible.
Allocate whatever duration feels appropriate to this transition. (pause)
Seated, strive for the utmost vertical alignment of your spine, as if the crown of your head is reaching
towards the zenith.
Inhale deeply a few times, acknowledging the ascent of internal vitality. (pause for 3
breaths) And ultimately, when the moment feels right, allow your eyelids to part, gently and
gradually.
Reorienting your perception to the surrounding environment, back into the flow of your day, feeling
renewed and composed.
With your gaze softly unfocused, take a few integrating breaths, absorbing the atmosphere of this
location, alongside a clear recognition of your place within it. (pause)
Once more, gently close your eyes; we will conclude by intoning 'Om' and 'Shanti' three repetitions of
each chant.
Sense the energy intensifying inside as you vocalize these sounds. Om Om Om Shanti Shanti Shanti (pause)
And then, softly flutter your eyes open again, purposefully carrying any positive residue from your
session today into this area and throughout the remainder of your day.
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YOGA NIDRA 11. PURE AWARENESS YOGA NIDRA (25-30MIN)
Explore what exists beyond all activity. Descend into the core of your inherent
Self.
Abide in the tranquillity of your own Being.
Recommended Practices Before and After:
Prepare for or conclude with a few repetitions of chanting "Om," holding Chin Mudra or any meditative
hand gesture to establish a connection with the fundamental nature of the Self.
Prepare for or conclude with a mantra signifying completeness, such
as: Om Purnamadah Purnamidam
Purnat Purnam Udacyate Purnasya
Purnamadaya
Purnamaivavashisyate Om Shanti
Shanti Shanti
(Meaning: That is full, this is full. From that fullness, this fullness emerges. When this fullness is taken
from that fullness, what remains is still full.)
Ensure ample time is preserved following this session to allow participants to integrate the experience
and gently re-enter their daily routine. No Yoga Nidra should ever feel rushed, but this specific type,
which connects individuals to their most subtle level of existence, warrants even more unhurried
completion.
Setting Up
Achieving physical comfort – settling onto your back, or alternatively, resting on your side, or sitting
upright with support if preferred.
Preparing the physical form for this sleep-like Yoga Nidra practice while maintaining a subtle degree
of awareness.
Perhaps constructing a nurturing resting space using pillows, blankets, supports – whatever is necessary for
your body to feel maximally at ease in this precise moment. (extended interval for settling)
Preparing to engage in zero action. (brief pause) No obligations requiring
execution. No identity you must project.
No sensation you must enforce. No one demanding gratification. Only your singular presence
exists. Absence of anticipation. Absence of a predefined objective.
No set pathway. No possibility of mismanaging this
process. There are no thoughts you must engage with.
Simply arranging yourself now for this practice of
relinquishing control.
Making any required modifications to your posture or supportive materials so you can effortlessly settle
into comfort. (pause)
Gently check in with your present feeling state.
Your arrangement should foster ease, but concurrently prevent the descent into deep sleep.
Should sleepiness arise, consider slightly reducing warmth or dimming the environment
minimally.
You can also evaluate the position of your head. If the chin is drawn inward, it can promote drowsiness.

in your vitality and alertness. Aim for a head placement that supports relaxation without inducing
sleepiness. (pause)
Position yourself so you can remain awake and conscious, yet simultaneously experience profound,
peaceful repose.
Confirm that your feet and ankles are thoroughly relaxed. (pause) Calves, knees, and thighs are
relaxed. (pause)
Hips are relaxed. (pause)
Lower back, mid-back, upper back are relieved of tension. The entire spine is softening, yielding. (pause)
Hands and arms finding relaxation. (pause) Shoulders and neck releasing tension. (pause) Jaw, tongue,
and facial muscles relax. (pause)
Eyes, brow area, and scalp soften. (pause) The entire physical form is utterly devoid of tension.
(pause) Nothing requires attention. (pause)
The body is settled in ease. (pause) Awareness persists onward.
(pause) The Yoga Nidra process has now commenced. (pause)
Consciousness Rotation
Direct your attention inward, into the physical form.
Engage with the energetic quality rather than the concrete structure. Several locations will be
named. These function as energetic conduits.
Permit your concentration to drift naturally between each location. There is no need for forceful focus,
simply allowing awareness to flow. Without exertion.
Should the impulse arise at any juncture to release the verbal guidance and sink into silent meditation,
allow yourself to do so.
If the need to shift posture emerges, permit the movement. Maintain an unforced approach.
Commence by focusing awareness on the energetic nexus situated between the eyebrows. Effortless focus
upon the area between the eyebrows.
The resonating space within the throat Shifting seamlessly,
unattached The right shoulder articulation
The elbow joint
The wrist joint
The right
thumb
The termination point of the index finger
The termination point of the middle
finger The termination point of the ring
finger
The termination point of the smallest finger
Experiencing this energetically The right wrist
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The apex of the
tailbone
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Modern Yoga Nidra
Practices Elbow articulation
Shoulder articulation
The resonating space within the throat
Transitioning over to the left shoulder
articulation Elbow articulation
Wrist joint
The left thumb
The termination point of the index
finger The termination point of the
middle finger The termination point of
the ring finger
The termination point of the smallest
finger Returning up to the left wrist
articulation Elbow articulation
Shoulder articulation
The resonating space within the
throat The central core of the heart
The right quadrant of the
chest The central core of the
heart
The left quadrant of the
chest The central core of the
heart
The center at the
navel The apex of the
tailbone
The right hip
articulation The right
knee articulation
The ankle
joint The right
big toe
The termination point of the second
toe The termination point of the third
toe
The termination point of the fourth

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Awareness is the residue when all doing dissipates. Pure cognizance.
(pause)
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Guiding awareness across to the
left hip articulation
Left knee
articulation Ankle
articulation The left
big toe
The termination point of the second toe
The termination point of the third toe
The termination point of the fourth toe
The termination point of the smallest
toe Returning up to the left ankle
articulation
Knee articulation
Hip articulation
The apex of the
tailbone The center at
the navel
The central core of the
heart
The resonating space within the
throat The center between the
eyebrows
The center between the eyebrows
The center between the eyebrows
(pause)
Observation of Respiration
Envision as though respiration is occurring solely through the point located between the eyebrows.
(pause)
In a direct trajectory, from the point between the eyebrows to the nucleus of the brain.
(pause) Maintaining this pattern of breathing for several cycles now. (pause for 4-5 breaths)
Allow the breath to thin out in quality. (pause)
Inhaling along a straight vector, from the point between the eyebrows to the core of the brain.
(pause) The breath is becoming progressively more subtle. (pause)
Until the respiration is nearly unnoticeable. (long pause)
Imagery/Inner Vision
(Read at a slow tempo)
Nearly all active engagement has ceased. Only the act of hearing remains.
Preparing to let even the act of listening recede, to touch upon what lies
beyond.
When all endeavors conclude, what persists is pristine cognizance. Forever unbound, perpetually
present. Residing equally within action and inaction. Unchanging. Timeless.

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This constitutes your fundamental
nature.
THIS is the identity you inhabit.
You, the state of awareness, are manifest throughout your hours of wakefulness, your periods of
dreaming, your deepest sleep, and once again upon awakening.
You are the continuous
thread. You are the knowing
presence.
Conscious amidst pleasure and discomfort, triumph and setbacks. Yet, eternally free and untouched by any
of it.
Free and unaffected.
You are the original awareness.
Beneath all the thought processes and activities, you reside in calm. You *are*
calm. You are the serenity you have sought through all this time. You, your
essential Self. (pause)
There is nothing to pursue. Nothing to attain.
No separation between what you seek and what you already
embody. You are that.
So now, grant the brain permission to rest. Nothing remains to be
accomplished.
Release the mental apparatus. Like a tool you are currently gripping—let it drop. Relinquish the
mind. Let it go completely.
Sink into the deep quietude and silence that fills the void. Descend into the stillness and the
silence. Rest within the serenity of your authentic Self. (pause for 4-10min.)
Returning to External Reality
Ommmmmm
Bringing consciousness back to the physical respiration. Register your body breathing. Sense your
body breathing.
Take a moment to appreciate the passive nature of your breath, the non-doing involved in breathing.
(long pause) Now, draw in a deep inhalation.
Allow vitality and awareness to flow back into the physical structure.
The Yoga Nidra period is now concluded. (pause) Take another breath. (pause)
And if you feel inclined to prompt minor movements within your body, initiate them. If larger motions
feel desirable, allow those. (pause)
Attuning to internal cues and moving when and how feels appropriate. (pause) And should you be
reclining, gently turn onto your side if this alignment feels correct.
And if it aligns with your current ease, take a moment to reflect upon your experience. (pause) What
element from this time will you carry forward into the rest of your day? (pause) Facilitate your transition to
a seated, upright posture.

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Maintain the closure of your eyes if
comfortable.
Perceive the rising energy as you maintain this vertical position. Feel the physical body beginning to re-
engage. The mental function starting to reactivate.
And yet, retaining a background sense of calm.
I will conclude by intoning "Om" and "Shanti" three times each. Feel free to join the vocalization if you
wish. Observe the energetic surge accompanying the chant. Om Om Om Shanti Shanti Shanti (pause)
Slowly, gently allow your eyes to open when the moment feels right, reorienting yourself back to
the immediate surroundings and the flow of your day, reconnected with the core of your being.

YOGA NIDRA 12. PRANIC HEALING YOGA NIDRA (APPROX. 35-40 MINUTES)
Venture deep into your physical and energetic structures. Note any sensations or experiences linked
to restricted energy, and direct restorative energy to these locations for profound healing.
Recommended Preparation and Post-Practice Routines:
Warm up with asanas or deliberate movements that mobilize the spine in all directions – flexion,
extension, rotation, lateral bending, and inversions if accessible.
Incorporate a few minutes of Samana Mudra before or afterward to harmonize, soothe, and balance
vital energy (prana) and elemental forces.
Begin or conclude with a mantra intended to generate prana, such as: Om Haum Joom Saha
Grounding and Settling In
Assume a position of comfort, either lying down or seated with support.
If supine, use a slim cushion or folded blanket beneath your head to maintain proper alignment—
avoid excessive loft.
Feel free to cover yourself with a blanket.
Attend to any needs to ensure maximum comfort for this Yoga Nidra session aimed at stimulating
energetic restoration. (pause)
If adopting Savasana: Let the legs relax naturally apart, feet falling outward. Position the arms slightly
away from the torso, allowing space under the armpits, with palms oriented upwards. (pause)
In any posture, ensure the shoulders are detached from the ears. (pause)
Verify that your head position is comfortable, aligned, and centered.
(pause)
Confirm that everything feels absolutely correct. Make any minor necessary adjustments.
(pause) Allow your entire physical form to achieve the highest possible level of ease. (pause)
Sense the grounding support beneath you, allowing its stability to receive you as you fully yield to the pull
of gravity. (pause)
Sink into this reliable foundation. (pause)
Draw a significant breath in… and upon releasing it, consciously let go of any tasks or thoughts you feel
obligated to manage presently. (pause)
There is no requirement for action. Nothing demands your mental processing. Set all concerns aside for
now. (pause)
Direct your entire focus inward. (pause) Inhale, anchoring yourself in the present
sensation. Exhale, releasing anything existing outside of this immediate moment.
Inhale, being fully present right here.
Exhale, surrendering anything occurring outside the scope of right here, right now.
(pause)
Become acutely aware of your physical form. Register your entire being, from the crown of your head down
to the tips of your toes, and equally, from the tips of your toes up to the very top of your head.
Experience deep inner stillness throughout your entire body. (pause)
You retain the freedom to shift your body whenever necessary, but strive for a level of comfort where
the impulse to move subsides. (pause)
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Forearm Elbow
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Modern Yoga Nidra
Practices Settle into this perfect
ease.
Utter comfort. Profound
stillness.
Complete effortlessness. (pause) Alert and
aware. The state of Yoga Nidra has now
commenced. (pause)
Sankalpa (Intention Setting)
Bring your awareness to encompass your physical structure. Your entire body.
Perceive your whole physical form simultaneously.
(pause) Imagine your entire physical structure is
breathing. (pause)
Sense that accompanying the body’s respiration, there is an exchange of energetic matter, moving both
from external sources into your core, and vice versa. (pause)
Relate to your body as an energetic field, actively participating in giving and receiving energy. (pause)
This vital energy is what we term prana. It is the essential component for your vitality and the catalyst for
your restoration.
Within this segment of Yoga Nidra, we will explore the deeper dimensions of your energetic body.
For this moment, mentally sweep through your physical or energetic form and note any areas that register
as subdued, restricted, or lacking vibrant color. (pause)
These indications point to zones where prana, the life force, is not traversing unimpeded.
Formulate this resolution internally now: “Prana flows smoothly and brings healing to me.”
(pause) Accept this as factual, even at this precise moment.
“Prana flows smoothly and brings healing to me.” (pause)
Once more, affirm this with the unwavering conviction that this intention is already manifesting
its reality.
Feel this declaration fully absorbed into your inner mechanism, already initiating its transformative effect
from within outwards. (pause)
Rotation of Consciousness (Body Scan)
Now, draw your focus deep into the physical framework, investigating it systematically, moving from
one designated point to the next.
Allow your awareness to pivot fluidly between different body
parts. Avoid lingering excessively on any single point.
There is no requirement for intense concentration, deliberation,
or analysis.
Simply guide your awareness swiftly and flexibly. Commence with the right-hand
side. Attend to the right hand Right hand thumb
Index finger Middle finger Ring finger Little
finger Palm area Base of the hand Wrist

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The complete front aspect of the body The complete rear aspect of the
body
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Modern Yoga Nidra
Practices Upper arm Shoulder
Armpit
Right rib cage Right flank Hip
Thigh Knee Lower leg Ankle
Heel
Bottom of the foot Top of the foot Right big toe Second toe Third toe Fourth toe
Fifth toe Allow awareness to travel onward Shift to the left side
Attend to the left hand Left hand
thumb Index finger
Middle finger Ring
finger Little finger
Palm area Base of
the hand Wrist
Forearm Elbow Upper arm Shoulder
Armpit Left rib cage Left flank Hip
Thigh Knee Lower leg Ankle Heel
Bottom of the foot Top of the foot Left big toe Second toe Third toe Fourth toe
Fifth toe Alert and engaged
Move to the scalp’s apex
Crown of the head
Forehead
Right side temple Left side temple Right eyebrow Left eyebrow Center point between
eyebrows Sweep awareness across Right eye
Left eye Right ear Left ear Right cheek Left cheek Right nostril Left nostril Upper lip Lower
lip Chin
Throat center Right collarbone Left collarbone
Right side of the breast area Left side of the breast
area Heart center
Navel region
Lower belly Pelvic structure
Transition to the posterior aspect Right
buttock Left buttock Lower back Mid-back
Upper back
Right shoulder blade Left shoulder blade
Back of the neck Back of the head Crown of
the head
Move awareness down covering the entire right leg The entire

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Sweep awareness across to the left hip
joint
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Perceive the whole body as one integrated structure
now
The entire physical form together
The entire physical form together (extended silence) Feel the body as an encompassing field of energy.
An energetic voyage is about to commence. Specific body regions will be named.
Experience these locations through their energetic signature, rather than purely physical sensation.
Begin by directing attention to the space between the eyebrows—sense the energetic presence of the
brow center. Effortlessly maintained.
The hollow at the base of the throat
Explore inward, descending to the core of the right shoulder joint.
Guide awareness down through the inner substance of the upper arm bone to the elbow articulation.
Continue down through the center of the forearm bones to the wrist articulation. Register any
energetic perception.
Any form of experience or sensation is welcome. The right
thumb The apex of the index finger
Apex of the middle finger Apex of the ring finger Apex of the little
finger Any perceptions or sensations are welcome. The wrist joint
Elbow joint Shoulder joint
Hollow of the throat
Transition across to the left shoulder joint
Awareness penetrates deeply, through the core of the left upper arm bone Descending to the elbow
joint Down to the wrist joint
Vibrations, subtle light, or colors may manifest The left thumb
Apex of the index finger Apex of the middle finger Apex of the ring finger Apex of the little
finger Ascend back to the wrist joint Elbow joint
Shoulder joint Hollow of the throat The heart
center The right side of the chest The heart center
The left side of the chest The heart center
The navel center Apex of the tailbone The right hip
joint
Down through the core structure of the right upper leg bone to the knee joint Down to the ankle
joint The right big toe
Apex of the second toe Apex of the third toe Apex of the fourth toe Apex of the smallest
toe Ascend back to the right ankle joint Knee joint
Hip joint
Apex of the tailbone

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Down through the core structure of the left upper leg bone to the knee joint Down to the ankle
joint
The left big toe
Apex of the second toe Apex of the third toe Apex of the fourth toe Apex of the smallest
toe Ascend back to the left ankle joint Knee joint
Hip joint
Apex of the tailbone Experiencing these centers energetically The navel center (pause) The heart
center (pause)
Hollow of the throat
(pause) The brow center
The brow center
The brow center (pause)
Full registration of the entire energy body. The complete energetic
structure. The entire energy body. (pause)
Prana Resonance Awareness
Sense as if the totality of your body is inhaling and exhaling.
The whole being is vibrant with prana, with vital life force, with inherent
energy.
Mentally trace your form, physically or energetically, and identify any region that feels subdued,
strained, colorless, blocked, or otherwise not fully optimal. (extended silence)
It is crucial to concentrate on only one location at a time.
As you fix your undivided attention on this specific zone, you fuel it with energy. Where awareness
resides, prana travels to meet it. (pause)
Maintain focus on this section, yet permit your attention to broaden.
Become less pinpointed, more expansive, akin to a diffused cloud of awareness rather than a sharp
dot. (pause)
Feel that as your awareness softens its focus, the area of tightness or dullness similarly diffuses and
dissipates. (pause)
Tension, obstruction, or lack of vibrancy, breaking apart. Scattering. (extended silence) Continue taking
deep, relaxed inhalations.
Maintain effortless, diffused awareness on that body part. Blockage dissolving.
Sustain this breathing pattern for a few more cycles. (pause for several
breaths)
Now, if it resonates, direct your sensitivity toward one more area requiring
healing energy.
If no distinct area calls for attention, retain focus on the initial point, or optionally, shift awareness to the
heart center. (pause)
Maintain an easy, energetic focus. Diffused, like a gathering mist.
Take several deep breaths now, visualizing your awareness spreading out to smooth away the energy
tension, dullness, or blockage. (pause for several breaths)

Sankalpa (Reaffirmation)
Now, allow your awareness to diffuse even further.
Spread your consciousness across the entirety of your energy body all at once. (pause)
Perceive your energetic system as an intricate network of conduits, drawing energy inward, circulating
it, and enabling breakthroughs past any hindrances. (pause)
Recite this commitment internally once more: “Prana flows smoothly and brings healing to me.”
(pause) Accept this as a present truth.
“Prana flows smoothly and brings healing to me.” (pause) Affirm this internally again, with absolute
certainty.
Recognize that this statement is now embedded in the deepest layers of your existence, where
intention solidifies into tangible reality.
Rest now within the tranquil sensation of unhindered prana flow for the ensuing period. (pause
for 2-7 minutes)
Projecting Outward
Ommmmmmmm
Bring your attention to your breathing.
Acknowledge the physical self as the vehicle of respiration. (pause) Visualize a state of repose while
breathing is occurring. (pause)
Sense the subtle motion of your midsection and ribcage expanding and contracting as you inhale and
exhale. (pause)
Perceive the air moving across your nasal passages. (pause)
Observe the stillness of your physical form, held secure by the plane supporting you. (pause)
Register the tactile experience of any material touching your skin. (pause) Recognize the presence
of the physical form. (pause)
Displace your focus outward.
Inhale deeply, drawing your concentration back into the bodily structure. (pause) The practice of Yoga
Nidra has concluded. (pause)
Gently activate your digits on both hands and feet.
Engage in gentle stretching or any movement that feels desirable for the body.
Sense vital energy commencing its circulation throughout every limb and segment as movement
commences. (pause) And should you be recumbent, upon readiness, transition onto your right lateral
aspect.
Inhale deeply several times, silently affirming the mantra once more: “Prana moves unimpeded and
restores me.” Imbue this declaration with your entirety. (pause)
If you were supine, utilize your strength to elevate yourself into a seated posture. Maintain ocular
closure for as long as possible. Allocate the necessary duration. (pause)
Arriving at a seated upright position, ensure your spine is as erect as achievable, visualizing the crown of
your head ascending toward the overhead expanse.
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Take several deep inhalations, experiencing the surge of vitality. (pause) We shall conclude by intoning Om
and Shanti three iterations apiece.
Feel the power ascending internally throughout the chanting
process. Om Om Om Shanti Shanti Shanti (pause)
And lastly, at your personal convenience, tenderly and gradually allow your sight to open.
Reorienting to the physical space, integrating back into your activities, feeling renewed and
tranquil.
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YOGA NIDRA 13. OVERFLOWING HEART YOGA NIDRA (20MIN)
Connect with the lived experience of boundless affection and permit it to flow into every action
you undertake.
Recommended Practices Before and After:
An excellent session to integrate following a yoga class for the final resting pose, or subsequent to any form
of energy healing such as Reiki, reflexology, or massage.
Before or after, spend a few moments with Hridaya Mudra, Abhaya Hridaya Mudra, or Anjali Mudra to tap
into the spiritual heart's energy.
Prepare or conclude with a Shanti Mantra
like: Sarvesham svastir bhavatu
Sarvesham shantir bhavatu
Sarvesham purnam bhavatu
Sarvesham mangalam
bhavatu
(May well-being manifest for all, may tranquillity be granted to all, may completeness be experienced by
all, may good fortune bless all)
Settling In
Achieving a comfortable position, whether lying on your back, side, or seated with support.
Preparing for your period of Yoga Nidra – conscious
rest. Preparing to meet the heart's energy.
Perhaps placing a slim cushion or covering beneath your head. Covering yourself with a blanket if desired.
Undertaking any small actions needed to reach maximum physical ease. (extended interval for settling)
Release any sense that there's something remaining to be done. (interval) There is nothing required of you
in this moment.
Simply transitioning from activity to presence. (interval) Allow the legs to soften.
(interval) Let the feet become slack. (interval)
Allow the arms to release tension. (interval)
Ensure the shoulders drop away from the ears. (interval) Lengthen and relax the neck.
(interval)
Check for any localized pressure points from clothing, adornments, or anything else that might disrupt
your Yoga Nidra experience.
If you notice any, make the necessary adjustments now. (interval)
Sweep your attention across your entire physique, making certain you are as comfortable as possible.
(interval)
Inhale deeply… and with the out-breath, surrender. Release any thoughts, any compulsion towards action.
Just existing.
This time is reserved purely for you.
No achievements sought. No checklist present. No effort to exert. Joyously receiving tranquility.
(interval) Make any final fine-tuning adjustments if you haven't already done so.
Begin detecting the sensation of quietude. Understand that movement is possible, yet cherish the
gentle pleasure of this stillness. This simple state of "is-ness." (interval)
It is so straightforward, yet so liberating. Everything you require resides within this calm.

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Practices (interval)
Absorbing these spoken words without strain. Awareness flows
freely. No need for focused concentration or mental processing.
Permit the mind to repose. Be aware through your heart. (interval) Your Yoga Nidra journey
has now commenced. (interval)
Sankalpa (Intention Setting)
This is the moment to articulate a heartfelt declaration – your sankalpa.
If you already possess a sankalpa, invite the joy associated with it to surface now.
If you lack one, simply welcome an affirming "I am" phrase that fills you with happiness. For example, "I
am peaceful," "I am well," or "I am unbound." Whatever resonates deeply within your core. Avoid
intellectualizing; focus on the feeling. Conclude this statement: I am… (interval)
Did any phrase spontaneously arise and resonate within your heart?
Refrain from over-analyzing. Trust that impulse. That represents your ideal progression
point. Should nothing surface, you can utilize: “I am peaceful,” “I am well,” or “I am
unbound.”
Truly inhabit your sankalpa; visualize it – as clearly as you can conjure. (interval) If the authentic feeling
is present, its materialization is inevitable.
Affirm your sankalpa now, articulating it thrice with full conviction and feeling. (interval)
Rotation of Awareness
Now, we embark on a journey to energetic stations accessible via the physical form.
Observe any subtle sensations, energies, or mental images that appear, yet remain detached from them.
Just keep moving forward – unburdened.
You are not searching for anything specific; there is no objective, merely being. The mind is still, the heart
is perceptive.
Begin by directing your attention to the space between the eyebrows Effortless notice of the spot between
the eyebrows
The hollow area of the throat The right shoulder joint The elbow
joint The wrist joint
The right thumb
The tip of the index finger The tip of the middle finger The tip of the ring
finger The tip of the little finger
Effortless awareness The right wrist joint The elbow joint The shoulder joint The hollow of the
throat Move across to the left shoulder joint The elbow joint
The wrist joint
The left
thumb
The tip of the
index finger

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Modern Yoga Nidra
Practices The tip of the middle
finger
The tip of the ring finger The tip of the little finger The left wrist joint The elbow
joint The shoulder joint The hollow of the throat The heart space
The right side of the
chest The heart space
The left side of the chest The heart
space The heart space The heart space
Rest your focus upon the heart center, effortlessly, without thought,
simply sensing. (interval)
Breath Awareness
Perceive your chest expanding with every inhalation. It is drawing in oxygen to revitalize your entire
physical structure. (interval)
And concurrently, energetically, you are drawing in essential life energy, referred to as
prana. This is fundamental to your vigor.
With every deep breath in, your body absorbs the maximum amount of this necessary life
force.
With every deep inhalation, your system is nourished with the energy it requires, and silently, it responds
with a wave of relief.
Draw a profound breath in… and hold until your body naturally signals release… then exhale.
Avoid any imposition of effort. Discover the natural, relaxed cadence that feels perfectly suited for you.
Inhaling provision of oxygen, of energy, holding while the energy is absorbed and distributed, and exhaling
the quiet sigh of relief.
Continue breathing in this manner.
A deep yet relaxed inhale… gentle retention… and a long, easy exhale.
Inhaling energy… retaining softly… and releasing all strain as you breathe
out. One more cycle.
Inhale… a gentle hold… an effortless exhale.
Now, gently guide your attention back to your heart center. (interval)
Visualize within your heart region a magnificent, luminous glow in your preferred hue.
(interval) This light contains love. (interval)
For a brief period, perceive an inner vision of unconditional love within that light.
A being, a cherished companion, a breathtaking locale, a representation of the divine, that awakens the
echo of unconditional affection in your core.
An emblem of pure love centered in the heart, brightly illuminated by the radiant glow. (extended interval)

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Practices Maintain your focus
upon it.
Allow it to saturate your heart space with the sensation of boundless love.
(interval) As this feeling intensifies, the light grows more brilliant, subtly throbbing.
(interval)
And now, permit the image to recede, but maintain the essence of that feeling. Remain connected to
the feeling of love.
Sense that this loving luminescence can no longer be confined solely to the heart center.
Feel this light of affection starting to broaden outward, and as it expands, the light pulses, broadcasting
its presence.
Sense it grow and flow, moving beyond the confines of your heart center. Overflowing.
Streaming throughout your entire body. Down the arms to the tips of your fingers. Down the legs to the tips
of your toes.
The radiating light of love extends even beyond the physical form.
Spilling over. Creating an enveloping field of affectionate light all around you. (interval) You are enveloped
in light filled with love.
Bright, warm, comforting, imbued with life. (interval)
Sankalpa (Intention Setting Repeated)
While situated in this deep, serene state of affection, allow your sankalpa, the deep yearning of your heart,
to surface once more.
Permit the very feeling of your sankalpa to return. (interval)
Reiterate your sankalpa mentally, with complete heartfelt engagement and awareness, three times
presently. (interval)
Sense that your intention has been replanted, much like a seed.
Within this profound layer of your being, where initial thoughts begin to flourish into beautiful actualities.
Grasp the elegance of your sankalpa, your heart's true wish, growing from within you. Unfurling at your
heart center, like a vibrant blossom. (interval)
Your innermost self will bring into manifestation whatever you declare to
it. This is how your soul demonstrates its boundless love for you.
You are perpetually supported by the unconditional love your soul holds
for you.
You are perpetually supported by the unconditional love your soul holds for you.
(interval) Experience that profound love residing at your heart center. (interval)
Rest now within that unconditional love, deep peace, and profound solace for the next few minutes.
(interval for 3 minutes).
Externalization
Ommmmmmmm
Should your thoughts have drifted away, gently redirect your focus to your heart center.
Observe the sensation of your heart center expanding upon the in-breath. And softening as you breathe
out.

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Be mindful of your chest ascending when you inhale, and descending when you exhale.
(pause)
Return your attention to your physical form. Yoga Nidra has now reached its conclusion. (pause) Sense
your body at rest, completely still. (pause)
Incorporate greater physical motion by taking several deep breaths. (long pause)
Retain the feeling of your boundless heart as you bring your consciousness back into your body.
(pause) Begin by wiggling your fingers and toes. Notice the lightness within these sensations.
Perform any stretch or movement that feels desirable, and with each movement, allow the feeling of love
in your heart space to evenly distribute and permeate every area of your body. (pause)
If you are lying down, transition onto your right side when you feel prepared.
Inhale deeply a few times and silently reiterate your sankalpa one final time. (pause)
Permit this intention to fill your heart and radiate outwards throughout your entire being. (pause)
If you were supine, use your hands to gently bring yourself to a seated posture, keeping your eyes closed,
your chest elevated, and take one deep inhalation. (pause)
We will conclude with the chanting of Om three times, followed by Shanti three times. Om represents
a worldwide frequency. Shanti signifies tranquility.
Om, Om, Om, Shanti, Shanti, Shanti (pause)
When the moment feels right, open your eyes, carrying the awareness of your abundant heart out into
the surrounding space and carrying it forward into the remainder of your day.

YOGA NIDRA 14. JOURNEY THROUGH THE SELF TO THE SELF YOGA NIDRA(45-55MIN)
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.
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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
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Practices The surface of the
palm
The back of the hand Wrist
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
The surface of the
palm The back of the hand
Wrist
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

Modern Yoga Nidra Practices 69 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
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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.
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.
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.
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.
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.
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)

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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.

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During deep sleep, all consciousness of your physical form vanishes. All thought, all dreaming
ceases.
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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.
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.

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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
constantl
y.
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,

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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.

YOGA NIDRA 15. RELEASING YOGA NIDRA (30 MIN)
What are you holding that is holding you back? Check in and release whatever is no longer serving you so
you can move forward in freedom.
Recommended Preparatory and Concluding Activities:
Commence with a smooth sequence of gentle motion to soothe joint rigidity.
Start or conclude by adopting the Abhaya Mudra, fostering courage and receptivity.
Setting In
Achieving a state of repose for this Yoga Nidra session, maintaining wakeful yet dreamlike consciousness.
Preparing for an unfolding of release and the resulting liberation.
Position yourself lying upon your back, or, if preferred, resting on your side, or seated upright with
proper support.
Perhaps construct a snug haven using pillows, blankets, bolsters, an eye covering – whatever your
physical form requires to attain maximum comfort in this precise moment. (Extended interval for settling)
Disregard any obligations you believe demand attention. There is nothing required of you right now.
Effortlessly transition from the state of doing to the state of simply being. (Pause) This temporal
space is exclusively allocated for you.
This practice is exclusively for your benefit.
There exist no prescriptions of obligation or
prohibition. It is impossible for you to execute this
incorrectly.
Therefore, arrange your body in the most agreeable manner possible, precisely to your liking. Modify
anything as you see fit. In any manner that resonates with you.
Tune into your internal requirements. Then, honor that internal request.
You might find optimal comfort with numerous cushions, covers, and supports; alternatively, you might
prefer just a few, or perhaps none at all. All variations are equally valid and welcome.
Do whatever is necessary to feel sustained, embraced, and at liberty to relinquish accumulated
tension. Achieving repose for this exercise in non-action. (Pause)
Scan for any physical constraints such as bunched fabric, jewelry, or anything else that might interrupt
your focus.
If you detect any such irritants, attend to them now. (Pause)
Draw a substantial breath inward… and upon the exhale, discharge any lingering tension.
Initiate a review to ensure every segment of the body is as deeply relaxed as possible. If complete
relaxation proves elusive, that is acceptable. You are perfectly suited to this experience just as you are.
Confirm that your feet and ankles have achieved maximal relaxation. (Pause) Calves, knees, and thighs are
as relaxed as they can be. (Pause)
Hips reached their fullest relaxation. (Pause)
Lower back, middle back, upper back – allow tension to dissipate. The entire spine is softening and sinking.
(Pause)
Hands and arms surrender their hold. (Pause)
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Shoulders and neck are melting, allowing tension to disperse. (Pause) Jaw, tongue, and cheeks are
yielding softness. (Pause)
Eyes, forehead, and scalp are softening their grip. (Pause)
The entire physical form is merging with the support structure of the earth directly beneath you. Held
securely by the foundation beneath you. (Pause)
Inhale deeply… and as you breathe out, release any residual tension.
Allow any thoughts or the compulsion to act to drift away. Simply exist. This interval is reserved for you
alone. No specific goal. Just tranquility. (Pause)
Make any final necessary positional adjustments if you haven't already done so.
Begin to perceive stillness. Recognize your capacity to shift at any moment, yet savor the sweetness of
this static state. This fundamental existence.
So easy, and yet so liberating. All the resources you require reside within this stillness.
(Pause) Receive these spoken directions effortlessly. No conscious striving is necessary.
Awareness without exertion. (Pause)
The Yoga Nidra sequence has now commenced. (Pause)
Consciousness Journey
Now, guide your detached awareness systematically throughout the body, moving from
point to point.
Allow awareness to wander freely, maintaining a state of non-attachment.
You are not tasked with achieving any specific outcome or experiencing any required sensation. There
is no mechanism to err in this process.
Merely allow your awareness to sweep across, unburdened and unbound. Commence by acknowledging
the right side of your physical form. Become conscious of the right hand.
Right hand
thumb. Index
finger.
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Middle
finger.
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Practices Middle finger.
Ring
finger. Little
finger. Palm
surface.
Dorsum of the hand.
Effortless. Right wrist.
Forea
rm.
Elbow.
Uppe
r arm.
Shoul
der.
Armpit.
Right flank of the rib
cage. Right side of the
waist.
Right
hip.
Thigh.
Knee.
Lower leg.
An
kle.
Heel.
So
le of
the
foot.
Top of the
foot. Right big
toe.
Second
toe. Third
toe.
Fourth
Awake and cognizant.
Transfer your awareness to the left aspect of the body. Acknowledge the left
hand. Left hand thumb.
Index finger.

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Practices Ring finger.
Little
finger. Palm
surface.
Dorsum of the
hand. Left wrist.
Forea
rm.
Elbow.
Upper
arm.
Shoulder.
Armpit.
Left flank of the rib
cage. Left side of the
waist.
Left
hip.
Thigh.
Knee.
Lower
leg.
Ankle.
Heel.
Sole of the
foot. Top of the
foot. Left big
toe.
Second
toe. Third
toe.
Fourth
toe. Fifth
toe.
Awake and cognizant.
Shift awareness to the apex of the
head. Crown of the head.
Forehead.
Right temple.
Left temple.
Right
eyebrow.

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Practices Left eyebrow.
Area between the eyebrows. Sweep awareness
across. Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right side of the
nose. Left side of the
nose.
Upper lip.
Lower
lip. Chin.
Throat
nexus. Right
collarbone. Left
collarbone.
Right side of the
chest. Left side of the
chest.
Heart
center. Navel
area.
Pelvis
region.
Shift awareness to the posterior aspect of the
body. Right buttock.
Left buttock.
Lower back area.
Middle back area.
Upper back area.
Right shoulder
blade. Left shoulder
blade. Back of the
neck.
Back of the head.
Crown of the
head.

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Guide awareness downward to the entirety of the right
leg.
The entirety of the left
leg. Both legs
concurrently.
The complete torso.
The entirety of the right
arm. The entirety of the left
arm. Neck.
Head.
The complete anterior surface of the body.
The complete posterior surface of the
body.
Acknowledge the entire body as a unified
whole. The whole body together.
The whole body together. (Extended pause)
Breath Observation/Mental Imagery
Perceive this entire field of existence, or the whole body, embracing the breath. The complete self,
breathing. (Pause)
Inhaling the serenity of mere existence. Exhaling, releasing all
tension. Inhaling the serenity of mere existence.
And exhaling, letting go of every strain, every tension.
Once more, inhale the calm of simple being. And exhale, dissolving all strain, all
tension. Now, draw in universal energy from your surroundings.
And exhale, letting go of any weariness residing in body, mind, or spirit. Inhale
vitality. And exhale, shedding any lingering fatigue. Inhale vibrant life force once
more.
And exhale, dispersing any remaining fatigue. Now, inhale positivity.

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Exhale, allowing any negativity to depart. Inhale joyous
optimism.
And exhale, releasing any trace of negativity.
One final time, inhale positivity, brimming with delight. And exhale, letting go of all residual
negativity. And if it feels appropriate now, breathe in light – brilliant and invigorating.
And as you exhale, release anything you wish to let go of, like dark vapor departing your essence.
Inhale radiant, revitalizing light.
Exhale dark vapor that vanishes instantly. Inhale radiant, invigorating light, filling your whole being.
And exhale anything you wish to detach from, manifesting as dark vapor that immediately
dissipates.
Sustain this breathing pattern – absorbing positive, luminous light and energy, and exhaling
anything designated for release, anything impeding your progress, anything that no longer serves your
highest good.
Feel the buoyancy intensify with every
relinquishing. The openness expands, personal
capability grows.
Freedom increases with each outflow of release.
Every act of release delivers greater freedom,
tranquility, and joy.
Continue this style of breathing for several cycles. Inhaling radiant energy, exhaling anything you choose
to release, likened to dark smoke that vanishes instantly. (Pause for 1 minute)
And now, relinquish the visualized breath pattern.

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The body breathing by itself, peacefully. Your role now is passive.
Simply rest.
Abide in the delightful sensation of lightness, serenity, and freedom for the coming few minutes. (Pause for
3 minutes)
Externalization of Senses
Reacquaint yourself with the natural rhythm of your breath. Awareness returns to spontaneous breathing.
Observe the chest ascending on inhalation and descending on exhalation. (Pause)
Note the slight narrowing of the nostrils upon inhalation, the widening during exhalation. (Pause)
Guide awareness back into the physical experience of the body. Understand that the Yoga Nidra
period is concluding.
Externalize the focus of the mind.
Be conscious that your body has been resting and engaging in Yoga Nidra. Recognize that you are
resting within a defined space.
Keeping your eyes closed, internally picture the room surrounding you.
Visualize the walls. The floor surface. The items present in the space. Their positioning, hues, and
textures. Extend your awareness outward.
Return attention to the tactile feelings of your physical form – the sensation of your body against the
surface supporting it. (Pause)
The tactile feedback of your clothing against your skin. (Pause)
The ambient temperature of the air making contact with your skin. (Pause) Externalize your awareness
further. (Pause)
Yoga Nidra is now finished. (Pause)
Initiate gentle activity within the body; flutter your fingers, flex your
toes. Execute any slight bodily adjustments that feel agreeable. (Pause)
Now, engage in larger movements – move your feet, legs, hands, arms, activate any parts of your
body signalling a need, and if you were supine, upon feeling ready, turn onto your right side.
Take several deep breaths, integrating the insights from your Yoga Nidra experience into your current
reality. (Pause)
Recall any feeling of lightness achieved. Any sense of enhanced buoyancy, peace, joy, or potential. (Pause)
And if you were lying down, when ready, maintaining closed eyes if comfortable, slowly exert pressure to
bring yourself into an upright, seated posture. (Pause)
Take your time; there is no constraint on speed.
Settle into a comfortable seat, spine as erect as possible. Take one deep inhalation… and a long exhalation.

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Perhaps observe the revitalization of energy as you now sit upright. We will conclude by uttering Om
and Shanti, three repetitions of each mantra.
Om Om Om Shanti Shanti Shanti (Pause)
And gently open your eyes softly when you feel prepared.
Welcome back, perhaps carrying a degree more freedom or ease than was present initially.

YOGA NIDRA 16. SELF-LOVE YOGA NIDRA (35-40MIN)
Welcome, to explore and cherish the manifold aspects of your existence sequentially, leading you to
the serenity that lies beyond.
Recommended Preparatory and Concluding Activities:
Before or after, incorporate a few moments of Samputa Mudra to harmonize the energies of the
elements, calm your feelings, and open yourself to realizing your authentic nature.
Before or after, use a mantra signifying completeness, such
as: Om Purnamadah Purnamidam
Purnat Purnam Udacyate
Purnasya Purnamadaya
Purnamaivavashisyate Om Shanti Shanti
Shanti
(What is complete is that; what is complete is this. From that completeness, this completeness emerges.
When that completeness is taken away from that completeness, what remains is still completeness.)
Settling Down
Achieving a state of ease – resting on your back, or if that proves uncomfortable, lying on your side, or
perhaps sitting upright with support.
Perhaps creating a snug sanctuary using pillows, throws, bolsters, or an eye mask – whatever your
physical form requires to attain maximum comfort in this specific moment. (long pause)
Preparing to engage in absolutely nothing. (pause)
This allocated duration is solely for your benefit. This session is exclusively for you.
There are no obligatory actions or prohibitions. It is impossible for you to execute this incorrectly. This
is centered on your individual experience.
This is intended entirely for you.
Therefore, arrange yourself in whatever manner brings you comfort, precisely as you desire.
(pause) Make any small adjustments you wish. In whatever fashion suits you best.
Tune inward to discern your requirements. And subsequently, respond to that inner prompting.
You might favor ample cushioning, coverings, and supports; you might prefer just a minimal set; possibly,
you might prefer none at all. All these approaches are equally valid and welcome.
Do whatever is necessary so you feel sustained, embraced, and free to release any stored tension.
(pause) Getting settled for this exercise in non-action.
Conduct a brief self-assessment of your current feeling. Your setup should foster tranquility, but not lead
into sleepiness. (pause)
Should sleepiness arise, consider making the environment slightly less warm, slightly less obscured from
light. Also examine the placement of your head. If your chin is overly drawn in, this can encourage
drowsiness.
Experiment by adjusting your head to a neutral alignment—chin neither tucked nor elevated—and observe
any shift in your vitality and wakefulness. Try repositioning your head to a posture where you feel
deeply relaxed yet remain attentive, avoiding sleepiness. (pause)
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Establish your position so you can maintain wakefulness and presence while simultaneously resting in
serene tranquility. (pause)
Commence a gentle survey now, ensuring every region of your body is as relaxed as it can possibly
be. If achieving complete relaxation is unattainable, that is perfectly acceptable. You are received just as
you are presently. (pause)
Confirm that your feet and ankles are as relaxed as possible. (pause) Calves, knees, and thighs, let
tension dissolve. (pause)
Hips, release any hold. (pause)
Lower back, mid-back, upper back, allowing tension to dissipate. The entire spine, melting away.
(pause) Hands and arms, yielding their grip. (pause)
Shoulders and neck, softening and flowing, tension diffusing. (pause) Jaw, tongue, and facial muscles,
easing. (pause)
Eyes, forehead, and scalp, allowing softness to spread. (pause)
The entire physical form, sinking into the foundation beneath you. Being gently held by the support
of the earth directly underneath you. (pause)
There is nothing you need to actively perform. (pause)
The body is supported and held in repose. (pause) Awareness continues its journey.
(pause) The Yoga Nidra process has now commenced. (pause)
Consciousness Rotation
Now initiating the movement of life force energy throughout the physical structure. As your attention
travels, you guide this energy from one specific location to the next.
You might find it pleasant to perceive this as a gentle, caring touch of energy. Or perhaps as a small,
internal acknowledgment to each body part encountered along the path. (pause)
Experiencing this in whatever manner feels comforting. (pause) Allow your awareness to drift across
to the right hand.
Acknowledge the thumb of the right hand.
The index finger. The middle finger. The ring finger. The little finger.
Awareness flows across to the thumb of the left hand. Any sensation arising is welcome.
The index finger. The middle finger. The ring finger. The little finger. The right wrist. The left wrist.
The right elbow. The left elbow.
A soothing current of energy washes over the right
shoulder. The left shoulder.
The hollow of the throat.
The area at the back of the head near the peak. The
very crown of the head.
The space between the eyebrows. The right eyebrow. The left eyebrow. The
right eye. The left eye.
The right ear. The left ear. The right cheek. The left cheek.
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The tip of the nose. The upper lip.
The lower lip.
The point of the chin.
The hollow of the throat. The center of the
heart. The right side of the chest region.
The heart center.
The left side of the chest region. The heart
center. The center located at the navel.
The very tip of the tailbone. The right
hip. The left hip. The right knee. The left
knee. Energy sweeps towards the right
ankle.
The left ankle. The big toe of the right
foot. The second toe.
The third toe. The fourth toe. The little toe. The big toe of the left
foot. The second toe. The third toe. The fourth toe. The little toe.
The entirety of the right side of the physical form. Everything encountered is
accepted. The entirety of the left side of the physical form.
Everything encountered is accepted.
The entire body as one unit. The entire body as one unit.
The entire body as one unit. (pause) Welcome the whole body
simultaneously. Every facet of the physical form, in every conceivable way, is
welcome here.
And now, invite the remembrance of one beautiful experience from your
past to surface within your
awareness. A truly lovely memory. (pause) Something that brought a genuine smile to your face. Perhaps
something you observed visually, felt tactilely, tasted, or smelled. Possibly even just the simple ease of
this present moment. (pause)
Extend gratitude to your body for its role in enabling you to be present for that event, to savor that
wonderful experience. (pause)
Express thanks to your body for all the subtle ways it has facilitated joy, learning, and personal
evolution throughout your life. (pause)
Appreciate your physical form, while simultaneously acknowledging that your core being extends far
beyond mere physicality, moving now to explore the energetic body.
Respiration Awareness
Direct your attention toward the intake and release of breath. (pause)
Simply the natural respiration pattern; there is nothing you need to regulate. (pause) Your body is
performing this vital function automatically. (pause)
Your system is managing this process for you. (pause)

Observe the air flowing in and out, through the nasal passages. Two subtle streams of air, gently
entering and gently leaving. (pause)
As you inhale, sense that you are drawing in pure energy—the essential life force.
(pause) This vital life force is recognized as prana. Inhaling prana, the vital energy.
(pause)
As this energy enters, feel yourself drawing it deeply inward, all the way to the navel
center.
And as you exhale, feel this energy spreading outward, reaching every part of your subtle energy
body. Inhale, drawing energy down to the navel area.
Exhale, energy dispersing outward, through a network resembling the body's physical
nerves. Inhaling energy down to the navel center.
Exhaling, it moves out to the very ends of the fingers, toes, and the crown of the
head. Inhale down to the navel center.
Exhale energy out to all components of your energy system.
Continue breathing in this manner for the next few cycles, drawing energy in,
and expelling it as diffused energy throughout your energy body. (pause for 30
seconds) Return your focus to the breath should it have drifted elsewhere.
Inhaling life force energy, exhaling and spreading that energy across your entire
energy body.
Perhaps you start to perceive the whole physical form as vibrant with energy. A subtle pulsation,
vibration, or tingling sensation. (pause)
Recognize this energetic scaffolding. A more refined layer of your existence.
The energy body provides the animating force for all aspects of your being and enables your capacity to
feel.
Notice any sensation that feels positive in this moment. Perhaps a feeling of vitality, profound stillness, or
expansion. Offer appreciation to the energy body for enabling you to experience this beneficial feeling.
(pause)
Venture deeper into the self now. Continue exploring. There are more profound strata of your being
awaiting discovery. (pause)
Imagery and Symbolism
Now opening the door to the mind’s inherent creativity and accessing its inner reservoir of wisdom.
(pause)
A sequence of symbolic representations will now be presented.
Your mind may or may not spontaneously generate corresponding visuals. Simply adopt the role
of the observer, as if watching a cinema screen.
Whether images appear or not, neither circumstance is significant.
Maintain watchfulness with an attitude of detached receptivity. (pause) A brilliant star (repeat 3
times) A paper glider (repeat 3 times)
A frog situated in a small pool (repeat 3 times)
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Clouds tinted pink (repeat 3
times)
Sunlight refracting through a
prism (repeat 3 times) (pause)
Take a moment now to thank your mind for any agreeable, inventive, or illuminating experiences that
may have surfaced. (pause)
Your intellect is a delicate yet highly functional component of your being, yet, your true self encompasses
even more.
The deepest core of your being persists underneath all of this, fully conscious of every
experience. Always present.
Present during the experience of the physical form. Present when the body is at rest.
Present when experiencing the energetic form. And in the absence of the energy body's sensation.
Present within the mental plane of experience. And even when the mind is inactive, such as in deep
sleep.
There remains an unbroken connection. The absolute essence of who you are. This is pure awareness.
(pause) Transcending body, energy, and mind, you reside as awareness.
Awareness unadorned, free from all modifications.
Untouched by any condition of the physical, energetic, or mental
states. Endlessly tranquil and liberated. (pause) Your essential nature is
peace. You are peace itself.
You are the very entity you have been seeking all this time.
You are the very entity you have been seeking all this time. (pause) Settle now into the sublime
magnificence and tranquility that constitutes your being.
You, in your most profound essence. Pure
awareness. Eternally peaceful and free. (pause for 4-
10min.)
Externalizing
Ommmmmm Ommmmmm Ommmmmm
Return your attention to your breath. Observe the process of your body breathing. Sense your body
breathing. (pause)
Spend a brief period appreciating the effortless nature of your respiration. (pause)
Now, inhale deeply. Sense vitality and consciousness returning throughout your physical form.
(pause) The practice of Yoga Nidra has now concluded. (pause) Take one more breath. (pause)
If gentle stirring within the body feels appropriate, allow those motions to occur. (pause)
Should more expansive movements beckon, permit those as well. (pause) Attuned to your inner
promptings, move when and in the manner you choose. (pause)
If desired, allocate a moment to reflect upon what you have just encountered.
(pause) What aspects of today's experience will you integrate moving forward?
(pause)

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Transition toward an upright, seated posture. Maintain your eyes closed if that feels
accommodating.
Perceive the surge of energy ascending as you sit. (pause) Notice the body becoming more
animated. The mental faculties becoming more alert.
And despite this activation, retaining an underlying state of ease.
Perhaps perceiving a greater sense of connection than at the outset. (pause) Maybe experiencing
increased tranquility.
Take a moment to savor any beneficial sensations cultivated throughout your Yoga Nidra session today.
(pause) Express gratitude to yourself purely for showing up today. (pause)
Acknowledge and thank yourself for dedicating this period entirely to your own well-being. (pause)
I will conclude by intoning Om and Shanti three repetitions apiece. Feel free to join in and observe how
the chanting elevates your energy.
Om Om Om Shanti Shanti Shanti (pause)
Then, gradually allow your eyes to open, carrying the benefits of your practice forward into the
unfolding remainder of your day.

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