Traditional Yoga Nidra Practices teacher training

1. Author: Karuna Yoga Vidya Peetham
Traditional Yoga Nidra Practices

2. CONTENTS
1. Traditional Yoga Nidra - 1
3. Yoga Nidra Practice
2. Traditional Yoga Nidra - 2
4. Japa and Ajapa Japa

3. 01
Traditional Yoga Nidra - 1

4. Preparation
Pure Text Content: Please get ready for yoga nidra. Lie down on your back on the floor and adopt the pose called shavasana. In this position, the
body should be straight from head to toe, the legs slightly apart and the arms a little away from the body, with the palms of the hands turned
upwards. Adjust everything until you are completely comfortable. During yoga nidra, there should be no physical movement. Close your eyes and
keep them strictly closed until instructed otherwise.

5. Relaxation
Pure Text Content: Now bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the complete stillness.
1
Awareness
Develop your awareness of the body from the top of the head to the tips of the toes.
2
Mantra
Mentally repeat the mantra 'OM' for complete stillness and total awareness.

6. Resolve
Pure Text Content: Make your resolve (Sankalpa), a short positive statement, which you want to achieve in your life. This resolve should be stated
three times with awareness, feeling, and emphasis.

7. Rotation of Consciousness
Pure Text Content: Begin the rotation of awareness by taking a trip through the different
parts of the body.
Right Side
Right hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the
hand, and so on.
1
Left Side
Left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the
hand, and so on.
2

8. Breathing
Pure Text Content: Become aware of your breath.
Awareness
Feel the flow of your breath in and out, focusing on your navel, chest, throat, and
nostrils.

9. Image Visualization
Pure Text Content: Imagine walking along a deserted road on a hot day.
Garden
You discover a garden, explore it, and find a deep well surrounded by butterflies.
You feel yourself as a baby lying on a lotus in a serene ocean.

10. Finish
Pure Text Content: Relax all efforts, become aware of your natural breathing, and slowly
bring your awareness back to your surroundings.

11. 02
Traditional Yoga Nidra - 2

12. Preparation
Pure Text Content: Lie down in shavasana and ensure your comfort without any physical
discomfort. Close your eyes and focus on the voice of the instructor.

13. Relaxation
Pure Text Content: Become aware of distant sounds and gradually bring your attention
closer until you visualize your body lying still on the floor.

14. Resolve
Pure Text Content: Make your resolve (Sankalpa) now—state it clearly with feeling and
awareness three times.

15. Rotation of Consciousness
Pure Text Content: The practice begins with awareness of the right hand and travels systematically through each part of the body.

16. Body/Floor Awareness
Pure Text Content: Develop awareness of the meeting points between your body and the
floor, noticing sensations.

17. Breathing
Pure Text Content: Focus on the natural flow of your breath from the navel to the throat, and exhale back without effort.

18. Awareness of Sensations
Heaviness
Awaken the feeling of heaviness as if sinking into the floor.
Lightness
Imagine your body becoming light, as if floating.

19. Inner Space Visualization
Pure Text Content: Concentrate on the space in front of your closed eyes, witness any images without judgment.

20. Conclusion
Pure Text Content: Bring awareness back to your breathing and your physical presence in
the room, and gradually wake up.

21. 03
Yoga Nidra Practice

22. Introduction
Pure Text Content: It is time for Yoga Nidra. Lie comfortably and remain still. The practice
guides you to a hypnotic state between wakefulness and sleep.

23. Relaxation
Pure Text Content: Become aware of sounds and visualize your body lying on the floor.

24. Sankalpa
Pure Text Content: State your Sankalpa clearly three times to plant a seed of
transformation in your mind.

25. Rotation of Consciousness
Pure Text Content: Journey through your body systematically, feeling each part as it is
named.

26. Awareness of Breath
Pure Text Content: Follow the natural flow of your breath, notice the warmth and coolness as you breathe in and out.

27. Opposite Sensations
Lightness/Heaviness
Experience both sensations in your entire body.

28. Cold/Hot
Pure Text Content: Awaken the experiences of both cold and heat in your body.

29. Anxiety/Calm
Pure Text Content: Recognize the feeling of anxiety and then transform it into a sense of calm.

30. Inner Space Visualization
Pure Text Content: Concentrate on the mental screen before your closed eyes, awareness of any phenomena without involvement.

31. Rapid Image Visualization
Visualize various imagery based on emotional and imaginative associations.

32. Visualization Techniques
Meadow
Visualize a meadow filled with tall grass and flowers, feeling
peace.
Boundless Lake
Visualize your heart as a boundless lake reflecting the moon and
calmness.
Moon Rise
Watch the moonrise on a lake and reflect on the peaceful,
unchanging light of spirit.
Golden Light
Imagine a golden light filling your entire being, uplifting your
spirit.
Heart as a Lotus Blossom
Meditate on your heart as a lotus drawing its energy towards
super-consciousness.
Long Walk into Nature
Imagine a long walk through a beautiful forest and near a
tranquil river.

33. Repeat Sankalpa
Pure Text Content: Repeat the same Sankalpa made at the start of the practice three times.

34. Finish
Pure Text Content: Come back to an awareness of your breath and body, visualize your surroundings before concluding the practice.

35. 04
Japa and Ajapa Japa

36. Introduction
Pure Text Content: Understand the practice of Japa as a remembrance of the mantra,
transitioning into Ajapa-Japa, which is continuous awareness.

37. Practice Stages
Intentional repetition transforms into automatic remembrance, eventually leading to
a deep awareness of the feeling behind the mantra.

38. Practicing Ajapa-Japa
Pure Text Content: Sit comfortably, breathe deeply from the navel, and mentally repeat the mantra in coordination with your breath.

39. Ending the Practice
Pure Text Content: Bring your awareness to the entire room, repeat "Om" aloud, and gently open your eyes.

40. Thank You