Yoga Nidra

Introduction
You are about to practice yoga nidra, a deep and relaxing meditation
experience that will allow you to let go of distractions and worries
and connect with your deeper self. Please lie down and relax in a
comfortable position on the floor with your palms facing up and your
feet falling gently out to the side. Position your head comfortably,
with your head and neck in a neutral position, with your forehead
level or slightly higher than your chin. Feel free to place a blanket
under your head or a bolster under your knees. Whatever you need to
feel very comfortable and at ease in this relaxed posture.
Now please soften and close your eyes and allow your body to slowly
relax and settle into the posture. Come to a place of stillness and try to
remain still throughout the practice. If you notice discomfort
anywhere in your body at any time, first observe. If it continues to
bother you, make any necessary adjustment, and then come back to a
place of stillness as soon as possible.
Take a deep breath, and as you exhale, let go of all worries and
distracting thoughts. Allow your mind to relax completely. Follow the
sound of my voice throughout the practice, remaining awake and
aware. Now allow the sound and the easy rhythm of your breath to
further relax your body. Allow each breath to flow through you like a
rolling sea wave.
Observe sounds outside and inside the room, noticing them without
finding any of them disturbing. Feel awareness of your body from the
crown of your head to the tips of your toes. Mentally repeat the
mantra o-o-m-m, noticing stillness in your body and awareness in
your mind of your whole body. Again, say to yourself o-o-m-m,
keeping your awareness on your whole body, your whole body on the
floor, relaxing. Become aware that you are going to practice yoga
nidra. Say to yourself, “I am aware, and I am going to practice Yoga
nidra. I will stay awake throughout the practice” Repeat this to
yourself again. The practice of Yoga nidra begins now.
(PAUSE)
Sankalpa
Now is the time to state your sankalpa or resolve, a concise vow or

affirmation stated to yourself in the present tense. Repeat your
sankalpa in your mind three times with full awareness, sincerity, and
faith. If you do not yet have an affirmation you are working with,
simply say to yourself, “I am opening myself up to learning more
about my deepest self.”
(PAUSE)
ROC (Rotation of Consciousness)
Now we will begin a rotation of consciousness experience. You will

transfer your awareness swiftly to different parts of your physical
body while remaining still. Allow your mind to quickly transition
from part to part. Please stay alert, but do not strain to follow my
script. This should be a relaxing journey through the different parts of
your body. Think of the part of the body or see it in your mind’s eye
—whichever you find easier, but make sure not to actually move the
part of your body being mentioned.
(PAUSE)
Become aware of your right hand. Now draw your awareness to your
right hand thumb, second finger, third finger, fourth finger, fifth
finger, palm, back of the hand, wrist, forearm, elbow, upper arm,
shoulder, arm pit, right side of the body, waist, hip, right thigh, knee,
lower leg, ankle, heel, sole of the right foot, top of the right foot, big
toe, second toe, third toe, fourth toe, fifth toe.
(PAUSE)
Become aware of your left hand. Left hand thumb, second finger,
third finger, fourth finger, fifth finger, palm, back of hand, left wrist,
forearm, elbow, upper arm, shoulder, arm pit, left side of the body,
waist, hip, left thigh, knee, lower leg, ankle, heel, sole of the left foot,
top of the left foot, big toe, second toe, third toe, fourth toe, fifth toe.
(PAUSE)
Moving on to the back of your body. Become aware of the right
shoulder blade, left shoulder blade, right glutes, left glutes, the whole
of your spine and back together.
(PAUSE)
Move to the front of your body. Draw your awareness to the top of
your head, then move to your right temple, left temple, right eyebrow,
left eyebrow, eyebrow center point, right eye and eyelid, left eye and
eyelid, right cheek, left cheek, right nostril, left nostril, upper lip,
lower lip, chin, throat, right side of the chest, left side of the chest,
middle of the chest, navel, abdomen, pelvis, pelvic floor. The whole
of the right leg, the whole of the left leg, both legs together. The
whole right arm, the whole left arm, both arms together. The whole
back of the body. The whole front of the body. Feel the whole body
together on the floor. Remaining awake and aware, feel your whole
physical body resting, completely still and relaxed, softening and
sinking. Visualize your whole body relaxed and resting on the earth.
(PAUSE)
Breath Awareness
Return your awareness to your breath. Feel the gentle rise and fall of
your chest, rib cage, and abdomen with each slow breath and feel the
nourishing energy of the breath flowing through you. Visualize the
front of your body and the space between your navel and throat.
Begin to visualize your breath rising from your navel to your throat
with each inhale and slowly descending with each exhale.
(PAUSE)
Continue to visualize your breath rising from your navel to your

throat. Begin to count your breath, descending from 10 to 1. Inhale,
breath rising, 10, exhale, breath descending, 10. Inhale, breath rising,
9, exhale, breath descending, 9. Continue on with your breathing,
maintaining awareness. If you lose track of your counting, begin
again at 10. If you finish counting to 1 before I give further
instructions, simply go back to 10 again and begin counting down a
second time.
Now cease the practice of counting.
(PAUSE)
Conclusion
Now return your attention to the rhythm and soft sound of your
natural breath, feeling its flow in and out of the nostrils. As you
maintain your awareness of your slow, easy breath, develop your
awareness of your state of physical relaxation. Notice your whole
body resting on the floor. Notice the parts of your body that are
touching the floor. Your head and upper back, your elbows and hands,
your buttocks, your calves, and heels.
(PAUSE)
Begin to notice sounds outside the room. Notice sounds inside the
room. Visualize the floor, the windows and walls and the ceiling in
the room where you are lying. Slowly start to do some slow
movements. Start to move your fingers and toes. Take your hands
above your head and interlock your fingers and stretch. Roll over onto
your right side and take at least five deep breaths before slowly
making your way back up into a seated position. The practice of yoga
nidra is now complete.
Join your palms at your heart center. We will conclude the practice
with a round of om chanting and the concluding prayer.
Oooommmm
Lokha samasta, sukhino bavantu… om shanthi *3)

Yoga Nidra

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Introduction

Now is the time to state your sankalpa or resolve, a concise vow or

ROC (Rotation of Consciousness)

Now we will begin a rotation of consciousness experience. You will

Continue to visualize your breath rising from your navel to your

Now cease the practice of counting.

Lokha samasta, sukhino bavantu… om shanthi *3)

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