Lie down comfortably on your back in shavasana or corpse pose.
Support your head with a thin pillow.
Cover yourself with a blanket if you'd like.
Close your eyes and keep them closed until the end.
Make any final adjustments now to be as comfortable as possible.
Tell yourself I am practicing yoga nidra.
I am awake and will remain awake.
Bring to mind a short positive statement in the present tense that reflects your heart's longing for peace.
Example,
I am calm and at ease.
I am free from worry.
Repeat this statement mentally three times with full sincerity and faith.
Mentally move your awareness through different parts of the body as they are named.
First,
The right side,
Thumb,
Middle pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Wrist,
Elbow,
Shoulder,
Right side body,
Hip,
Knee,
Ankle,
Top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of foot,
Left thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Hand,
Wrist,
Elbow,
Shoulder,
Left side body,
Hip,
Knee,
Ankle,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Sole of left foot,
The whole body,
Including the back of the head,
Spine,
Shoulder blades and legs,
The front body including face,
Abdomen,
Chest,
And front of legs.
Focus on your natural breath,
Noticing the rise and fall of the belly.
Count your breaths backwards from 10 to 1.
Restarting at 10 if you lose count.
Exhale 10.
Inhale 10.
Exhale 9.
Inhale 9.
Exhale 8.
Inhale 8.
Exhale 7.
Inhale 7.
Exhale 6.
Inhale 6.
Exhale 5.
Inhale 5.
Exhale 4.
Inhale 4.
Exhale 3.
Inhale 3.
Exhale 2.
Inhale 2.
Exhale 1.
Inhale 1.
Visualize a peaceful natural scene,
Such as a forest after rain,
The beach on a calm summer day,
Looking out over a mountain landscape.
Find a sense of calm and safety in this imagined space.
Inhale and exhale the serenity,
Allowing the calm to wash over your body.
Allow your body to rest,
Inhaling and exhaling.
With each inhale and exhale,
Your body calms and loosens,
Sinking deeper into the scene as well as deeper into the space.
Inhaling.
Inhaling.
Melting into the space below,
Into your shavasana or corpse pose.
Mentally repeat your sankalpa or intention three more times.
Gradually return your awareness to your body and surroundings.
Slowly move fingers and toes,
Rolling onto your right side when ready,
And sit up gently to conclude this practice.
Yoga Nidra is complete.
