Lie down with your eyes closed,
Allow the eyeballs to sink into the sockets make sure the body is straight from head to toe,
Legs slightly separated,
Arms relaxed away from the body,
Turning hands upwards,
Make any last movements until you're completely comfortable during yoga nidra there's no physical movements and closing the eyes and keeping them closed take a deep breath and as you breathe out feel the cares and the worries of the day flow out of you in this practice you'll develop a feeling of relaxation in the body it's not necessary to make movements or deliberately relax your muscles simply develop the feeling of relaxation visiting this feeling you have just before sleep when relaxation is deep during yoga nidra sleep doesn't come you're consciously awake make a resolution to yourself now that you will not sleep you can say mentally I will not sleep I will remain awake until the end of the practice during yoga nidra you're functioning on the levels of hearing and awareness and the only important thing is to follow this voice you mustn't try to intellectualize or analyze instructions as this disturbs mental relaxation simply follow my voice with total attention and feeling and if thoughts come to disturb you from time to time don't worry just continue the practice allow yourself to become calm and steady when you're doing the practice guide yourself through the calming steadying of your body begin to bring about a feeling of inner relaxation inside of the whole body concentrate on this physical body and become aware of the importance of complete stillness develop your awareness of the body from the top of the head to the tips of the toes and mentally you can repeat inside your head the mantra AUM complete stillness and complete awareness of the whole body again AUM continued awareness of the whole body the whole body the whole body become aware of the fact that you're going to practice yoga nidra and say mentally to yourself I am aware I am going to practice yoga nidra repeat this to yourself again the practice of yoga nidra begins now begin by making a resolve an intention a very simple intention perhaps allow one to come to you naturally you can develop a resolve this intention to say something that you want to manifest in your life perhaps an experience or a feeling it should be a short positive statement in simple language and stated three times with awareness feeling and emphasis the resolve you make during yoga nidra is bound to come true in your life we begin with rotation of consciousness rotation of awareness by taking a trip through the different parts of the body as quickly as possible the awareness goes from part to part repeat the part in your mind and simultaneously become aware of that part of the body keep yourself alert but do not concentrate too intensely become aware of the right hand right hand thumb second finger third finger fourth finger fifth finger palm of the hand become aware of your palm back of the hand the wrist lower arm elbow upper arm shoulder armpit right waist right hip right thigh kneecap calf muscle ankle heel sole of the right foot top of the foot big toe second toe third toe fourth toe fifth toe left side become aware of the left hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand wrist lower arm elbow upper arm shoulder armpit left waist left hip left thigh the kneecap the calf muscle ankle heel sole of the left foot top of the foot big toe second toe third toe fourth toe fifth toe now to the back of the body become aware of the right shoulder blades left shoulder blades right buttock left buttock the spine the whole back together now to the top of the head top of the head to forehead both sides of the head right eyebrow left eyebrow space between the eyebrows right eyelid left eyelid right eye left eye right ear left ear right cheek left cheek the nose tip of the nose upper lip lower lip chin throat right chest left chest middle of the chest navel abdomen the whole of the right leg the whole of the left leg both legs together the whole of the right arm the whole of the left arm both arms together the whole of the back buttocks spine shoulder blades the whole of the front abdomen chest the whole of the back and the front of the body together the whole of the head the whole body together the whole body together the whole body together right hand thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand the wrist lower arm elbow upper arm shoulder armpit right waist right hip right thigh kneecap calf muscle ankle heel sole of the right foot top of the foot big toe second toe third toe fourth toe fifth toe left side left hand thumb second finger third finger fourth finger fifth finger palm of left hand back of the hand wrist lower arm elbow upper arm shoulder armpit left waist left hip left thigh kneecap calf muscle ankle heel sole of the left foot top of the foot big toe second toe third toe fourth toe fifth toe back of the body right shoulder blade left shoulder blade right buttock left buttock the spine the whole back together top of the head forehead both sides of the head right eyebrow left eyebrow the space between the eyebrows right eyelid left eyelid right eye left eye right ear left ear right cheek left cheek the nose tip of the nose upper lip lower lip chin throat right chest left chest the middle of the chest the navel the abdomen the whole of the right leg the whole of the left leg both legs together the whole of the right arm the whole of the left arm both arms together the whole of the back buttocks spine shoulder blades the whole of the front abdomen chest the whole of the back and the front of the body together the whole of the head the whole body together the whole body together the whole body together total awareness lifted from the state of sleeping stillness the whole body lying still become aware of your body lying still see your body lying here perfectly still in this room visualize this image in your mind and become aware of your breath feel the flow of your breath in and out of your lungs do not try to change the rhythm breathing is natural automatic you're not doing it there is no effort maintain awareness of your breath continue complete awareness of breath concentrate this awareness on the movement of the navel area concentrate on the movements around your navel rising and falling slightly with every breath with each and every breath the belly expands and contracts concentrate on this movement in synchronization with your breath inhale with the rise and exhale with the fall now shift the awareness to the chest chest rising and falling slightly with each breath and become aware of this concentrating on the movement of the chest and then move the awareness to the throat become aware of the breath moving in and out of the throat become aware as you breathe and now bring the awareness to the nostrils become aware of the breath moving in and out of the nostrils concentrate on the movement of the breath in and out of the nostrils and then stop focusing on the breath and leave the breathing behind as we come to visualization a number of different things will be named and you must try to develop a vision of them on all levels feeling awareness emotion imagination as best you can if you're able to find this vision your relaxation is complete for the time being and if you're not able to more practice will help visualize and experience on all levels a burning candle burning candle burning candle endless desert endless desert endless desert Egyptian pyramids Egyptian pyramids Egyptian pyramids torrential rain torrential rain torrential rain snow capped mountains snow capped mountains snow capped mountains a Greek temple at sunrise Greek temple at sunrise Greek temple at sunrise a coffin beside a grave a coffin beside a coffin beside a grave birds flying across a sunset birds flying across a sunset birds flying across a sunset red clouds drifting red clouds drifting red clouds drifting across atop a church across atop a church across atop a church stars at night stars at night stars at night a full moon full moon full moon smiling Buddha smiling Buddha smiling Buddha wind from the sea wind from the sea wind from the sea waves breaking on a deserted beach waves breaking on a deserted beach the restless sea eternal restless sea eternal restless sea waves breaking on a deserted beach now is the time to repeat your resolve your intention repeat the same intention that you made at the beginning of the practice repeat it three times with full awareness and feeling inside and then relax all efforts feel your mind outside aware of your breathing and the deep state of relaxation in your body awareness of the body and the breath and the deep state of relaxation you slowly drift into a restful night of peaceful sleep
