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yoga nidra instruction by swami satyananda saraswati

Complete Scheme of Practices 1-5

Preparation:
Shavasana, general instructions,
admonitions not to move or go to
sleep

Relaxation:
Body/Om; Antar mouna, Om /
breathing

Resolve:
Make your own resolve

Rotation of
consciousness:
Right side, left side, back, front,
major parts, front and back, right
side reverse, left side reverse, whole
back, whole front, inner parts

Body awareness:
Body/floor; body/mirror; body/skin

Breathing:
Navel, chest, throat and nostril.
Throat, navel; m ental alternate
nostril; eyebrow centre

Sensations:
Heaviness/lightness, cold/heat, pain/
pleasure

Inner space:
Space in front of the eyes and
forehead; chidakasha; colours and
patterns; ocean, well; spontaneous
thought, meditation

Story visualization:
Park/temple; mountain; floating
body; well/ocean; eyebrow centre/
Om/golden egg; well/golden egg;
inner space (optional)

Psychic centre
visualization:
Position and form of psychic centres
or chakras, rotation through them

Psychic symbol
visualization:
Symbols for each chakra

Eyebrow centre/
Om visualization:
Circles of Om centred on eyebrow
centre

Asana visualization:
See yourself doing asanas

Movement in time:
A backwards review of the events of
the day

Rapid image
visualization:
Quick recitation of a wide selection
of images

Story visualization:
Ocean/temple; ocean/jungle

Transparent body
visualization:
Physical body and transparent body
connected by golden cord

Aura visualization:
Colours

Golden egg
visualization:
Golden egg in flaming light in
chidakasha; golden egg in centre of
brain

Resolve:
Repeat resolve

Finish:
Breathing, body and room awareness
-----------------------------------
Yoga Nidra 1 89-97
Preparation:
Introductory

Relaxation:
Body/Om

Resolve

Rotation of
consciousness:
Right side, left side, back, front,
major parts

Breathing:
Counting breaths with navel, chest,
throat and nostril awareness; each
27 to 1

Image visualization:
Introductory

Resolve

Finish

Alternative short
practices:
As an interlude at work
As a prelude to sleep

Yoga Nidra 2 98-107

Preparation

Relaxation:
Antar mouna

Resolve

Rotation of
consciousness:
Right side, left side, back, front,
major parts

Body/floor awareness

Breathing:
Throat to navel: 54 to 1 or 27 to 1

Awareness of
sensations:
Heaviness/lightness, cold/heat,
pain/pleasure

Inner space:
Chidakasha

Visualization:
Park/temple

Inner space:
Chidakasha

Resolve

Finish

Alternative
visualizations:
Mountain
Floating body
Well/ocean

Yoga Nidra 3 108-115

Preparation

Relaxation:
Antar mouna

Resolve

Rotation of
consciousness:
Right side, left side, back, front,
major parts

Skin awareness

Breathing:
Mental alternate nostril: 108 to 1

Inner space:
Chidakasha

Visualization:
Eyebrow centre/Om

Inner space:
Chidakasha

Resolve

Finish

Alternate
visualizations:
Eyebrow centre
Golden egg
Well/golden egg
Climbing the sacred mountain

Yoga Nidra 4 116-127

Preparation

Relaxation:
Om/breathing

Resolve

Rotation of
consciousness:
Right side, left side, right side reverse,
left side reverse, whole back down,
whole back up, whole front down,
whole front up, major parts

Body/mirror
awareness

Breathing:
Mental alternate nostril: 54 to 1

Awareness of
sensations:
Heaviness/lightness, pain/pleasure

Inner space:
Ocean, well, spontaneous thought

Visualizations:
Asana, movement in time, rapid
image, ocean/jungle, golden egg

Resolve

Finish

Alternate
visualization sequence:
Psychic centres (location)
Psychic symbols

Yoga Nidra 5 128-139

Preparation

Relaxation:
Antar mouna

Resolve

Rotation of
consciousness:
Right side, left side, front, back,
inner parts, major parts

Breathing:
Eyebrow centre; 54 to 1

Feelings:
Cold/heat, pain/pleasure

Inner space:
Person in chidakasha, ocean, well,
spontaneous thoughts, willed
thoughts

Visualization:
Eyebrow centre/Om
Ocean/temple

Resolve

Finish

Alternate
visualization sequence:
Psychic centres (location and form)
Psychic symbols
Eyebrow centre/Om
Rapid images
Transparent body
Aura
Golden egg
------------------------------
Preparation:
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 slighty apart and the arms a little away from the body, with the palms of the hands turned upwards, (pause)
Adjust everything, your body, position and clothes, until you are completely comfortable.
During yoga nidra there should be no physical movement, (pause)
Close your eyes and keep them strictly closed until you are told to open them.
Take a deep breath and as you breathe out feel the cares and worries of the day flow out of you. (pause)
In the practice which follows you are going to develop the feeling of relaxation in the body.
It is not necessary to make movements or deliberately relax your muscles,
simply develop the feeling of relaxation, (pause)
It is like the feeling you have just before sleep...
when relaxation becomes deep, sleep does come but you should try to keep yourself completely awake,
this is very important.
Make a resolution to yourself now that ‘I will not sleep, I will remain awake throughout the practice.’ (pause)
During yoga nidra you are functioning on the levels of hearing and awareness,
and the only important thing is to follow the voice of the instructor, (pause)
You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation.
Simply follow the voice with total attention and feeling,
and if thoughts come to disturb you from time to time, do not worry,
just continue the practice, (pause)
Take a deep breath and as you breathe in feel coolness and calmness spreading throughout the body...
as you breathe out, feel your cares and worries flowing out of you, dropping away, (long pause)

Relaxation:

-Body/Om:
Now bring about a feeling of inner relaxation in
the whole body...concentrate on the body and become
aware of the importance of complete stillness, (pause)
Develop your awareness of the body from the top of the
head to the tips of the toes and mentally repeat the mantra

O-o-o-m-m-m. (pause) Complete stillness and complete
awareness of the whole body...again O-o-o-m-m-m. (pause)
Continue your awareness of the whole body...the whole
body...the whole body, (long pause) Become aware of the
fact that you are going to practise yoga nidra...say mentally
to yourself, ‘I am aware...I am going to practise yoga
nidra...repeat this to yourself again, (pause)
T he practice of yoga nidra begins now.