Bahir Matrika Nyasa:

(note: first goes part of body then add Om *akshara* namah, ie: forehead: Om am namah, mouth: Om
m namah, etc, go a bit slow)

First I will tell you a part of your body, then the corresponding letter, and you should try to feel the sound
vibration of each letter being established in particular parts of your body. Lets start.
(am) forehead,
(m) mouth,
(im) right eye,
(m) left eye,
(um) right ear,
(m) left ear,
(m) right nostril,
(m) left nostril,
(rm) right cheek,
(m) left cheek,
(em) upper lip,
(aim) lower lip,
(om) upper teeth
(aum), lower teeth
(a) crown of the head
(a) tip of the tongue
(kam), right shoulder
(kham), right elbow
(gam), right wrist
(gham), base of right fingers
(am), right arm fingers tips
(cam), left shoulder
(cham), left elbow
(jam), left wrist
(jham), base of left fingers
(am), left arm fingers tips
(am), right hip
(ham), right knee
(am), right ankle
(ham), base of right toes
 (am), tips of right toes
(tam), left hip
(tham), left knee
(dam), left ankle
(dham), left toes base
(nam), tips of left toes
(pam), right side of the trunk
(pham), left side of the trunk
(bam), lower back
(bham), navel
(mam), whole belly
(yam), heart
(ram), right armpit
(lam), back of the neck
(vam), left armpit
(am) area from heart to right hand full
(am) area from heart to left hand full
(sam) area from heart to right leg full
(ham) area from heart to left leg full
(Lam) area from heart to navel
(Ksham) area from navel to top of head

Antarmatrika Nyasa:
Follow my instructions and focus on psychic centers, located along your spine, visualize them in a form
of flowers made of concentrated light, each one having specific coloring and number of petals,
and we will start placing aksharas on each petal, moving in a clockwise direction:

Vishuddha Chakra at throat - colour: blue moonlight, 16 petals:

, , , , , , , , , , , , , , ,
Anahata Chakra at heart - colour: emerald green, 12 petals:
, , , , , , , , , , , ,
Manipura Chakra at navel colour: yellow rising sun, 10 petals:
, , , , , , , , ,
Swadhisthana Chakra at sacral plexus - colour: orange, 6 petals:
, , , , , ,
Muladhara at perenium - colour: deep red, 4 petals:
, , , ,
Ajna chakra mideyebrows, colour: transparent crystal, having 2 petals with in the middle:
, ,
Sahasrara Chakra - 1000 petals - All 50 Aksharas
now we will do it in reverse order starting from ajna and placing aksharas in anti-clockwise directions
(just read it in reverse, in the end goes sahasrara with all akshras in normal order)

hari om tat sat