frightened by the depth oftheir relaxation ifthey are brought ‘out too aiuickly. In either case, the subject should lie down in shavasana and practise awareness of breath until he becomes cali. Finally, ic is especially important that teachers avoid ‘making negative value judgements, director implied, about a student's experiences. All expetiences, whether apparently positive or negative, should be validated. The teacher should absolutely avoid statements of the type, "Don't worry if you don't see this” since they are certain to make the student worry. Students should be discouraged from idle discussion of their experiences in yoga nidra, 80 Yoga Nidra 1 Preparation Introductory Relaxation Body/Om Resolve Rotation of Right side, left side, back, fror ‘consciousness major parts Breathing ‘Counting breaths with navel, chest, throat and nostril awareness: cach 270 Image visualization Introductory Resolve Finish Alternative shore Asan interlude at work practices ‘Asa prelude to sleep oT8 ‘4p 2005 Yat 2mp Jo 210s axp “aN aq “2pfUR axp “apsnU Heo ayp “deooouny axp “yseyp yD] ayp “diy y>q 4p “ase sy] ap urduase ap “tapfnoys ayp “une soddn oy) “mog> 2p “Ulte z2m0] axp stim ayp “PUY aU Jo Eq !PUEY aI, Jo wped ‘soduyy yyy “ro8uy tpinoy “aH pay “48a Puooas “quinyy PUEY Yo] a4 Jo S1eMe aUMOD>4 copie oT 201 yy "201 YLINO} “201 pnyp 901 puesas “901 Sq atp 00} axp Jo dor ay 100} ngs atp Jo aos axp ‘foay aqh “apfre a¢p “OPasnAN jye> 24 ‘ySnyp aust aap “dye aya aspen a " i9pInoys 24p “tue odd 3¢n “woqra ata amo] 2X “stam 24H “puEy 2up Jo peg “usfed nok Jo 27eME suno29q ‘puey ayp Jo wed "uosuy yyy s9suy ypumoy ‘reBuy pnp ‘498uy puosas ‘quanyp put, ys “opis 348A (osnod) ‘purest WS oWp Jo axeme suo.9q “SpastoNH oor arENU>UOD ott op nq w19[8 sfosinok dooy“kpoq axp Jo Hed eK Jo Stesw owooag Aisnoaueruts ple pfu anod ut ited 3tp eadoy “ued 01 41ed woy of 01 st ssotianee 2yp apqpssod se Appinb sy ~Apoq ap Jo sued wwarayyp ayn qnonn, din v Supe Aq souaieae jo uoneot ‘ssousnonsuDD Jo wonvior w89q mou aq “ssoUsNo}>=UO> Jo UOReION, (osnnd) 2911 m0 ur ann aUI6> o1 plinog s| HapreE OK ‘Suuinp oyeur nod oxfosou aL, (omind) “steeydana pure Sunja2y ‘souianene quia salu sautp pares aftenduy] aqme et dourorers annisod “Lous w 94 PIMOS a (am) uN stp es 01 anosaa v dopoaap whut nog “Aemeu 9uO_soa0DsIp for Asyajduns A194 99,01 264 [Qo 99f0894 3HL, (one) anjosar mod yeu pols mod TuoMioN sip Hy, “onjosey, wou surfioq espiu eok jo agnaead ot], (ornad) -uyeBe jjosinos on sip wadax-eap Ht Bok asnoeid o7 Suro wwf oiwae ute |, Jfosanos oF Ajqeiuaui kes~espra wBos agnoead 01 Suto ate na yesp ey 34 JO teae autoDog (am Suey) 5poq, soup o4pr"pO4 ayo 2a1Apoq 9]OHN stp Jo seauDKEAK MOK aNUTOL (2onn) “wi-w-w-0-0-¢ uuesle-“kpoq afoupn ap Jo ssoutemte Stayduo> puw ssoujas a9]duloc) (aod) “HIE-I-0-0-0) ae ‘enue aip veodax Ayeiou pu s902 919 josdn ayp or peat, ap 30 don 249 woay Xpog ot Jo ssoustewe anod doqmnoct (emvnd) “sous ainjdusao Jo sotreriodua tp Jo. brea 2tie39q pu spoq ain uo ayentiooueo"spoq sfouse ap ‘uluonexeos Sut yo Bayooy © moqe fq MON SwoRExeIoN Como “aap 01 was 10u og. “siyp 40) samme 44) motte “onto, sounead oqp) uop 1 nok taxu-kpens pate Uses ‘utovaq oF spsINO woITy (ornod) “oorreid sur amunes 2snf atom you op ‘aun 03 ouun toss nok qumatp Or ato souBnowp Jf pue 'Suysoy pur tonuone peor ype aston 249 oqo} sidung “uonexefar penton ation qistp fm sig se suonanastn agp az4feue 10 ozienoynt e9 ka 20U RU NOK (emn0d) torus atp Jo 39100 249 00) OF Sunp aueiioduur équo aap pute ssouoreie pu Buses 430 S991 24) uo SutonouTy ase nok tapra ek ‘tel (nod) -sonoeid atp mousnoutg oqene UIP Tt 1 ‘doo 04 tym 1, reap mou sossnox on uonmyosar wa aueiodust Aton ssp axe Aforopdaton jJosinod dooy ©1 dn pmnoys wok anq autor sa0p doaps“daop rowoaad onexepas uoysdooys a10joq vent ancl not Sumo) ate SAILS (2nd) “uomexejas Jo o4295 249 doponap hide ‘sepam ano xepar Aaieoqipop 10 sitoulonou Set 1 Atessooou you stn dpoq ait wonnextf Jo Bulo9p dlojanap or Suro8 aww nod ssotio} py sohvetd ay UL {20) “nos Jo sno mot Kep oth Jo sottios pure sores arp yoo} ano aypeaig n04 se pu pea, doap ayer, own todo 0) pfor ate nok thun posers poins warp dooy pu sok9 amok aso} (ome) 1uotronout oEsdyd ou 2q pinoys a191p expr eo4 Suuinq-ojqeasoy suo> Aprojduioo ase nod nun “soypor> pw. womtsod Gvatid owos s9s9iy 40 ‘owioy 40 2o4j0 atp 10} a]qeuns 3onoeid » Jo apdurexa He ‘1 Buymoj[oy yf ‘pasmbas se UasoYp 2q teD sited Ino} a4 jo oneuiqanos Jo raquinu Aue y>rys wo “soHzead Funesaq, amp dq papmord 51 Aunqnxoy [euonippy sf! sudseud Somurr Aigo or antj Jo e914 WOYs vj “ottOy I 10 soejdyi0m axp uy a>n2ead 103 moqfe 01 paadepe sqisea oq we> Suowi9ja asoi,1 sipivanq Jo Suntnos pur ssausnopsued Jo Uuoneio1 axe wapiu eBoX yo uso sp Jo suoUOTD TeNUDKSD OTP “uonexeo1 Jo asodind 3up 404 3yom se apnpsanty re sy ‘daojs 01 apnjoud v sv 40 aoejdspiow atp Wl tonexepos 304s ‘sv aon aoy pordepe aq ose uk maprtr ek jo sonesd ou], soonsead nous aanemory ms my wo Mon ‘raqdiuo> ‘mou st exput eS04 Jo aonpead ay, ‘sada anos usdo pue ‘qos di as “oxene apps are nok ep ais are nO HaKM, (sno) “Samy rou. op “oun amok ayer aseafq sjosinod Hunpians pue Apoq anos Suysow wimg (ned) “paxop sofa nok doy puw ou auios soy Apamb ary (omg) ‘Suypunouine anos jooseww suie29q “nok planar 1008 2A 2zipensta™1004 24p wo Sur4 poq. INO. Jo tloMYs0d axp ue “1004 o4p Jo arene att0d9g (omg) “azoU 294K) JJosIMOK or Speman ur-w-u-0-0-0 wadoy (emg) “ururuo -0-0 purus ano uy Aeaustt kes pare 3900 9xp Jo en a4 o1 [peoq 2tp jo dor atp uo. Apoq amok Jo ssau3 zeae dopanog (orn) “Aywoys pue Spommb Sunypeaiq a2e nok-s00y a4 ‘uo poxey21 Aqjeion Bundy 51 Apoq snoK (osnd) ‘eyqneD Jo ssotianeate pure 4poq ajoyse up Jo ssotianesny (omte)eaac, Teme oxp jo szeae attosaqr-Sumepeadq anos Jo d1eMe ‘t030q ue apEino PUrtA anOK exp ‘s14O[}9 [fe xO ASH (osnod) ‘Buyjoay pl esata zeae Toy epee soumn dom sayoso4 atp aeadaiat aBtey ou op “son aed, 98 up Jo Suuurfoq O42 1e 2peus nod rep anposs4 ausEs ‘yp iwodau">qjosau ano anadas on aun 3xR st MON ‘@AjOsOY (onnd Sup) ypeaq pauissap ¥ uo Spyeose, soaee~eos ss9pso4 JeUuon9"Pas ssapsoH [RUINS was ssopsou ayp“tptoq paniosap © uo Sunyeanq sanearepreoq POHDSOP © uo Hurfeasq soxeae~nas Dep was Poe ear Dip wou) pupe-eas stp wags pul” eyppNa. Sumas eyppna Suyuseyppng Auypus-uoow ny -uooW ny tour yayaysE re sees IysAE ae SIE ePRA We SIeIS™PAMIp F agoge SON e-yPAMHD # DADE sso. eypanyp e asoge Seon eBunguap spnop por Sunyuap spnop porSunjap spnop parostns © ss0.98 HUA) Spuug'apsune w sso.08 Busy sparqasuns © ssone Ferd spaiqaseall v apisag uujoo™aaead ptsoq unyor “anes ¥ apisaq unjoo~osrsune ve ajduiay soos) “ostiuns ge ojduo) yoo astiuns w ayduior spas -eureunoN paddy> soussumunow padde> soussurenmont [pods wous-unes jenuaaioy"uyes yeuaaxoy "ures pened sroy~pruendd wendy pueadd uendaa~praneasd uendaiy~ussap ssopua"“nasap ssappuia""ussop ss91pU3 2]puv9 Sumuing>]pue> Suwsngeoqpues Fuyeang, (omod) ‘soread a40uu pat, paou nog uoyp “or a}ge 10U ase nos 3) puL™Buoq >t yp 40} aiajduiop sf uOHexY|>e MOK Ho}sA st pu oD aIqe 28¥ NOK J 2mod}~"UED NOK #99 se OREUEEN “ONL “soussene Suypay"sfaso4 le uo waKp Jo Hosa e do}2A9p 1 An pmnogs nox puw pouiee oq qe Bun 14a19yP Jo aoquin'y (24) wonezens o9 atho> wot 990mg {mos 9av9] pur Sununos ano doag “worseziensia eeu) (ome Sue) “anunuod ‘aonperd ogy apne uo doay (snd Juop) “soyersnu ou ‘Sununo> onunuo> ‘osnazd ssauozeme s19[du0D (amied Suo}) ano Bupivoag zz “wl Bunpeaig 23 “oH Aq aM S190 4 motry nok ‘a1oj9q se Sunjuno> aves pu sjenvou sep Jo ano pue ut qneaiq axp Jo IHoWDAON atp Yo a¥ENIADHEr) (ose) “sjunsou aip Jo ano pu uy SIuyaour yrea4q 2p 30 uvate oulorag™sjiou 9410} aou o8 pur BunuMe> dorspractice o finish (e.g. 10 minutes). Lie down on the floor or a couch and close your eyes. Commence relaxing the body by lying quiedy in the shavasana position for a short time. Let your mind wander around the environment listening (© sounds reaching you from outside; don’t analyze or tellectualize these sounds, just become aware of them as something external. Bring your attention to the body, take a deep breath and as you breathe out feel yourself letting go. Focus your mind on the meeting points between your body and the loor and develop this feeling for a couple of minutes. ‘Then rotate your consciousness quickly around the body starting with the right thumb and moving in the same fashion described in the practice (right side, left side, back, front, major parts). Become aware of your natural breath. Focus your attention on the breath as it moves in and out of the nostrils (or focus on the throat, chest or navel as desired). Maintain your awareness of this for some time. Count the breaths backwards from 11 to 1 (or 27 to Lif there is tine). Stop counting and take long, deep breath. Lie quietly for a few moments and stretch yourself slowly. Open your eyes and get up. This completes the practice. While it is possible co practise yoga nidra sitting or standing, this is not recommended here. The distinctive feature of this form of relaxation is systematic rotation of consciousness around the body, and this gives best results in the prone position. If quick mental relaxation is required and only a chair is available, for example in the kitchen while the dinner cooks or in the bus on the way home from best to practise awareness of the breath only, particularly mental awareness of alternate nostril breathing. (anuloma viloma). The procedure is similar to the one above, Once again become as still as possible and let your body become loose. ‘Then check yourself quickly for particular areas of tension and uy to relax them. Are you Frowning? Is your neck stfl? ‘Are your hands clenched? Tense all the muscles in your body internally and then let them relax; repeat this. Focus 88 your attention on the breath moving in and out of the Nowtily and maintain your awareness of this for some foment. Imagine that the breath moves in and out ofthe nostrils alternately in left ost right, in right ut eft, and 0 Sn. Stat counting the breaths backorards from 27 t0°1 (oF Sthatever umber you think ix appropriate for the time Irallable, Continue this practice for as long as required When you want to finish, leave the counting and again become aware ofthe body. Before you getup. take a deep tneath and stretch yoursel fly. This completes the practice ‘As a prelude to sleep: In cases of insomnia or over: excitement of the mind. yoga nidra can also be used to induce sleep. Star by switching. off the light and getting ito bed, Adopt the shavasana ponition and rest your head fon the pillow, although this should not be too high. Allow Your hands to relax into the most comfortable: postion, obably palms down. Ifyou have a sagging mattress may Eee good idea to support wth bourds theerneath. The procedure isthe same as forthe first shor practice. Start by Extcning to external sounds and then become aware of the meeting points hepseen your body and the bed. Follow this wrth iwo or three roaons of consciousness around the body and this will normally put you to sleep. Tf necessary you can continue the practice with mental akernate nostl breathing, starting at\54 and counting backwards to 1. It tleep does not come, a good idea would be to take some Caciise before going to bed for example along walk, oF 15 ‘minutes of sunya narackara 8916 “doop au Jo a1ese auio29q “tpeoig jesmed 9xp 40 axe auros04 (204) 1004) 249 Pue APoq mo uDaMH9q sUTOd Bunaour peosdyd amp ype Jo ssauozeme inos dojasap'" 4004) 4} uo Suns st Apoq ano (asnnd) ssouys ood uw Busy Apoq mos yo sfouazeae jeorx00y 311 Ho Hurd} 6poq oIsAye anos Jo souasEXD ayp Jo o1EME auIO>q, (2mNDd) ‘200 21 wo Burd Apoq amok aas “1009 ay) Ho Bus spoq amok “100g ay) Buyj99 ayp “sytem anoy axp azHfENsIS sofa smog Bumado mnotpr "woo! slip Jo ssouareme nok dojosap MON (osnd) “Sumpyng sip apssut spunos 01 uaip pue“SuIpying sIqp apisino spunot or~spunor sos0}9 oF wonton inok Bung AjjenpeiD (2sn0) 3>1n0s aun Ajnuapt or Sundwane imotpinpunos o> punos {wlo4y onuane mnoK asopy (20M) ‘spuod9s #9} FIO} WAY) Buroyoy pue spunos iwersip ino Aunyoreas--tavaq epE oy svetodo Bupesy Jo 9sus anos ay] (2nd) “184, lux nod wip spunos 1UESIp Is0U! aIp Jo axEME MOOK aouvisip aif iit sptinos Jo a1eMe atoI2q “MOEXEIOY (osnod) oe p-an4, AeauaUs J>sINOK oF hes mo BUNpEDs due nok sy (seme) -4poq ayp anoysnosy Buypesads ssouumje> [Daj "ul aupeasq Mok sv pure qpraiq daap e 2yer-Apeas pur tuje> aar09q 03 aun aus >s4N0« 2815) dened ;dosjs 10u fu J, ‘JPosinod 1 wadat™20108 341 for waist Aqu0 yeys daojs ou js, “sfequsut josinod 03 {keg (2mned) “ureoap atp Jo 101ea1> at) 918 nos eIpmt wo ur Yonnuo> ou aney nox stax uy Buuorsy, Jo J>99] 249 snyd-~ssouoieme go [PAs] 2xp UO woRDuy nox eIpRU BHO Ly (emnnd) “sso1ey wueniodunt eId DUL, (204 Buoy) “pasop wiayp daoy pe #949 NOK 98019 asvo|q “HoywoDstp pe>rsdyd ou quis pur Sur0W! InoYPI euptu wHod asnpeid v9 nod yey) oF ‘uonIsod pue sa\pop aque|q nod asnlpy (20d) “spaendn spuey mod jo sured ip puss Apoq ayp wou} deste Anysys sunte‘shespIs apm ¥ doy wioyp 19) pue uxede 2993 an0k dooy “2}qissod se o]qeuojtuos se ypsino4 ayew pur 950d s,ueu prop ayy “euvseaeys Ur unop 2r] euplu e804 10} Apear ion ;woperedoag 06. uear0/PeM. Apoq Sunvols ureunoy eyseyEPID ardwanniea eySEREPHIO aunseajduned ‘reatypyoo ‘ssounyiyesotnaeayy 101 48 20 | 01 PS yoneu or wos, sured sofeus quog 9peq “2pIe Yor ‘2pIS MST not sey suopezirensin AREUSaIy snag oajosoy aoeds s9uy) rensia, soeds s9Uy) suonesuas yo ssouosemy Buypeosg ssouaseme soouykpog ye voneoy onjoroy vonexejoy wonesedaag 3 PAPIN PSO