This guided practice is adapted from the book, “Yoga Nidra,” by Swami Satyananda Saraswati. The word nidra means “sleep.”

3 Guidelines for Practice:
1. Remain awake and aware
2. Listen to the guided instructions
3. Move your consciousness as directed

Outline of the Practice:
—Preparation: setup in Savasana, a reclined position lying flat on the floor. Use necessary props for support underneath the back of your body
—Resolve: setting a sankalpa or intention for your practice
—Rotation of Awareness: you will be guided to direct your consciousness into different areas of your body
—Breathing: you will be guided on how to influence your breath
—Feelings and Sensations: cultivate emotional relaxation by considering opposite pairs of feelings and sensations; this harmonizes opposite hemispheres of the brain
—Visualization: cultivate mental relaxation with guided visualizations
—Conclusion: gradually bring the mind and body out of yogic sleep and back to waking state

Suggestions:
—Use props as needed so that you can be perfectly comfortable and therefore very still. If you have to move, make the movement very slow and deliberate and then resume stillness.
—Consider covering yourself with a blanket if you tend to get cold.
—Do your very best not to sleep. If you miss a few instructions, don’t fret. Just resume following along once you’re aware that you weren’t following along.
—Don’t worry about trying to “go deep.” Instead, aim to be relaxed and at peace as you listen.
—Journal about your experience afterwards.