1. Choose a Quiet, Comfortable Space

• Find a calm place where you won't be disturbed.

• Lie down flat on your back in Shavasana (corpse pose).

• Use a yoga mat or soft blanket; keep your body warm and supported.

2. Set an Intention (Sankalpa)

• Mentally state a positive affirmation or intention.

• Examples:

  “I am at peace with myself.”
  “I choose to heal.”

🌱 This seed planted during Yoga Nidra helps with personal transformation.

3. Begin with Breath Awareness

• Take slow, deep breaths.

• Feel your body relaxing with every exhale.

• Let go of physical tension.

4. Body Scan (Rotation of Consciousness)

• Bring awareness to different body parts in sequence.

• Usually starts from the right hand → arm → shoulder → then the left side → legs → torso → face.

• Just notice each part. No movement needed.

5. Awareness of Breath

• Observe your natural breath as it flows in and out.

• Feel the breath in the nostrils, chest, and abdomen.

6. Sensations & Emotions

• Allow emotions or physical sensations to rise without judgment.

• You might be guided to feel opposing sensations (hot/cold, heavy/light).

7. Visualization

• Imagine calming scenes (a beach, forest, or light).

• Visualizations vary in guided sessions and enhance subconscious healing.

8. Reaffirm Your Sankalpa

• Repeat your intention mentally with faith and emotion.

• The mind is receptive in this relaxed state.

9. Return to Waking Awareness

• Slowly bring awareness back to the body and surroundings.

• Move fingers and toes gently.

• Turn to your right side and sit up when ready.

🔁 Duration & Frequency

• Ideal duration: 20–40 minutes.

• Practice: 3–5 times a week, or even daily for deep transformation.

🧘‍♀️ Steps to Practice Yoga Nidra