Yoga nidra is a simple method consisting of a few breathing and mental exercises. You may begin by following the brief form of Yoga nidra outlined below. For more information on Yoga nidra see the publication OM: The Eternal Witness by Swami Rama in our online bookstore.
This is a brief, preliminary version of Yoga nidra. It is a way of taking quick rests during the day for a few minutes. It may be done sitting in a chair, resting on a sofa or lying down.
1. Close your eyes, relax, and be aware of your entire body from head to toe.
2. Breath diaphragmatically as though the breath is flowing from top to toes, and toes to top.
3. Bring your awareness to Ajna Chakra (the space between the eyebrows) and exhale and inhale three times.
4. Bring your awareness to Vishuddha Chakra (the throat center), visualize an immaculate full moon there and exhale and inhale there three times.
5. Bring your awareness to Anahata Chakra (the heart center) and exhale and inhale three times.
6. Feel as if there is a Cave in Anahata Chakra and breathe as if your are inhaling into the Cave and exhaling from your toes.
7. Breathe with no thought, no mantra – but only the awareness of the breath and prana flow.