To begin, please lie down on your back, in Shavasana, either on a yoga mat or bed. Feet a little apart, hands beside your body. Cover yourself with a light blanket and close your eyes. Ideally the room is dark and quiet and undisturbed.
Yoga Nidra 1: Waterfall
This practice will take you on a brief journey to a waterfall.
Yoga Nidra 2: Mountain (Long)
This practice will take you on a long journey up a mountain path to watch the sun rise. It also contains instructions to form a personal Sankalpa.
Yoga Nidra 3: Log
This practice journeys into the forest to listen to beetles and other life in a nurse log.
Yoga Nidra 4: Well
This practice will take you down into a deep well. For a shorter version, listen to Well in Meditations.
Yoga Nidra 5: Ocean
This practice will have you travel over an ocean.
Yoga Nidra 6: Field
This practice will walk with you through a fall field.
Yoga Nidra 7: Tunnel
Journey deep into a tunnel and rest on the shores of a moon lit beach.
Yoga Nidra 8: Farm
This practice walks you across the fields of a farm, to a pine tree.
Yoga Nidra 9: Mountain (short)
This practice will take you on a long journey up a mountain path to watch the sun rise.
Yoga Nidra 10: Forest (short)
This practice takes you deep into a forest. For a shorter version, see Meditations: Forest.
Yoga Nidra 11: Stream
This yoga nidra practice takes you to, and into a stream.
Yoga Nidra 12: Meadow (long)
This long Yoga Nidra takes you through a meadow of goldenrod, thistles and milkweed to an old apple tree.
Yoga Nidra 13: Floating Body (for sleep)
In this yoga nidra practice, let go of consciousness, and give yourself over to sleep as you travel above the sea and the earth. (For a shorter version see Meditations)
Yoga Nidra 14: Mud Lake (for sleep)
This Yoga Nidra practice takes you on a walk to a small lake and a hollow tree.
Yoga Nidra 15: Night Sky (for sleep)
We seem to seldom give ourselves the opportunity to experience our minds without the noise and clutter of our busy lives. Like a night sky polluted by city lights, we might, through the haze, only recognize and attend to the brightest and loudest experiences. But In the wilderness the stars are more clear, less distorted. This Yoga Nidra practice follows the sights, sounds, sensations and thoughts of a night sky.
Yoga Nidra 16: Forest (long)
This long practice takes you deep into a forest. For a shorter version, listen to #10.
Yoga Nidra 17: Snow (for sleep)
This Yoga Nidra practice takes you onto a field of snow and sun.
Coming Soon: Yoga Nidra 18: Stormy Sky
This Yoga Nidra practice involves rapid visualizations of objects and images.