Yoga Nidra: Instructions

Suggested background music: All 9 Solfeggio Frequencies


Begin by making yourself as comfortable as possible by lying on your back.

Position your body in Shavasanah.

Hips and shoulder in alignment.

Palms facing up,

Extend your legs, feet relaxed.

Feel your head centred and in line with your spine.

Feel yourself resting completely.

Stay still. Stay mindful.

Now, begin to open yourself up to this deep relaxation.

Breathing in, breathing out,

Repeat to yourself silently: “I am relaxed. I am calm”, “I am relaxed. I am calm”, “I am relaxed. I am calm”.


Allow yourself to become aware of the room around.

Notice the temperature in the room, any sounds you hear, any smell.

Become aware of yourself, 

Your physical presence, your body

Feel the support of the ground, feel yourself being supported by Mother Earth.

Repeat to yourself silently: “I am supported, loved and secure”, I am supported, loved and secure”, I am supported, loved and secure”.


Bring your awareness back to your body on the ground.

Become aware of any sensations in your body.

Bring your awareness to the soles of your feet.

Right big toe, Left big toe. All your toes.

Left – Ankle. Shin. Calf. Knee. Thigh. Hip.

Right – Ankle. Shin. Calf. Knee. Thigh. Hip.

Both Legs.

Bring your awareness to your torso. Front of your torso. Back of your torso.

Feel the sensation at your sacrum, abdomen, up your spine. 

Sense your pelvis, ribcage, chest, shoulders. 

Feel your upper arms, elbows, lower arms, palms, fingers.

Bring your awareness to your neck, throat, jaw, mouth, nose, ears, eyes, forehead, skull, your scalp.


Feel your entire body as a bright radiant field of sensations.


Feel enlivened by every inhalation and exhalation.

Feel every breathe as energy.


Begin to visualise a golden spherical ball of energy at your heart centre.

When every inhalation and exhalation, 

feel this golden spherical ball becoming brighter and brighter, 

expanding outwards to encompass you.


Count: 1, 1, 2, 3, 5, 8, 13, 21, 34, 55, 89, 144…


Now visualise a clear blue sky above you.


Bringing both feet together, raise your arms over your head.

Give yourself a long stretch.

Bending your knees to the right, keeping your eyes closed.


And when you are ready push yourself up into sitting. 


Still in sitting, eyes closed,

We will seal this practice by chanting – OM.




Yu Ting Ong (YTT 200hr, August 2017)