Yoga Nidra is a form of guided meditation that can be practised lying down in savasana (corpse pose).
1. Find a comfortable position lying down on your back with your legs slightly apart and your arms by your sides. You may want to place a blanket over your body to keep warm.
2. Close your eyes and begin to focus on your breath. Breathe deeply and slowly, allowing your belly to rise and fall with each inhale and exhale.
3. Continue to focus on your breath as you begin to body scan from your toes to your head. Notice any areas of tension or discomfort in your body and breathe into those areas.
. Now, begin to focus on a positive affirmation or mantra. Repeat the affirmation to yourself slowly and deliberately. For example, “I am safe”, “I am loved”, “I am worthy”.
5. Continue to repeat the affirmation to yourself as you begin to visualise a peaceful and relaxing scene. It can be anything from a beach to a forest. Visualise yourself in the scene and really try to immerse yourself in it.
6. Allow yourself to drift off into a state of deep relaxation. Stay here for as long as you like.
7. When you’re ready, slowly begin to bring your awareness back to your breath and then to your body. Wiggle your fingers and toes, stretch your arms and legs, and take a few deep breaths before slowly opening your eyes.