• Lie on your back, in shavasana, the corpse posture. Lie in such a way that your spine is aligned, and your feet and arms are a comfortable distance to your sides. It is best to have a thin pillow under your head and a shawl or blanket over your body so you do not become cold. 
• Allow your attention to move through your head and face, including the top of the head, forehead, eyebrows, eyes, cheekbones, and nostrils. 
• Be aware of the breath at the nostrils for several breaths.
• Continues to survey mouth, jaws and chin.
• Then survey the neck and throat, shoulders, arms, elbows, wrists, hands, fingers, and fingertips. 
• Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to the finger tips. Do this several times. 
• Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms, shoulders, upper back and chest. 
• Concentrate at the center of the chest, and exhale and inhale completely several times. 
• Be aware of the stomach, abdomen, lower back, hips, thighs, knees, calves, ankles, feet, and toes.
• Exhale as if your whole body is exhaling, and inhale as if your whole body is inhaling. As you exhale, let go of all tension, worries, and anxieties. Inhale as if you are inhaling new energy, as well as a sense of peace and relaxation. Exhale and inhale several times. 
• Then move your attention from the toes to the feet, ankles, calves, thighs, knees, hips, lower back, abdomen, stomach and chest. 
• Concentrate at the center of the chest, and exhale and inhale completely several times. 
• Survey the upper back, shoulders, upper arms, lower arms, wrists, hands, fingers, and fingertips.
• Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to the finger tips. Do this several times. 
• Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms, shoulders, neck, throat, chin, jaws, mouth, and nostrils. 
• Be aware of the breath at the nostrils for several breaths.
• Move your attention to the cheekbones, eyes, eyebrows, forehead and the top of the head. 
• For about one minute, allow your attention to be aware of the smooth, slow, serene flow of the breath. Let your mind make a gentle, conscious effort to guide the breath so that it is smooth, calm, deep, and without any noise or jerkiness. 

Next, do 61-Points exercise (click for details)

• Systematically move your attention through each of the points below. 
• Forehead, throat 
• Right shoulder, right elbow, right wrist, tip of right thumb, tip of right index finger, tip of right middle finger, tip of right ring finger, tip of right little finger, right wrist, right elbow, right shoulder, throat
• Left shoulder, left elbow, left wrist, tip of left thumb, tip of left index finger, tip of left middle finger, tip of left ring finger, tip of left little finger, left wrist, left elbow, left shoulder
• Throat, space between the breasts, right breast, space between the breasts, left breast, space between the breasts, navel, lower abdomen
• Right hip, right knee, right ankle, tip of the right big toe, tip of the right second toe, tip of the right middle toe, tip of the right fourth toe, tip of the right little toe, right ankle, right knee, right hip, lower abdomen
• Left hip, left knee, left ankle, tip of the left big toe, tip of the left second toe, tip of the left middle toe, tip of the left fourth toe, tip of the left little toe, left ankle, left knee, left hip
• Lower abdomen, navel, space between the breasts, throat, forehead

Next, do Elongated breathing practice

• Breath 10 times as if exhaling from the top of the head down to the toes, and as if inhaling from the toes up to the top of the head. 
• Exhale from the top of the head to the ankles and back 10 times. 
• Exhale and inhale 10 times from the top of the head to the knees. 
• Exhale and inhale 5 times from the top of the head to the perineum at the base of the spine.
• Exhale and inhale 5 times from the top of the head to the navel.
• Exhale and inhale 5 times from the top of the head to the heart center. 
• Exhale and inhale 5 times from the top of the head to the throat. 
• Breathe 5 times from the top of the head to the bridge between the nostrils. 
• Exhale and inhale many times between the space between the eyebrows and the bridge between the nostrils. 
• Breathe 5 times from the top of the head to the bridge between the nostrils. 
• Exhale and inhale 5 times from the top of the head to the throat. 
• Exhale and inhale 5 times from the top of the head to the heart center. 
• Exhale and inhale 5 times from the top of the head to the navel.
• Exhale and inhale 5 times from the top of the head to the perineum at the base of the spine. 
• Exhale and inhale 10 times from the top of the head to the knees. 
• Exhale from the top of the head to the ankles and back 10 times. 
• Breath 10 times as if exhaling from the top of the head down to the toes, and as if inhaling from the toes up to the top of the head. 

Next, enter into Yoga Nidra through chakras

• Bring your attention to the space between the eyebrows. Remain in that space for several breaths, or up to a couple minutes. 
• Bring your attention to the throat center and visual there a moon. Remain in that space for up to a couple minutes. 
• Bring your attention to the space between the breasts, the heart center, and allow your awareness to empty completely of any images, impressions, thoughts, sensations, or other experiences. Just go deep into the stillness and silence. 
• Remain in that deep stillness and silence for up to 10 minutes, but no more initially. With practice, the length of time may lengthen some, though this is not too important. 
• After remaining in the stillness and silence for some period, there will likely come a moment when thoughts, impressions, or sensations return. They may return smoothly and gradually, or there may be a sudden jolt. When this happens, it is a natural sign that this session of Yoga Nidra is completed. 
• Systematically bring your attention back outward from the stillness and silence, through the awareness of the relative quietness of the mind, the awareness of the smoothness of the breath, and this stillness of the physical body. 
• Bring the deep stillness and silence with you, as you gently wiggle your fingers and toes, then gradually move as you wish, and open your eyes. 
• After the Yoga Nidra, you might quietly return to your daily activities, or take a few minutes for meditation, contemplation, or prayer.