First, do Navel center practice

• 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. Systematically move your attention through each of the points below. 
• Bring your attention to the navel center, and notice the motion of the abdomen and diaphragm area. Notice the physical rise and fall of the abdomen. 
• Stay with that breath awareness for some time, being mindful that the breath is smooth, with no jerks, no pauses between breaths, that it is quiet, and that the speed is just the right degree of slow. 
• After some time, allow the exhalation to elongate to a 2-to-1 ratio, where the exhalation is twice as long as the inhalation. 
• Stay with this breath awareness for some time, and then, when it feels right, transition to the spinal breath. 
• Allow the breath to become ever slower and slower, but in a natural, gentle way, keeping the mind focused on the practice. 
• Exhale as though you are breathing from the top of the head down to the perineum at the base of the spine. 
• Inhale as though you are breathing from the perineum at the base of the spine, up to the top of the head. 
• Exhale and inhale many times in this way, exhaling down and inhaling up. 
• Imagine that the breath is flowing in a thin, milky white stream from top to bottom, and bottom to top. It does not matter whether or not you literally see the stream with your inner eye, but know that this stream of energy is actually there in the subtle body, and will someday be experienced directly. 

Next, do Spinal breath practice

• Exhale as though you are breathing from the top of the head down to the perineum at the base of the spine. 
• Inhale as though you are breathing from the perineum at the base of the spine, up to the top of the head. 
• Exhale and inhale many times in this way, exhaling down and inhaling up. 
• Imagine that the breath is flowing in a thin, milky white stream from top to bottom, and bottom to top. It does not matter whether or not you literally see the stream with your inner eye, but know that this stream of energy is actually there in the subtle body, and will someday be experienced directly. 

Next, enter into Yoga Nidra in the heart

• 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.