““Lie down on your back on a firm surface using a yoga mat or something similar. Being on a bed or couch fosters sleep rather than yoga nidra, so lying on a clean floor is better. Align yourself so there is a straight line from the center of your head, through your neck, and down to your navel. Position your head so that your forehead and chin are level. Then slightly tuck your chin toward your throat. Make sure to keep the natural arch behind your neck. Move your shoulders down from your ears and snuggle your shoulder blades comfortably beneath you. Place your arms along, but not touching, the sides of your body. This is the preferred position to reduce physical distractions, enhancing relaxation. Have your palms up with fingers at ease and relaxed. This lowers sensory input from the fingertips. Shift your hips and buttocks around until you feel nice and even and supported under there. Place your feet about twelve to twenty-four inches apart so that the insides of your legs do not touch. Doing so relaxes the hips and back as well as cuts down on physical distractions. Let your feet rest out to each side. Close your eyes or keep them slightly open. Notice how all this feels and make adjustments until you feel safe and comfortable—until there is no need to move at all.””
