Step 1:
Find a space that will allow you to focus on your meditation without interruption. If you are able, lie on your back on your mat in corpse pose (savasana), with shoulderblades broad and flat against the ground with chest open and raised, chin tilted toward chest and neck relaxed, arms at your sides with palms turned toward the ceiling, and legs fully extended. You may want to roll a towel or blanket and place it under your knees or behind your neck and/or head. You may also recline in a chair with a headrest.
Focus on relaxing your muscles and the tension points in the body: face muscles, jaw, shoulders, armpits, back, groin. Spend 3-5 minutes calming your mind, connecting with your body, and adjusting your senses to the space.
Step 2:
Set your intention for this meditation, it may be to relax and restore balance and calm to your mind or to examine a particular sensation, emotion, or belief. Welcome this intention and affirm it with your whole being, experiencing the moment as if it were already true.
Begin your chosen yoga nidra recording.
Step 3:
When you are ready, transition back to waking life. Open your eyes, bend your knees, and roll to your side before slowly sitting up. Allow yourself time to reorient to your surroundings and be filled with gratefulness for this time of self-care.