It is not compulsory to have somebody reading the instructions to
do a night practice. You can very well do it alone. Yet experience
shows that beginners tend to fall asleep systematically, as soon as
they reach a deep stage. I therefore recommend that you use
cassettes or train a friend to read the instructions for you,
especially during the phase of learning.
Here is a standard set of instructions:
[Preparation]
“Take off your shoes, your belt and your wrist watch.
Make sure that you are not on an earth line.
Lie down on your back, your arms by your sides.
Make sure your body is straight.
Uncross your legs. It's often preferable to cover yourself with a
blanket, for the body temperature tends to decrease as you enter
deep states of night practice.
Make sure you are not touching somebody else's body [...]
PHASE 1: Becoming a master in the art of exhaling
“Make a few long exhalations...
Try to exhale as if you were expiring, as if you were giving your
last breath...
It's a quest for the absolute sigh...
Look for the ultimate exhalation, the one that leaves your body all
empty and soft, free from any tension [...]
PHASE 2: Circulating through body parts
[2a] “Each time a body part is named, become aware of it. [If you
are practising alone, repeat the name of the part mentally as you
become aware of it or, even better, hear the inner voice saying the
name of the part.]
Become aware of the vertex, the area at the very top of the head.
Then become aware of the left part of the top of the head... right
part of the top of the head,
left part of the forehead, right part of the forehead,
left eye, right eye,
left ear, right ear,
left cheek, right cheek,
left nostril, right nostril,
left side of the lips, right side of the lips,