Yoga Nidra: The Sleep Meditation for Restorative Rest and Relaxation

In the chaos of our daily lives, we’re constantly being pulled in a million different directions and stretched so thin, it feels like we might snap at any second. We often find ourselves craving some rest and relaxation, so that we can feel restored and rejuvenated. Enter: yoga nidra.

“Yoga nidra is a guided meditation rooted in ancient yogic traditions that follows a systematic relaxation process, putting us in a very relaxed state that is somewhere between being awake and asleep,” says Shelby Harris, PsyD, director of sleep health at Sleepopolis.

“It’s a practice for deep relaxation, healing, integration, and wholeness on all levels of being,” says Karla Helbert, an internationally certified yoga therapist (C-IAYT) and author of “Tips for Calming Body and Mind: Breathing Lessons.”

If you’re curious about yoga nidra, we’ve got you. In this article, we explore how yoga nidra works, the benefits it offers, and some tips to help you get started with it.

Tell Me More About Yoga Nidra

As old as yoga itself, yoga nidra is a meditative practice that was first recorded in ancient Hindu texts known as the Upanishads, which date as far back as 600 BCE.1

If you’re worried it involves something complicated, you can relax (pun intended!). Unlike other forms of yoga, yoga nidra typically doesn’t require any complicated asanas, or poses. It simply involves lying down in a comfortable position as your guide takes you through the meditation.

“Yoga nidra consists of a deceptively simple set of practices for enhancing health, healing, resiliency, and well-being at all levels of body, mind, and spirit,” says Richard Miller, PhD, a clinical psychologist and author of “Yoga Nidra: The iRest Meditative Practice for Deep Relaxation and Healing.”

“There are different styles of yoga nidra, but all include a body scan and an awareness of breath,” says Helbert. She adds that many may also include imagery or visualizations of different kinds, such as nature, colors, or representations of the elements, like earth, air, water, or fire.

How Yoga Nidra Works

Helbert explains that in this state, the parasympathetic nervous system—the rest, relax, and digest side of our nervous system—is activated, and the sympathetic nervous system—the fight or flight mode—is able to deactivate.1

The mind remains awake and aware, open and receptive to the messages of healing and creativity shared during the meditation, Helbert adds. She explains that this is powerful because the words, images, and suggestions of healing can sink deep into our consciousness and subconsciousness, resonating within.

In some ways, yoga nidra is similar to a hypnotic state, but it’s not quite the same thing.2 A 2022 study that examined participants’ brain waves during yoga nidra sessions found that some parts of the brain were asleep, while other parts of the brain were awake.3

What Does Yoga Nidra Do?

Research shows us that yoga nidra offers several mental, physical, and emotional benefits:

• Improves mood4
• Boosts confidence5
• Increases resilience6
• Reduces stress levels4
• Boosts concentration7
• Improves cognitive processing8
• Increases alertness5
• Boosts memory7
• Enhances self-awareness5
• Reduces anxiety9
• Reduces depression4
• Reduces PTSD7
• Improves anger management5
• Increases motivation5
• Reduces insomnia10
• Improves sleep quality 10
• Reduces pain1
• Relieves headaches1
• Regulates heart rate1
• Lowers blood pressure11
• Improves blood sugar levels1
• Corrects hormonal imbalances1

Getting Started with Yoga Nidra

You can do yoga nidra at home, using a guided meditation recording. Or, you can do it in a yoga studio, with a teacher who will guide you through the steps.

Either way, these tips can help you get started with it:

• Wear something comfortable: The aim of yoga nidra is to help you get as relaxed as possible. Wear something loose that you’re comfortable in. Avoid tight or restrictive clothing.
• Find a quiet spot: Choose a warm, quiet, and comfortable spot where you won’t be disturbed.
• Minimize disruptions: Power down your devices, leave them in another room, or silence your notifications, so they don’t disturb you.
• Keep your props handy: Keep a cushion, bolster, or blanket on hand, in case you need them to get comfortable.
• Create a peaceful environment: If you’re doing it at home, you can set the mood by lighting an aromatherapy candle, dimming the lights, and playing soft, serene music to create a peaceful environment.
• Use the bathroom: It can be helpful to use the bathroom before you get started, so you can enjoy an uninterrupted session without needing to take breaks.
• Pick a meditation program: There are several yoga nidra meditation programs to choose from, ranging from five minutes to 60 minutes. You can choose one of them, join a class, or follow the step-by-step guide below.

Step-by-Step Guide to Yoga Nidra Practice

If you’d like to give yoga nidra a try, here’s a step-by-step guide to doing it on your own:

• Lie down comfortably: Lie down on your back in savasana (corpse pose), with your legs slightly apart and your arms by your sides. Adjust yourself until you’re comfortable. Use the props for support, if needed. Settle into your body until you feel grounded, says Helbert.
• Focus on your breath: Close your eyes and focus your attention on your breathing. Take a few deep breaths, inhaling and exhaling slowly, as you feel your body start to relax.
• Set an intention: If you like, you can set a sankalpa (positive intention or affirmation) for your session. A sankalpa is ideally a short statement that is in present tense and in positive language—stating what you want, not what you don’t want, says Helbert. She explains that an example might be, “I am calm and at peace,” or “I am well in mind and body,” or “I flow through life with ease and grace.” You can choose anything that appeals to you.
• Scan your body: Bring your attention to the tips of your toes. Breathe into them and relax them. Slowly, move your focus upward, working your way up your feet, ankles, calves, knees, thighs, hips, stomach, chest, shoulders, arms, neck, face, mouth, eyes, and head, stopping at each point to take a few breaths and relax that part of the body completely.
• Visualize something soothing: In your mind, picture something that makes you feel happy, calm, and peaceful. It could be a serene lake, a flowing stream, a bright flower, or a beautiful sunset. Notice everything about it, like the colors and shapes you see, and the way it makes you feel.
• Observe any sensations: Notice any sensations, feelings, or thoughts that you experience. Observe them without attachment or judgment.
• Maintain conscious awareness: Relax and maintain conscious awareness during the session. Try not to fall asleep—although if you’re tired and nod off, that’s OK too!
• Repeat the sankalpa: If you set an intention at the beginning of the practice, repeat it in your mind now, as you bring the session to an end.
• Return to the present: Slowly, bring your awareness back to your surroundings. Gradually reintroduce movement to your body by moving your fingers or wiggling your toes. When you’re ready, open your eyes slowly. Sit up by turning to your right side and using the support of your right arm to get up.
• Acclimate yourself: Yoga nidra can create a non-ordinary state of consciousness, so it can be helpful to stretch, move your body, drink some water, or eat a snack before you return to everyday activities, says Helbert.
• Tap out if you’re uncomfortable: If you are uncomfortable at any point during the process, Helbert says to tune out the meditation, return to your breath, shift your position, or even sit up and take a sip of water. “Remember that you’re in control of your own experiences, so you don’t have to follow the meditation if it’s making you uncomfortable.”