Yoga Nidra, also referred to as ‘Yogic Sleep’ or ‘Non-Sleep Deep Rest’, offers a guided meditation and relaxation practice rooted in ancient yogic traditions. It’s a state of conscious relaxation where the body is completely at rest, but the mind remains alert and aware. Unlike traditional sleep, Yoga Nidra guides practitioners through a systematic process in a Yoga Nidra session to access a deeply relaxed state while maintaining inner awareness.
Yoga Nidra takes you into a state between wakefulness and sleep, allowing deep relaxation while staying mentally alert. Usually, a facilitator or recorded voice guides you through the session, focusing on scanning your body, breath awareness, and visualisation. Practitioners are encouraged to set a positive intention or resolve, known as a Sankalpa, at the beginning of the session.
In this article, you will find tips and steps to begin your own Yoga Nidra practice that will help you achieve the optimal results from this.
Tips to Prepare
Yoga Nidra can be practiced by anyone, regardless of physical fitness or experience with yoga. Learn how to set up your space, prepare your mind, and maximise the benefits of this meditative practice. Here are a few tips on how to prepare for a Yoga Nidra session:
- Choose a Quiet and Comfortable Environment:
Find a calm, distraction-free space where you can lie down peacefully. Use a yoga mat, soft blanket, or cushion – whatever feels the most comfortable to you.
- Wear Comfortable Clothing:
Choose to wear loose, soft, and warm clothes to prevent discomfort and allow full relaxation during the session.
- Use Props for Support:
Use pillows under your knees or head and a blanket over your body – this will facilitate a comfortable environment.
- Set an Intention (Sankalpa):
Take a moment to set a clear intention for the session. The intention is stated in the present tense, as if it’s already happening and feels true to you. Breathe deeply into this resolution.
- Limit Food and Caffeine Intake Beforehand:
Avoiding heavy meals or stimulants like coffee at least an hour before your session is recommended.
- Use an Eye Mask or Eye Pillow:
Blocking out light can help deepen relaxation and focus inward. Use tools like eye masks if required.
In the final stages of Yoga Nidra, revisit your Sankalpa, and silently reaffirm it with a deep sense of conviction. This step anchors the desired changes you seek. And then, gradually, bring your awareness back to your body and the present moment, reconnecting with your surroundings.
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When to Practice Yoga Nidra
Yoga Nidra can be practiced at different times of the day depending on your goals and schedule. Early mornings are ideal for setting a calm and focused tone for the day, recharging the body and mind for the tasks ahead. Practicing midday can help combat the afternoon energy slump, and in the evening, Yoga Nidra can serve as a way to release the day’s stress and end the day on a relaxing note. Practicing before bedtime is especially beneficial for those struggling with overthinking or insomnia, as it calms the mind and promotes restful sleep. Although it’s best to avoid practicing immediately after a heavy meal. Choose a time when you can remain undisturbed for optimal results.
And remember, consistent practice at the same time daily can deepen its positive effects over time. Building a consistent practice of any kind takes practice and patience, so give yourself the grace required and ease into it.
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By creating a calm environment, setting an intention, and minimizing distractions, beginners can fully embrace the profound benefits of this practice. Whether you’re seeking relaxation, better sleep, or mental clarity, Yoga Nidra is a powerful tool for holistic well-being. It might take time to fully experience the deep relaxation benefits of Yoga Nidra. Practice consistently and without judgment.
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FAQs
How is it different from meditation?
Yoga Nidra is a guided relaxation technique that leads you into a state between wakefulness and sleep, allowing deep overall relaxation. Unlike traditional meditation, Yoga Nidra typically focuses on guided instructions and surrendering to your body.
How long does a Yoga Nidra session usually last?
Sessions typically last 20–45 minutes.
Is it okay to fall asleep during Yoga Nidra?
While the goal is to remain conscious, it’s common for beginners to fall asleep. With practice, you’ll learn to stay in the state between wakefulness and sleep.
