Meditation
Yoga Nidra (Yogic Sleep)
Yoga Nidrāयोग निद्रा· YOH-gah NEE-drahyogic sleep
Yoga Nidra ('yogic sleep') is a guided meditation practised lying down, in which you rest in a state between waking and sleeping while staying aware. Led by the teacher's voice through a body scan and gentle awareness, it brings deep rest, eases stress and can improve sleep. Simply lie down and follow along.
Step by step
- 1
Lie down comfortably
Lie on your back in a warm, quiet space, fully supported, eyes closed. Use a blanket and a pillow under the knees.
- 2
Set an intention (sankalpa)
Silently offer a short positive resolve, as guided.
- 3
Follow the body scan
Let your attention move through the body part by part, as the voice guides — nothing to do but notice.
- 4
Rest in awareness
Stay softly aware between waking and sleep; if you drift off, that's fine.
- 5
Return gently
Slowly deepen the breath and return, taking your time to sit up.
Benefits
- Deep physical and mental rest
- May ease stress and support better sleep
- Relaxes the nervous system
- Accessible to everyone — no experience needed
About this practice
Yoga Nidra is one of the most accessible and restful practices in yoga — you simply lie down and follow a voice. Though it looks like sleep, you remain lightly aware, which is what makes it so restorative. A single session is often said to give the rest of far longer ordinary sleep, and it's a wonderful way to unwind or prepare for bed.
What the guided practice feels like
The guided practice settles you into a comfortable position — sitting or lying down — then softens the body step by step: relaxing the shoulders, the face and the breath, letting each slow inhale and exhale carry you toward deep rest. That guided, body-by-body settling is the heart of yoga nidra.
Related practices
Video transcriptThis video guides you through a Yoga Nidra practice, leading you from breath and body awareness into deep relaxation and a peaceful guided visualization.
Welcome to this guided meditation. Find a comfortable position. You may sit or lie down. Allow your hands to rest gently, relax your shoulders, soften the face, gently close your eyes. Take a slow deep breath in and slowly breathe out. Again, breathe in and breathe out. Allow the body to relax, allow the mind to slow down. There is nowhere to go. Nothing to achieve. Just this moment.
Bring your awareness to the breath. Do not change the breath, simply observe it. Feel the air as you breathe in, feel the air as you breathe out. Notice the gentle rise of the chest and the soft fall as you exhale. Breathing in, breathing out. If the mind wanders, gently bring it back to the breath. Again and again, return to the breath. The breath is always in the present moment. The breath brings the mind to stillness. Stay here for a few moments, awareness now.
Bring awareness to the body. Feel the weight of the body resting. Bring awareness to the feet, relax the feet, relax the ankles. Relax the lower legs, relax the knees, relax the thighs, relax the hips, relax the abdomen, relax the chest, relax the shoulders, relax the arms, relax the hands, relax the hips, relax the neck, relax the face, relax the eyes, relax the forehead, relax the body, relax the whole body. Feel the whole body relaxed and still. The body is relaxed. The breath is calm.
In a peaceful, natural place, it may be a forest, a beach, a mountain, or a quiet garden. The air is fresh and calm. You feel safe. You feel peaceful. There is a gentle breeze. You can hear soft natural sounds around you, maybe birds, maybe water, maybe leaves moving in the wind. You continue walking slowly. In front of you, you see a peaceful place to sit. You sit down and rest, you look around, everything is calm, everything is still. You feel completely relaxed. Rest here for a few moments.
Now bring your awareness back to the breath, breathing in, breathing out. Come aware of the stillness in the mind. You are awake, you are aware, but deeply relaxed. Rest observing, just being. No need to control anything. Rest, remain aware and relaxed. Stillness, awareness. Stay here for a few moments.
Now begin to deepen your breath, feel the body again, feel the place where you are resting. Come aware of the room around you, gently move your fingers, gently move your toes. Take a slow deep breath in and slowly breathe out, bring the palms together and rub them gently. Release the warm palms over the eyes, slowly open your eyes into the palms and gently release the hands. Remain calm, remain peaceful, carry this awareness with you, into the rest of your day. Your meditation is complete.
Frequently asked questions
- What is Yoga Nidra?
- A guided relaxation practised lying down, often called 'yogic sleep', in which you rest deeply while staying aware. It relaxes the body and mind and is widely used for stress relief and better sleep.
- Is it okay to fall asleep during Yoga Nidra?
- Yes — it's very common and completely fine. You'll still receive the benefits of deep rest. With practice you may find you can stay in the aware, restful state longer.
- How is Yoga Nidra different from meditation?
- Most meditation is done sitting and awake; Yoga Nidra is done lying down in a deeply relaxed, near-sleep state guided by a voice. Both calm the mind, but Nidra is more about profound rest.
Keep exploring
References
- Traditional Tantric/Hatha practice; popularised by Swami Satyananda Saraswati · Institution — Modern systematised form of Yoga Nidra.