During this past year, I have integrated a new practice into my daily routine and have experienced noticeable shifts in my mood, energy and overall quality of sleep. The practice is called Yoga Nidra, which can be called the practice of “yogic sleep”. It is a structured and guided meditation practice that induces a deep state of conscious relaxation. Unlike sleep you usually experience, in this practice you actually remain awake and aware, while your body and mind enter a wonderful restful state.
Yoga Nidra is practiced lying down and typically involves breathwork, body scanning, visualization, and mindfulness techniques. There are a number of stages to the practice which include the following:
Settling In: You lie down comfortably, often with props for support, and are guided to relax physically.
Body Scan: Attention is gently brought to different parts of the body, releasing tension and fostering awareness.
Breath and Sensation Awareness: You focus on slow, rhythmic breathing and bodily sensations to calm the nervous system.
Visualization and Imagery: The facilitator may guide you through mental imagery, such as a peaceful scene, which promotes deeper relaxation and inner exploration.
Intention Setting (Sankalpa): Yoga Nidra often includes setting a Sankalpa—a positive intention or heartfelt desire, planting it in your subconscious mind.
Reintegration: You are gradually guided back to wakefulness, bringing a sense of calm and clarity into your day.
Below you will find a number of links to practices, information and music to support you in developing your own Yoga Nidra practice.
The Practice of Yoga Nidra – Andrew Huberman
Calm Your Nervous System – Ayla Nova
