Yoga Nidra

Yoga Nidra offers profound benefits for sleep by guiding the body and mind into a deeply relaxed state that mimics the early stages of sleep while maintaining awareness. This practice helps calm the nervous system, reduce stress hormones, and shift the body into a parasympathetic state, which is essential for rest and recovery. By moving through structured stages of relaxation, breath awareness, and sensory withdrawal, Yoga Nidra helps quiet racing thoughts and anxious mental loops that often interfere with falling or staying asleep. Over time, regular practice can improve sleep quality, reduce insomnia, and help train the body to enter a restful state more easily. Even a short session of Yoga Nidra can restore energy and support the healing processes typically activated during deep sleep.

How to do yoga nidra

Close your eyes and settle in
Let your body become still. Take a few deep breaths and allow yourself to relax.
Set a gentle intention
Think of a short, positive phrase that supports your healing or well-being, like “I am safe” or “I allow myself to rest.” This is called a Sankalpa, and it helps guide your mind during the practice.
Start a body scan
Bring your attention slowly to different parts of your body—starting with your toes and moving upward. Just notice each area and allow it to soften and relax.
Notice your breath
Gently shift your focus to your natural breathing. Feel the inhale and exhale without trying to change it.
Observe without reacting
If thoughts, emotions, or sensations come up, that’s okay. Simply notice them and return to the practice. You can imagine thoughts floating away like clouds or leaves on a stream.
Stay aware but relaxed
Let your body rest deeply while your mind stays gently aware. You might feel like you’re between waking and sleeping—that’s exactly where you want to be.
End gently
After 10–30 minutes, begin to bring awareness back to your body. Wiggle your fingers and toes, stretch gently, and open your eyes when you’re ready.

Yoga Nidra can be done with a guided recording or on your own. It’s a great way to calm your nervous system, reduce stress, and support deep rest—even if you don’t fall asleep

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When might you integrate this practice into your day?