Yoga nidra, sometimes called yogic sleep, is a guided meditation practiced lying down. You stay still and comfortable while a voice, or your own memory of the steps, guides your attention through the body and breath.
Setting up
- Lie on a mat or bed with a pillow or bolster under your knees.
- Cover yourself with a light blanket, since the body cools as it rests.
- Dim the lights and silence your phone.
A short practice
- Set an intention, a short positive phrase called a sankalpa.
- Move your attention slowly through the body: right hand, right arm, left hand, left arm, then down through the legs and feet.
- Follow ten slow breaths, counting down from ten to one.
- Notice opposite feelings, such as heavy and light or warm and cool.
- Return to your intention, then slowly wiggle your fingers and toes.
Gentle tips
If you drift off, that is okay. Many people enjoy following a recorded voice at first. For a seated companion practice, try a body scan.
Meditation is a practice for calm and reflection. It is not a replacement for professional care.
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Rest essentials from the shop.
Questions people ask
What is yoga nidra?
It is a guided meditation practiced lying down, sometimes called yogic sleep.
What is a sankalpa?
A short positive intention set at the start and end of the practice.
Is it okay to fall asleep?
Yes. If you drift off, that is okay.
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