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If sitting meditation feels hard, Yoga Nidra may be the perfect place to start. Often called yogic sleep, it's a guided relaxation practice done lying down, where you rest deeply while staying gently aware. Many people use it to unwind after a long day or before bed.
What is Yoga Nidra?
Yoga Nidra draws on ancient Indian yogic and tantric teachings and was popularised in its modern form by Swami Satyananda Saraswati in the 20th century. A teacher or recording guides you through a sequence of awareness exercises while you lie still, usually in shavasana (corpse pose).
The main stages
- Settling: lie down comfortably and let your body become still.
- Sankalpa (intention): silently repeat a short, positive resolution, such as “I am calm and at peace.”
- Rotation of awareness: move your attention quickly through different parts of the body.
- Breath awareness: observe or count your natural breath.
- Sensations and images: notice opposite feelings (heavy and light, warm and cool) or visualise calming images.
- Sankalpa again: repeat your intention.
- Returning: slowly become aware of the room, move your fingers and toes and sit up gently.
A simple 15-minute practice
- Lie on your back on a mat or bed, arms slightly away from the body, palms up. Cover yourself with a light blanket.
- Take a few deep breaths, then let your breathing become natural.
- Set your sankalpa and repeat it three times.
- Move your attention slowly from your right thumb up the arm, down the right side of the body, then the left, then the back and front.
- Count your breaths backwards from 27 to 1. If you lose count, start again.
- Repeat your sankalpa and slowly return.
Tips for beginners
- Practise at the same time each day, ideally not right after a heavy meal.
- Falling asleep is common at first; with practice you'll stay aware longer.
- Use a guided script or recording so you don't have to remember the steps.
Guided scripts to help you
Our Yoga Nidra Scripts & Guide is a printable PDF with ready-to-read scripts you can record in your own voice or follow along with. Pair it with our Deep Sleep & Relaxation Guide and Pranayama & Breathwork Guide, or start with our 30-day meditation plan.
Frequently asked questions
Is Yoga Nidra the same as sleeping?
No. The aim is to stay aware while the body rests deeply, though drifting off is normal for beginners.
How often should I practise?
Once a day is ideal; even a few times a week can be relaxing.
Note: Yoga Nidra is a relaxation practice and not a substitute for medical or mental health care. If you have ongoing sleep problems or health concerns, please speak with a qualified professional.