Home > Blog > Yoga Nidra > Meditation Techniques > What is Yoga Nidra Meditation: Everything You Need to Know About Yogic Sleep

What is Yoga Nidra Meditation: Everything You Need to Know About Yogic Sleep

Idanim logo
by Team Idanim




  • Share it on
  • Copy Link Icon
 Everything You Need To Know About Yoga Nidra Meditation

Yoga nidra is the yoga of aware sleep. In this lies the secret of self healing. Yoga Nidra is a pratyahara technique in which the distractions of the mind are contained and the mind is relaxed. - Swami Satyananda Saraswati

Have you ever felt the allure of deep relaxation, a serene state that transcends the chaos of daily life? If so, it's time for you to get introduced to Yoga Nidra meditation, a practice hailed for its simplicity and transformative benefits. But what exactly is Yoga Nidra meditation, and why is it causing such a buzz?

In the quest for tranquility and self-discovery, this ancient practice stands out offering a unique path to peace and well-being. In this blog, we're diving deep into the essence of Yoga Nidra meditation, shedding light on its origins, benefits, and how it is practiced. By the end, you'll be equipped with everything you need to embark on your practice for inner peace.

What is Yoga Nidra Meditation?

Yoga Nidra, popularly known as yogic sleep, has taken various forms over the years. Traditionally, it involved many steps and stages, but in recent times, it has evolved to incorporate different techniques from therapeutic and restorative practices, like Irest (Integrative Restoration).

So, what exactly is Yoga Nidra? It's a meditation method mainly done while lying down in Corpse Pose. In Yoga Nidra meditation, your body takes a rest, your mind finds peace, and your consciousness remains alert.

Yoga Nidra meditation involves lying down comfortably while a guided instruction leads the session. There's no need for any physical activity or movement. Instead, Yoga Nidra focuses on turning our attention inward, guiding us through a journey between being awake and asleep. During this practice, the body naturally finds balance, the breath becomes steady, and we experience a profound sense of relaxation and surrender.

While it provides relaxation and rejuvenation, the goal of Yoga Nidra meditation reaches beyond mere rest. It aims to delve into the deeper layers of your mind, exploring the subconscious in a way that connects with your daily life. For instance, it creates a safe space to confront uncomfortable emotions, enabling you to tackle them calmly and thoughtfully when you're awake.

What is NSDR?

NSDR, or Non-Sleep Deep Rest, is a term popularized by Dr. Andrew Huberman, a neuroscientist and professor at Stanford University. NSDR refers to a set of techniques that induce deep relaxation and rest without actual sleep. Yoga Nidra and NSDR are often used together. These methods can help improve focus, reduce stress, and enhance overall well-being. Both NSDR and Yoga Nidra aim to achieve deep relaxation and stress reduction. They help the practitioner reach a state of profound rest that is beneficial for physical, mental, and emotional health. Yoga Nidra is one of the key techniques used within the broader concept of NSDR. It provides a structured approach to achieve the restful state described by NSDR.

Origin of Yoga Nidra

Swami Satyananda Saraswati is indeed a pivotal figure in the popularization of Yoga Nidra, often referred to as the "father of Yoga Nidra." While he did not invent the practice, he significantly contributed to its development and adaptation for contemporary use, making it accessible and practical for modern society. In 1964, he founded the Bihar School of Yoga, where he systematized and disseminated various yogic practices, including Yoga Nidra.

Swami Satyananda took the ancient practice and structured it into a systematic and teachable form. His approach made it easier for people to understand and practice Yoga Nidra effectively. He authored numerous books, with "Yoga Nidra" being one of his most influential works. This book provided detailed guidance on the practice, philosophy, and benefits of Yoga Nidra.

He developed a standardized format for guided sessions, which helped practitioners achieve deep relaxation and meditation without needing extensive prior knowledge or experience in yoga. Swami Satyananda tailored Yoga Nidra to suit the needs of modern individuals, addressing common issues such as stress, insomnia, and overall mental health.

What isn’t Yoga Nidra Meditation?

People often assume that Yoga Nidra meditation is primarily a sleep meditation technique for achieving restful sleep because its name translates to "yogic sleep" and it involves lying down in a comfortable position. However, Yoga Nidra meditation is not intended to be a sleep practice. There's a subtle distinction you need to grasp before diving into its depths. To understand this profound state of consciousness, let's clarify what it isn't.

  • First off, it's more than just relaxation. While it starts with unwinding the body, the ultimate goal isn't simply to relax. Instead, it's about staying aware and attentive, delving into your inner world while your body rejuvenates.

  • Guided visualizations play a part, sure, but they're not the main focus. While they help direct your thoughts inward, their aim differs from Yoga Nidra's goal of inner connection.

  • And no, it's not like dreaming either. Dreams keep your senses and mental processes buzzing, but in Yoga Nidra, the mind settles into a serene calm. It's a state between sleep and wakefulness, where the mind rests but remains alert.

  • Now, you might think Yoga Nidra meditation is just an extended Shavasana, the Corpse Pose in yoga. While lying down in Shavasana is a common position for Yoga Nidra, they're not the same. Shavasana is about physical and mental stillness, while Yoga Nidra is about a particular state of consciousness, a bridge between wakefulness and sleep. So, while Shavasana can complement Yoga Nidra, it's not a prerequisite.

Why is it called yogic sleep?

Yoga Nidra meditation, also known as Psychic Sleep or Dynamic Sleep, is an ancient method of reaching a state of consciousness somewhere between being awake and asleep. It’s like drifting into a dreamy realm while staying aware of your inner self.

During Yoga Nidra meditation, we shift our attention from the outside world to our inner world, allowing our senses, intellect, and mind to unwind. This brings a deep sense of relaxation, where time and space seem to fade away. As our brain activity slows down, our body enters a healing mode. Surprisingly, just an hour of Yoga Nidra can offer the restorative benefits of a four-hour snooze!

To grasp Yoga Nidra, it helps to understand the three main states of consciousness:

1. Wakeful State: This is when our mind is tuned into the external world, using our senses to navigate and interpret what’s around us.

2. Dream State: Here, our mind wanders into the land of dreams, a realm between the outer and inner worlds.

3. Deep Sleep: In this state, our mind plunges into unconsciousness, completely disconnected from the outside world and even time itself.

During Yoga Nidra meditation, our body takes a break, but our mind stays alert. In this state, our consciousness is between being awake and asleep.

Think of it as a state where you're not fully asleep or awake. If you doze off, it’s not Yoga Nidra. If you’re wide-eyed, it’s not quite there either. Yoga Nidra is about being aware of both your conscious and unconscious mind simultaneously, offering a powerful therapy that cleanses your mind and brings you back to your natural, balanced self.

Practice this Yoga Nidra meditation for deep relaxation

What are the stages of Yoga Nidra Meditation?

Yoga Nidra meditation typically involves various stages aimed at relaxing your body, mind, and emotions. While there may be slight differences in how it's taught and practiced, most sessions include these key steps:

1. Setting an Intention: You start by setting a purpose or intention for your practice, directing your focus towards a specific goal or desire.

2. Body Awareness: Next, you gradually bring your attention to different parts of your body, tuning in to physical sensations and releasing any tension or discomfort.

3. Breath Awareness: You then shift your focus to your breath, observing its natural rhythm and flow, using it as an anchor to calm the mind and deepen relaxation.

4. Emotional Awareness: This stage involves acknowledging and accepting any emotions or feelings that arise without judgment, allowing them to come and go freely.

5. Visualization: You may be guided through visualizations or imagery exercises, tapping into your imagination to create a sense of calm, positivity, or healing.

6. Waking Up or Re-integration: Finally, you gently transition back to a state of wakefulness, slowly reconnecting with your surroundings and carrying the benefits of your practice into your daily life.

Each stage leads you into a state of deep relaxation, where you remain fully conscious yet deeply at ease—an in-between state of consciousness where profound healing and transformation can occur.

5 Life-Changing Yoga Nidra Benefits For Your Overall Being

Yoga Nidra can be as rejuvenating as sleep, providing your mind and body with profound relaxation and several powerful benefits for the mind, body, and spirit. While each person may experience growth, healing, and self-discovery differently, here are five common yoga nidra benefits:

1. Helps Manage Stress and Anxiety

Yoga Nidra meditation offers a unique way to deeply relax and rejuvenate the mind and body. By slowing down mental activities and balancing the nervous system, it provides a level of rest and relaxation that surpasses many other meditation techniques. This profound relaxation helps reduce stress, leading to better overall health.

Studies indicate that Yoga Nidra meditation enhances emotional self-regulation and lowers symptoms of stress and anxiety. This results in improved mood, quality of life, and overall well-being. For instance, recent research found that Yoga Nidra was more effective than traditional meditation in reducing both mental and physical signs of anxiety, such as stress hormone levels, which can otherwise contribute to inflammation, heart issues, fatigue, stroke, sleep problems, and chronic pain.

Additionally, Yoga Nidra positively impacts heart rate variability (HRV), a key indicator of autonomic nervous system balance. It has been shown to shift the nervous system from a stressed to a relaxed state, whether practiced alone or following a yoga session. This shift enhances the body's ability to manage stress and promotes a state of calm and equilibrium.

Practice this Yoga Nidra meditation for rest and stress reduction

2. Helps Manage Symptoms of Trauma & PTSD

Yoga Nidra meditation benefits go beyond alleviating everyday stress, making it an effective approach for chronic stress and psychological issues like PTSD. Trauma can disrupt brain wave patterns, and practicing regular Yoga Nidra can help regulate these states.

For those experiencing PTSD, flashbacks, or persistent negative thoughts, staying present can be challenging. Yoga Nidra can aid in maintaining a presence. According to recent research, over 20 clinical studies highlight Yoga Nidra benefits, lowering blood pressure, enhancing heart health, and reducing mild stress, depression, and anxiety.

Practice this Yoga Nidra meditation and observe your thoughts without any distractions

3. Helps Reduce Pain and Release Tension

Yoga Nidra benefits both mind and body. Yoga Nidra induces a state of deep relaxation, similar to the restorative stages of sleep. This relaxation helps to reduce the body's stress response, which can be a significant contributor to pain and tension. By slowing brain waves and promoting a restful state, practicing Yoga Nidra meditation helps release tension and reduce pain.

Practicing Yoga Nidra meditation regularly results in lower levels of stress hormones like cortisol, which are often elevated in people experiencing chronic pain. Reduced cortisol levels can lead to a decrease in inflammation and pain. Yoga Nidra increases body awareness, helping individuals identify and consciously release areas of tension in the body. This mindful awareness can prevent the build-up of stress and tension, thereby reducing pain over time.

4. Helps Enhance Cognitive Abilities

Yoga Nidra benefits the mind's capacity to absorb and recall information. Practicing Yoga Nidra meditation consistently creates a state of deep relaxation. It results in heightened awareness, making the subconscious mind highly receptive.

Yoga Nidra promotes harmony between the two hemispheres of the brain, fostering better communication and coordination. This balance can lead to improved cognitive functions, including creativity and logical thinking.

During Yoga Nidra meditation, the brain is in an optimal state to take in new information and strengthen memory retention. By promoting both deep relaxation and mental clarity, Yoga Nidra helps improve learning and recall, making it a powerful tool for enhancing cognitive function and overall mental well-being.

5. Enhances Everyday Mindfulness

Yoga Nidra, or yogic sleep, offers a multitude of benefits that extend into our daily lives. One of its key advantages is the enhancement of waking mindfulness. Practicing Yoga Nidra meditation regularly helps cultivate a deep sense of awareness, allowing us to be fully present in each moment without dwelling on the past or worrying about the future.

By entering a state of deep relaxation, we learn to observe our thoughts as they arise and let them go without judgment. This process fosters a more profound awareness that seamlessly integrates into our daily routines, leading to a heightened state of mindfulness when we are awake.

Through regular practice, Yoga Nidra helps us live more consciously and peacefully, embracing each moment with clarity and acceptance.

Yoga Nidra meditation is a powerful practice that offers profound benefits for both the mind and body. The simplicity of the practice makes it accessible to everyone, regardless of experience level. Through regular practice, you can cultivate a deeper awareness, foster mindfulness, and bring a greater sense of peace and balance into your daily life. Embrace Yoga Nidra as a valuable approach on your journey towards holistic health and personal growth.

Discover Yoga Nidra meditation with Idanim, 100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the App Store and Play Store, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.