Yoga Nidra – Step by Step
Yoga Nidra, also called “yogic sleep”, is a meditation technique that helps you relax deeply. It can feel like 3–4 hours of good sleep. If you practice it often, it can lower stress, release tension in your body, and make you feel better.
Below is a simple guide for a Yoga Nidra session. Find a quiet place, get comfortable, and let yourself relax.
1. Get Ready
Lie down on your back in a comfortable position. Let your arms and legs rest. Close your eyes. Take a few deep breaths. With each breath out, feel your body becoming lighter and more relaxed.
“I allow myself to relax. There is nothing to do. I can rest now.”
2. Focus on Your Breath
Pay attention to your breath. Don’t change it — just notice it. Feel the air coming in through your nose and filling your lungs. As you breathe out, feel your body becoming calmer.
3. Relax Your Body
Now, bring your attention to different parts of your body, starting from your feet and moving up to your head. Imagine each part relaxing completely.
Your whole body is now relaxed.
4. Imagine a Peaceful Place
Now, picture yourself on a beautiful beach. The sun is warm on your skin, and a gentle breeze touches your face. You hear the sound of waves moving slowly.
Feel the soft, warm sand under your feet. Walk slowly, enjoying each step. Now, lie down on the beach and let your body sink into peace.
Each wave brings calmness. Each wave takes away stress. With every breath, you feel lighter, safer, and more peaceful.
5. Gratitude and Closing the Practice
Feel thankful for your body, your breath, and this time of rest.
Now, slowly bring your awareness back to your body. Feel the ground under you. Move your fingers and toes. Stretch gently.
Take a deep breath and open your eyes. Stay still for a moment before returning to your day.
Your mind is clear, your body is relaxed, and your heart is calm.