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Yoga Nidra: The Art of Yogic Sleep for Deep Relaxation and Inner Transformation

Yoga Nidra, often referred to as yogic sleep, is a powerful and systematic guided meditation technique that induces a state of conscious relaxation. Rooted in ancient yogic traditions, Yoga Nidra offers a unique approach to achieving profound physical, mental, and emotional relaxation, making it an invaluable practice for stress reduction, insomnia, and overall well-being. 

Philosophy of Yoga Nidra

The term “Yoga Nidra” translates to “yogic sleep” in Sanskrit. The practice is based on the principle of conscious relaxation, where practitioners maintain awareness while systematically releasing tension from various layers of their being—physical, mental, and emotional. 



Find a quiet and comfortable space where you can lie down on your back. 

Use a yoga mat or a comfortable surface with a blanket and a pillow for support. 

Lie Down in Shavasana (Corpse Pose)

Lie down with your legs slightly apart and your arms by your sides, palms facing up. 

Close your eyes and take a few deep breaths to settle into the present moment. 

Establish a Sankalpa (Intention)

Set a positive and specific intention for your practice, known as a Sankalpa. 

This intention aligns with your deeper aspirations or goals and is repeated mentally three times. 

Body Scan and Rotation of Consciousness

Bring awareness to different parts of your body, systematically moving from one area to another. 

As attention moves, consciously release tension, allowing each part to relax completely. 

Breath Awareness

Direct attention to your breath, observing the natural rhythm without trying to control it. 

Notice the sensation of breath entering and leaving the body. 


Engage in guided visualizations that take you through mental landscapes, creating a sense of inner peace and tranquillity. 

Visualisations may include images of nature, light, or symbols that resonate with relaxation. 

Awareness of Sensations, Emotions, and Thoughts

Allow awareness to move through sensations, emotions, and thoughts as they arise. 

Maintain a witness-like (Sakshi) awareness without attachment, observing the ebb and flow of experiences. 

Return to Sankalpa

Bring your attention back to your Sankalpa, repeating it mentally. 

Reinforce your positive intention, anchoring it in your consciousness. 

Gradual Reawakening

Begin to reawaken your body by becoming aware of your breath, body, and surroundings. 

Move your fingers and toes, gradually bringing movement back to your body. 

Final Reorientation

Slowly open your eyes and sit up mindfully. 

Take a moment to transition back to your daily activities, carrying the sense of deep relaxation with you. 


Yoga Nidra is known to release physical and mental tension, promoting relaxation. 

Regular practice can help alleviate insomnia and improve the quality of sleep. 

Deep relaxation enhances creative thinking and problem-solving. 

Yoga Nidra can facilitate emotional release and healing. 


Yoga Nidra stands as a doorway to the profound realms of relaxation and self-discovery. As a practice accessible to individuals of all levels, it provides a sanctuary for those seeking respite from the demands of daily life. By embarking on the journey of conscious relaxation through Yoga Nidra, practitioners open themselves to a sanctuary of peace, tranquillity, and the potential for transformative inner experiences. 

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