Posted on Sep 21, 2023

In our busy modern lives, finding moments of true relaxation can feel like an elusive dream. You may hear about the benefits of meditation and mindfulness, but what if there was a practice that could take you even deeper into relaxation and self-discovery? Enter Yoga Nidra, a transformative practice that might just be the missing piece in your quest for inner peace and well-being.

What is Yoga Nidra? How is it Different from Meditation?

Yoga Nidra guides practitioners into profoundly deep states of relaxation while maintaining awareness, unlike traditional seated meditation. In meditation, the goal is wakeful presence, observing thoughts without attachment. But yoga nidra literally means "yogic sleep" - it brings you into borderlands between waking, dreaming, and sleeping by progressively moving through brain wave states. 

Before you wonder if this is just a nap for adults under a different name, let’s clear up this common misunderstanding.  You aren’t signing up for nap time, you are being guided through different stages of consciousness and different brain wave states that will help you manage stress and sleep better at night.

In the delta brain wave state, attained in deep sleep, the body replenishes and heals itself. Yoga nidra allows us to harness this restorative state while awake. Through following structured body sensations and visualizations, you move into deeper theta and delta states, past the unconscious into conscious awareness. 

Traditional meditation brings alpha and theta state benefits like focus and tranquility. However, the systematic process of yoga nidra gives conscious access to the elusive delta state. By combining complete physical relaxation with mental focus, Yoga Nidra lets you experience the rest you get from deep sleep, without actually having to sleep! You come out of this practice with the renewed vibrancy that comes from truly deep rest.

Yoga Nidra and meditation both have great value but work in different ways. Yoga Nidra provides a unique path to curative delta state restoration in a conscious and intentional way. The "yogic sleep" it induces lets you emerge energized and integrated in body, mind, and spirit.

Swami Satyananda Saraswati, yoga teacher, guru, author, and founder of Bihar School of Yoga said, “Yoga Nidra is a state in which the body is completely relaxed, and the practitioner becomes systematically and increasingly aware of their inner world by following a set of verbal instructions.

The Benefits of Yoga Nidra

Yoga Nidra isn't just a new-age trend; it's backed by science. When you practice Yoga Nidra, you're tapping into the power of your mind to promote relaxation and healing. Here's a glimpse of some of the many benefits:

  1. Stress Reduction: Yoga Nidra activates the parasympathetic nervous system, which is responsible for the body's "rest and digest" response. This helps reduce the stress hormones like cortisol, leading to a profound sense of calm.
  2. Enhanced Brain Function: Studies have shown that regular Yoga Nidra practice can improve cognitive function, including memory and creativity. It's like giving your brain a refreshing power nap.
  3. Better Sleep: Yoga Nidra can be a remedy for sleep disorders. By guiding your mind and body into a deep state of relaxation, it helps you fall asleep faster and enjoy more restorative sleep.
  4. Emotional Healing: During Yoga Nidra, you explore your inner landscape and emotions. This process can lead to emotional release and healing, helping you process past traumas and find emotional balance.

The Strategic Rotation of Consciousness

In the ancient wisdom of yoga, the human experience is often described as a multidimensional journey through various layers or sheaths of existence. These layers are known as the Koshas, and understanding them can greatly enhance your Yoga Nidra practice.  In a Yoga Nidra experience, you are guided to become aware of each of these layers.

  1. Annamaya Kosha (The Physical Sheath):  At the outermost layer lies the Annamaya Kosha, which encompasses the physical body. In Yoga Nidra, we begin here by anchoring ourselves in the sensations of the body. This involves a systematic body scan to release physical tension and promote deep relaxation.
  2. Pranamaya Kosha (The Energetic Sheath):  Beyond the physical body is the Pranamaya Kosha, the layer of vital energy or prana. Breathing exercises and breath awareness techniques in Yoga Nidra connect you to this layer. By regulating the breath, you relax further and balance your vital life force.
  3. Manomaya Kosha (The Mental Sheath):  Delving deeper, we arrive at the Manomaya Kosha, the realm of thoughts and emotions. Visualization and guided imagery are tools used in Yoga Nidra to work with this layer. Through visualizations, you can explore your inner landscape and promote mental tranquility.  
  4. Vijnanamaya Kosha (The Wisdom Sheath):  The Vijnanamaya Kosha is associated with wisdom and discernment. Here, we work with visualizations where you are observing you.
  5. Anandamaya Kosha (The Bliss Sheath):  At the core of your being is the Anandamaya Kosha, where pure bliss resides. In Yoga Nidra, you may touch upon this layer by allowing yourself to witness emotions and thoughts without attachment. Here, you connect with your innate joy and contentment. There may be more silence in this section of the practice, and there is typically a feeling of unity between body, breath, and mind. The feeling is one of wholeness, and frequently a feeling of peace and comfort in complete silence. 

Understanding these layers can deepen your Yoga Nidra practice. As you journey through the Koshas, you gradually move from the external to the internal, peeling away the layers to connect with your true essence. Yoga Nidra, in its essence, becomes a profound inner journey that brings relaxation, self-discovery, and a sense of wholeness.

So, the next time you settle into a Yoga Nidra practice, remember you're embarking on a journey through these layers of existence. Each layer offers its unique gifts, leading you to a deeper understanding of yourself and a greater sense of inner peace. Dive in and explore the layers of your being through the transformative practice of Yoga Nidra.

How to Practice Yoga Nidra

Now that you understand what Yoga Nidra is and why it's so powerful let's explore how to practice it.  At first, I recommend using a guide.  You may be able to find a local Yoga studio offering this practice, or you can use a recorded guide, such as the ones on our channel.

Here are some of The Mindful Movement’s favorite Yoga Nidra practices:

Self-Love Yoga Nidra Meditation

Restoring and Rejuvenating Yoga Nidra Meditation and Visualization

Connect with Your Heart’s Desire & Intentions Yoga Nidra Meditation

Yoga Nidra Meditation and Visualization for Inner Peace and Healing

Pure Blissful Relaxation and Stress Relief Yoga Nidra Meditation


If you want to learn more and have a deeper understanding of the amazing practice of Yoga Nidra, these are two books I’d recommend:

Yoga Nidra for Complete Relaxation and Stress Relief

Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing

Is Yoga Nidra for You?

Yoga Nidra isn't just for seasoned yogis or meditation experts. It's a practice for anyone seeking a deeper sense of relaxation, self-discovery, and inner peace. If you've ever felt overwhelmed, stressed, or simply curious about the potential of your mind, Yoga Nidra is worth a try.

The power of Yoga Nidra lies in its ability to guide you to the core of your being, where you can unlock hidden potentials, release old patterns, and embrace a more peaceful and balanced life. It's an invitation to dive into the ocean of your subconscious mind and explore the treasures within.

So, are you ready to embark on a journey of deep relaxation and self-discovery? Visit The Mindful Movement YouTube channel, where you'll find a variety of Yoga Nidra sessions waiting for you. Allow yourself the gift of profound relaxation, and watch as it transforms your life one deep breath at a time.