Yoga Nidra: Deep Rest in a Restless World

True rest is a rare luxury and, frankly, unknown to most of us. How often do you truly rest? Not just lying down with your phone nearby or zoning out in front of the TV, but really resting in a way that is nourishing, grounding and peaceful? Even during sleep, our minds may be busy reviewing the day or planning for tomorrow. That’s where Yoga Nidra, also known as Yogic Sleep, comes in. It is a practice that helps us rest deeply while remaining gently aware. It’s one of the most soothing gifts Yoga offers.

Yoga Nidra isn’t about twisting into poses or working into a sweat. In fact, it is practiced lying down. Imagine yourself all cozied up under a blanket, eyes closed, body completely still. Then a teacher guides you on a journey that takes you through layers of awareness: starting with your physical body, leading to your breath, your thoughts and, eventually, into a space of quiet inner stillness. As a result, you may find yourself resting the mind between wakefulness and sleep. It is very likely that this state will be brand new to you. This is a place where your body can truly relax and your mind can finally let go completely. In this state of Yogic sleep, the body rests deeply, the balance of the nervous system is restored and the mind allows gentle healing.

The Yoga Nidra Experience

A Yoga Nidra session begins with you lying on your back in Savasana (corpse pose). You use whatever props, blankets, bolsters, etc. that are necessary to become completely comfortable. For ease of comfort, I find it helpful to lie on 2 mats with a large bolster under my knees and a blanket draped over my body. Cozy and comfortable. Then a teacher gently guides you through these stages:

· Setting an intention (Sankalpa): We start by silently embracing a short, heartfelt statement that will plant a seed in the subconscious, like “I am peaceful” or “I am grateful.”

· Body scan: The teacher will guide your awareness to different parts of your body, helping you release tension you didn’t even realize you were holding. There is no need to do anything but listen, allowing the mind to follow the teacher’s words.

· Breath and energy awareness: You may come into a gentle awareness of the natural rhythm of your breath, letting it gently soothe the mind.

· Visualization: Some teachers may guide you through simple imagery such as a golden light, a landscape or a symbolic shape that provides a focal point to your deeper mind.

By the end of the Yoga Nidra session, you often feel as though you’ve had hours of sleep and arise feeling clear, grounded and quietly joyful.

Health Benefits of Yoga Nidra

Modern science supports what Yogis have known for centuries. During Yoga Nidra, your brainwaves slow down, moving into the same rhythms as deep sleep. The body releases stress hormones, the blood pressure drops and your parasympathetic “rest and digest” system switches on. Regular practice may improve sleep, reduce anxiety and help you feel more emotionally balanced. It’s especially helpful for people who find it hard to meditate because it doesn’t require focus or effort: all you need to do is simply lay still and listen.

Yoga Nidra Is an Ancient Practice

Yoga Nidra’s roots go back thousands of years to the ancient Yogic texts and philosophy. The practice was described as a state where the body sleeps but consciousness remains awake, which is a gateway to deep inner awareness. Modern teachers like the late Swami Satyananda Saraswati helped make it accessible to all, creating structured methods that anyone can follow, as set forth in his classic book simply entitled Yoga Nidra. But at its heart, Yoga Nidra remains simple: a quiet journey into the deeper recesses of your mind.

Go Ahead and Give Yourself the Rest You Need with Yoga Nidra

In a world that constantly tells us to do more, Yoga Nidra allows us to simply be and to rest, to remember that peace isn’t something we have to work towards because it is already within us, waiting to be felt. When you awaken from Yoga Nidra, it’s not just your body that feels lighter, it’s your whole being. Even 20 minutes can leave you feeling rested, centered, and surprisingly awake inside. So, the next time life feels heavy or your mind won’t quiet down, try this: lie down, close your eyes and drift into the sweet silence of Yoga Nidra. You might just find the rest you’ve been longing for.