About This Practice

An accessible first taste of Yoga Nidra: a single, unhurried sweep of awareness through the body, a gentle wave of heaviness, and a short pool of rest. A calm place to begin.

Benefits

A gentle way into deep relaxation
Softens tension held in the body
A quiet pause for the mind
An easy first Yoga Nidra

When to Practice

Afternoon, or any time you need to slow down

How to Practice

Find a warm, quiet place to lie down on your back. A blanket over you and a small cushion under your knees can help you settle. Let your arms rest a little away from your body, palms up. There is nothing to achieve here. Your only task is to listen, and to let the voice guide your attention gently from one place to the next. If your mind wanders, that is completely natural — simply return to the sound of the words. The real rest lives in the silences between the guidance. Let yourself sink into them. It is perfectly fine to drift, and even to doze.

Science & Research

Yoga Nidra is a guided rest practice that has been shared for generations. Many people find that lying still and following a simple body-based focus helps them feel calmer and more settled.

Tips

Keep warm — the body cools as it relaxes, so a blanket helps.
A cushion under the knees may ease the lower back.
If you fall asleep, that's okay. Simply rejoin whenever you notice the voice again.
Use headphones and a low volume to let the silences feel spacious.

Precautions

Practise lying down somewhere safe and warm; never while driving or operating anything.