Discover the 30-minute practice that feels like hours of deep rest.
In a world of constant notifications and sleepless nights, Yoga Nidra is a science-backed practice that allows the body and mind to fully relax while staying aware. A single session can improve sleep, lower stress hormones, and boost emotional resilience. Neuroscience studies show Yoga Nidra activates delta brainwaves, promotes recovery, and even rewires stress pathways in the brain.
“Thirty minutes of Yoga Nidra can feel as restorative as two to three hours of deep sleep.”
Science Snapshot
Increases alpha & theta brainwaves (calm & creativity)
Boosts delta waves (deep sleep state)
Lowers cortisol and improves emotional regulation
Suitable for all ages and abilities
The Guided Yoga Nidra Script
Here’s a simplified script you can follow at home. Adjust timing as needed (20–30 minutes recommended).
- Preparation (2–3 min): Lie in Śavāsana, close eyes, take slow breaths, and set your intention to stay aware.
- Sankalpa: Silently repeat a short, positive affirmation three times.
- Rotation of Consciousness (7–10 min): Slowly scan awareness through every body part, right to left, back to front.
- Breath Awareness (3–5 min): Observe natural breath, count exhales backwards from 27 (optional).
- Pairs of Opposites (3–4 min): Contrast sensations like heaviness/lightness, warmth/coolness, calm/alert.
- Visualization (2–4 min): Picture a peaceful scene or imagine your Sankalpa as reality.
- Repeat Sankalpa: Restate your affirmation three times.
- Externalization (2 min): Return awareness to surroundings, deepen breath, and sit up slowly. (This step is not required if you are doing Yog Nidra practice to go to sleep in night)
Why It Works
Brainwave Shifts: EEG studies confirm Yoga Nidra boosts alpha, theta, and delta waves, promoting creativity and deep rest.
Stress Reduction: Reduces cortisol and anxiety levels, as shown in Journal of Alternative and Complementary Medicine.
Better Sleep: Improves sleep efficiency for those with insomnia.
Emotional Health: MRI scans show enhanced emotional regulation and focus.
Pro Tips
Practice 3x per week for measurable results.
Best before bed or during a mid-day break.
Try a guided audio track to stay focused.
Even 10 minutes can calm your nervous system.
