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Mini Yoga Nidra

Mini Yoga Nidra

Dr Malvina Bartmanski

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  • Format: Audio Learning
  • Duration: 8 Minutes
  • Last updated: 01/2025

What is Yoga Nidra?

Yoga Nidra, also known as yogic sleep, is a deep relaxation and meditation technique that guides you into a state between wakefulness and sleep. It helps in reducing stress, improving sleep quality, and enhancing overall well-being.

How It Works

During a Yoga Nidra session, you lie down in Shavasana (corpse pose) while following guided instructions. The practice moves through stages, including:
  1. Intention Setting (Sankalpa) – A personal affirmation or goal.
  2. Body Scan – Progressive relaxation of the body.
  3. Breath Awareness – Slowing down the breath to calm the nervous system.
  4. Visualization & Sensory Awareness – Engaging the mind in positive imagery.
  5. Returning to Wakefulness – Slowly transitioning back to full awareness.

Benefits of Yoga Nidra
  • Reduces stress & anxiety by activating the parasympathetic nervous system.
  • Improves sleep quality and helps with insomnia.
  • Enhances focus and creativity by giving the mind a deep reset.
  • Balances emotions and supports mental well-being.
  • Helps in physical healing by promoting deep relaxation.
A 30-minute Yoga Nidra session can feel as restorative as 2-4 hours of deep sleep. Yoga Nidra like all yoga is a practice that one can build to strengthen the resilience of the nervous system.

Please find this 8 minute Mini Yoga Nidra to introduce you to this wonderful tool.

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