Yoga Nidra

Have you tried meditation but feel that you struggle with it? Have you ever found yourself unable to sleep, maybe because of a racing mind? How about feeling at the mercy of strong emotions, reactions, or unwanted behaviors? Here, with the ancient practice of Yoga Nidra, you may have found a simple, yet profound, solution for all of those problems!

 

Introduction

napping at end of yoga practice with the help of yoga nidra

Yoga Nidra is an excellent meditation practice for beginners because it is a relaxed, supported style that uses the body, and the desired sleep state, as tools for meditation. Often, when the body wants to sleep, the mind is stuck in fight-or-flight mode. So instead of struggling against the mind’s natural tendency toward thinking, you’ll guide it through the body and sensation into deeper states of relaxed, non-judgmental self-awareness.

From this practice, you can attain a holistic understanding of and potentially access the Self, a state of expansive, peaceful, bliss. As a mind-body connection practice, Yoga Nidra has also shown promise in treating chronic stress and anxiety, as well as related issues such as insomnia, low self-esteem, and addiction. Recent research estimates that approximately 25% of the world struggles with some form of anxiety or mood disorder. Below, we’ll introduce you to this ancient practice, explain its extensive benefits, and outline how you can start implementing Yoga Nidra practice into your own relaxation routine, as soon as today. Over time, it can transform your life.

 

Yoga Nidra

Yoga Nidra is a yoga practice that can be described as both a meditation technique and a meditative state. The English translation of Yoga Nidra is literally yogic sleep. It can be thought of as dynamic sleep or sleeping with awareness.

Overall, Yoga Nidra is a systematic process that guides the practitioner to deeper states of consciousness as they observe the different aspects and layers of the mind. With verbal guidance, the aim is to stay awake while at the same time extremely close to the boundary of sleep. This is achieved by the instructor leading the student into the preliminary sleep stages. The result is an intensely deep level of meditation. 

According to researchers at The University of Minnesota, over time and with regular practice, practitioners learn to achieve “the deepest, non-REM delta wave sleep while maintaining awareness both internally and of one's surroundings.” 

Once this deeply relaxed state is reached, the benefits of Yoga Nidra are extensive. Backed by scientific research, it has been found to improve long-term sleep patterns, enhance physical and mental health, improve challenges associated with addiction and trauma, and boost overall resiliency and emotional balance. 

 

History Of Yoga Nidra

The Upanishads, ancient Sanskrit texts, are the first to mention Yoga Nidra. These texts are from the 7th and 6th centuries and therefore predate both the Common Era and Buddhism itself. It was around this time that Yoga Nidra became a routinely practiced form of meditation.

After studying the Tantric scriptures, Satyananda Saraswati created a Yoga Nidra methodology, which he popularized in the mid-20th century. He explained it as a system that guides you to open the deep layers of the mind. This suggested a link with the ancient tantric practice of Nyasa

In Nyasa, Sanskrit mantras, sacred sounds or vibrations, are mentally placed within specific body parts, sometimes with physical touch. Meditating on each part of the mind-body in this way is an act of blessing and healing. In the modern-day, some would consider this an esoteric aspect of classical Yoga Nidra, related to the chakras and the energy of the subtle body.

 

The Koshas

Yoga Nidra can be thought of as a guided journey through the koshas. The non-dualistic wisdom of yoga philosophy describes the koshas as the five force fields, or subtle sheaths, where the body is the outer sheath radiating from the Atman (essence, Self or soul).

  • Annamaya Kosha (material sheath and the gross, physical body). 

  • Pranayamaya Kosha (energy sheath and vital force or breath). 

  • Manomaya Kosha (mental sheath and the personality). 

  • Vijnanamaya Kosha (intuitive sheath and wisdom). 

  • Anandamaya Kosha (blissful sheath).

Evolution And Variations Of Yoga Nidra

The following are some of the most well-known lineages and modern teachers of Yoga Nidra:

  • Bihar School of Yoga, founded by Yogi Satyananda Saraswati. 

  • Amrit Yoga, founded by Yogi Amrit Desai. 

  • Himalayan Institute, Swami Rama. 

  • ParaYoga Nidra® from Rod Stryker. 

  • iRest developed by Dr. Richard Miller. 

Yoga Nidra And Other Forms Of Meditation

people exercising performing yoga nidra

There are many ways to approach meditation. While Yoga Nidra and traditional seated meditation have many aspects in common, there are a few key differences. Most notably, the two styles are similar in that they can both transform your mind through a more integrated brain state and assist in considering a concept or set of thoughts from this new vantage point. The ultimate goal for both practices is samadhi, a transcendent sense of wholeness and peaceful bliss.

Most meditation, however, is more active than Yoga Nidra, specifically in the position that you assume during practice. When you meditate in the traditional manner, you’re usually sitting with an upright posture, on a meditation cushion, stool, or supported in a chair. Conversely, in Yoga Nidra, practitioners typically lie on the floor on their back. 

Likewise, the goal in traditional meditation is generally to empty the mind and, sometimes, to focus on a specific point. This point might be a thought or concept or simply breathing. On the other hand, the goal of Yoga Nidra is up to the practitioner and the script that they follow. You aren’t clearing your mind in Yoga Nidra as much as you are going on a multidimensional journey through consciousness. Your own unique intention is set by visiting the semi-hypnotic mode, also called the hypnagogic state, and focusing on your Sankalpa. It is important to clarify that Yoga Nidra is not self-hypnosis, as you will later read.

Unlike traditional meditation and other yoga practices, Yoga Nidra cannot be practiced without vocal guidance unless you are an advanced practitioner. This is because the goal of Yoga Nidra is to reach a semi-sleeping yet fully-awakened state. This can only be achieved by being guided down subsequent levels of consciousness. Attempting the guidance on your own will most likely lead to falling asleep. And while this is a common result of the Yoga Nidra practice in general — and not necessarily a bad thing — riding the fine line between sleeping and being awake is where the benefits of Yoga Nidra truly occur. 

Anyone can practice Yoga Nidra on their own with help from a pre-recorded guidance instructor on CD, MP3, or numerous apps. Still, Yoga Nidra is much more commonly practiced with a live instructor who reads scripts and guides the process. The voice of your instructor is the thread that maintains your level of semi-consciousness.

Yoga Nidra typically starts by focusing on the body and going through the rotation of consciousness. Like a mental massage, this focuses awareness and attention on every part of the body, increasing energy there and the ability to relax it. This also raises your capacity to be attuned to your internal state once outside of the practice. This facility, also known as the eighth sense, is called interoception. 

Unlike the focused-attention or open-awareness styles of meditation, in Yoga Nidra you release control of your thoughts, where you are far more likely to fall asleep. As Kamini Desai outlines in her book Yoga Nidra: The Art of Transformational Sleep:

“Traditional meditation requires considerable effort to ‘empty the mind.’ […] Quieting the mind in that way is difficult because it is antithetical to the actual normal functioning of the brain which is always seeking answers, solving problems, and protecting us from the outside world. Yoga Nidra meditation is easy because it is based on something that the body already knows how to do: go to sleep.”

Tools And Phrases Of Yoga Nidra

 

Rotation of Consciousness

Shine the light of awareness on each part of the body. It is an inner journey of sensation and the experience of being alive.

 

Sankalpa

The sankalpa is more than a simple intention. It is a resolution. It can be thought of as your heart’s true desire, set in motion by the mind. It is what you want for yourself, in order to bring out your full potential. A sankalpa may be related to a behavioral blockage or something you’ve struggled with for a long time due to what yogis call samskaras. 

 

Samskaras

Samskaras are patterns of the mind. Like paths in a jungle that have been carved out through repeated use. They’re entrenched ways of thinking. It is the conditioning that keeps us stuck within limited viewpoints and automatic, unconscious behaviors. With Yoga Nidra, if you think of the mind as a garden, we go into the deeper, more fertile soil of our conscious awareness. By focusing on our intention in that space, the better that seed will grow. The Sankalpa is reaffirmed with your determination through every practice. This is how Yoga Nidra has the potential to transform your life. 

 

Inner Resource

The inner resource is anything that invokes a sense of calm, security and resilience. Dr. Richard Miller in his book on Integrative Restoration Yoga Nidra, describes an inner resource as:

A haven of inner peace, safety, stillness, and serenity. It’s a felt sense of well-being—a multilevel, multisensorial experience deeply rooted in the body… and can also be accompanied by people or animals—perhaps a spiritual figure you connect with, a beloved family member, or a favorite pet. This place can also include objects you love, such as a favorite stuffed animal, picture, or sacred object. Other people prefer an imaginary inner resource, such as floating on a cloud or being seated in the heart of God.

Yoga Nidra Scripts

Like a movie script, these texts describe a series of sensations, thoughts, and intentions that practitioners should follow during a Yoga Nidra session. The practitioner can personalize the script by choosing their own intention, or Sankalpa. Instructors read the scripts aloud as practitioners lie in a comfortable position and focus on the instructions. 

All Yoga Nidra sessions are unique. Each script leads the practitioner into different directions, with distinct purposes and goals. As such, there are a multitude of scripts that can be used, and they can be modified by the instructor to better fit the objectives of the class or individual student.

The primary mode of communication in a Yoga Nidra script is visualization. Enhancing the focus on breathing and promoting a strong concentration of the mind tend to be two other common tenets of scripts.

 

The Process

man-meditating-on-a-wooden-floor-practicing-yoga-nidra-650

Traditionally, Yoga Nidra practitioners begin a session by lying on their backs with arms out and palms pointing toward the sky. The eyes are closed. Depending on your location, you may lay on your back on your bed, couch, floor, or yoga mat. Sometimes pillows, rolled blankets, or yoga blocks are used to elevate parts of the body and improve comfort.  Each Yoga Nidra session will be different, and how subsequent steps or stages are approached will largely depend on your instructor and the scripts that they choose to read.

The Yoga Nidra process typically starts with a body scan of feeling physical sensations, energy, emotions, thoughts, and finally coming to rest in open awareness. The instructor will tell you to focus on individual parts of your body, feeling them one at a time. The goal here is to hone in on each body part and sense it acutely before moving onto the next part. Then, you focus on the body as a whole. This enhances the harmonious integration of the entire organism of your being.

This will all be done without allowing you to completely fall asleep. Practitioners often relay feeling heavy or grounded, calm and still. At this point, your instructor will use visualizations and guided imagery to bring you to an even deeper state. Throughout the process, your initial intention and Sankalpa will be revisited multiple times.

Typically, there is no time limit on Yoga Nidra sessions. It may last anywhere from 15 minutes to an hour, though typically, it takes around 30 minutes. 

 

A Shift In Perspective

While it’s certainly logical to assume that beneficial change can only occur in fully awakened states, several cognitive strategies, including Yoga Nidra, aim to challenge this assumption. That is, the non-doing state that occurs in Yoga Nidra practice is actually ideal for allowing and promoting positive change. Within this state, changes can occur that cannot happen in a fully awakened state. 

It is also interesting to think that although we consider ourselves awake during the day, we’re often completely on autopilot mode, not paying attention, and zoning out. But the more aware you are of yourself, the more awakened our state of mind and consciousness. So instead of life just happening to you and repeating the same behaviors from a reactionary place, you gain more choice, moment-to-moment, for how you want to live your life.

 

Benefits

Here are the core benefits that Yoga Nidra provides:

 

1. Enhanced Neuroplasticity

You can harness the power of neuroplasticity through Yoga Nidra. When you direct and focus your attention on your Sankalpa, you’re changing the activity and physical structure of the brain.

 

2. Improved Heart Rate Variability (HRV)

HRV is an important measure of heart health and balance in the autonomic nervous system. Research from Markil and others (2012) has shown Yoga Nidra itself causes improvement of HRV without the physical practice of postures. 

 

3. Improved Thought Patterns And Reduced Stress

Not all stress is bad. A certain level of healthy stress can be thought-provoking and motivating. Too much stress, however, will inevitably cloud the mind and cause physical and mental damage. This excess stress tends to stem from faulty thought patterns. By this, we mean deeply ingrained thinking that leads you to stressful, worrisome, or troubling conclusions. Faulty thought patterns are often based on irrational assumptions and unchallenged perceptions. They are deeply ingrained by the time we are adults, and therefore, can be difficult to change.

Because these assumptions and perceptions are so deeply and subconsciously held, it makes sense that it takes a subconscious state to access and repair them. Yoga Nidra is the deep state of meditation that allows you to do this. The process enables you to access your thinking patterns from an entirely new angle. Instead of being fully absorbed in your thoughts and identified with your emotions, you can observe them from a distance. This, in turn, makes them much easier to manage. 

Through the deep meditative state of Yoga Nidra, you have the opportunity to improve your relationship with your thoughts, thereby reducing your overall stress and embracing more relaxation in your waking state.  

 

Enhanced Cognitive Performance

The enhanced cognitive function promoted by Yoga Nidra has much to do with the space that stress reduction allows for in your brain. When overwhelmed by stress and anxiety, the mind has little room to perform well at its given tasks. With less stress, however, the mind is unhindered and freer to perform well. 

Regular Yoga Nidra practitioners find that the practice improves their memory, helps prevent cognitive decline, and enhances focused attention. Verbal, attention and self-regulatory performance were all found to improve with the intervention of Yoga Nidra. 

 

Improved Self-Esteem And Confidence

Low self-esteem and confidence have both been known to improve with regular Yoga Nidra practice as well. This finding largely derives from a recent study from two universities in Turkey

The research looked at the effects of Yoga Nidra on the self-esteem and body image of burn patients. The results found that “yoga practice increases self-esteem and improves the body image of burn patients significantly […] after yoga practice, there was a statistically significant increase and improvement in the self-esteem and body image of the experimental group.”

 

Better Sleep And Improved Physical Health

While it can certainly be effectively used for stress management, many practitioners also use Yoga Nidra for sleep. The continued practice of Yoga Nidra has been known to improve nightly sleep routines by making it easier to both fall asleep when bedtime arrives and to stay in that state.

Ironically, one of the main challenges of the Yoga Nidra practice is not to fall asleep during a session, although this is a common and ultimately benign occurrence. The true benefit of improved sleep from regular Yoga Nidra sessions lies in the practice’s ability to completely relax the body, mind, and spirit on the edge of sleep.

In addition, when Yoga Nidra improves sleep, numerous associated health problems are improved as well. The Helfgott Research Institute at the National University of Natural Medicine notes that:

“15% of the US population has difficulty falling asleep at night […] Combined with early work start times in industrialized nations, [this] can lead to significantly shortened nightly sleep durations. Short sleep durations lead to increased risk of death from coronary heart disease (48%), fatal and non-fatal strokes (15%), and all-cause mortality (12%).”

In other words, figuring out how to get more sleep into your routine is worth it for your short- and long-term health and well-being.

 

Improved Waking Mindfulness

Mindfulness can be defined as moment-by-moment awareness of life. It is a shift away from past and future-focused thinking instead of living fully in the moment. 

Additionally, mindfulness emphasizes acceptance of whatever is happening in the moment. Instead of judging your own thoughts or attempting to reject what is going on around you, mindfulness promotes the freeing idea that whatever is happening at any given time is not good or bad, right or wrong — it is just happening

So, you may be wondering, how exactly does mindfulness relate to Yoga Nidra?

Yoga Nidra is known to enhance mindfulness that carries over into waking life. This is largely due to the way in which Yoga Nidra improves self-awareness, focus, and concentration. Naturally, this means that the benefits of practicing daily mindfulness, scientifically proven time and again, extend to the benefits provided by Yoga Nidra as well. 

Among these are:

  • Overall stress reduction. 

  • Reduced rumination. 

  • Lowered emotional reactivity 

  • Improved working memory. 

  • Enhanced cognitive flexibility. 

  • Better focus. 

Yoga Nidra As Yoga Therapy

In 2010, the Surgeon General of the United States Army endorsed Yoga Nidra as a complementary alternative medicine (CAM) for chronic pain. This endorsement was based on Dr. Richard Miller’s work with iRest in military bases and veterans' clinics, as well as hospitals, addiction centers, hospices, homeless shelters, jails, Head Start programs, and Montessori schools.

Dr. Miller, a psychologist and yoga teacher, is considered one of the pioneers of the western style of yoga as therapy. He developed a specific style of Yoga Nidra called Integrative Restoration (iRest), initially designed in the 1990s to rehabilitate veterans and soldiers suffering from post-traumatic stress disorder (PTSD). iRest has since helped a variety of people. The design of the script is a secularized version of Yoga Nidra and has removed any words or images that could trigger a memory or trauma response. Miller worked with Walter Reed Army Medical Center and the United States Department of Defense, studying the efficacy of the iRest protocol with soldiers suffering from PTSD after returning from war in Iraq and Afghanistan. 

 

Contraindications

There are few risks associated with Yoga Nidra. New research shows that some meditation, especially mindfulness, does have a potential issue for people with a history of severe trauma and anxiety, depression, or PTSD. If this is the case for you, it would be recommended to work with a body-oriented psychotherapist or try a trauma-informed Yoga Nidra practice such as Dr. Richard Miller’s iRest.

  • Dissociation research

Myths And Confusion

  1. Yoga Nidra is Self-Hypnosis.

    While Yoga Nidra seems hypnotic, it goes deeper than that. In a hypnosis session, the hypnotherapist is in control of the process. In Yoga Nidra, the teacher is merely a facilitator, a guide with a script, but you set your own intention and act as the leader of your practice.

  2. Yoga Nidra is Lucid Dreaming.

    Cultivating the ability to be aware that you are dreaming is central to both Yoga Nidra and the Buddhist Dream Yoga. However, in lucid dreaming, one has little to no awareness of one's actual internal or external environment and is only cognizant of the dream realm. 

 

What Are Yoga Nidra Scripts?

Yoga Nidra scripts are the outlines for how most Yoga Nidra sessions are performed.

Unlike other forms of meditation, Yoga Nidra sessions must be performed with the verbal direction of a live or recorded instructor. The instructor will provide a guided meditation or spoken instructions that must be followed. These instructions come in the form of Yoga Nidra scripts, of which there are an endless number.

There is no predetermined way in which Yoga Nidra scripts must be delivered to practitioners. Instructors often write them according to how they individually wish to perform their Yoga Nidra meditation sessions. Some scripts are long; others are short. Some have a unique focus, such as helping practitioners improve their stress levels; some are more general. 

Most all Yoga Nidra scripts begin in a similar way. This first “phase” is formulated to help practitioners descend into the deep state of relaxation between sleep and wakefulness. The instructor’s goal is to keep practitioners awake — but only barely — through their voice and instruction. 

To achieve this state, progressive relaxation is often employed. The instructor will instruct practitioners to mentally imagine and focus on each part of their body in succession (head, jaw, shoulders, stomach, hips, etc.). Bringing awareness to the body in this methodical manner helps practitioners feel the full weight of their bodies and sync their mental and emotional state with their physical presence. The result is intensely deep relaxation.

Once these initial phases have been passed through, the next phase of deep relaxation will generally be visualization. 

Visualizations may be colors, visions of particularly relaxing settings or environments (waves on a beach, gently falling snow), or actions such as your body floating slightly off the ground or being cleansed by light.

After visualization, practitioners may be instructed to slowly and progressively begin moving their limbs and body to reawaken. Or, the deep relaxation may end up putting them to sleep, which isn’t necessarily a bad thing.

 

Yoga Nidra Script Samples

Here is an example of a short Yoga Nidra script you might encounter in a session.

Prepare Yourself: Lie on your back on the ground or on a mat. Put a cushion beneath your knees and a small rolled-up towel beneath the nape of your neck. You may cover yourself in a blanket, if you wish, and cover your eyes if it is very bright. Place one hand on your belly and the other on your chest. Close your eyes. 

 

Focus on Breathing: Begin by bringing your awareness to your breath. Take three deep breaths in and out, expanding your belly with each in-breath and deflating your belly with each out-breath. Return to normal breathing — whatever pace feels most comfortable. Then relax your arms down at your sides, with palms turned up if comfortable.

 

Focus on the Body: If you feel your mind racing with stress and worry, let go of these words and labels. Right now, we’re going to put all of our focus on the body. 

Where is your body touching the ground, and what does this sensation feel like? Feel your heels on the ground and send your awareness to first your left, and then your right heel. 

Feel each hip where it grounds itself to the floor. Send your awareness to each of these parts, and equalize them so that you feel equally grounded. Then as you breathe in, send your awareness to your entire body as a whole. Allow gravity to take it. Give yourself over to the force beneath you, and surrender your weight to the earth.

 

Progressive Muscle Relaxation: Bring your awareness to the soles of your feet. Now, just the sole of your left foot. Let it instantly release and slacken. Let gravity have more of it. Feel the weight of it, and think, “let go.”

[At this point, your instructor will progressively go through each of your body parts from the soles of your feet to the top of your head, following the same pattern of awareness and letting go.]

 

Visualization: Imagine the color purple. Purple all around you, soft and light. Now, allow the color to fade away slowly. Replace the purple with the warm glow of the sun. You are lying on the grass of a beautiful field, lit with rays of sunshine. The warmth bathes you and is the perfect temperature. The light sound of wind through the trees puts you at ease. 

Imagine yourself smiling. See the soft waves of a lake lapping against the shore, covering, then exposing the smooth, soft surfaces of hundreds of sparkling stones. Breathe in the serenity of the moment. Give yourself over to it. You are heavy. Your body is one with the soft glow of the sun. You’re being breathed. You’re being reenergized and refueled. The space embraces and cradles you.

 

Sankalpa: State your Sankalpa, your heart’s deepest longing, repeating it to yourself, internally, three times, in the present tense. Feel it, now, as the present truth. And so it is.

 

Reawaken: Let’s begin ascending to a waking state. Begin by softly rubbing the pads of your forefingers against your thumbs on either hand. Gently flex your toes back and forth. Very carefully, unleash your knees from their positions and bring each one toward your chest, one at a time. 

Continue deep breathing. Gently open your eyes. Slowly, roll to one side, and brace your hands on the floor. Pushing into the ground with your hands, move your upper body to a seated position and softly wiggle your shoulders and spine. Remove the cushion from beneath your knees. Dip your chin and allow your neck to soften. Feel great relief, gratitude, and receptivity.


Yoga Nidra: Frequently Asked Questions

 

Can Yoga Nidra replace sleep?

No, Yoga Nidra cannot replace sleep. However, when done correctly, Yoga Nidra brings us to the edge of sleep. This makes it easy to think it can be used to replace sleep, but we do need both. Yoga Nidra simply helps us explore consciousness while in a state of relaxation. Practicing Yoga Nidra before bedtime can prepare us to reach a more restful and deep stage of sleep. This may reduce the length we rest while obtaining the full benefits of a longer sleep. Practicing Yoga Nidra can prepare us for sleep but does not replace it. Although it is not a substitute for actual sleep, one hour of Yoga Nidra by experienced practitioners is equivalent to four hours of sleep due to the brain waves experienced along the way.

 

Is Yoga Nidra a guided meditation?

Yoga Nidra is very similar to a guided meditation but does have some distinct differences. During meditation, you are sitting up and embrace a waking state of consciousness. When done correctly, meditation makes it possible for us to enter and remain in the theta state. This is the state we go through before entering the delta state - the state of the deepest sleep cycle. With Yoga Nidra, on the other hand, you are lying down and moving into a deep state of conscious awareness sleep. The goal during Yoga Nidra is to enter the delta state, which is a deep healing state. When done correctly, you can experience an even deeper brain-wave state where your brain is without thought. This profound state cannot be reached during sleep.

 

Is Yoga Nidra hypnosis?

No, Yoga Nidra is not hypnosis. Although both begin with a guided relaxation to prepare the mind and body, they both go two very different ways.

 

Why does Yoga Nidra work?

In simple terms, Yoga Nidra helps activate the relaxation response. This can improve the body’s nervous and endocrine systems functioning, which affect your hormones. Yoga Nidra decreases anxiety and boosts your mood while also helping regenerate and repair cells.

 

How often should you do Yoga Nidra?

Yoga Nidra can be practiced as frequently as you want. However, if you wish to obtain the full benefits of the practice, it is recommended that you participate regularly. This may be daily to several times per week. Consistent practice of Yoga Nidra is the key to obtain optimal results.

 

When should you do Yoga Nidra?

You can practice Yoga Nidra at any time of day. However, it is not recommended right after eating because you will be more likely to fall asleep. Although it is okay to do so, the goal of Yoga Nidra is to remain alert and awake. Therefore, by falling asleep, you will not obtain the many benefits. Practicing in the morning can be a beneficial way to start your day. In addition, Yoga Nidra before bed can also relax your body to help you get a more restful and deep sleep.

 

Additional Resources

  1. Yoga Nidra - Satyananda Yoga Nidra
  2. Kamini Desai
  3. Richard Miller

References

  1. American Psychological Association What are the benefits of mindfulness? 
  2. Bernier, J. (2020, September 3). Yoga Nidra 101: The Practice of Psychic Sleep. BeYogi. https://beyogi.com/yoga-nidra-practice-psychic-sleep/#:~:text=Perfect%20timing,before%20you%20go%20to%20sleep.
  3. Brody, K. (2017, November 1). Yoga Nidra for Sleep: The Benefits of Guided Yoga Nidra Meditation. Yoga Journal. https://www.yogajournal.com/meditation/your-brain-on-yoga-nidra/#:~:text=Both%20meditation%20and%20yoga%20nidra,anxiety%20and%20improve%20your%20mood.
  4. Health Essentials from Cleveland Clinic. (2020, September 14). What Is Yoga Nidra? Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/what-is-yoga-nidra/#:~:text=Meditation%20makes%20it%20possible%20for,to%20get%20through%20yoga%20nidra.
  5. Jamila. (2017, August 24). A Beginner's Guide to Yoga Nidra. Beginner's Guide to Yoga Nidra. http://jamilatheobold.com/2017/08/24/yoga-nidra/#:~:text=Regular%20practice%20
  6. Lusk, J. (2021, March 3). Yoga Nidra and Sleep. Wholesome Resources. https://wholesomeresources.com/yoga-nidra-sleep/.
  7. Parker, S. (2019). "Training attention for conscious non-REM sleep: The yogic practice of yoga-nidrā and its implications for neuroscience research". Progress in Brain Research. 244: 255–272. doi:10.1016/bs.pbr.2018.10.016. ISBN 9780444642271. PMID 30732840
  8. Pocket Guide to Interpersonal Neurobiology: An Integrative Handbook of the Mind (Norton Series on Interpersonal Neurobiology) . W. W. Norton & Company. 
  9. Ozdemir A, Saritas S. Effect of yoga nidra on the self-esteem and body image of burn patients. Complement Ther Clin Pract. 2019 May;35:86-91. doi: 10.1016/j.ctcp.2019.02.002. Epub 2019 Feb 4. PMID: 31003692.
  10. https://www.researchgate.net/publication/329903190_Outcome_of_yoga_nidra_practice_on_various_mental_health_problems_and_general_wellbeing_a_review_study
  11. Markil, Nina; Whitehurst, Michael; Jacobs, Patrick L.; Zoeller, Robert F. (2012). "Yoga Nidra Relaxation Increases Heart Rate Variability and is Unaffected by a Prior Bout of Hatha Yoga". The Journal of Alternative and Complementary Medicine. 18 (10): 953–958. doi:10.1089/acm.2011.0331. PMID 22866996.