An Introduction to Yoga Nidra
A perspective on this practice
Hello, my friends!
Yoga Nidra is a profound practice that changed my life (and I hope it will change yours).
This is a non-active meditative practice that works for so many people! Even my clients who have struggled with other, more “traditional” forms of meditation have found that Yoga Nidra works for them.
If Yoga Nidra is new territory for you... fantastic! This practice is wonderfully accessible for beginners (trust me, if I could figure it out, you absolutely can).
If you're already a seasoned yogi, that's also fantastic! I'm confident you'll still discover something fresh and enriching here. There's always another layer to peel back, isn't there?
Right away, I want to ease any nerves you might have: there isn’t a single “correct” way to practice Yoga Nidra—nor, in my book, is there a “wrong” way. Over the years, my clients have blended Yoga Nidra into all sorts of unexpected routines, and it warms my heart to see them making the practice truly their own. If it resonates with you, it’s doing its job. I’m all for a little rule-breaking if it helps us grow!
This article is a quick overview that touches on:
What Yoga Nidra is and why it’s so beneficial (especially for creative souls)
How to begin your own Yoga Nidra practice
My personal perspective on how this practice can support us
Let’s dive in, my friends.
What Yoga Nidra is and why it’s so beneficial
Yoga Nidra, sometimes called "yogic sleep," guides you to a profoundly restful state between being awake and asleep—that delicious twilight zone where your body gets the restoration it craves while your mind remains in a gentle state of awareness.
It’s like pressing the “pause” button on all the tension and noise in our minds, freeing up space for creativity to flow more naturally. In this dreamlike stillness, we often uncover fresh perspectives, find solutions to problems that once felt unsolvable, and release the stresses that keep our best ideas buried.
A key component of Yoga Nidra is the Sankalpa, or heartfelt intention.
I like to think of this Sankalpa as planting a seed of positive change in the fertile soil of your subconscious—a seed that's uniquely yours, something that resonates deeply with your authentic self.
Remember when you were a kid and could believe absolutely anything was possible? Your Sankalpa taps into that beautiful, limitless thinking.
By weaving your Sankalpa throughout your practice, you gently remind every part of your body, mind, and soul of where you’d like to grow.
Whether you’re looking to overcome limiting beliefs, rest more deeply, unlock your own creative wisdom, or simply turn down the volume on the endless internal chatter, your sankalpa becomes a guiding light, gently steering you toward the life you envision.
A Typical Yoga Nidra Structure
While different teachers may add their own style and flavor (remember, I’m a rule breaker), most Yoga Nidra practices include these core steps:
Settling or Initial Relaxation: Find a comfortable position, usually lying down or seated, then consciously relax your body and mind, allowing tension to melt away.
Intention or Sankalpa: Recite your sankalpa (your resolve or intention). This is the seed you’re planting for personal growth or creative breakthrough.
Body Rotation: Gently move your awareness throughout your body, from the tips of your toes to the crown of your head. This rotation helps you let go of physical tension and remain present.
Breath and Energy Awareness: Focus on your breathing and notice the flow of energy within. With each inhale and exhale, you sink further into relaxation.
Sense Perception: Engage your senses by linking mental or physical stimuli to your inner experience. This could mean noticing sounds, smells, or other sensations—always from a place of relaxed observation.
Visualization: Allow your mind’s eye to paint a scene in the chidakasha (the dark, quiet space you perceive when your eyes are closed). This step offers a chance for introspection, creativity, and self-discovery.
Sankalpa (Again): Recite your Sankalpa once more, reinforcing your intention and solidifying its roots in your mind.
Externalization: Gradually shift your awareness back to your surroundings. You might begin by wiggling your fingers and toes, gently taking your time to return to an alert, wakeful state.
This balanced flow can feel like a cozy journey into rest, renewal, and deeper self-understanding. As you progress, you’ll likely discover how beautifully this practice aligns with your creative spark—making room for more inspiration, freedom, and genuine self-expression.
How to begin your own Yoga Nidra practice
Let’s start with the basics: you, a quiet spot, and something to play the audio (be it a phone or computer).
That’s truly it.
However, if you'd like to get a bit fancier or comfier (and who doesn't love a comfort upgrade?), here are a few of my favorite add-ons:
Blanket
Truth time: 99% of people get cold. Could you be in that 1% who doesn’t? Sure! But you’re far more likely to interrupt your practice looking for a blanket than to toss one off mid-way. Better safe than shivery, right?Eye Pillow (or Something to Cover Your Eyes)
Trust me on this one. Even a little bit of extra light can keep your mind buzzing, so blocking it out can help you truly settle in. If you’re not a fan of anything on your face, start small—fold a tissue or two—and work your way up to a soft cloth or towel.Pillow
Most people appreciate at least a small pillow under their head and neck for extra support. Go with whatever helps you feel like you’re gently floating on a cloud.Bolster / Another Pillow
A bolster or second pillow under your knees can make a world of difference, especially for your lower back. It’s all about dialing up the comfort level.Headphones
These can help immerse you more deeply in the experience—especially if you’re sharing space with ambient noise or curious pets.
Finding Your Yoga Nidra Pose
Yoga Nidra is usually practiced lying down on your back in Savasana—arms a few inches away from your sides, palms facing upwards. Listen closely to your body because you’ll be here for a while.
Adjust as needed to find your sweet spot.
If there’s a slight annoyance now, trust me, it’s not going away by magic. Make yourself comfortable from the get-go, and you’ll thank yourself later.
A Few “Maybe Not’s” to Keep in Mind
Unsupervised Candles/Flames: Yes, they’re lovely. No, you don’t want to nod off with them burning unattended.
Incense/Candles/Essential Oils: While scents can be soothing, they also engage your sense of smell and might pull you out of the deep relaxation we’re aiming for—just like extra light can.
Anything You’re Not Comfortable With: This is your practice, your journey. If something doesn’t feel right or safe, skip it without hesitation.
In short, Yoga Nidra is about resting, renewing, and letting go in a way that supports and nurtures you. Gather up whatever helps you relax and leave anything that doesn’t. Your only job is to arrive ready to breathe, sink in, and welcome a well-deserved pause.
My personal perspective on how this practice can support us
For me, rest isn't just a break in the action—it's a potent liminal space where our deeper wisdom has a chance to surface.
I remember the first time I truly experienced this; I'd been wrestling with a creative block for weeks, pushing harder and harder until I finally collapsed in exhaustion.
It was only then, in that forced stillness, that the solution appeared—not with fanfare, but with a quiet certainty that had been waiting patiently for me to stop thrashing about.
When we step away from the constant hum of doing (and oh, how we creative types love to do), our minds can finally tap into that quiet reservoir of insight, intuition, and, yes, creativity.
And that's precisely what Yoga Nidra offers: a safe, nurturing container to let our busyness settle so the innate brilliance within us can rise to the top. It's like letting a murky glass of water sit undisturbed until the sediment falls away and clarity remains.
One of the reasons I love weaving Sankalpa (intention) into these sessions is that it helps us gently uproot limiting beliefs from the inside out.
I've watched my own "I'm not enough" stories gradually lose their grip through this practice. By planting a heartfelt resolve—whether it's a simple phrase or a more elaborate intention—we invite every layer of our being (body, mind, and spirit) to embrace positive change. In that state just between waking and sleeping, the mind softens enough to absorb new possibilities.
When we link rest, intention, and creativity, the result is effortless restoration. Instead of pushing through exhaustion or trying to "power" our way to new ideas, we allow the mind and body to find natural harmony. From there, breakthroughs often come with surprising ease.
I can't count how many times I've emerged from a Yoga Nidra session with exactly the creative solution I needed—not because I was hunting for it, but because I finally gave it space to find me.
Whether your goal is to dissolve a nagging inner doubt (hello, imposter syndrome), ignite a spark of inspiration for your next project, or simply feel more like yourself after weeks of running on empty, Yoga Nidra meets you at that threshold moment, offering gentle support, clarity, and renewal.
In my experience, rest reveals us by creating just enough stillness for our truest insights to emerge.
If you've been feeling drained, stuck, or creatively blocked, consider this your invitation to lie down, tune in, and let your Sankalpa guide you toward the vibrant possibilities waiting below the surface.
Sometimes, the most powerful breakthroughs happen when we finally allow ourselves to rest.
And isn't that a relief?
That the answer isn't always to work harder, but sometimes to simply let go and trust what emerges in the quiet.