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We all experience stress—most of us, more often than we’d like. In a 2024 poll by the American Psychological Association, 53 percent of Americans reported that stress impacts their mental health. Not to mention stress can take a toll on our physical health as well. Enter yoga nidra, a calming practice that some liken to guided meditation. Similar to other types of yoga, yoga nidra addresses the mind and body to help you unwind and relieve tension. And you don’t need more than 10 minutes to receive its benefits.
What Is Yoga Nidra?
Also known as “yogic sleep,” yoga nidra is a practice that guides you into a meditative state without any physical movement. It can help you effectively manage stress by activating the parasympathetic nervous system, the part of your body that controls rest and digestion.
Through yoga nidra, you can access a realm of consciousness that exists between waking and sleeping, combining an alert awareness of the mind with total relaxation of the body.
Practicing yoga nidra has been linked with reduced anxiety, improved sleep, even enhanced immunity and focus. Whether you’re having trouble sleeping or tend to get distracted during the day, this type of yoga can help alleviate the stress that impacts many aspects of your life.
10 Minute Yoga Nidra Practice to Lessen Stress
Julie Lusk, an expert in stress relief through yoga, meditation, relaxation, and guided visualization techniques, shares a yoga nidra practice adapted from her book, Yoga Nidra for Complete Relaxation & Stress Relief that you can do at home. Take your time as you move through the sequence, pausing often to feel the benefits of the practice.
1. Draw Your Awareness to Your Breath
Start by sitting or lying down in a comfortable position. Then begin using your breathing to create a relaxing experience. Slowly breathe all the way in and all the way out. Each time you breathe out, release any tightness or tension you may have. Tightness may be in the form of physical tension, mental confusion, or emotional distress. Imagine letting it all go with each exhalation, like clouds disappearing.
2. Focus on Your Body
Draw your attention to your feet. Take a nice, big breath in and feel them softening and relaxing each time you breathe out.
The next time you breathe in, let your awareness fill your legs. When you slowly breathe out, allow your calves, knees, and thighs to release and let go more and more with each exhalation..
Wrap your awareness around your hips, breathe in deeply. Feel them soften as you breathe out. Imagine they are sinking and settling into the chair or floor with each exhalation.
Focus your attention on your back. Breathe in. As you breathe out, feel the tension in your back dissolve, letting go more and more each time you breathe out.
Surround your shoulders with your awareness. Breathe in and, as you breathe out, feel them releasing the tightness and the soreness, soothing your shoulders with your slow and easy breathing.
Let this relaxed feeling begin flowing down around your shoulders, soothing your arms and hands with peace and quiet.
Become aware of your mouth. Breathe in and unclench your teeth. Let your lips part slightly. As you continue breathing gently and softly, let your nose and cheeks smooth out, allowing your eyes and forehead to soften.
Imagine letting your pores open and breathe, feeling yourself releasing and expanding.
3. Imagine Your Own Sanctuary
As you relax deeper and deeper, let yourself be reminded of a quiet, personal sanctuary—an extremely comfortable and safe place where you feel surrounded with exactly what you need. Bring it alive by using all your senses.
This is a special place to feel protected and safe and understood, where you can spend some time getting to know the real you, the person you were meant to be. And feeling safe to be who you really are. And fully capable of finding answers to your questions. Treat yourself to some time to explore this special feeling and space.
4. Return to Your Breath
After a while, allow your attention to come back to your breath, feeling more wholesome and real, and feeling your energy improving with each breath.
Whenever you’re ready, begin to stretch your body, wiggle your fingers and toes, and open your eyes, feeling refreshed and renewed.
Reprinted with permission: New Harbinger Publications, Inc. Copyright © 2015 Julie Lusk
This article has been updated. Originally published February 1, 2016.