Yoga nidra: a self-healing technique

Yoga Nidra is a simplified version of Tantric kriyas, or movements, designed by Swami Satyananda Saraswaty. It is, simply put, a state of dynamic sleep in which the mind is relaxed to a brain wave state bordering just above true sleep. Thus it is a deep relaxation technique, harmonzing your deep unconscious mind.

Yoga Nidra is known for bringing peace and clarity. A complete physical, mental and emotional relaxation technique, it controls & balances emotions and support confidence development.



Yoga Nidra is beneficial for a person experiencing any of the following:

  • Depression
  • Stress
  • Hypertension
  • Learning disorders
  • Long-standing anxiety
  • Lifestyle disorders
  • Stress-related disorders


The technique

Duration: 30-40 minutes


  1. Find a peaceful space without any disturbance.
  2. Lie down in a supine position on the floor.
  3. Adopt Savasana posture (Corpse Pose) and use blanket if needed to support the neck or under your knees.
  4. Avoid lying in bed or on a cushion. Keep your body straight and palm facing upwards, relax.
  5. Close your eyes and relax your eyes, forehead, cheeks and mouth. Allow the mouth to open slightly if this is more comfortable.
  6. Promise yourself that you will not fall asleep and will be awake throughout.
  7. Become aware of your breath. Observe your inhales, exhales, and pauses in between, lengthening each of them naturally.
  8. Welcome all your memories, thoughts and emotions (both positive and negative) as they come.
  9. Let all your thoughts flow within you. Don’t restrict any thoughts.
  10. Accept yourself completely, including any problems that arise in your mind. Remind yourself that in this moment, none of them matter.
  11. Allow yourself to be neutral.
  12. Observe yourself.
  13. Continue to breathe in this state of neutrality, allowing each exhale to become a release of tension or worry, and each inhale a drawing in of peace and love. A stage comes eventually where you feel stable, light and empty.
  14. Now your thoughts are free, completely neutral and life is in your hands. Choose to be happy and serene, living exactly the way you want.
  15. Now your mind is stable and clear. Visualize an image that is peaceful to you, such as a beach shore or beautiful temple. The image should help you feel calm as well as focused. Concentrate on the image and explore it deeply.
  16. Continue to observe the breath.
  17. You are in a deeply relaxed state.
  18. Stay here for as long as you like, at least 7 minutes.
  19. Eventually return your awareness to your body. Stretch your limbs, beginning with your toes and fingers.
  20. Roll slowly onto your right side and pause here until you feel stable enough to rise into a seated posture, eyes still closed. Breathe a few deep rounds, slowly opening your eyes.
  21. Experience the gratitude of your experience and wish yourself peace.

About the author

  • Jamila Colozzi

    Jamila is a certified Ayurvedic Wellness Counselor (AWC), Yoga Teacher (CYT) and Level I Reiki Practitioner. She earned her Bachelor of Arts (BA) in Literature & Journalism from New York University and channels her combined marketing skills, artistry and ancient wisdom to spread content seeds that elevate the attention economy, promote healing and radical planetary growth. In her dedication to...


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