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Yoga Nidra and Sleep
Who couldn’t use some extra shut-eye? Sleep is vital to our health and sleep experts tell us we need an average of eight hours at a shot. 
Even if there’s time for sleep, many of us have trouble getting to sleep or staying asleep. Let’s take a look yoga nidra and sleep. Yoga nidra can help in replenishing ourselves, can be used as a natural sleep aid, and more.
Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It is when your bodymind is actually in deep sleep but with one big difference – you remain consciously aware. This is done by going through a series of techniques to systematically get physically, energetically, mentally, emotionally relaxed. In addition, yoga nidra sparks intuition, unconditional joy, and a timeless, spacious sense of being. Witness consciousness is experienced and even surpassed. Due to the fertile brainwave states experienced, it’s also entirely possible to make positive behavior and personality changes. See the yoga nidra FAQ on setting intentions and sankalpas here.
In fact, while not a substitute for actual sleep, one hour of yoga nidra practice is equivalent to four hours of sleep. This is due to the series of brain waves experienced along the way. (Saraswati 1998, Kumar 2008) With practice, you’ll eventually be able to enter the delta brainwave state but remain aware. It resembles what it feels like to be on the verge of being awake and asleep. The conscious experience of deep sleep is what makes it so restorative and unique.
Yoga nidra can also be practiced at bedtime as a sleep aid. Layer after layer of stress is cleared out so it doesn’t follow you to bed and disturb sleeping. Using yoga nidra techniques as a sleep aid should not be confused with the yoga nidra experience itself. Be careful or you will find it difficult to practice yoga nidra itself and will fall into deep sleep instead.
Yogic sleep is also a play on words of sorts. It refers to how most of us are walking around “asleep” and unaware of our True Self, the indestructible aspect in each of us that is already peaceful, joyful, wise, soulful, luminous, and loving. Whereas, the yogi is awake to one’s True Self no matter what the state of consciousness – waking, dreaming, deep sleep. Realizing this enables us to recognize the true nature of oneself and reality so we are not swayed by the changeability and unpredictability of thoughts, feelings, beliefs and such. Yoga nidra helps us experience and realize this.
In short, yoga nidra is super sleep!
How to Experience Yoga Nidra
Like all worthwhile things, regular practice yields the best results.
- Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
- Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
- Experience yoga nidra on video/audio.
- Attend a virtual yoga nidra class held weekly on Zoom.
- Take a yoga nidra teacher training course and earn a certificate.
- Get a book or audio below.
Get Related article:
Resources: Books, Recordings & More
Get yoga nidra downloads here.
Sleep Well | Yoga Nidra CD Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.
Yoga Nidra can stop tension in its tracks with a wonderfully, powerful & unique state of deep relaxation, mental clarity & insightful awareness.
These practical, empowering relaxation exercises, meditations that soothe and visualizations that renew are based on classic yoga and backed by modern science. They’ll help you unwind, replenish, and feel refreshed with durable peace and unconditional joy.
CLICK the blue title link above to find out more...
Experience peace and deeply restorative rest that heals your body, mind & spirit. Features 24 Yoga Nidra scripts written by author Julie Lusk and 12 of the world's master teachers. Enjoy 6 levels of relaxation for a joyful meditative experience. Learn to use yogic sleep to revitalize your inner reservoir of intuitive understanding and unconditional joy. Audiobook available.
CLICK the blue title link above to find out more...
Yoga Nidra Essentials CD Find your calm spot. Brighten your energy. Enjoy a more meaningful life. Experience 6 levels of relaxation. Reclaim optimal health for your body, mind & heart. Laura says "My focused mind easily. I was 100% worry-free. It's wonderful." By Julie Lusk, 6-time author. Digital downloads available.
Julie Lusk, MEd, E-RYT 500, has over 35 years of expertise in stress relief, yoga, relaxation training, 
guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com
Yoga Nidra Meditations Audio Supplement
Welcome!
Thanks for purchasing the audiobook
Yoga Nidra Meditations: 24 Scripts for True Relaxation by Julie Lusk
Use this guide as a supplement to the audiobook
FYI
- Acknowledgements and Testimonials are here (pdf)
- Audio Contributor’s List here (pdf)
- Print book here
- eBook here
- Audible book here
- Full catalog of Julie’s books, recordings and more good things are here
- Amazon author page
Chapter 1 – Yoga Nidra Essentials
- Yoga Nidra Practice Chart – Here
- References and Documentation for Yoga Nidra Benefits for the body and brain – Here
- Figure 1: Atma Kosha Labyrinth Diagram © 2015 Julie T. Lusk
Chapter 2 – Guidelines for Personal Practice
- Savasana: Yoga’s Relaxation Pose | Description and pictures are here
Appendix 1 – Pratyahara and the Rotation of Consciousness
Sensory Motor Cortex of the Brain (c) 2015 Julie T Lusk
Used with permission from Yoga Nidra For Complete Relaxation & Stress Relief, page 116. All rights reserved.
Appendix 2 – Chakras: Subtle Energy Centers
- Go here for more info on chakras. See a handy chakra chart. Get a Chakra Energy Flow Meditation
- Figure 4: Chakras with symbols and locations
Glossary & Pronunciation Guide pdf
Recommended Resources pdf
- Books, recordings, trainings, etc. here
Bibliography & References pdf
Contributor’s List pdf
- Here (pdf)
The Sa Ta Na Ma Meditation CD & Download is here.
It’s been so rewarding to see so many of you getting excited about practicing the Sa Ta Na Ma meditation technique for memory improvement, mental focus, cognition and more.
However, everybody always asked how to keep track of the timing. After all, there is a specific method to follow as described here.
Finally, we have a CD and a digital download that will easily keep track of the timing for you! Just follow along with this beautiful chorus of voices.
Sa Ta Na Ma
Kirtan Kriya Meditation
Click HERE to buy this downloadable digital album
(MP3, AAC, M4A)
$7.99
Sa Ta Na Ma is a powerful mantra. Scientific studies show this 12-minute meditation increases memory, concentration, cognition, calmness & more. Repeating the mantra out loud, whispered & silently while doing simple finger movements (mudras) is done. A beautiful chorus of voices keep track of the time for you. A brief intro gets you off to a successful start. Digital downloads are available.
More Resources…
- Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.
- Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory.
- Link to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
Details Power of Presence CD
Power of Presence CD
Written and narrated by Julie Lusk
Original instrumental music by Tom Laskey
Gain the benefits of meditation with comfort and ease. You'll soon solve workplace stress and easily handle personal challenges and health issues. CLICK the blue title link above to find out more... Digital downloads are available.
Be Calm, Clear Confident. Listen to the Power of Presence. Perfect for relaxation and to swiftly gain the benefits of mindfulness meditation with comfort and ease. You will soon solve work stress and easily handle personal challenges and health issues with this recording.
This recording has relaxation, breathing, imagery, and affirmation exercises from Julie Lusk’s book, Yoga Meditations.
Power of Presence CD
Track Sequence
- Introduction
Tips to optimize your relaxation experience. - Sinking into Sensation
Feel delightfully alive, alert, and mindful. - Energy Breathing Exercise
Achieve balanced, relaxed energy - Cultivate the Positive
Establish wholesome traits in
yourself with affirmations. - Everybody is Here
Beautiful music by Tom Laskey
Your Power of Presence is a very fine CD! Congrats!! Thumbs up, 5 stars!!!
Belleruth Naparstek
Health Journeys guided imagery creator
Power of Presence is being used by:
- American Cancer Society
- Wellness Community
- American Heart Association
- Virginia Tech
- Douglas Elementary School
- Mary Maguire Foundation
- Hospice of Cincinnati
- More
Candace Alexander, M.Ed., CHES
Director, Cultural Health Initiatives
American Heart Association
American Stroke Association
Julie leaves quite an impression upon those she touches through her work. Her passion and compassion for creating guided imagery and relaxation scripts and CDs literally change peoples’ lives. She has set the standard in this field and addressed the need for more preventative work for those who are predisposed to or have already experienced cardiac and cerebrovascular health issues. Go Red, a special project of the American Heart Association uses her CD’s.
- ************************Gain the benefits of meditation with comfort and ease. You'll soon solve workplace stress and easily handle personal challenges and health issues. CLICK the blue title link above to find out more... Digital downloads are available.
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