Yoga Nidra 10 Minute Sleep Meditation

What to Expect from This Session

Yoga Nidra, often called “yogic sleep,” is a deeply restful practice designed to take your mind and body into a state between waking and sleeping. In this 10-minute guided session, you’ll be gently led through breath awareness, body scanning, and visualization techniques that activate your parasympathetic nervous system—your body’s rest-and-digest mode.

More: New to the practice? Check out our Yoga Nidra for Beginners guide to learn the basics and start your journey toward deeper rest.

Whether you’re new to Yoga Nidra or returning to the practice, this short session is ideal for winding down at the end of a busy day or as a mid-day recharge to ease stress and tension. No previous experience or flexibility is required—just find a comfortable, quiet space and let yourself fully relax.

Tips for Getting the Most Out of Your Practice

1. Set the Scene: Dim the lights, silence notifications, and find a cozy position—either lying flat on your back or reclining slightly. Use a pillow under your knees or a weighted blanket if it helps you feel more grounded.
2. Use Headphones: Listening with headphones can create a more immersive experience and help reduce outside distractions.
3. Stay Still, But Alert: Yoga Nidra is not about falling asleep (though it’s fine if you do). The goal is to remain aware as your body drifts into deep relaxation.
4. Repeat for Better Results: Like any practice, consistency helps. Doing this a few times a week—or nightly—can improve your sleep quality, reduce anxiety, and help regulate your nervous system.
5. Post-Practice Wind Down: If you’re doing this before bed, allow yourself to stay relaxed afterward. Avoid jumping into screen time or stimulating activities. Let the calm carry you into sleep.

Why Yoga Nidra Works

Studies show that Yoga Nidra can significantly reduce symptoms of insomnia, anxiety, and chronic stress. By guiding your attention inward and calming mental chatter, it helps reset your nervous system and promote better sleep. Even a 10-minute session can mimic the benefits of deep rest, making it a powerful tool for anyone struggling to quiet their mind at night.