15 Minute Yoga Nidra Sleep Meditation

What This 15-Minute Session Offers

This extended 15-minute Yoga Nidra session is perfect for those looking to drop deeper into relaxation and restore both body and mind. You'll move through a calming sequence of breath awareness, progressive body scanning, and intention-setting—also known as sankalpa. It’s like a power nap for your nervous system but with mindful awareness intact.

This session is particularly helpful for easing evening restlessness, recovering from a mentally draining day, or simply carving out space for self-care before bedtime.

How to Prepare for Your Practice

• Get Cozy: Lie down in a quiet, dimly lit room. Support your neck and knees with pillows, or try using an eye mask or light blanket to signal to your body it's time to rest.
• Minimize Distractions: Mute notifications and let others know you’re taking time to unplug. Try using a white noise machine or ambient sounds if background noise is an issue.
• Stay Present: If your mind starts to wander (it will), gently guide your focus back to the voice guiding you. The point isn't perfection—it's presence.
• Use This Anytime: While it’s great before bed, you can also use this session as a midday reset or post-workout recovery aid.

Why 15 Minutes Can Work Wonders

A 15-minute Yoga Nidra session activates your parasympathetic nervous system—the part of your body responsible for “rest and digest.” This can lower your heart rate, reduce cortisol levels, and even improve your sleep quality over time. Regular practice has been shown to help with anxiety, burnout, and even mild insomnia.