Yoga nidra · 27 min
Yoga Nidra
Lie still and let your attention travel through your whole body until you rest in the quiet space between sleep and waking.
With
Katia KulykRated4.831K plays
- Level
- Beginner friendly
- Style
- Yoga nidra
- Sound
- Voice only
- Best time
- Evening or before sleep
About this session
- Deepens rest
- Relaxes the body
- Quiets the mind
- Builds inner awareness
This is a full yoga nidra, the practice of yogic sleep, led by Katia Kulyk. You lie in Shavasana, set an intention, then follow her voice as she names body parts one by one, from fingers and toes to the roots of your hair, before you rest on a series of images.
It suits evenings when you want to wind down, or any time you want deeper rest than a short breathing practice gives. Come to it with time to spare, a flat place to lie, and no need to do anything except listen.
After the session
01
A body gone heavy
Feel every part settle into the floor.
02
A quieter mind
Set thoughts aside and rest your attention.
03
A clear sense of purpose
Begin with an intention you chose yourself.
04
Rest without falling away
Stay softly aware between sleep and waking.
Who it’s for
Yes, if…
- Anyone who wants to unwind properly at the end of the day
- People who find it hard to switch off before bed
- Meditators curious about yoga nidra, or wanting a deeper practice
- Anyone who likes a slow, steady guide to follow through the body
Not now, if…
- Those looking for an energising or quick practice
- People who prefer silent meditation, since this is guided throughout
- Anyone who doesn't want to stay still for a long stretch
Questions people ask
Still unsure? Ask your assistant anything about this session.
What is the intention at the start for?
After you settle in Shavasana, Katia asks you to turn to your heart and ask what your purpose is for this practice. It might be deep rest, or looking into a particular sensation, belief or emotion. You feel that purpose with your whole body and mind, and later you repeat it silently.
Why does the body scan happen more than once?
The first pass is about relaxing: you name a part, and use your will to release tension there. After that, she says you no longer try to relax anything and simply hold your attention where she calls. She goes through the right side, then the left, then both sides together from the feet upward, so it becomes easier to follow each time.
What do I say to myself in the middle of the practice?
While you notice your whole body, from the top of your head to your toes, you silently state your intention. The words include "This is my body. This is my mind. I am ready for yoga nidra," and the aim of keeping your consciousness between sleep and awake.
What are the images for, and what do I do with them?
Katia names things one at a time and you picture each, resting your consciousness on it. They include a burning candle, an upside-down triangle, a pink lotus on a pond, snowy mountains, a starry night, a full moon, a calm lake and a sleeping animal curled up. You don't need to hold onto them. Just let each appear and move on.
What happens in the final minutes?
She asks you to see yourself in Shavasana as if in a mirror above you, then to let go and forget your body exists. You are left with the feeling of a body at full rest and a mind at full peace. There is no abrupt wake-up: you stay in that state until you are ready to finish.
Is yoga nidra the same as falling asleep?
Not quite. Its name means yogic sleep, and the aim here is to keep your consciousness between sleep and awake. You are asked to stay motionless and keep following her voice. If you drift off at night, that is fine, but the practice itself invites gentle awareness.