Nidra

Nidra is a Sanskrit term meaning sleep. In everyday usage it refers to the state of sleep, but in philosophical and yogic contexts it also designates a distinct state of consciousness characterized by absence of sensory awareness and mental activity, often described as the transition between wakefulness and dream states.

In classical Indian philosophy, the mind is said to experience four states: waking (jagrata), dreaming (svapna), deep sleep (shushupti), and a transcendent awareness beyond these states (turiyā). Nidra is commonly associated with shushupti, the deep sleep state in which dreams are absent and conscious control is minimal, yet vital processes and regenerative functions may still occur. Some traditions view nidra as a potential doorway to higher consciousness when combined with disciplined awareness.

Yoga Nidra, a modern practice within yoga, is a guided method of intentional rest that aims to bring practitioners to a state between wakefulness and sleep while maintaining conscious awareness. Typically performed lying down, the practice involves a series of steps such as setting an intention (sankalpa), systematic awareness of different body parts, breath awareness, and guided visualization, culminating in an integrated sense of refreshment and clarity. Sessions usually last 20 to 40 minutes and are often led by an instructor or audio.

Historically popularized in the 20th century by Swami Satyananda Saraswati and the Bihar School of Yoga, Yoga Nidra has become widely taught in yoga teacher trainings and therapeutic contexts. Reported benefits include reduced stress and anxiety, improved sleep quality, and greater emotional regulation, though evidence varies and larger, robust trials are still sought. It is generally considered safe for healthy individuals, with caution advised for those with certain trauma histories or medical conditions.