Yoga Nidra Practice Library
Guided audio practices for deep rest, nervous system reset, and the cultivation of restorative sleep.
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01Yoga Nidra Practice LibraryGuided audio practices for deep rest, nervous system reset, and the cultivation of restorative sleep.
Yoga Nidra Practice Library
Guided audio practices for deep rest, nervous system reset, and the cultivation of restorative sleep.
Yoga Nidra, or “yogic sleep,” is a systematic method for inducing a state of conscious deep rest that sits at the threshold between wakefulness and sleep. In this state, the body experiences the same physiological restoration as deep sleep while the mind remains gently, effortlessly aware.
The practices in this library are drawn from the Bihar School tradition and the iRest protocol developed by Richard Miller, Ph.D., and have been sequenced specifically for the Nidra Sleep Pathway™ by Gillian May. Each practice targets a specific dimension of sleep preparation, nervous system regulation, or restorative rest.
02How to Use This LibraryThese recordings are designed to be used as part of your Nidra Sleep Pathway™ protocol.
How to Use This Library
These recordings are designed to be used as part of your Nidra Sleep Pathway™ protocol. We recommend beginning with the foundational practices and progressing through the library in sequence. As you develop familiarity with the technique, shorter or more targeted practices can be incorporated into your pre-sleep routine.
Yoga Nidra is most effective when practiced consistently. Even a single 20-minute session has been shown to reduce cortisol, lower heart rate and blood pressure, and shift autonomic nervous system activity toward the parasympathetic state.
03Foundational PracticesThe foundational practices in this library are designed for beginners and for members who are building or rebuilding a consistent practice.
Foundational Practices
The foundational practices in this library are designed for beginners and for members who are building or rebuilding a consistent practice. They range from 20 to 45 minutes and guide you through the full Yoga Nidra structure: physical settling, breath awareness, rotation of consciousness through the body, and deep rest.
04Sleep-Specific PracticesThese practices are designed for use at bedtime or in the middle of the night.
Sleep-Specific Practices
These practices are designed for use at bedtime or in the middle of the night. They are generally shorter (15 to 30 minutes) and are specifically oriented toward releasing the vigilance, mental activity, and physiological arousal that maintain insomnia.
05Daytime Reset PracticesBrief practices (10 to 20 minutes) designed for midday or early afternoon use.
Daytime Reset Practices
Brief practices (10 to 20 minutes) designed for midday or early afternoon use. These practices support the recovery of attention and energy without producing post-practice grogginess, and help regulate the circadian rhythm by reducing accumulated stress load during the waking hours.
06Advanced and Extended PracticesExtended practices (45 to 90 minutes) for members who have established a consistent foundation and want to work with deeper levels of the practice.
Advanced and Extended Practices
Extended practices (45 to 90 minutes) for members who have established a consistent foundation and want to work with deeper levels of the practice. These include practices from the classical tradition as well as recordings from the Nidra Sleep Retreat.
All practices in this library are recorded by Gillian May, Lead Yoga Nidra Instructor and Retreat Director at The Nidra Sleep Institute™.