How to set up for yoga nidra, guided relaxation
Everything you need to arrive fully at Yoga Nidra: body soft, mind open, ready to rest.
01. WHAT YOU'LL NEED
A surface to lie on: A yoga mat on the floor, your bed, a sofa, a blanket on the grass: anywhere your body can be fully supported and still.
Blanket: Body temperature drops during deep rest, even in a warm room. Drape it over you before you begin rather than reaching for it mid-session.
Something under your head: A folded blanket, thin pillow, or bolster. Enough to release the back of your neck, but not so thick that your chin tucks toward your chest.
Eye covering: An eye pillow, folded cloth, or sleep mask. Darkness deepens the withdrawal of the senses (pratyahara) and helps your nervous system genuinely let go.
Bolster or rolled blanket: Optional but lovely. Place it under your knees to soften the lower back, or lengthwise under your spine for a gentle heart-opening position.
Socks: If you know you tend to get cold feet, it's worth having a pair nearby or putting them on before you begin, as cold feet have a way of pulling you out of deep rest.
Earphones or speakers: Choose whichever lets you forget the technology and just hear the voice. If you're using a sleep or middle-of-the-night session and sharing a bed, earphones are likely the kinder option for whoever is next to you.
02. YOUR SPACE
Yoga Nidra works anywhere: a bedroom, a studio, the floor between your sofa and the coffee table. What. matters is that the space signals safety to your nervous system.
Temperature: Slightly warmer than you think you need. You're not moving.
Lighting: Dim or dark. If natural light comes through, an eye covering will do the rest.
Sound: Silence is ideal, but not necessary. A low hum of city life is fine. Avoid anything unpredictable: notifications, voices nearby, music with lyrics.
Phone: On do-not-disturb, face down, or in another room. One unexpected buzz can unravel twenty minutes of descent.
Pets: If a cat might walk across your face, close the door.
03. YOUR BODY
The classic position is Savasana: lying on your back, legs slightly apart, arms a little away from the body with palms turned up. This is the starting point, not a rule.
If lying flat causes discomfort in your lower back, place a bolster or rolled blanket under your knees. If you have neck tension, add a little height under your head. If lying down isn't accessible, seated is completely fine, reclined in a chair, supported by cushions. The only requirement is that your body can be still and your muscles can release their effort.
A word on falling asleep
Some sessions in my Yoga Nidra Collection are specifically designed to guide you into sleep: falling asleep is the whole point, and you are welcome to do exactly that. In traditional Yoga Nidra practice, however, the aim is to rest at the threshold: conscious awareness held lightly at the edge of sleep, neither fully asleep nor fully awake. Over time and with practice, you will find that place and learn to linger there.
04. BEFORE YOU BEGIN
Timing: The practices in this library vary in length and are each designed for a different purpose. If you need to be somewhere afterwards, set a gentle alarm before you begin, as it removes the background pressure of keeping one eye on the time and means you can let go completely even if you drift into sleep.
After eating: As a general guide, a little space after a full meal is helpful, as digestion and deep rest can work against each other. A light snack beforehand is absolutely fine.
Sankalpa: A sankalpa is a short, heartfelt resolve: a seed you plant at the threshold of deep rest. Some sessions in my Yoga Nidra Library will introduce and work with yours. No preparation needed; it will arise naturally.
Nothing to do: Once you lie down, there is genuinely nothing to achieve. Your one task is to follow the voice or the practice. Everything else can wait.
