Introduction to Yoga Nidra and Meditation

The most powerful relaxation technique on the planet.

Introductory Talk, 2 Meditations, 67 minutes



This Yoga Nidra and Meditation series contains

  1. Talk on Meditation and Yoga Nidra
  2. Introduction to meditation
  3. Yoga Nidra

Yoga Nidra meditation

Yoga Nidra is Big Shakti’s most popular guided meditation. Performed in the lying position, Yoga Nidra meditation reduces the negative effects of stress, eliminates fatigue, and relieves anxiety. It enables you to relax, restore, recharge, and rejuvenate and to experience a deeply restful state and a sense of well-being that is hard to experience with other forms of meditation.

Benefits of Yoga Nidra meditation

  1. Relax and rest deeply
  2. Remove the effects of stress.
  3. Support healing and rejuvenation.
  4. Create a calm, centered state.
  5. Increase willpower and create a powerful mind.
  6. Restore innate joy and peace.

01 Talk on Meditation & Yoga Nidra – 11min 26sec

02 Introduction to Meditation – 26 min

03 Yoga Nidra – 30 min

Publisher Info

Title: Yoga Nidra and Meditation

Authors: Dr Swami Shankardev Saraswati and Jayne Stevenson

Content: Introductory Talk and Guided Meditations

Media: Mp3

Duration: 67 minutes

Relax, Restore, Recharge, and Rejuvenate

The rest gained from 30 minutes of Yoga Nidra meditation is deeper and more effective than hours of sleep.

During the practice of Yoga Nidra meditation, your body enters a sleep-like state while your mind remains awake and aware. As a result, you release tension from the deepest layers of the body and mind.

Yoga Nidra systematically releases tension from the physical body and clears worry and anxiety from the mind. It quickly reduces excessive thinking and can release long held-tensions, such as lingering emotions or negative childhood memories.

This profound state of relaxation automatically generates positive feelings and emotions.

Soothing, rhythmic instruction creates a deeply relaxing, altered state

In this guided relaxation meditation, the soothing voice and slow, rhythmic instructions of your guide enable you to quickly enter into deep relaxation.

By guiding your awareness through the physical body in a rhythmic and calming manner and moving systematically through the parts of your body, you turn on your parasympathetic nervous system, which governs the state of relaxation.

You then become aware of the rhythm of your breath, which automatically slows, deepening the state of rest and relaxation. As your body and breath calm down, your thinking mind relaxes. Turning off the mind allows your body to shift into a new state, one in which healing can take place.

Harness your willpower and intention

This practice guides you to harness your conscious intention, which is called “sankalpa shakti” in Sanskrit. The technique guides you to focus on what you really want to achieve in your life. It then supports you in creating a simple yet powerful statement that summarizes and articulates this desire or goal.

By focusing your intention on something that you truly want, you connect your desire to your subconscious mind. You harness the power of your unconscious mind which can then empower you to manifest your desire.

Yoga Nidra with sankalpa

Introduction to meditation MP3

Included with Yoga Nidra is a wonderful nurturing and enjoyable practice, Introduction to Meditation.

It is a simple and highly effective relaxation meditation, ideally performed in the sitting position, that combines all the steps of relaxation and meditation into a single, potent healing practice. It increases energy and supports all forms of healing.

This guided meditation forms an effective foundation for all meditation practices. It gently teaches you how to avoid feeling tense, uncomfortable and preoccupied with unwelcome thoughts during meditation.

Practice hints

  • Both tracks, Introduction to Meditation and Yoga Nidra, can be practiced any time it is convenient.
  • Practice before breakfast to promote calmness and heightened focus.
  • Practice Introduction to Meditation before sleep to promote deep, restful sleep and to awaken refreshed.
  • Practice Yoga Nidra any time you are tired, upon waking, after lunch, or at work.
  • Ideally, practice at the same time every day.
  • Yoga Nidra is best experienced lying on your back. However, it can be practiced in any comfortable position.

Yoga Nidra meditation and sleep

Some people find that it is best not to do the complete practice of Yoga Nidra before sleep as they become so revitalized that they cannot sleep afterward. It is possible, however, to use the initial stages of Yoga Nidra, especially rotation of awareness through the parts of the body, to enter into a deep sleep. Experiment for yourself.

Many people with insomnia find that practicing either track is very helpful if they wake up during the night and cannot go back to sleep. Many students have reported to us that using these guided meditations are invaluable as an aid to relax deeply and to get back to sleep after they finish.

Track guide:

Track 1. Talk on Meditation and Yoga Nidra

This lecture introduces the subject of Yoga Nidra and Meditation. It describes how the main benefit of these practices, increased awareness, is the ability to feel, experience, and understand more of yourself and life. Developing self-awareness is vital if you want to live a happy, creative, and fulfilled life. Learn how meditation can help you to cultivate this essential self-awareness and how you can use it to explore a healthier, more satisfying, and more intelligent way of living. This talk provides an understanding of what relaxation meditation and Yoga Nidra can do to improve your life.

Track 2. Introduction to Meditation

This practice is for both beginner and advanced meditators. It offers a firm foundation for any style of meditation. Even experienced meditators need to improve their basic skills of posture, relaxation, breathing, and mindfulness.

This guided practice teaches the essential elements required to create a calm, energized center and a deeply enjoyable and refreshing meditative state. It teaches you how to find your correct sitting position so that you can sit comfortably while you engage your breath and mind in meditation. It also supports you in using your breath for healing and energizing your body and mind. This practice does not require you to stop your thoughts, rather, it teaches you how to cultivate a relaxed, stress-free state and heightened awareness.

Track 3. Yoga Nidra

This Yoga Nidra meditation technique brings about a profound therapeutic transformation. It combines the best of classical Yoga Nidra with a powerful healing process. Yoga Nidra is one of the deepest, most effective forms of relaxation combined with meditation and the development of greater self-awareness.

This Yoga Nidra technique focuses on the rotation of awareness through the parts of your body and breath awareness. It has been proven to remove the exhaustion of modern living, to give you the energy to work more effectively and to be able to engage with life with greater joy. Once you have removed exhaustion and recuperated your energy, you can use this Yoga Nidra and the more advanced Yoga Nidras on this website to develop powerful internal awareness and great mental strength.

Track 1. Talk on Yoga Nidra and Meditation


Track 3. Yoga Nidra


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