Yoga Nidra vs. Meditation: What’s the Difference?

The short answer: yoga nidra is an effortless, guided practice done lying down, where you simply follow a voice into deep relaxation. Meditation is an active practice of training your attention, usually done sitting up. The simplest way to remember it: meditation takes effort; yoga nidra takes almost none.

If you’ve been around yoga for a while, you’ve probably tried both — and maybe wondered, isn’t yoga nidra just guided meditation? Sort of. They’re cousins. But they do different things, in different ways, and they’re wonderful for different reasons. Here’s the honest breakdown.

What Makes Yoga Nidra Unique?

Yoga nidra is often called “yogic sleep” or “conscious sleep” — sleep with a thread of awareness running through it. It’s a systematic practice that guides your attention from the outside world inward, moving through what yoga calls the koshas: five layers of you, from the physical body all the way in to the quietest, most peaceful part. (If you want the deep dive on those, I wrote a whole post on the koshas.)

As you settle in, your senses start to power down — a state yoga calls pratyahara, or sensory withdrawal, is the fifth limb of Patanjali’s Eight Limbed Path. In plain terms: the outside world goes quiet, and the only door left open is your hearing, so you can follow the voice guiding you.

This process of moving inward shuts down the thinking mind and into a state of pratyahara (hallelujah! — please tell me I’m not the only one whose brain likes to do, do, do). Pratyahara, known as the practice of sense withdrawal, is the fifth limb of Patanjali’s ashtanga yoga. And yoga nidra provides a systematic approach to withdraw our awareness. In yoga nidra we disengage the parts of our mind that are linked to sense perception. The only sensory input we keep “open” is the auditory channel and perhaps a little “feeling”.

To me, yoga nidra is a receptive practice, not a focused one. It genuinely doesn’t matter if your mind drifts, or if you lose track and the dreamy subconscious takes over — the practice still works. There’s nothing to force.

And in that quiet, receptive state, something useful happens: you can begin to soften the old mental grooves you run on autopilot — yoga calls these samskaras — and, by setting a clear intention (a sankalpa), start laying down healthier samskaras in their place.

Here’s the metaphor I always come back to: yoga nidra is a game of “follow the leader” for your brain. You don’t work to hold focus — you just follow the lead of the teacher. The teacher is the gondolier, yoga nidra is the boat, and you’re simply the passenger, along for the ride.

What Makes Meditation Different?

Meditation, by contrast, is an active practice. “Meditation” has become a catch-all word that spans dozens of traditions, so it’s hard to pin down a single definition — but most forms share one thing: effort. You train your mind toward one-pointed focus, whether that’s a mantra, your breath, a candle flame, or your own thoughts. And when your attention wanders off (it will), you gently notice and bring it back. That returning, again and again, is the practice.

So where yoga nidra asks you to let go and follow, meditation asks you to focus and return. One is the passenger; the other is rowing the boat.

Yoga Nidra and Meditation are Complementary Practices

Yoga nidra and meditation both have numerous benefits and the two practices complement one another well. As a matter of fact, scientists on multiple continents are studying these two ancient practices and finding that they reduce stress, improve sleep, relieve menstrual discomfort and so on.

So Which Should You Do?

Honestly? Both — but here’s how to choose in the moment:

• Reach for yoga nidra when you’re depleted, wired-but-tired, struggling to sleep, or so overwhelmed that “just focus” feels impossible. It meets you where effort isn’t available.
• Reach for meditation when you want to build focus, steady your reactions, or train a calmer relationship with your own mind over time.

They really do complement each other beautifully. Many people find that regular yoga nidra — by calming the nervous system — actually makes seated meditation easier. You don’t have to pick a side.

What Does the Science Say?

Researchers have studied both practices, and the encouraging news is that both reduce stress and support better sleep. One 2018 trial is especially relevant here because it compared them directly: 60 college professors were split into a yoga nidra group, a seated meditation group, and a control group. Over three months, both practices reduced stress — with a tendency toward yoga nidra being slightly more effective for anxiety specifically (Ferreira-Vorkapic et al., 2018).

In other words: you really can’t go wrong. (If you want the full rundown of the research on yoga nidra, I gathered it in this post on the benefits of yoga nidra.)

Try It for Yourself

The best way to understand the difference is to feel it. Yoga nidra especially — it’s hard to describe and easy to experience.

Get my free guided yoga nidra recording →
A 20-minute practice you can do tonight, lying down. Drop your email and I’ll send it right over.

I also teach live yoga nidra on Zoom check my schedule and have on-demand sessions on YouTube. I’d genuinely love to hear how it goes for you.

Frequently Asked Questions

What is the difference between yoga nidra and meditation? Yoga nidra is an effortless, guided practice done lying down, where you follow a voice into deep relaxation. Meditation is an active practice of training your attention, usually done seated. The simplest difference: meditation takes effort, while yoga nidra takes almost none.

Is yoga nidra a type of meditation? Loosely, yes — yoga nidra is often grouped with meditation because both calm the mind and aren’t physical like other yoga. But it’s distinct: it’s done lying down, it’s fully guided, and it’s receptive rather than focused.

Is yoga nidra better than meditation? Neither is better — they do different jobs. Yoga nidra is best for deep rest, sleep, and nervous-system recovery; meditation is best for building focus and steadiness. Many people do both.

Is yoga nidra easier than meditation? For most people, yes. Because yoga nidra is fully guided and doesn’t ask you to hold focus, it tends to feel easier than seated meditation — especially when you’re tired or overwhelmed.

Should I do yoga nidra or meditation for sleep? For sleep, yoga nidra is usually the better fit. It’s done lying down and guides you into a deeply relaxed, sleep-like state, which makes it ideal before bed or during a restless night.

Should I do yoga nidra or meditation for anxiety? Both help with anxiety. One 2018 study found yoga nidra had a slight edge for anxiety specifically, and because it requires no effort, it’s often more approachable when you’re feeling anxious or scattered.

The post What’s the Difference Between Yoga Nidra and Meditation? appeared first on Ambuja Yoga.

If yoga nidra is new to you, check out some of my other yoga nidra resources:

• Benefits of Yoga Nidra
• Yoga Nidra Script Inspired by Nature

We’ll practice yoga nidra in shavasana. If you’re not comfortable in shavasana, find a comfortable seat or lie on your side. For shavasana, slide a bolster or folded blanket underneath your knees and another blanket or pillow underneath the back of your head. The body temperature tends to drop during yoga nidra, so a blanket over the top of your body is usually really nice too. Let’s drop into this ocean-inspired yoga nidra.

Preliminary Relaxation For This Yoga Nidra Inspired by the Ocean

Take the next couple of minutes to get really comfortable. Adjust your props, your clothing and remove any distractions from your space. Once we’re in the practice of yoga nidra, you will want to remain still for the duration. 

Settle in. Take care of any last-minute wiggles and invite in a sense of stillness and calm. Close down your eyes and bring your awareness to your breath. Without changing your breath, simply witness it. Witness the rise and fall of your breath at your belly. Witnessing this sacred, natural rhythm. Unhurried. Unrestricted. Stay with the rise and fall of your breath.

Witness its ebb and flow. Your inhale releases into your exhale and your exhale surrenders into your inhale. PAUSE

Yoga Nidra Sankalpa

In yoga nidra we work with a sankalpa. A sankalpa is a positive “I am” statement that is true at the core of who you are. It is your essence simplified into a short positive “I am” statement. Bring into your mind’s eye your sankalpa. Once it has formed, repeat it quietly and internally to yourself three times. PAUSE

Remain aware of my voice and be still throughout the remainder of practice. The practice of yoga nidra begins now.

Rotation of Consciousness

Remain aware of my voice and do not sleep. I will guide you through a rotation of consciousness all you have to do is follow along and move your awareness from point to point within your body.

• Move your awareness to your mouth
• Become aware of your tongue
• Lower jaw
• Lower row of teeth
• Upper row of teeth
• Gums
• Upper lip
• Lower lip
• Space between your lips
• Both cheeks
• Right ear
• Left ear
• Forehead
• Both temples
• Top of the head
• Back of the head
• Tip of the nose
• Right nostril
• Left nostril
• Right eyelid
• Left eyelid
• Right eye
• Left eye
• Right eyebrow
• Left eyebrow
• Space between the eyebrows
• Now go to the right hand
• The right hand thumb
• Second finger
• Third finger
• Fourth finger
• Little finger
• Palm of the hand
• Back of the hand
• wrist
• forearm
• elbow
• Upper arm
• shoulder
• Right armpit
• ribs
• waist
• hip
• Right thigh
• knee
• calf
• ankle
• Heel 
• Sole of the foot
• Top of the foot
• Right big toe
• Second toe
• Third toe
• Fourth toe
• Little toe
• Now Go to the left hand
• The left hand thumb
• Second finger
• Third finger
• Fourth finger
• Little finger
• Palm of the hand
• Back of the hand
• wrist
• forearm
• elbow
• Upper arm
• shoulder
• Left armpit
• ribs
• waist
• hip 
• Left thigh
• knee
• calf
• ankle
• heel
• Sole of the foot
• Top of the foot
• Left big toe
• second toe
• Third toe
• Fourth toe
• Little toe
• Groin
• Right buttock
• Left buttock
• Lower back
• Mid-back
• Upper back
• Right shoulder blade
• Left shoulder blade
• Back of the neck
• Back of the head
• Right inner ear
• Left inner ear
• Roof of the mouth
• Throat
• Right collar bone
• Left collar bone
• Right chest
• Left chest
• Middle chest
• Upper abdomen
• Navel
• Lower abdomen
• Groin
• Whole spine
• The whole head
• Right arm
• Left arm
• Both arms together
• The whole right leg
• The whole left leg
• Both legs together
• Whole front body
• Whole back body
• Be aware of the whole body. PAUSE

Breath as Prana

Now bring your awareness to your breath. Experience your breath as it is. Follow its natural tide without altering it. Experience the pranic tide of your breath as if your whole body is breathing. Vibrant, white light flowing in and out with each cycle of breath. Waves of sparkling light washing over you with each inhale and falling away with each exhale. Each inhale peaking like a wave of prana cresting and then giving way to the exhale. Experience the peaks and valleys of your breath like the waves of an ocean. PAUSE.

Now count each breath. Count down from 54 to 0. Inhale 54. Exhale 53. Inhale 52. Exhale 51. If you lose count simply begin again. PAUSE

Opposites

Now bring your awareness to an experience of pleasure. Welcome the feeling of pleasure into your being. Hold your awareness on the experience of pleasure.

Now bring your awareness to an experience of pain. Meet the feeling of pain with equanimity. Experience it fully. Hold your awareness on the experience of pain.

Now bring your awareness to your body. Feel your body, mind and soul contracting. Becoming smaller and smaller. 

All at once, the body expands. The mind expands. And the soul expands. Body, mind, and soul expanding into the infinite, boundless.

Now bring your awareness to the experience of holding tightly. Experience the gripping in your body and mind. 

Now bring your awareness to the experience of letting go. Experience the release in your body and mind.

Archetypal Images

I will now describe images to you. Experience them without attachment and allow them to wash over you.

Your bare feet on the earth

You see a meandering path

Tall tufts of grass line the trail

Follow the path toward the sound of the ocean

You glimpse the ocean’s glimmering waves

The sea is calm

Your path gently gives way to a wide stretch of golden sand

You see the vast expanse of sea stretches out before you

The sun dances off the crest of each wave

Your breath in sync with the rhythmic pulse of the ocean

Miles of shimmery sand in each direction

Seabirds dart and dive

Puffs of clouds drift overhead

Dolphins play just beyond the waves

You walk over to the edge of the water

With each step little crabs scurry away

You stop and roll up your jeans

The water flows over your toes

Tiny shells, little gems, and sparkly stones turned and tossed by the gentle sea

A perfect shell washes up to your feet

You reach down and pick it up admiring its perfection

You peacefully slide it into your pocket and walk along the beach toward distant cliffs

A large piece of driftwood provides a spot to sit and rest

You turn your gaze toward the horizon and you take in your surroundings

A sense of ease washes over you

You reach into your pocket and pull out the shell

You turn it over in your hands, one, two, three times

You see a tiny inscription — it’s your sankalpa

Now, repeat your sankalpa internally to yourself. Speak it into the deepest layers of your being with meaning and intention. PAUSE

Gently bring your awareness back to your physical body lying on the earth. Experience your breath as the waves of an ocean. Sensation coming back. Arms. Legs. Torso. Head. Without opening your eyes, find a bit of movement. Little movements to start and finally a full body stretch. The practice of yoga nidra is complete. When you’re ready, roll over onto your side and pause there for a breath or two before coming up to a seat.

I hope you enjoyed this yoga nidra inspired by the ocean and beaches of sunny California. If you would like to learn more about yoga nidra, join me for a yoga teacher training or retreat. Both are great ways to learn more about this immensely healing practice.

Many blessings to you.

Love,
Autumn

Permissions for live in-person classes only: This script is copyrighted Ambuja Yoga© 2020, all rights reserved. You may use this script to guide live in-person classes or events only. Descriptions and advertising for any live in-person class using this script in whole or in part must include one of the following attributions: script ©Ambuja Yoga used by permission, or modified from script ©Ambuja Yoga used by permission.

This use does not convey the right to borrow from this script or to reproduce it in any way. No part of this script may be reproduced, distributed, stored in a retrieval system, or transmitted in any form or by any means, including photocopying, digital copying, print, audio or video recording, or other electronic or mechanical methods, without the prior written permission of the copyright owner.

Other Resources for Yoga Nidra

• Book: Yoga Nidra by Swami Satyananda Saraswati
• Book: Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing by Richard Miller
• Book: Yoga Nidra: The Art of Transformational Sleep by Kamini Desai (this one is really good on Audible)

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