Yoga Nidra is a fully guided meditation, and during the practice, you focus on the instructor’s voice, whether live or recorded. Whilst the body scan in mindfulness meditation is also a guided meditation, there are also other breathing activities that can be done independently. Yoga Nidra is the deepest form of meditation, allowing practitioners to access delta brainwaves. For this reason, it is a deeply restorative practice. Yoga Nidra offers additional benefits for sleep quality and has been linked to supporting people with insomnia. The yogic scriptures advise that 1 hour of Yoga Nidra is equivalent to 4 hours of sleep. The body scan in mindfulness meditation and Yoga Nidra is different. In the traditional form of Yoga Nidra that we teach, it starts with the right-hand thumb. Yoga Nidra also includes additional elements such as setting a positive intention for yourself, an introduction to opposite feelings and sensations, breath counting, and visualisations, which all aid in enhanced relaxation.

No, as you will be lying completely still in the practice.

• Wear loose, comfortable clothes suitable for movement, lying down and resting
• Grab an extra blanket, socks, or warm clothing, as when doing Yoga Nidra or the body scan, you will be lying completely still throughout the practice, so your body temperature is likely to drop
• In Yoga Nidra, it is best to practice in semi-darkness, so we will also ask you to draw the blinds or curtains during the practice.
• Make sure you are in a quiet place free from interruptions
• Avoid alcohol 24 hours before
• Avoid eating 90 minutes before
• Be hydrated and bring a bottle of water with you
• You can bring your journal with you to take any notes on reflections you have had on the practice

If you are unable to lie on your back for long periods, then Yoga Nidra and some forms of mindfulness, such as the body scan, may be uncomfortable. For any injuries, please reach out to us so we can see if any adjustments can be made.

If you have any of the following, meditation and Yoga Nidra may not be suitable, and please contact your doctor before participating:

• Pregnancy (in pregnancy, Yoga Nidra and mindfulness are usually safe. However, as we cannot be aware of your individual pregnancy, it is always recommended to consult your doctor before practising any form of meditation or yoga). If you have your doctor's clearance, when practising Yoga Nidra or the body scan in mindfulness meditation, we would ask you to lie on your left side rather than on your back. We can also advise on what props you can use to make yourself more comfortable.
• Recent surgery
• Any severe mental or medical diagnosis

Mediation has roots in ancient traditions. However, meditation is not a religious practice and can be practised by people of all religions.

Some people see results immediately, such as feeling relaxed and reduced stress. However, to build long-term resilience, it is recommended to maintain a regular practice, as more changes will occur over time.

A daily practice is recommended, but people can see results from practising just a few times a week.

Sometimes, when we are left alone with our thoughts, it can bring up uncomfortable emotions. Sometimes this can feel unsettling. If this occurs, notice the emotion, be aware, and then try to return to focusing on your breath and the practice. Mediation should be relaxing, and if you are feeling distressed, then open your eyes, stop the practice, and inform the teacher, as they can try to guide you.

Yoga Nidra and the body scan are performed in Savasana, a posture in which you lie on your back. However, if needed, you can complete an adapted version of a Yoga Nidra class seated, and other forms of mindfulness meditation can be completed seated. The Savasana position is used for body scans and Yoga Nidra because it is the most receptive posture and aids relaxation. If you cannot lie down, some adaptations can be made.

No, you do not need to clear your mind completely. Thoughts will come to your mind, and that is natural. In meditation, you are encouraged to develop awareness of your thoughts. Notice your thoughts, be aware of them, and then try to come back to the practice and bring awareness to your breath. If your mind keeps wandering, don’t worry, be compassionate with yourself. If this is a concern, you may find that a guided meditation is easier to start with, as in this practice, you focus on the teacher's instructions rather than being alone with your thoughts.