Yoga Nidra is a form of guided meditation, a method of Pratyahara (withdrawal of senses) that allows you to scan the body and tap into a state of relaxed consciousness as the mind settles in a place between wakefulness and sleep. As a basic rule, you can do yoga Nidra at any time of the day. But there is one limitation that is imperative to respect: You have to give yourself enough time to digest your last meal fully. That means that you have to wait at least two hours after eating before practicing.

61 point Yog Nidra https://www.yogsadhanashram-usa.org/

Koshas are the five layers of awareness that veil the Atman, or true Self. Discovering each layer is believed to bring the individual closer to oneness with the true Self. In Sanskrit, kosha means "sheath" or "covering." As such, the koshas are often called the five sheathes. The Upanishads describe the koshas as a system of five layers of awareness, starting with the physical body and moving inward to the core of the self. The practice of yoga takes the individual deeper into the self through the koshas that make up one's being, thereby bringing one closer to the true Self. Meditate upon these 5 Koshas / sheaths. * ANNAMAYA kosha (food) - This outermost kosha feeds the physical body and sustains the other koshas. In yoga, asanas can affect this kosha by nurturing the body. * PRANAMAYA kosha (energy) - This kosha regulates the flow of prana (life-force energy) through the body via the nadis (energy channels) and the chakras (intense points of energy). In yoga, both asanas and pranayama (breathing exercises) affect this kosha. * MANOMAYA kosha (mind) - Manomaya is the kosha that contains and controls thoughts and emotions. Various aspects of yoga practice affect this kosha. For example, meditation and alternate nostril breathing can calm the mind. * VIJNANAMAYA kosha (intuition) - This kosha is connected to a deeper level of intuition and inner wisdom. In yoga, meditation and meditative asanas affect this kosha. * ANANDAMAYA kosha (bliss) - The deepest layer, this kosha contains ecstasy, love and joy. Some traditions refer to this layer as the true Self, while others believe this kosha opens the door to the true Self.

Beginners Meditation for spiritual Seeker.