Also known as “yogic sleep”, Yoga Nidra is an ancient practice which helps to cope with our fast-paced world, manage stress, and deal with poor sleep. Yoga Nidra is both a form of guided meditation and the state your body reaches during this practice. By listening to a recording made by a Yoga Nidra teacher, your body can achieve a level of deep, restorative relaxation. In fact, Yoga Nidra results in a deeper sleep than regular sleep, making it a great alternative for those of us struggling to get enough rest.
Who is Yoga Nidra for?
Yoga Nidra can be practiced by anyone. It is appropriate for both new learners and those who have been engaging in meditation for some time. It has been shown to help people struggling with their sleep, but may also be used to manage stress, anxiety, and racing thoughts at bedtime. By following a guided practice, you will be led through the sequence of Yoga Nidra, leading you to experience a “conscious sleep” in which your body is asleep, but the mind is gently awake. Don’t worry if you fall asleep anyway! Yoga Nidra is a great tool for guiding you on your way to sleep. There really is no way to do this practice “wrong”. Whether you feel yourself in the place between being awake and dreaming, or if you peacefully fall asleep, you will still enjoy a multitude of benefits.
How does it work?
Yoga Nidra relaxes the body and nervous system by using techniques that are thousands of years old. You will be prompted to shift away from thinking and focus on what you are experiencing in the moment. Your teacher will prompt this in specific ways, possibly through a body scan and other imagery. If successful, the brain should shift into the alpha brain wave state, the place of wakeful rest. It will then continue to relax into the theta state of deep relaxation and healing.
Guidelines for practicing Yoga Nidra
1. Make yourself as comfortable as possible either in a sitting position or lying down. Close your eyes. Notice any areas of discomfort in your body and release tension in common problem areas like the jaw, neck, and shoulders.
2. Be as still as possible. Every time you move, your brain is distracted and moves out of the Yoga Nidra state. By settling yourself into the most comfortable position possible you should be able to eliminate the need to move while engaging with the meditation.
3. Avoid thinking and analyzing. Focus on experiencing what is there in the moment. Remember that you do not have to change or fix anything. You do not
have to try and “empty” the mind or push away thoughts. Just let them drift in and out of your mind without trying to control them.
4. Focus on relaxing, experiencing, and enjoying. Give yourself permission to enjoy this moment for yourself.
5. During the Yoga Nidra sequence, follow the guided meditation even if you drift away at times. It is very natural to lose focus on the recording for a few moments. When bringing your awareness back, don’t chastise yourself for the lapse. Re-focus on what your teacher is prompting in the moment and continue to follow along.
How can I use Yoga Nidra in my everyday life?
A regular Yoga Nidra practice promotes a sense of calm and relaxation. You can make a habit of practicing before bed or implement it into your daily life any time you need a bit of rest. Recordings of varying lengths can be found, with a usual range of 10 to 60 minutes. It is recommended that Yoga Nidra become a daily habit to truly reap the benefits of this transformative exercise.
Try Yoga Nidra on YouTube or on the Insight Timer App
Written by Cat Zydyk
References:
Murphy, J. (Content Creator). (n.d.) What is yoga nidra? (No. 1)[Recording]. In Yoga Nidra: Your sleep solution. Insight Timer.