Welcome to this quick guide to Yoga Nidra.
If you're new to Yoga Nidra,
I'm so glad you're here.
You might be wondering,
What exactly is Yoga Nidra?
What will it feel like?
What should you expect?
Yoga Nidra,
Often translated as yogic sleep,
Is a powerful guided meditation that takes you into a state of deep relaxation while staying awake and aware.
It's yoga without the movement,
So perfect if you are looking for the relaxation benefits of yoga but want or need to remain still,
Lying down for example.
You don't need to chant or try to empty your mind.
You simply lie down,
Get comfortable and listen as your Yoga Nidra guide instructs you through the practice.
So let's dig a little deeper into how Yoga Nidra works.
The session usually follows a specific structure designed to bring you into a deeply relaxed state where your body rests,
Your mind quiets and the nervous system resets.
Here's what to expect.
Step 1.
Finding Comfort Before beginning,
You will be invited to take some time to get as comfortable as possible.
Most people lie down on a yoga mat or a bed,
But you can also sit in a chair if that's better for you.
Use pillows,
A blanket or an eye mask,
Whatever helps you feel fully supported and at ease.
My intention is to always aim to offer inclusive and accessible ways to practice mindfulness and Yoga Nidra.
So I try to include this offer of making yourself comfortable in your way,
But some Yoga Nidra guides may advise you to lie as still as possible on your back.
Please take care of your comfort and safety and adapt as necessary rather than not feeling as if you don't belong because you do.
Step 2.
Setting a Sankalpa This is a Sanskrit word that we could interpret as an intention or affirmation.
Early in the practice,
You'll be invited to set a Sankalpa.
So again,
That's a heartfelt intention or affirmation.
Further in the practice,
Your mind will be very relaxed and receptive to your Sankalpa.
Think of it as planting a seed in your subconscious mind.
Your Sankalpa is more effective if it is short,
Positive and in the present tense,
Such as I am calm and at peace.
I trust in the flow of life.
I am worthy of love and rest.
If nothing comes to mind right away,
That's okay.
Just listen and over time,
Your Sankalpa will come naturally.
Step 3.
Rotation of Consciousness Don't worry,
This is nothing strange.
It's just listening as you are verbally guided to put your mental focus on different parts of your body one by one.
That is the consciousness part.
Being aware or conscious of each body part.
Rotation because the guide will mention the body parts or points on the body in a sequential pattern.
Maybe starting on the hand on one side and going to the next and the next point until ending up on the other side of the body.
It helps to relax the nervous system and quiet the mind.
It might feel a little fast paced at first,
But that's intentional.
So to clarify,
Your guide will name a body part like your right thumb and you'll simply bring your awareness to it.
And then you'll be instructed to move on.
No need to linger or think about it.
If you ever feel unsure,
Just follow along and let yourself relax.
Step 4.
Breath Awareness In most yoga nidra practices,
You'll be invited then to bring gentle awareness to your breath without controlling it,
Just noticing.
This deepens relaxation and brings you into a state of meditation.
Step 5.
Visualization and Emotional Awareness In some sessions,
Depending on the theme or type of practice,
You may be guided through a visualization exercise.
Perhaps imagining a peaceful place,
A healing light or a feeling of peace,
Love or gratitude.
This helps to shift emotional patterns and brings a sense of wholeness and ease and often peace,
Happiness and positivity.
Step 6.
Returning to the Present Towards the end of the practice,
You'll most likely be in a very calm and receptive state.
This is a great time to be reminded of the sankalpa you set at the beginning of the practice.
Repeating it now will reinforce it and nurture it in your now receptive subconscious mind.
Finally,
You'll be gently guided back to your wakefulness.
You'll slowly reconnect with your body,
Your surroundings and the present moment,
Feeling refreshed,
Calm and grounded.
If you're using yoga nidra to help you sleep,
You can simply allow the recording to end as you surrender to sleep.
If you're using yoga nidra at another time and for another reason,
You'll come back to your day very calm and usually feeling refreshed.
If you feel a little tired and you wish to be more alert,
A drink of water and some movement and natural light will help you to feel refreshed quickly.
So that's a basic overview of what to expect when practicing yoga nidra.
Before I finish though,
Here are a few things to keep in mind.
If you're currently living with a medical or mental health condition,
Such as epilepsy,
Untreated trauma,
Severe depression or a sleep disorder,
Or if you're in early recovery from addiction,
It's best to check with a trusted health professional before beginning deep relaxation practices like this one.
Everyone's needs are different and your safety matters most.
Once you start to practice,
You may need to remind yourself that you can't do it wrong.
Whether you're deeply relaxed,
Slightly sleepy or even restless,
That's okay.
Whatever experience arises is exactly what you need at that moment.
It's normal for your mind to wander.
If you notice this happening,
Just gently return to the voice of your guide without judgment.
You might drift between sleep and wakefulness.
This is perfectly fine and your subconscious mind is still listening and the practice is still working.
Every session will feel a little different and that's part of the beauty of the practice.
The most important thing is to let go of expectations and simply receive the experience.
I hope I've answered your questions about yoga nidra and what to expect.
Thank you for joining me and enjoy your practice.
Yoga nidra
