What is Yoga Nidra?
Yoga Nidra is a form of guided meditation also known as “yogic sleep” or “effortless relaxation”.
Yoga Nidra is a simple and powerful meditation practice. All one has to do is to sit comfortably or lie down and listen to the instructions. The practice draws our attention inwards, and we learn to surf between the states of wakefulness and sleep, where our body finds its natural state of equilibrium (homeostasis) – the breath balances and becomes quiet, unconscious and conscious aspects of the mind reveal themselves, and we fall into an innate state of deep, blissful awareness. During Yoga Nidra, one relaxes completely. Relaxation is at a physical, mental, and emotional level. The practice leaves you feeling recharged.
As we rest here, we can turn our attention easily and effortlessly to the very nature of awareness and consciousness. We start to experience the ‘deeper’ features of yogic teachings that previously we perhaps considered intangible, such as feeling our interconnected wholeness and becoming aware of our true, unified nature – expansive, inclusive, and deeply restful.
Yoga Nidra takes us effortlessly into a state of harmonious, restful being. And, as one practices Yoga Nidra regularly, one shall start exploring one’s inner Self – one’s habits and tendencies, with tools to work on oneself to unfold one’s full potential.
From here, we can be healed, restored and awakened to our deepest, all-knowing, all-welcoming self. It’s a sublime practice, gaining popularity the world over, and ongoing research continues to prove its effectiveness.
Who is it for?
Absolutely anyone can practice Yoga Nidra, but it has immense appeal for those who struggle to let go (I think many of us have ‘battled’ through meditation at times!). It also has immense value for those suffering from sleep deprivation, trauma, anxiety or depression (to any degree). It’s also perfect for those who have always been curious about the deep states of meditation they have perhaps read about or stumbled across themselves but have never been able to recreate.
Yoga Nidra has a body of research behind it that proves its efficacy at easing the symptoms of the conditions mentioned above, and is proven to be an effective boost to well-being.
In my private sessions I see countless people who are often surprised at the power and efficacy of this practice. Yoga Nidra has become the missing piece for me in my yoga therapy tool bag; paradoxically, because it doesn’t try to fix anything. Instead, through deep heartfelt listening and welcoming, so many problems of the body and mind find harmony and resolution. I delight in teaching this paradox; that what we can truly be with, we ultimately transcend. This is both the heart of yoga and the embodiment of enlightened living – to be with things as they are, and feel this deep surrender to ourselves and toward life.
This is both the heart of yoga and the embodiment of enlightened living – to be with things as they are, and feel this deep surrender to ourselves and toward life.
How do you practice Yoga Nidra?
In short, you lie down or sit straight and have a rest! The teacher will guide you, usually for around 35-60 minutes. We start by setting an intention (why are we doing this) and enquiring into our deeper intentions for life (where are we going and are we on track?). Then, we spend time forming the foundations of an ‘inner resource’ – a playlist of feelings and associations that make you feel safe and well. By connecting with a multi-sensory reflection bought about through memory, imagery and a felt sense, we are given back our birthright of well-being, belonging, security and ease.
Once the foundations of this have been laid, and we have a basic sense of ‘ok-ness’, we can begin to gather concentration and sensory awareness by exploring the body and breath. In effect, you use your senses as a microscope, exploring, listening and welcoming every aspect of the body and breath. This practice leads the body and mind into a deep state of relaxation.
It is now in this state that various hits of emotions, thoughts and beliefs – often unexpected – start to emerge. Perhaps they are experiences or emotions that you’ve not had the chance to deal with, or perhaps you’ve found them too overwhelming and therefore chosen, on whatever level, to repress. With our body and mind rested ‘in neutral’ we are able to welcome and respond to these thoughts, feelings and beliefs in new ways. From this deep, underlying sense of ease we might effectively meet our uncomfortable memory or trauma and through a deep listening and welcoming, come to new understanding or resolution. We may use classical yogic techniques of reflecting on opposites, or feel our underlying true nature of open, spacious awareness, to help us trust and go deeper into our experience.
Once the mind and emotions have been truly seen, heard, welcomed and connected with, they too become increasingly subtle. This gives rise to the final phase of the practice: exploring consciousness. Do you know who you are? Are you aware of your true nature? Do you know what it is to be sentient? Yoga Nidra enables us to dive in and recognize our Self (with a big S) as open, expansive, unbounded, unlimited awareness. This is the ultimate liberation and the highest realization we can come to.
It’s time to dive in and recognize yourSelf (with a big S) as open, expansive, un-bounded and unlimited awareness. This is the ultimate liberation and the highest realisation we can come to.
Where does Yoga Nidra come from?
Yoga Nidra has its roots in Tantra and Marma. Over centuries, people practiced these healings and expanded upon them – the animals especially the mothers being its first and primal proponents where they licked and groomed the babies when they were born exhorting them to stand on their feet. These teachings were further explored in the philosophy of Samkhya and then later Advaita Vedanta (meaning ‘not two’ – ‘non-dual’) and a century or so later, the teachings of Kashmir Shaivism, Shaktism and Vaishnavism; particularly in the deity worship and nyasa.
This encompasses an incredible breadth of experience and practical guidance, all pointing us to a simple truth: at our essence we are the stillness of awareness and that this inner light, when explored, takes us into the macrocosm and the realization of our unity. The practice of Yoga Nidra becomes an experiential map of the history of meditation and encompasses all of these philosophies along its journey.
Yoga Nidra in its current form was codified, propagated and popularized by Swami Satyananand Saraswati of the Bihar School of Yoga.
When can I do Yoga Nidra?
You can do Yoga Nidra whenever you feel like relaxing throughout the day. As a meditation practice, it is best to do any practice and therefore even yoga nidra every day at a fixed time. It can be done in the morning after yoga or any physical activity. Afternoon or evening after work is also suitable where Yoga Nidra becomes a recharge tool. Yoga Nidra also helps one get to sleep. It would be wise not to do it immediately after meals. Giving oneself about an hour gap would be helpful for the metabolism.
What are the benefits of Yoga Nidra?
Yoga Nidra has been used for deep relaxation, in stress management and therapy, to enhance the learning process in education, to harmonize the deeper unconscious and awaken inner potential, and as a meditative technique.
What are the different components of Yoga Nidra?
A typical Yoga Nidra practice begins with orienting yourself to your environment and current state of body and mind. We then proceed to a body scan where we take our awareness through the different body parts and relax each one of them. We then focus our awareness on breathing for some time. This is followed by visualization and Sankalpa, your resolve. You are then gently brought back through the breath, body and space to the present.
Costs:
The course for beginners is provided on Gift Exchange Model and is conducted online. The certifications are charged & so is the offline training.
FAQ
What is Yoga Nidra
Yoga Nidra, often referred to as yogic sleep, is a state of conscious relaxation achieved through a guided meditation technique. It involves deep relaxation while maintaining awareness and is known for its rejuvenating effects on the body and mind.
How does Yoga Nidra differ from other Meditation Practices?
Yoga Nidra differs from traditional meditation as it involves systematic relaxation techniques that guide practitioners through different stages of consciousness, promoting profound relaxation while keeping the mind alert.
What are the main benefits of Practicing Yoga Nidra?
Practicing Yoga Nidra offers a range of benefits, including stress reduction, improved sleep quality, enhanced mental clarity, and a deep sense of relaxation. It is also known to alleviate anxiety and promote overall well-being.
Can anyone practice yoganidra regardless of experience level?
Yes, Yoga Nidra is accessible to individuals of all experience levels, including beginners. Its guided nature makes it suitable for those who may find traditional meditation challenging.
How long does a typical yoga nidra session last?
A typical Yoga Nidra session can last anywhere from 15 minutes to an hour, with the duration depending on the specific guided meditation or the practitioner’s preference.
Is Yoga Nidra a form of deep sleep or hypnosis?
While Yoga Nidra induces a state of deep relaxation resembling sleep, practitioners maintain a level of awareness. It is not considered hypnosis but rather a conscious state of relaxation.
Can Yoga Nidra help with insomnia?
Yes, Yoga Nidra is known to be effective in managing insomnia by promoting relaxation and creating an optimal environment for better sleep. Regular practice can contribute to improved sleep patterns.
Are there specific postures required for the practice of Yoga Nidra?
Yoga Nidra is typically practiced in a comfortable lying down position, such as Savasana (Corpse Pose). The focus is on relaxation, making it accessible for individuals with various physical abilities. Yoga Nidra though can be practised in a seated posture as well and is advised for those particularly who have a tendency to go to sleep during the practise. Yoga Nidra though is not advised while driving or standing.
How long must one practise yoga nidra to experience its benefits?
Practicing Yoga Nidra a few times per week can bring about noticeable benefits. Consistency is key, and individuals can adjust the frequency based on personal preferences and schedules.
Can yoga nidra be used as a tool for stress management?
Yes, Yoga Nidra is considered an excellent tool for stress management. Its deep relaxation techniques help reduce stress hormones, calm the nervous system, and promote a sense of inner peace.
Is Yoga Nidra suitable for people with anxiety disorders?
Yes, Yoga Nidra can be beneficial for individuals with anxiety disorders. Its calming effects on the nervous system and focus on relaxation make it a valuable practice for managing anxiety.
Can Pregnant women practise yoga nidra?
Yes, pregnant women can practice Yoga Nidra. It is a gentle practice that can promote relaxation during pregnancy, but it’s advisable to consult with a healthcare provider before starting any new practice.
Can Yoga Nidra improve concentration and focus?
Yes, regular practice of Yoga Nidra has been associated with improved concentration and focus. The practice enhances mindfulness and mental clarity, contributing to better cognitive function.
Does yoga nidra contribute to overall mental well being?
Yoga Nidra contributes to overall mental well-being by reducing stress, promoting relaxation, and fostering a deep sense of inner peace. Its holistic approach addresses both physical and mental aspects, enhancing the overall quality of life.
Is there any specific time of the day recommended for practising yoga nidra?
While Yoga Nidra can be practiced at any time, it is often recommended to do so in the afternoon or evening for relaxation. However, individuals can choose a time that best fits their schedule and when they can fully engage in the practice.
Can Yoga Nidra be used as a tool for pain management?
Yes, Yoga Nidra can be used as a complementary tool for pain management. The deep relaxation it induces may help alleviate discomfort and promote a more positive perception of pain.
How does Yoga Nidra impact the mind body connection?
Yoga Nidra enhances the mind-body connection by promoting awareness of bodily sensations, emotions, and thoughts. This heightened awareness contributes to a greater sense of self-understanding and holistic well-being.
Can Yoga Nidra be practiced in a group setting?
Yes, Yoga Nidra can be practiced in a group setting, making it a suitable activity for workshops, classes, or retreats. Practicing together can enhance the sense of shared relaxation and community.