If you enjoy practicing yoga, you might also enjoy yoga nidra. Yoga nidra is also considered as “yogic sleep” because it involves maintaining a deep, meditative state. Whether you are practicing yoga nidra in a yoga class or at home, there are several benefits in this style of meditation.
Although yoga nidra is also considered as “yogic sleep,” there is a difference between regular sleep and yoga nidra. When you sleep your conscious mind does not work and instead your subconscious takes control. However, yoga nidra is the opposite and involves the conscious mind working in a deep state of meditation. If this sounds like something you are interested in, listed below are some steps for performing yoga nidra.
Step 1: Lie Down
Begin by lying down with your back on the floor. If you prefer to, place a blanket or bolster under your back with a block under it near the top end towards your head. The blanket or bolster should be placed directly under your back to provide the most support. Place a blanket or a comfortable prop under your head in order to support your head. Feel the support of the props and the ground. Notice the different sounds, smells, and light. Release any tension and relax your entire body. Try not to let any thoughts intrude your mind. Instead, you need to also relax and calm your mind.
Step 2: Connection
Center yourself and connect your mind with your body. Let your heart’s deepest desire come to mind and connect your desire with your body by imagining as if it were true. Your deepest desire should be something that you truly want, such as good health or better well-being. As soon as you have connected with your deepest desire, set an intention. Your intention can be something as simple as going to bed earlier or something more important in your life. With your intention set, make it a resolution. Keep your intention in the back of your mind and allow it to connect with the rest of your body. Make sure to stay loose and calm throughout yoga nidra.
Step 3: Focus on Your Body
As you shift your awareness, make sure to scan and focus on your body. Notice if your mouth or jaw is tense and if it is, try to relax it. Sense the other parts of your body and notice if you are tense anywhere else. Scan your entire body by noticing your nose, eyes, neck, hands, fingers, arms, legs, and feet. Work your way down your body and focus on each part. Your consciousness stays centered on your body while your mind visits each part of your body. Focusing on your body, you are able to relax each part of your body. Become aware of each body part and feel your body relax.
Step 4: Focus on Your Breath
Breathe slowly and deeply as you become aware of your breathing. Focus on your breath by sensing the slow movement of your chest as you inhale and exhale. Feel the air flow through your nose and fill up your lungs as you inhale. And as you slowly exhale, feel everything leave your body, including your breath and worries. Each breath you take is an energy that flows throughout your entire body. Try not to force any specific type of breathing. Instead, allow yourself to keep a steady and natural rhythm. It should feel as though the body is breathing on its own and you are simply noticing it. As you continue to breathe deeply and slowly, feel your body beginning to relax as you find and maintain a calm state.
Step 5: Focus on Your Feelings
Notice the feelings you are experiencing in the present. Do not analyze or judge the feelings and emotions that are coming up. Welcome the different sensations you are experiencing, whether they are heavy or light. If you notice some negative energy and feel down or worried, try to find some balance within your mind and body by bringing feelings of serenity to oppose and replace the negative emotions. You should also be aware of the feelings you have had in the past. Overcome feelings you had earlier in your life in order to more fully relax and regain power over your emotions.
In Conclusion…
Yoga nidra is great for connecting with your mind and body. If you are looking for a meditative practice, yoga nidra may be the best option for you, especially because it is more beneficial than regular sleep. With that said, you still need to maintain a consistent sleep schedule. However, yoga nidra is great for obtaining a restful and meditative state.
