On a regular day, a yoga class is getting underway. Most are women who wear their complete set of yoga clothes, and some men are just in their denim rolling out some yoga mats, blankets, sleeping bags, and some pillows in preparation for a Yoga Nidra practice.
Yoga Nidra (yogic sleep) is an immensely useful meditation technique and one of the yoga practices for beginners due to its hassle-free and clear steps of execution. As the students rest comfortably in some reclining poses, this systematic meditation leads you through your koshas, (the five layers of yourself) making your self with a sense of wholesomeness.
In this section, we will be learning how to do a yoga nidra, and discover some of its advantages. But first, let us dive into yoga nidra as a full-body relaxation….
Full Body Relaxation: Yoga Nidra
Yoga Nidra, or also known as the yogic sleep, serves as the way to acquire freedom without making bodily stress. The samskara (mental and emotional groove) is structured by a monotonous thought or routine that is present in the mind and body, making a subjective impression over time.
These multiple impressions can produce harmful effects and emotions that block the strengthening of koshas (the five layers) of your self. If these negative emotions continue to turn you down, your mental or emotional layer will most likely forbid itself to harmonize with the remaining layers: the physical, breath, bliss, and intellectual body. In this situation, Yoga Nidra can become immensely helpful!
A samskara is generally used as an objective within the Yoga Nidra session. Coming into the course, realizing what you would like to work on is essential. Your teacher may often prompt your objective/s at the beginning of the practice. Once samskara arises during your training, it’s natural to be moved by it and then allow yourself to grasp these overflowing feelings more and more.
If this done successfully, with each succeeding practice, you may be moving deeper into a samskara— enabling you to understand your reaction better and then ultimately release that samskara into your infinite consciousness. In that situation, samskara is no longer an impression, but you are freed by it instead!
How to do Yoga Nidra
In the succession of Yoga Nidra, you must follow to a set of instructions, close enough in a guided meditation. You may listen to your friend or your teacher reading these instructions. Ultimately, however, by listening to a recording by someone you know or only yourself is ideal. One goal of this practice is to put your attention in somewhat quick succession on your bodily functions. Mentally figure out each part and then sense it as thoroughly as possible.
Here are the steps to successfully perform Yoga Nidra:
1. Place a mat and prepare a pillow or folded blanket behind your neck for support, and another pillow under your knees for comfort.
2. Realize your intention, lie flat on your back comfortably, with your arms extended by your sides, and then close your eyes.
3. Repeat the intention you chose three times.
4. Take a couple of your breath works, especially for exhalation.
5. From your right side, surround your awareness through all parts on that side of your body — arm to arm — in reasonably quick succession.
You may follow this movement: each finger, palm of your hand to back and your hand as a whole, forearms then elbow, upper arm, shoulder point, and then shoulders, neck, each section of your face (mouth, forehead, eyes, nose, and so on), ears, scalp, throat, your chest part and side of the rib cage, shoulder blade, waist then stomach, lower abdomen, genitals, buttocks, whole spinal column, thighs, top and back of your knee, shin and calf part, ankle, top of foot, heel then sole, and toes.
6. Be mindful of your body as a whole.
7. Again take a couple of your breath works, emphasizing exhalation. Then on the left side of your body, begin distributing your awareness.
8. Repeat steps five to seven until you’re satisfied with the level of relaxation.
9. Continue being mindful of your whole body and the space surrounding it, be still as you feel the peace.
10. Reaffirm your intention in three times as you mentally initiate to return to your ordinary consciousness.
11. Softly move your finger for a few minutes, take a deep breath, and then open your eyes.
At first, you may find this practice difficult because of some bodily discomfort, but don’t let this setback horrify you, instead continue to improve your awareness reasonably swiftly. If mastered, you may also nourish your inner organs and all kinds of mental needs.
See also – Learn Meditation Now!
Top 3 Advantages of Yoga Nidra
Yoga Nidra is an ancient, but the not-so-known yogic practice that’s slowly introduced as both a form of mind-body therapy and meditation. It’s a systematic kind of guided relaxation and typically done for 30-40 minutes at a time. Practitioners also proclaimed that yoga nidra offers immediate physical advantages, such as reduced stress, better rest, and is believed to have some effect of psychological healing. As a meditation practice, it’s sure it can generate better well-being. With that being said, we’ve cracked some of its advantages, here’s to what:
1. One Cannot Perform Yoga Nidra Incorrectly
As you recline, all you have to do is follow the voice that’s guiding you. It will cause you only to remember distinct parts of your meditation and not others. Every moment you perform, you may face a new experience, and none of which is incorrect. Falling asleep is natural, too, as you will gain benefits while your unconscious self is absorbing the practice.
2. Excellent Way to Reduce Stress
Yoga Nidra encourages deep relaxation that isn’t attainable in your regular meditation practice. The process of your body scan and breathwork alone can enable you to calm your nervous system, making it less stressful and better health!
3. It Introduces You to Yourself Intimately
Yoga Nidra gives you the space to explore more of what you need at the moment, as well as the opportunity to be able to release some long-held emotions. Over time, you may continue to experience the passion and associated with your feelings, moving deeper into the practice.
The Bottom Line
So if you want to practice Yoga Nidra to help you relax your whole body and eventually release stress, or you want to have an approach to make real positive effects in your life, this practice can help you reach your goals! Yoga Nidra is an attainable meditation practice that focuses on nourishing multiple levels of better well-being. Practice with consistency and precaution, and you may likely come upon discovering the right amount of peace in a short time. Efficiency at its finest!