“Through the practice of Yoga Nidra, we are not only relaxing, but restructuring and reforming our whole personality from within.”
Swami Satyananda Saraswati
Introduction to Yoga Nidra
by Eliza Wing
You may have heard the term Yoga Nidra, maybe even heard friends or acquaintances rave about how amazing the experience is; how they’ve never felt more relaxed in their lives. It sounds great! But is it just another guided meditation? The answer is sure -- but actually -- no, not at all.
Read on and get a full understanding of Yoga Nidra so that when you do (and you are going to, right?) practice it, you will get the full and lasting benefits of this ancient and healing practice.
What is Yoga Nidra?
Yoga Nidra means yogic sleep and is the term used for the state of consciousness between waking and sleeping. Most of us have a short experience of this state every night before we enter into sleep. But it is short-lived and we don’t stay in this state for long. In fact, we may not even notice it. During Yoga Nidra we not only experience deep relaxation and calm but also a general alertness which allows us to witness and experience visions and our deepest self.
The benefits of Yoga Nidra:
There is scientific evidence for the positive benefits of Yoga Nidra. Research studies show practitioners entering into very deep states of relaxation AND maintaining a level of alertness. This combination allows us to both journey into the recesses of our minds and to activate deep intentions as well as to tap into our unconscious in ways that are usually not available to us. Informally, many practitioners and teachers say that the practice helps reduce stress, anxiety, headaches and other types of pain. As with most yogic and meditative practices the best test subject is you (!). Try it and see for yourself.
The Key Elements of Yoga Nidra:
When we practice Yoga Nidra, we begin by setting a very deep intention called a Sankalpa (Sanskrit for resolve or resolution. For more, see What is a Sankalpa?) then we cycle our attention through various layers or sheaths.
Following the setting of our Sankalpa we begin to rotate the consciousness around body parts in a specific sequence. Then we move into an awareness of breath. Next, we move into our feelings and emotions. Finally, we enter into a visualization phase. We end by returning to our initial resolve or Sankalpa. The sequences are intentionally set in order to further our journey from the conscious to the subconscious and, finally, into the unconscious.
How do I practice Yoga Nidra?
There are some key elements that will make your Yoga Nidra practice a good experience.
1. Set aside at least 45 minutes
2. Find a quiet place where you won’t be disturbed
3. Turn off/silence all digital devices
4. Get comfortable. Yoga Nidra is generally practiced lying down so you will want to set yourself up in a comfortable, lying down position that you can hold without stress or strain. Some practitioners like to put a bolster or a pillow under their knees to alleviate any stress on the lower back. Others might put a towel or folded blanket under their necks to make sure there is no strain there. If the room is cool, cover yourself with a blanket. Basically? Make yourself a nice nest.
5. As you listen to the instructor’s voice, don’t over concentrate. Allow the words to guide you but don’t worry if you lose track of the instructions. Just return gently to the voice.
6. You may begin to drift into sleep. Try not to. You may even set an intention for yourself before you begin to remain aware and bring yourself out of sleepiness should you find yourself drifting off. But do not create more disturbance for yourself if you do fall asleep. It happens!
What is a Sankalpa?
A Sankalpa is a resolve or resolution. You will be asked to come up with your resolve at the beginning of the practice.
When you develop a Sankalpa, consider something that is meaningful to you and then create a clear, concise statement.
Following are some examples:
I will awaken my potential
I will be a force for love and compassion
I will be successful in everything that I undertake
I will be more aware
I will be healthy in body and in mind
Whatever you choose should be something that feels as if it will be meaningful for you in the long-term.
The beauty and promise of a Sankalpa is that you already have everything within you that you need in order to achieve it. If we want to create a life that is meaningful to us, we can return again and again (through our sankalpa) to our deepest intentions.
You can (and should) practice Yoga Nidra regularly and keep the same Sankalpa. Doing so, can effect long-term changes for you for the rest of your life.