Yoga Nidra is a magical observe that’s typically translated as “yogic sleep.” Yogic sleep sounds fairly good, however what’s Yoga Nidra precisely?
It’s an attention-grabbing observe that has roots relationship again 1000’s of years. In the event you’ve ever been fortunate sufficient to expertise the observe, you understand that the advantages of Yoga Nidra are plentiful and that the observe is soothing, restorative, and deeply restful.
Learn on to search out out every part about this mystical yogic sleep meditation and the way to correctly observe it.
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What Is Yoga Nidra?
This straightforward, restorative observe is a guided meditation that lulls you right into a state of semi-consciousness. By intention setting, physique scans, visualizations, and breath consciousness, you’re transferred to a different world that’s calm, soothing, and peaceable.
Yoga Nidra is believed to be deeply restorative and enjoyable for the nervous system and as restful and soothing as sleep. It’s stated {that a} brief Yoga Nidra observe is as refreshing as hours of deep sleep.
A brief Yoga Nidra observe is as refreshing as hours of deep sleep.
It’s undoubtedly a robust observe, however it’s additionally one of many best meditations to observe and to persistently observe.
As a totally guided meditation, Yoga Nidra is practiced mendacity down in your again. This restful place permits you to fluctuate between aware and semi-conscious states, transferring you thru completely different phases of consciousness.
By way of gently guided rest strategies, Yoga Nidra forces you to decelerate, settle down, and inevitably restore.
Craving a unique kind of guided meditation? Do this Guided Pranayama and Mindfulness Meditation for a Calm and Peaceable Thoughts (Video)
The Historical past of Yoga Nidra
Yoga Nidra is alleged to be as outdated because the observe of yoga itself.
First talked about within the Upanishads (historical holy scriptures of Hinduism and yogic philosophy) after which later mentioned within the Mahabharata (the longest epic poem on this planet, which incorporates the Bhagavad Gita), Yoga Nidra has undoubtedly been round for a very long time.
The revered guru Satyananda Saraswati is alleged to be one of many first fashionable yoga lecturers that actually employed the observe of Yoga Nidra along with his pupils.
Much more modernly, Richard Miller (a yoga instructor who has pioneered the thought of utilizing yoga as a therapeutic observe) developed the iRest Yoga Nidra technique as a contemporary adaptation of the traditional meditation observe of Yoga Nidra.
His technique has been used internationally for numerous functions, together with serving to troopers returning residence from conflict with Publish Traumatic Stress Dysfunction (PTSD).
The Science Behind Yoga Nidra
Yoga Nidra has been studied scientifically with many promising outcomes that present numerous advantages.
One research discovered that Yoga Nidra is characterised by a depressed stage of need for motion. The research discovered decreased blood stream within the prefrontal, cerebellar, and subcortical areas of the mind whereas topics had been working towards Yoga Nidra. (These components of the mind are believed to be related to motion.)
The research confirmed elevated dopamine launch in the course of the Yoga Nidra meditation, which was additionally related to the expertise of diminished readiness for motion.
One other research discovered that Yoga Nidra elevated coronary heart fee variability (HRV), which is usually utilized as an index of autonomic nervous system steadiness and, due to this fact, is a robust indicator of total well being.
Yoga Nidra has been studied scientifically with many promising outcomes that present numerous advantages.
One other research measured the consequences of a Yoga Nidra observe on college college students’ shallowness and stress ranges. The findings indicated that Yoga Nidra may alleviate fundamental life stresses and enhance total shallowness.
One other research measured mind exercise throughout Yoga Nidra and located that topics had been in a deeply relaxed state (much like the mind state of sleep) whereas working towards. What’s attention-grabbing is that these outcomes additionally discovered members to be in utterly conscious states whereas concurrently on this deep rest.
Additional research have discovered Yoga Nidra to assist cut back stress, enhance ache administration, address sexual assault, cut back drug dependancy relapse, and extra.
Comply with These 7 Steps to Observe Yoga Nidra:
Conventional Yoga Nidra follows particular steps to achieve the deeply restorative semi-conscious state. The next are typical steps of a Yoga Nidra observe.
1. Set Up Your House
It’s necessary to get as snug as attainable when working towards Yoga Nidra, so arrange your area nonetheless it’s essential to get relaxed and settled.
You might want to use props like a yoga bolster underneath your again or your knees or to cowl your self with a blanket or place a pillow underneath your head. Modify your self nonetheless it’s essential to to be able to get actually snug as you lie down to arrange in your observe.
Soften comfortably right into a yoga mat, sofa, or mattress in order that the place of your physique received’t distract you throughout your observe.
2. Create a Sankalpa
A sankalpa is an intention, and it’s one thing that you simply most likely already use in your asana observe.
Carry your consciousness to no matter it’s that your coronary heart needs or what you hope to realize from this observe. Possibly you propose to domesticate hope or prosperity, or possibly your intention is just to loosen up and restore.
No matter your intention for the observe is, make it clear in your thoughts’s eye in order that it could develop into the focus of your meditation.
The Energy of Sankalpa: Right here’s All the pieces You Must Know About Setting Intentions in Yoga
3. Scan Your Physique
This step is way over only a physique scan. This stage of your Yoga Nidra observe is supposed to maneuver you right into a state of Pratyahara (a withdrawal of the senses). Pratyahara is believed to be the gateway to the unconscious and that’s the major goal of Yoga Nidra.
Pratyahara Defined: The Fifth Limb of the Yoga Sutras and the First Step Towards Meditation
So systematically transfer by means of your physique and sense each a part of it. Expertise the sensations of your proper large toe all the way in which right down to your pinky toe. Actually really feel your hips, torso, and arms. Sense your throat, chin, lips, nostril, eyes, and brow.
Transfer throughout your entire physique and, as you accomplish that, systematically loosen up every a part of your physique as you sense it. When you’ve absolutely relaxed your physique, let it keep absolutely relaxed as you progress your consideration to extra refined components of your self.
4. Draw Your Consciousness to Your Breath
Really feel the actions of your breath. Really feel your physique respiration naturally. Dive into the deeper mechanics of your breath. The place does the air enter your physique? The place does it exit? What’s its texture, temperature, and velocity?
Expertise the tide of prana flowing by means of you. By drawing deeper into the subtleties of your physique, you progress farther and farther into deeper phases of Pratyahara.
As you observe the ebb and stream of your breath, let its rhythm lull you right into a semi-conscious state.
Study extra about Prana: Demystifying Life Pressure Vitality
5. Develop into Conscious of Your Ideas and Emotions
Develop into the aware observer and easily discover ideas and emotions as they come up. With out judgement, merely acknowledge what passes by means of your thoughts – whether or not consciously or not.
Keep away from dwelling on anybody thought or feeling that arises. Merely watch the cascade of ideas go by means of your thoughts.
6. Expertise and Observe
Take discover of what has arisen from this entire expertise. Develop into conscious of the aware observer that’s at all times current, no matter your emotional or bodily state.
Join with this greater consciousness that dwells inside you. Really feel how this connects you to a larger consciousness past your self.
7. Mindfully Resurface
Once you’re prepared, slowly and mindfully return to a state of heightened aware consciousness. Comply with your personal tempo to reawaken and reorient to your waking life.
Pause for a second to replicate again in your sankalpa and to search out gratitude in your observe earlier than transferring on along with your day.
On the lookout for extra deeply restorative practices? Strive These 4 Restorative Yoga Poses to Calm down Your Physique and Thoughts
What Is Yoga Nidra? The Takeaway on Yogic Sleep
The observe of Yoga Nidra is undoubtedly useful to the physique, breath, and thoughts. By working towards this soothing meditation, you may end up feeling extra rested, alert, or consciously conscious.
Subsequent, learn: These 8 Advantages of Yoga Nidra Will Make You Need to Observe ASAP
Give the observe a try to see how you are feeling. You simply could discover that Yoga Nidra is your new favourite model of stress-relieving, restorative meditation.
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