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 fascinating observe that has roots courting again 1000’s of years. If you happen to’ve ever been fortunate sufficient to expertise the observe, you realize that the advantages of Yoga Nidra are plentiful and that the observe is soothing, restorative, and deeply restful.
Learn on to search out out the whole lot about this mystical yogic sleep meditation and easy methods to correctly observe it.
Discover our on-line Yoga Nidra courses on YA Lessons!
Along with a whole lot of different courses starting from Vinyasa, Yin, meditation and extra, we provide Yoga Nidra proper right here on YouAligned. 🙂
What Is Yoga Nidra?
This straightforward, restorative observe is a guided meditation that lulls you right into a state of semi-consciousness. By way of 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 stress-free 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, nevertheless it’s additionally one of many best meditations to observe and to constantly observe.
As a totally guided meditation, Yoga Nidra is practiced mendacity down in your again. This restful place means that you can fluctuate between acutely aware and semi-conscious states, shifting you thru totally different phases of consciousness.
Through gently guided leisure strategies, Yoga Nidra forces you to decelerate, relax, and inevitably restore.
Craving a special sort of guided meditation? Do that Guided Pranayama and Mindfulness Meditation for a Calm and Peaceable Thoughts (Video)
The Historical past of Yoga Nidra
Yoga Nidra is claimed to be as outdated because the observe of yoga itself.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 the planet, which incorporates the Bhagavad Gita), Yoga Nidra has undoubtedly been round for a very long time.
The revered guru Satyananda Saraswati is claimed to be one of many first trendy yoga lecturers that actually employed the observe of Yoga Nidra together with his pupils.
Much more modernly, Richard Miller (a yoga trainer who has pioneered the thought of utilizing yoga as a therapeutic observe) developed the iRest Yoga Nidra methodology as a contemporary adaptation of the traditional meditation observe of Yoga Nidra.
His methodology has been used the world over for varied functions, together with serving to troopers returning dwelling from battle with Put up Traumatic Stress Dysfunction (PTSD).
The Science Behind Yoga Nidra
Yoga Nidra has been studied scientifically with many promising outcomes that present varied 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 decreased readiness for motion.
One other research discovered that Yoga Nidra elevated coronary heart charge variability (HRV), which is commonly utilized as an index of autonomic nervous system stability and, subsequently, is a powerful indicator of general well being.
Yoga Nidra has been studied scientifically with many promising outcomes that present varied advantages.
One other research measured the results of a Yoga Nidra observe on college college students’ shallowness and stress ranges. The findings indicated that Yoga Nidra might alleviate primary life stresses and enhance general 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 fascinating is that these outcomes additionally discovered individuals to be in utterly conscious states whereas concurrently on this deep leisure.
Additional research have discovered Yoga Nidra to assist cut back stress, enhance ache administration, address sexual assault, cut back drug habit 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 essential to get as comfy as doable when working towards Yoga Nidra, so arrange your area nevertheless you must get relaxed and settled.
You could want to use props like a yoga bolster beneath your again or your knees or to cowl your self with a blanket or place a pillow beneath your head. Alter your self nevertheless you must as a way to get actually comfy as you lie down to organize on your observe.
Soften comfortably right into a yoga mat, sofa, or mattress in order that the place of your physique gained’t distract you throughout your observe.
2. Create a Sankalpa
A sankalpa is an intention, and it’s one thing that you simply in all probability 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. Perhaps you propose to domesticate hope or prosperity, or perhaps 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 will probably turn into the point of interest of your meditation.
3. Scan Your Physique
This step is excess of 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 every a part of it. Expertise the sensations of your proper huge toe all the way in which all the way 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 achieve this, 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.
Be taught extra about Prana: Demystifying Life Power Vitality
5. Change into Conscious of Your Ideas and Emotions
Change into the conscious 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. Change into conscious of the acutely aware observer that’s at all times current, no matter your emotional or bodily state.
Join with this increased consciousness that dwells inside you. Really feel how this connects you to a larger consciousness past your self.
7. Mindfully Resurface
While you’re prepared, slowly and mindfully return to a state of heightened acutely aware consciousness. Comply with your personal tempo to reawaken and reorient to your waking life.
Pause for a second to mirror again in your sankalpa and to search out gratitude on your observe earlier than shifting on along with your day.
Searching for extra deeply restorative practices? Attempt 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 helpful to the physique, breath, and thoughts. By working towards this soothing meditation, you would possibly 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 might discover that Yoga Nidra is your new favourite model of stress-relieving, restorative meditation.
This text has been learn 1K+ instances. Feelin’ the love!
