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 hundreds of years. In case you’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 seek out out all the pieces about this mystical yogic sleep meditation and find out how 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 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 mentioned {that a} quick 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 strong observe, nevertheless 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 acutely aware and semi-conscious states, shifting you thru totally different phases of consciousness.
By way of gently guided rest strategies, Yoga Nidra forces you to decelerate, settle down, and inevitably restore.
Craving a distinct kind 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Yoga Nidra is claimed to be as outdated because the observe of yoga itself.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 (historic 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 claimed to be one of many first trendy yoga lecturers that basically employed the observe of Yoga Nidra together with his pupils.
Much more modernly, Richard Miller (a yoga trainer who has pioneered the concept 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 varied functions, together with serving to troopers returning residence from struggle 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 examine discovered that Yoga Nidra is characterised by a depressed stage of need for motion. The examine discovered decreased blood circulation within the prefrontal, cerebellar, and subcortical areas of the mind whereas topics have been training Yoga Nidra. (These components of the mind are believed to be related to motion.)
The examine 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 examine 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 varied advantages.
One other examine measured the results of a Yoga Nidra observe on college college students’ vanity and stress ranges. The findings indicated that Yoga Nidra might alleviate primary life stresses and enhance total vanity.
One other examine measured mind exercise throughout Yoga Nidra and located that topics have been in a deeply relaxed state (just like the mind state of sleep) whereas training. What’s fascinating 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 scale back stress, enhance ache administration, address sexual assault, scale back drug habit relapse, and extra.
Observe These 7 Steps to Apply 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 attainable when training Yoga Nidra, so arrange your house nonetheless that you must get relaxed and settled.
You could want to use props like a yoga bolster below your again or your knees or to cowl your self with a blanket or place a pillow below your head. Regulate your self nonetheless that you must with a purpose 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 received’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 achieve from this observe. Possibly you plan to domesticate hope or prosperity, or perhaps your intention is solely to chill out and restore.
No matter your intention for the observe is, make it clear in your thoughts’s eye in order that it could actually 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 main goal of Yoga Nidra.
Pratyahara Defined: The Fifth Limb of the Yoga Sutras and the First Step Towards Meditation
So systematically transfer by your physique and sense every a part of it. Expertise the sensations of your proper huge toe all the best way 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 chill out every a part of your physique as you sense it. When you’ve totally relaxed your physique, let it keep totally 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 respiratory 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 pace?
Expertise the tide of prana flowing by 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 circulation of your breath, let its rhythm lull you right into a semi-conscious state.
Be taught extra about Prana: Demystifying Life Pressure Power
5. Turn into Conscious of Your Ideas and Emotions
Turn into the aware observer and easily discover ideas and emotions as they come up. With out judgement, merely acknowledge what passes by your thoughts – whether or not consciously or not.
Keep away from dwelling on anyone thought or feeling that arises. Merely watch the cascade of ideas move by your thoughts.
6. Expertise and Observe
Take discover of what has arisen from this entire expertise. Turn into conscious of the acutely aware observer that’s all the time current, no matter your emotional or bodily state.
Join with this larger consciousness that dwells inside you. Really feel how this connects you to a larger consciousness past your self.
7. Mindfully Resurface
Whenever you’re prepared, slowly and mindfully return to a state of heightened acutely aware consciousness. Observe your individual tempo to reawaken and reorient to your waking life.
Pause for a second to mirror again in your sankalpa and to seek out gratitude on your observe earlier than shifting on together with your day.
In search of extra deeply restorative practices? Attempt These 4 Restorative Yoga Poses to Chill out 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 training 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 Wish to Apply 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.
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