Yoga Nidra is gaining popularity around the world and ongoing worldwide research continues to prove its true effectiveness. It is an effective meditation technique that relaxes the mind and body. During the exercise, you will rest comfortably in the corpse pose (savasana). Then the teacher guides you through the five layers of the self, known as the Pancha Maya Kosha. These steps will bring you into a calm and restful state of consciousness where you will experience deep relaxation. The result will be an inner feeling of wholeness and gratitude.
When practicing yoga nidra, you no longer have to meditate in an upright position on the floor.
WHAT IS YOGA NIDRA?
Yoga nidra, also known as yoga sleep, is a very beneficial guided meditation. During the session, the teacher guides you through breathing exercises and body scanning. They draw your attention inward and bring you to a state of consciousness that is on the border between waking and sleeping. These steps will allow you to achieve a deep state of relaxation, but without falling asleep.
In this passive and active state, our body can rest. Because of this, healing of the body can occur as the nervous system is reset. While lying in a state of deep relaxation, our mind can focus on awareness and we can experience feelings of connected wholeness. This state helps heal the mind and body while awakening our deepest, all-encompassing selves.
WHO IS YOGA NIDRA FOR?
The benefits of yoga nidra can be experienced by all groups of people. However, it is especially beneficial for people who face a high level of stress and have difficulty detaching from it. In addition, it is also useful for those suffering from lack of sleep, trauma and mental problems such as anxiety and depression. The sky is the limit when it comes to the benefits you can get from this meditation practice. So whoever you are and whatever your situation, practicing yoga nidra can support your health and well-being.
HOW DO YOU PRACTICE YOGA NIDRA?
During the yoga nidra practice, the teacher will guide you through the meditation process. Throughout the session, you will be present and aware of the moment when you change your state of consciousness. The session usually lasts 30 to 45 minutes.
Begin by lying on your back. Once you are comfortable, you set an intention for sitting - this is called a sankalpa. For example, yours might be "my heart is open and relaxed" or "I let go of what was, I accept what is, I manifest what will be". You will return to this intention during the session.
You will then create a foundation by connecting with your body through multi-sensory reflection, making you feel safe and secure. Through guided exercises, you will shift your attention to your body and breath, which will help you create sensory awareness. This step brings both body and mind into a deep state of relaxation. During this phase, emotions and experiences from your subconscious often surface. However, sleep meditation brings the body and mind into a neutral state and helps you to accept and respond to the thoughts and feelings that arise in effective and new ways. This unique conscious experience will allow you to confront unpleasant memories and come to a new understanding. This part of the exercise uses yoga techniques, including experiencing opposites, to deepen the state of relaxation. Once you become aware of the emotions and see them in a new light, they will become more and more subtle.
You are now moving into the final phase of the exercise, exploring consciousness. Here you can recognize your true self. This is the highest realization you will reach during practice. As we approach the end of the practice, you repeat your initial sankalpa three times and then mentally prepare to return to ordinary consciousness. Start by moving your fingers and taking a deep breath. Then slowly open your eyes.
HOW DOES YOGA NIDRA WORK?
There is science behind the extensive benefits of this meditation practice. The process goes systematically through the body using what psychologists call habituation. This means that meditation works by using repeated stimuli to cause a response in the mind and body. By becoming aware of the sensations in the body, you get used to and forget the sensations from the outside world. This will help you focus your attention inward.
The goal of the visualization part of the exercise is to reveal painful memories, fears and emotions. This part of the exercise is known as brain plasticity, which works against existing neural pathways to strengthen new ones. This creates space for the brain to modify negative thought patterns and habits. Additionally, exercise corrects physical and mental imbalances while treating anxiety, depression, addiction, post-traumatic stress disorder, and more. Here you can access your subconscious mind and become aware of your inner thoughts and feelings. Once you connect your mind with the emotional tension, you can release the pain and begin to heal.
