Yoga Nidra
“Realize, with a still mind, the state between sleep and wakefulness...This is the real Self, inherent in which one is no longer deluded”
This is the perfect time of year to take up a yoga nidra practice. As the evenings darken we naturally begin to gravitate indoors. This gives us more time to work on self care and introspection. Yoga nidra is the perfect way to reduce anxiety and find deep relaxation which can improve our introspection skills.
Nidra means sleep. However yoga nidra is a conscious ‘sleep’. We try not to actually fall asleep but this can often happen. As we fall asleep our brainwave frequency moves from beta (awake) to theta (light sleep) and then delta (deep sleep). In yoga nidra the beta waves are superseded by alpha waves (awake but mentally and physically relaxed) and this alpha wave activity allows for an extension of relaxation. During yoga nidra all senses except hearing are withdrawn. Focusing on the sound of the instructors voice keeps us conscious and aware in the relaxation process. The instructor guides us through a systematic approach of releasing muscular tension, emotional tension and mental tension.
Yoga Nidra Practice:
-Performed in shavasana. I like to use an eye pillow, blanket and a bolster under my knees.
-An intention is set. Something simple like ‘I will be calm in chaos’ or ‘I give and receive love’.
-An instructor guides a rotation of consciousness through the different parts of the body.
-Attention of the breath is then used to promote further relaxation.
-Attention to feelings and sensations are then experienced and removed as guided by the instructor. Commonly opposites are used like hot/cold, pain/pleasure, love/hate etc.
-A visualisation is then used for mental relaxation. Images used in the visualisation are usually archetypes or images that have a universal significance.
Benefits:
On a physiological level blood pressure, heart rate and circulating stress hormones are all reduced
Reduction in anxiety and irritability
Restful sleep and insomnia sufferers can improve sleep quality
Deep relaxation allows for an intuitive awareness of the true self
I used this practice during Covid guided by Laragh Cunningham from Yoga Shala in Galway, Ireland
setup for yoga nidra: https://www.youtube.com/watch?v=Ky_eM5G2kgo&list=PLanAJgCcw2d5Y1nGJjnPJD5VqliFcazrM&index=6
guided meditation: https://www.youtube.com/watch?v=7BTmVCOpcHE&list=PLanAJgCcw2d5Y1nGJjnPJD5VqliFcazrM&index=7
Dr.Andrew Huberman rates Yoga Nidra or Non Sleep Deep Rest (NSDR) for improved sleep and relaxation. He regularly refers to it on his podcasts. See him talking about it here: https://www.youtube.com/watch?v=1rSOn0PurVc
Resources and references:
Yoga Nidra, Swami Satyananda Saraswati, 2013 edition
The Rising you tube channel:https://www.youtube.com/channel/UCjxN6PrbcH2OMPXp1wXNRPg
