Yoga Nidra is a powerful practice that ultimately can help you feel well-rested and renewed. Combining ancient meditation techniques with modern insight, Yoga Nidra is a simple way to relax both the mind and body.
What is Yoga Nidra?
Yoga Nidra, also known as Yogic Sleep, is a form of meditation where one can experience the state of consciousness between waking and sleeping. Typically, it’s a guided meditation where the practitioner is positioned flat on their back in savasana or corpse pose.
While the duration and the journey of the meditation can vary greatly among the Yoga Nidra community, generally practitioners can expect some form of breathwork or breath awareness, visualization techniques, and internal attention towards various parts of the body or chakras.
Yoga Nidra is said to induce a deep state of relaxation. It is often described as a conscious sleep state. Although it is common for some people to accidentally fall asleep during the guided meditation, sleeping is not the goal.
Where does Yoga Nidra come from?
Yoga Nidra has roots in ancient texts and practices, but our modern understanding of a Yoga Nidra practice has evolved immensely, quite similarly to many modern-day yoga practices.
“Yoga Nidra” is of course, Sanskrit, an ancient language. It has origins as far back as circa 250 CE. It’s no wonder that throughout the years, it has had many transformations.
Presently and understandably, many hold on to the simplicity of a single word translation. “Yoga” is often translated as “union” and “Nidra” is often translated as “sleep.” Unsurprisingly, this simple translation leaves much of the richness and history out of the definition. Check out Deconstructing Yoga Nidra from Yoga Sadhna to further explore the translation.
The Benefits: Better Sleep
As Yoga Nidra continues to gain traction, the hope is that scientific studies can solidify the benefits that any practitioners report experiencing with regular practice.
Here are some of the benefits of Yoga Nidra:
- Improved sleep habits and sleep quality
- Ability to relax the mind and body with ease
- Reduced feelings of stress and anxiety
- Increased overall well-being
Where to start practicing:
You can find Yoga Nidra classes at a yoga studio or meditation center for in-person sessions. You can also practice Yoga Nidra from the comfort of your own home through podcasts, online classes, and audio recordings. You can even learn to guide yourself through a Yoga Nidra session on your own.
Yoga Nidra can be practiced almost anywhere and is suitable for all levels of experience. It will help to find a comfortable, non-distracting environment that can allow you to relax and focus your attention.
Alone or in a class?
There are pros and cons to in-person classes as well as practicing alone at home. Whether you prefer an in-person class over a solo session at home largely depends on your personal preference.
Yoga Nidra from the Comfort of Your Home
Practicing Yoga Nidra in the comfort of your own home provides many unique benefits in comparison to in-person classes. At home, you can create a more personal experience–you can tailor each session to fit your specific needs and preferences. Home practice also allows for greater flexibility in terms of when you practice and for how long, as you don’t need to worry about finding a class at a particular time or coordinating with other practitioners.
Pros:
- Control over your environment like the lighting, sound, etc.
- Easy to squeeze a quick 5-minute session into your day
- Being alone can feel peaceful
- You can even do it in your cozy bed!
Cons:
- Easy to get distracted or sidetracked before you even start
- Might take up time to select which online class or audio recording to use
- Difficult to guide yourself through a session (If guiding yourself)
Yoga Nidra In-Person Classes
Practicing in an in-person class can offer many unique benefits in comparison to home practice. Being in a physical space with other practitioners can create a sense of community and connection, allowing you to feel supported in your practice. In-person classes also provide guidance in the meditation as you will be led by an experienced teacher who can answer questions after class.
Pros:
- The energy in the room can feel powerful with many people
- More connected to your community
- Typically in-person classes are longer sessions which can allow you to dive deeper into your practice
Cons:
- Usually takes up more time and more effort to get there
- May find it difficult to concentrate depending on the room and people around you
- Lack of control around your environment
Tips for a successful Yoga Nidra session
Yoga Nidra is a practice that can be tailored to meet the needs of each individual. Here are some tips to help ensure you have a successful practice:
- Find a comfortable position – Savasana is the preferred position for this meditation. Lie down with a flat back and nothing underneath your head. If you’re on a hard surface like a thin yoga mat or on the floor, you may want to add a blanket underneath for cushion. If you tend to have a sore back, you can roll up a blanket and put it underneath your knees for support. If you’re doing it from home in bed, try to remove your pillow under your head so that you lengthen through your spine. No matter where you are, know that comfort is your friend!
- Have an open mind – Before beginning your practice, keep an open mind. There’s no way to know how you’ll feel during or afterwards until you try it. There is also no “right” way to feel. Some people fall asleep, and that is ok! Some people don’t feel anything, and that is ok too! If you have an intention to feel more relaxed, and it doesn’t quite go your way during that particular session, keep an open mind to all the thoughts and feelings and sensations you may experience WITHOUT JUDGEMENT.
- Rinse and repeat! – Regular meditation practice is an excellent way to go deeper and “stretch” your meditation muscles. For many beginners, it takes quite a few times to even be able maintain focus and stillness. Create a schedule to encourage regular practice. You can choose a weekly class to attend or simply add a 5-minute session before your bedtime every night. Find your best way to continue practicing.
Start Your Yoga Nidra Practice Today!
With so many resources available online, it has never been easier for anyone to start their own Yoga Nidra practice. All you need is dedication and consistency – so why not give it a try? Who knows where this practice could take you! It can be adapted to fit individual needs and preferences, making it a versatile practice that has something to offer everyone. By regularly practicing Yoga Nidra, practitioners will begin to experience its powerful benefits for sleep, relaxation and overall wellbeing.