Yoga Nidra, often called the yoga of sleep, is a practice of deep relaxation in which one is guided to a mental state between dreaming and consciousness. The practitioner is guided through the physical and subtle bodies which relax the physical body, regulate the breath, soothe the emotional mind and allow for the intellectual body to observe thoughts, emotions, and feelings in a safe and mindful way.O ver time, the practice of Yoga Nidra helps us to lessen the polarity of our reactions and learn to thoughtfully respond to stressful situations, rather than instinctively react.
It has proven benefits for stress, anxiety, trauma survivors, and both mental and physical well-being. In fact, a specific methodology of Yoga Nidra called iRest has been shown to be effective in treating people living with post-traumatic stress disorder (PTSD).
When we are awake, our brain waves fluctuate at the Beta wave-length, and when we are dreaming, our brains fluctuate at Theta wave-length (in deep, dreamless sleep, we fluctuate at Delta wave-length). When we are just falling asleep, deeply relaxed, and in an in-between state, our brain waves fluctuate at the Alpha-wave-length. This is also what our brains produce in Yoga Nidra, when we float between dreaming and consciousness.
Absolutely anyone can practice Yoga Nidra. Yoga Nidra is practiced lying down in a comfortable position with your legs long, arms beside the body and palms facing up (savasana). You are encouraged to make any additional modifications to feel your most comfortable before beginning. Many people like to have a light blanket so they do not get cold, or to have a pillow under the knees. If lying down is not possible, you can practice Yoga Nidra in any comfortable resting position.
You are then guided through various stages of awareness of your body, breath, visualization, and observation before returning to an awakened, rested state. Many people come out of Yoga Nidra feeling refreshed, rested, and relaxed. There is no wrong way to practice yoga nidra. Although you should commit to trying to stay awake, many people fall asleep or drift in any out of consciousness, but this still allows for the benefits of Yoga Nidra in the unconscious mind.
To explore the benefits of Yoga Nidra, explore our Four-Part Yoga Nidra Series here!