Yoga Nidra: Conscious Sleep
Yoga Nidra is a powerful form of guided meditation, otherwise known as ‘conscious sleeping’, usually practiced either in Svasana or in a reclined position with the support of bolsters, blocks and blankets for additional comfort - comfort being key. Yoga Nidra is most accessible from a place of relaxed stillness. Given that classes can last anything from 40 - 90 minutes it’s important to find a position that supports optimum comfort and the intention around stillness. The practitioner has full autonomy over the position they choose to be right for their body in that moment, they should be free to experiment laying in different positions using a variety of supportive tools until they find the one they would like to remain in for the practice. I have found weighted eye pillows to be a game changer for my Yoga Nidra classes, I got mine from Belle Rock Farm - the lavender scent is just heavenly!
The space in which the practice takes place is important, Yoga Nidra should be practiced in a quiet environment, an environment that’ll remain undisturbed for the duration of the practice. Even the slight feeling that someone could walk in and disturb this time will be enough to interrupt the journey into deep relaxation. I like to set my space up with some of my favourite plants, high frequency playlist turned on, essential oils in the diffuser and only the light from it glowing. I close the door to create a container for the practice and the energy that’s shared there.
Once the practicitioner are set up in your chosen positions this is when the dialogue begins. The dialogue is split into sections; opening, withdrawing of the senses, body scan, breath awareness, closing. Each section is designed to lead the practitioner into a deeper state of relaxation whilst helping to keep them present to the sensations in their body, guiding them to rest somewhere between wakefulness and sleep. Access my free! Yoga Nidra script or recording here.
“When awareness is separate and distinct from mental activity,
when waking, dream and deep sleep pass like clouds,
yet awareness of Self remains,
this is the experience of total relaxation…
That is why, in tantra,
yoga nidra is said to be the doorway to Samadhi.”[1]
- Swami Satyananda
The calm inner stillness induced by Yoga Nidra is an effective stress management tool as well as a means for attaining greater receptivity to personal resolutions. These resolutions can range from the goal of achieving self-transformation, enhancing creativity, or improving one’s learning ability. Additionally, Yoga Nidra promotes positive changes in mental health. Studies have shown that Yoga Nidra produces changes in endogenous dopamine release and cerebral blood flow, confirming that it’s effects of the central nervous system are measurable.
The withdrawing of senses, increased activity of the auditory center and rotation of awareness has a deep impact on the brain. Yoga Nidra can be used to rectify any negative habits, attitudes, disorders/ diseases, and impressions of the mind. How does this work? During the practice, a borderline state between sleep and awakening is reached, which means that any messages or voices we hear during this time directly affect our subconscious (as in Hypnotherapy). This gradually, over a period of time overwrites previous habits, impressions and attitudes. The use of only the auditory channel during the practice, means words heard penetrate through the mind, to the subconscious, creating new thoughts, feelings and impressions.
Yoga Nidra relaxes the mind at the same time as relaxing the body and helps us to clear out the nerve pathways to the brain, the practice takes the brain into an alpha wave state, moving the body into a state of deep rest and tranquility. Regular practice helps to regulate interoceptive awareness, supporting a harmonious, restorative state and a greater balance between the different layers of body and mind.
Yoga Nidra is a great introduction to meditation and can be done effortlessly in the comfort of your own home with my free recording here. Remember to set up a space in a way that honours the intention of your practice, undisturbed and peaceful.
