Yoga Nidra literally means “Yogic Sleep.” In this deep relaxation meditation you train your attention to leave the chatter of the Waking state of mind, go past the fantasy of the Dreaming state, and consciously, intentionally enter the stillness of the Deep Sleep state, yet paradoxically remain awake and in deep meditation.
For thousands of years the Yogis have used Yoga Nidra to master the art of sleep, to balance the subtle energies, and to experience greater depths of meditation.
Yoga Nidra has without a doubt physical, emotional and spiritual benefits. This form of relaxation can do wonders for your health. It can reduce stress, bring you clarity and peace plus it can help you gain better health more in general.
Before practicing Yoga Nidra, you should be aware of the things to do and not to do so you can achieve the best result.
The Do’s in Yoga Nidra
- Practice yoga nidra in a quite and clean room so that the mind will not be distracted and is able to relax fully.
- Make your self comfortable, there are times that during the exercise you might feel cold so cover yourself with a light blanket.
- Yoga nidra is done on the ground, in a flat position. You may use a soft cushion to support your neck and head if that’s better for you.
- Keep in mind that Yoga Nidra is a method for complete relaxation. So there is no conscious effort just conscious relaxation.
- In every inhalation, just feel love and peace. With every exhalation, release all your stress and cause of your apprehensions.
- Keep your breathing natural. Further relax the body in every exhalation. Allow yourself to immerse in a peaceful realm.
- Be patient, committed and have faith in this yoga practice.
The Don’ts in Yoga Nidra
- Never allow yourself to meditate on your problems because such contemplations will not solve anything
- Don’t be so obsessed about memorizing the sequence of body parts to relax. Quality rest and relaxation is more important than perfectly going through all body parts.
- Never rush in bringing your awareness to the different parts of your body. There’s no time limit in transitions.
- Don’t be disappointed if you fall asleep. Just keep on practicing and make sure that you relax yourself more consciously next time.
- Don’t do yoga nidra immediately after lunch or diner. The practice of yoga nidra on full stomach can make you feel drowsy and sleepy.
- Don’t do yoga nidra on a hard and cold floor as it will make your body feel uncomfortable. Use a yoga mat, blanket or a carpet to make you lie comfortably on the ground.
- Don’t feel upset if you don’t feel like guiding yourself into relaxation. Use a yoga nidra guided cd to help you relax and feel more at ease.
Now that you have learned the Do’s and Don’t’s of Yoga Nidra, you’ll be more confident to practice it. Just try your best to follow the important key points above and you can become successful!
You might want to take a look at the Yoga Nidra routine by Swami Jnaneshvara Bharati.
This yoga nidra meditation is an authentic rendering of Yoga Nidra as taught in the Himalayas by the masters of Yoga, Vedanta and Tantra. While it is an advanced meditation practice, anyone can start the practice while watching it deepen over time.