Yoga Nidra, translated as 'yogic sleep', is a guided meditation that takes you into a deeply restful state, balanced between wakefulness and sleep. Imagine being in the sweet spot where you are not fully awake but you are not quite asleep either. This is where Yoga Nidra takes you, offering your body and mind the opportunity to rest and rejuvenate.
You have arrived on this article because you are obviously curious about Yoga Nidra and therefore, I thought it would be useful introduce the practice of Yoga Nidra to you and offer you some guidelines so that you can get start to harness the potent potential of this profound practice.
What is Yoga Nidra?
Yoga Nidra is a tool for relaxation where you can practise guiding your body into a deep state of rest. By helping your physical body to engage the autonomic nervous system, Yoga Nidra becomes a space for practising rest and relaxation. In a world that values hustling, busy-ness and productivity, the ability to rest has become an undervalued skill and it might be something that we have to take time to practise. Yoga Nidra is also more than just a tool for relaxation. It is a powerful practice for self-enquiry and emotional processing. By guiding you to a state of relaxation, peace and contentment, Yoga Nidra helps you to tap into the true nature of your being.
Who can practise Yoga Nidra?
The beauty of Yoga Nidra lies in its simplicity. There is no need to force your body into specific poses or your mind into a particular state. Each session can be a unique experience, influenced by the length of the practice (which can range from five minutes to a full hour) and the cues offered by the teacher. Through body and breath awareness techniques as well as self-enquiry, Yoga Nidra creates space for exploring different states of consciousness. Yoga Nidra is a passive and effortless form of meditation, usually practised lying down (although you can practise seated or standing up), making it accessible to most people - whether you are on a yoga mat, your bed, or even the sofa.
Getting Started with Yoga Nidra
Yoga Nidra is an incredibly accessible form of meditation that is perfect for anyone seeking relaxation and peace. Unlike traditional seated meditation, Yoga Nidra is a passive, guided form of meditation, usually practised lying down and leads you to a point of deep relaxation, primed for self-enquiry. While meditation might require elements of concentration and focus, Yoga Nidra encourages you to simply let go.
Yoga Nidra is about doing nothing, just being and allowing the experience to happen to you. In a similar way to your body breathing, digesting your food or falling asleep, Yoga Nidra is something that happens to you and you are not trying to make anything happen. The effortless approach makes Yoga Nidra accessible to most people, regardless of their level of experience or physical condition. However, breadth of accessibility does not mean that it is easy, in fact, in a society that values busy-ness doing nothing can be incredibly challenging!
The beauty of Yoga Nidra is in its simplicity. All you need is a comfortable place to lie down – whether that is on your bed, a yoga mat, or even your sofa. You can practise at any time of day, and many find it particularly beneficial before bed to promote restful and high-quality sleep. You can be guided during in-person Yoga Nidra classes by a teacher, or you can follow along with recordings. As you become more familiar with the practice, you will be able to follow the sequence independently, allowing for a deeper immersion in the experience.
Setting the Scene
For an optimal Yoga Nidra experience, choose a quiet, comfortable room. The environment plays a significant role in the practice. A semi-dark room is best – not too dark, which might make you fall asleep, and not too bright, which can make it hard to relax. Ensure the room is at a comfortable temperature and free from distractions (including pestering insects). If practising in a shared space like an in-person class, make sure you are physically separated from others to avoid disturbances.
It is a good idea to practise Yoga Nidra at the same time every time you practise. Whether that is early in the morning, first thing before you get out of bed, after work or before sleep. Consistency helps to deepen the practice. Make sure that your stomach is not too full, give yourself around three hours after a heavy meal or half an hour after light snacks.
During Yoga Nidra
Yoga Nidra is practised in the Savasana position, where you lie flat on your back. This position is conducive to relaxation and reduces sensory stimulation. You can also practise seated or standing up. Feel free to check out this video to see a demonstration of the variety of ways that you can lie to create an especially comfortable, cosy and restful Yoga Nidra practice.
The instructions during a Yoga Nidra session are designed to keep your mind moving at a pace that is quick enough to prevent it from wandering, but slow enough to ensure that you can easily follow along. The speed of guidance can vary depending on the stage of practice and the state of mind of the practitioner. For example, the rotation of consciousness – a key component of Yoga Nidra where you mentally scan your body – can happen quickly, so that your mind does not linger on any one point for too long. Again, if imagery is used in the Yoga Nidra, this can be delivered in rapid succession.
Falling Asleep During Yoga Nidra
One of the essential aspects of Yoga Nidra is the instruction to “not sleep”. While you are deeply relaxed, the goal is to maintain a level of awareness throughout the practice. This state allows for a balance between wakefulness and unconsciousness, where your mind can follow the guidance effortlessly. Staying awake and aware is key, even though it is common to drift off.
If you do fall asleep, do not be disheartened. The body knows what we need, and in that moment, you needed to fully rest into the sleep state. You will still be receiving the relaxation and rest benefits of Yoga Nidra when you fall asleep. If you are practising Yoga Nidra before bed, still aim to try to remain awake and aware and use the practise as a tool to prepare your body and mind for sleep.
If lying down tends to make you fall asleep during Yoga Nidra, consider trying a seated or standing position. If you are lying down, you can also bend your elbow and when the forearm drops, this will trigger you to “wake up”.
Tips for a Successful Practice
The goal of Yoga Nidra is not to achieve a deep state straight away. Instead, approach Yoga Nidra with a relaxed and open mindset. The process is gradual and requires consistency and patience.
Distractions and wandering thoughts are natural; rather than fighting them, let them come and go. These interruptions can actually help keep your awareness alert, preventing your from slipping into sleep.
If you experience tension or discomfort, whether physical or mental, remember that it is temporary. With continued practise, these sensations often diminish. If you feel discomfort, it is okay to adjust your position or even take a short nap.
It is important to transition out of deep states of relaxation and different states of consciousness gradually and gently. You might be more sensitive to light and sound or any other external stimuli in the hours following your Yoga Nidra practice. Abruptly returning to full wakefulness can be jarring and may even case discomfort. If you feel discomfort, lie down once more in Savasana and focus on your breath until you feel calm again.
Depending our your own life experience, you might be triggered to have a negative reaction during Yoga Nidra. Also, when we live in a society that encourages busy-ness and stress or if our past experiences mean that we are constantly in a state of stress then deep relaxation and inner peace can be jarring, disconcerting and uncomfortable. These are natural responses, and it is important to approach them with reassurance. Yoga Nidra is a gradual process of increasing awareness, and it is crucial that this happens gently.
I hope that you enjoyed learning more about the practice of Yoga Nidra and that you feel primed to begin your own journey with Yoga Nidra. Check out my video where I share a variety of ways that you can set yourself up for a deeply restful and rejuvenating Yoga Nidra practice.
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