Ultimate Guided Meditation – Yoga Nidra
By Jola @YolaYoga | September 21, 2021
Yoga Nidra is a beautiful practice for stress reduction. It calms the body and mind, and it is especially wonderful to do just after the physical practice of yoga. But, you can do Yoga Nidra anytime. It is the ultimate guided meditation and relaxation that you can easily do at home every day. A recent study showed, that Yoga Nidra is even more effective in reducing anxiety than traditional meditation. The study also suggested that Yoga Nidra can be reducing both cognitive and physiological symptoms of anxiety.
However, Yoga Nidra (Yogic Sleep) is not as easy as it looks. You have to train yourself to do it correctly. It requires conscious awareness as it is not sleep, and it is not traditional meditation. The difference here is that in traditional meditation the spine should be straight and we focus the mind on one point. In Yoga Nidra, you let go and relax the body and the mind and the practice emphasizes being a witness to your body, breath, and mind.
How Yoga Nidra Works?
Yoga Nidra practice progresses through the five levels of being. They are called Koshas, and it starts with the Physical level. Then we go deeper into the Vital Energy level, Mental level, Intellectual, and Bliss level. Little by little, we withdrew the energy from the furthest parts of the body (physical) and take it inward. Once we pass the fifth level, we give up linear thinking. That state is true meditation, and in that state, we experience true peace – True Self.
Prapare for Yoga Nidra
In preparation for Yoga Nidra, you may want to put on your socks, or sweater, or cover yourself with a blanket as the body may cool down. Then lie down in Savasana (Corpse Pose).
It is important you have closed eyes. It is best to place an eye pillow to cover your eyes completely and help them to stay closed.
What does Yoga Nidra consist?
1. Physical Relaxation (tightening and releasing)
The first part of the guided instructions usually conducted by the yoga teacher consists of bringing awareness to each part of the body, tensing it, and raising it a few inches off the floor. When asked to release, it is a signal to relax and drop it down.
2. Mental Relaxation (mental scan)
This part is very similar to the first but without movement. You are instructed to bring awareness to each part of the body and release any remaining tension and relax. As the body relaxes it is important to keep the mind alert.
3. Witnessing (core teaching)
This part is about observing with your awareness (witnessing) first the Body, then Breath, next Mind, and at the end Peace Within.
4. Coming out of meditation
Usually, the instructor will signal the end of meditation with an OM sound or bell. The guidance is to bring awareness first to the breath and then the body.
Tips for practitioners of Yoga Nidra
It is ok if you fall asleep
Do not worry if you fall asleep. Probably your body needed it. There is a very fine line between wakefulness and sleep during this meditation.
Get comfortable
It is crucial that your body is comfortable so we can go beyond the physical level. You may try to put a pillow under your knees if you feel you can not relax your back.
Do not worry if your mind wanders
It is the nature of the mind to wander so when you notice that your mind wanders, just gently bring it back to the body.
If you would like to try Yoga Nidra, listen to the recording at the top of this article.
Let us know if you have any questions and what you think of this practice as the ultimate guided meditation in the comments below.
Some of the links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site if you decide to make a purchase. Affiliate relationships do not reflect on recommendations or alter the integrity of the information provided. Please read the disclosure for more information.
October 22, 2021