About Yoga Nidra
Yoga Nidra is a guided meditation practice rooted in the ancient yogic traditions that promotes physical, mental and emotional relaxation, by directing awareness away from the external world and into the inner realm of self.
The process of Yoga Nidra takes you into a state of conscious sleep where the body is completely relaxed, yet the mind remains awake and alert. Through intention setting, body scans, visualizations, and breath awareness, you are guided to explore the depths of the subconscious mind, allowing you to uncover hidden emotions and patterns that may be holding you back.
Yoga Nidra provides a pathway toward self-discovery, guiding you on a journey inward to reconnect with your innate wisdom. The practice serves as a powerful tool for personal growth and transformation, and is accessible to everyone.
A Brief History
Yoga Nidra, also known as ‘yogic sleep’, is an ancient practice with roots traced back to various ancient Eastern spiritual teachings. It was first mentioned in the oldest yogic texts, the Upanishads (5th century BC) and the Mahabharata (4th century BC). In ancient texts, the method is described as deep spiritual sleep.
It was used as a technique to explore the depths of the unconscious mind and attain spiritual insight.
How Does It Work?
Yoga Nidra induces a unique shift in brain wave activity, promoting relaxation, self-awareness, and access to deeper states of consciousness. This shift contributes to various benefits associated with the practice, such as stress reduction, improved sleep, and enhanced creativity.
Yoga Nidra guides you into a state between alpha and theta, where the body is completely relaxed yet the mind is awake and alert.
Delta
0.3 - 4 Hz
Unconscious sleep
Detached awareness
Theta
4 - 8 Hz
Meditation
Subconscious creativity
Alpha
8 - 13 Hz
Relaxation
Creativity
Beta
13 - 30 Hz
Alertness
Cognition
Gamma
30 Hz +
Insight
Expanded consciousness
What happens during a Yoga Nidra session?
A typical Yoga Nidra session follows a systematic process designed to guide you into a state of deep relaxation, where the body is completely relaxed yet the mind remains awake and alert.
1
STAGE
Internalization
Settle into the practice by relaxing your body and turning your attention inward
2
STAGE
Sankalpa
Setting the intention for your practice
3
STAGE
Rotation of Awareness
(aka rotation of consciousness) is a core component of a Yoga Nidra practice, as it brings attention to different parts of the body to help promote deep relaxation
Every body is unique. If your body happens to be missing a part that is called upon, please feel free to bring your attention to the energy point on the body, rather than the physical part itself. You will still receive the full benefits of this ancient practice.
4
STAGE
Feelings and Sensations
Involves becoming aware of sensations throughout the body
5
STAGE
Breath Awareness
Turing your attention to the breath, promoting focused observation
6
STAGE
Visualization
Visualizing images to create a dialogue with the subconscious mind
7
STAGE
Revisit Sankalpa
Before finishing the practice, you will return to your initial intention
8
STAGE
Externalization
Bringing your attention back to your breath and your body, as you slowly reawaken
What is a Sankalpa?
Sankalpa is a practice that predates Yoga Nidra and has its roots in ancient yogic philosophy. Sankalpa is a Sanskrit word - - san, meaning "a connection with the highest truth," and kalpa, meaning "vow."
It is a deep rooted intention or resolve that is in alignment with your authentic self. Different than a goal, which is a personal ambition to accomplish something, the concept of Sankalpa turns inward to align with one's true purpose. It serves as a guiding statement that helps manifest change and promote profound transformation.
As a fundamental component of the Yoga Nidra practice, the Sankalpa offers a transformative approach to personal growth and healing. The practice of Yoga Nidra guides practitioners into a state of deep relaxation and opens the door to the subconscious mind, where intentions of the Sankalpa can be planted and empowered.
How to Prepare for Your Practice
There are a few key steps to follow to create a relaxed and peaceful environment that will help prepare your mind and body for Yoga Nidra.
Wear something comfortable:
You want to be as relaxed as possible. Wear something loose that you’re comfortable in and avoid tight or restrictive clothing.
Find a quiet spot:
Choose a warm, quiet, and comfortable spot where you won't be disturbed.
Minimize disruptions:
Silence or power down your devices and leave them in another room so they don’t disturb you.
Keep your props handy:
Keep a cushion, bolster, eye covering or blanket on hand, in case you need them to get comfortable.
Create a peaceful environment:
If you are practicing it at home, you can set the mood by lighting an aromatherapy candle or dimming the lights.
Use the bathroom:
It can be helpful to use the bathroom before you get started, so you can enjoy an uninterrupted session without needing to take breaks.
Get settled and be present:
Take a few moments to center yourself and become present. Close your eyes and take a few deep breaths, allowing yourself to let go of any thoughts or distractions.
Benefits of Yoga Nidra
Promotes better sleep and reduces insomnia
Yoga Nidra can assists you reaching deeper levels of sleep. It helps to calm the mind and release physical tension—creating the ideal conditions for a restful night’s sleep, after your practice. Many practitioners have reported improvements in sleep quality and relief from insomnia. The calming effects of Yoga Nidra contribute to better sleep patterns.
Alleviates chronic pain
Yoga Nidra promotes a sense of relaxation and ease in the body, allowing you to find relief from physical discomfort and tension. Through deep relaxation, your body experiences increased levels of endorphins and oxytocin—hormones known for their pain-relieving effects.
Stress reduction
Yoga Nidra is a potent antidote to stress. The practice activates the parasympathetic nervous system, promoting a relaxation response that counters the effects of chronic stress.
Emotional healing and well-being
By accessing the deeper layers of the mind, Yoga Nidra can aid in emotional healing. It provides a space for processing emotions, helps reduce anxiety, and fosters a sense of inner peace.
Improved concentration and mental clarity
Continual practice can enhance cognitive function, leading to improved concentration, heightened awareness, and mental clarity.
Spiritual growth
Through the practice of Yoga Nidra, the mind becomes calm and still, allowing you to experience different levels of awareness, consciousness, and spiritual states. Yoga Nidra provides the opportunity to connect with your inner sense of being, creating space for profound insight, clarity, and guidance, and a sense of interconnectedness with your innate wisdom.
The Science Behind Yoga Nidra
In recent years, Yoga Nidra has gained recognition in the fields of psychology and neuroscience. Understanding the science behind Yoga Nidra provides insight into its profound effects on the mind and body. While scientific research on Yoga Nidra is continually evolving, several studies provide information about the positive effects on various aspects of physical and mental well-being.
Improved Sleep Quality
The Journal of Ayurveda and Integrative Medicine in 2013 suggested that Yoga Nidra can be effective in improving sleep quality. Participants reported better sleep patterns and reduced symptoms of insomnia after regular practice.
Stress Reduction
The International Journal of Yoga Therapy in 2013 found that regular practice of Yoga Nidra signiHcantly reduced stress levels among participants. The practice was associated with lower cortisol levels, indicating a decrease in stress hormones.
Anxiety and Depression
A study in the Journal of Clinical Psychology in 2018 examined the impact of Yoga Nidra on individuals with symptoms of anxiety and depression. The findings suggested that Yoga Nidra could be a valuable adjunctive therapy, contributing to the reduction of symptoms in a variety of mental health conditions.
Pain Management
A 2016 study in the Journal of Complementary and Integrative Medicine investigated the effects of Yoga Nidra on chronic pain patients. The findings suggested that regular practice was associated with improvements in pain intensity, pain interference, and overall well-being.
Reduced PTSD Symptoms
Research published in the Journal of Alternative and Complementary Medicine in 2017 investigated the effects of Yoga Nidra on individuals with post-traumatic stress disorder (PTSD). The study found a significant reduction in PTSD symptoms and improvements in overall mental health.
Yoga Nidra and Meditation: Similarities & Differences
Yoga Nidra and medication both have numerous benefits and the two practices complement one another. Scientific studies find that both ancient practices help to reduce stress, improve sleep and promote a deeper sense of peace and emotional well being. Here's how they might compare.
Yoga Nidra
Meditation
Position
The physical posture used during the practice.
Typically practiced
lying down
Typically practiced seated
Main Goals
The core intention or outcome of the practice.
To gain access to the subconscious mind
Strengthen
conscious mind
Facilitation
How the practice is guided or led.
Facilitated by an instructor
Self guided
Technique
The method used to enter the desired state.
A systematic relaxation process, practiced with a Sankalpa
Practiced focused attention on an anchor such as candle or breath
Brainwaves
The mental state linked to brainwave activity.
Alpha and Theta
Beta and Alpha
Duration
The typical length of the session.
5-45 minutes
unlimited
Safety Considerations & Contraindications
Yoga Nidra is generally considered safe and can be customized for different needs. However, it may not be safe for people living with certain mental and physical conditions, so it’s best to proceed with caution and only attempt it under the guidance of a healthcare professional.
Pregnancy or Recent Surgery
It is recommended to proceed with caution, taking care to listen to your body, and if something feel does not feel good, stop and check with your doctor.
Severe Mental Health Conditions or Traumatic Experiences
Yoga Nidra creates a non-ordinary state of consciousness and in that state, you may feel a lack of sense of self which can feel unsettling. The practice of any form of meditation can also bring up deep fears, difficult memories, or frightening visualizations. If this occur, stop the practice and check with your doctor.
When You Should You NOT Practice Yoga Nidra
While driving or operating machinery, or simply if you need to be paying attention to what is happening around you.