WHAT IS YOGA NIDRA?
Yoga Nidra is a form of meditation that is accessible to anyone with some guidance and practice. For those who struggle with letting go, with racing thoughts, ADHD, anxiety, insomnia, psychological trauma, burn-out or intense stress Yoga Nidra truly is a blessing.
It holds deep healing power and gives our mind space for a greater sense of peace, rest and self-reconnection. Through gentle guidance we are led into a state of total rest and relaxation without sleep. Here we can heal, restore and find our centre. We re-enter the physical world with renewed energy, bliss and greater clarity of our purpose. More and more people across the globe discover and experience the sublime healing powers of Yoga Nidra every day while researchers continue to explore and prove the wonderous effects encountered by students and practitioners alike.
While the name suggests something we might do when we are asleep in fact the student is reminded throughout the session that they must try not to fall asleep. It is common for students at the end of a yoga session in Shavasana to gently doze off during the stillness of mind, body and breath. However, the key to Yoga Nidra is to remain in a place between consciousness and unconsciousness. Our mind is aware, but our body is asleep. In other words, we are connected to our inner world, but not with the physical world.
Before we fall asleep one by one our senses dull. As we fall deeper through relaxation towards sleep the final sense to switch off is hearing – most likely for evolutionary reasons. It is at this point we remain during Yoga Nidra. We teeter between the deep relaxation of near sleep and sleep itself by maintaining auditory connections to the guidance and visualisations.
At the beginning of the session as you are starting the relaxation you will be asked to make a “Sankalpa”. This is a resolution to oneself of some deep desire or need. The place in which the Sankalpa sits within the meditation places it as a seed at the depths of our being. You need think no more on it for it to come true.
As the session progresses we go beyond simple relaxation or distraction and to a place where consciousness remains observant while the brain, body and mind are in pure rest.
Benefits
ANS Balancing.
Yoga Nidra has been shown to have a positive effect on the autonomic nervous system by balancing the sympathetic and parasympathetic branches of the nervous system (1). Put simply this means that the parts of our nervous system that input and those that output information are balanced and neither is working harder, or less hard than the other. In relatable terms this has been shown to lead to longer life expectancy, better health outcomes in general as well as reducing medication loads and patient outcomes. It also leads to greater sense of well-being, stability, less anxiety, hypertension, sleep disorders, heart disorders and many other health conditions besides.
Reduce Stress.
In our modern society almost everyone seems to be stressed at one time or another. Demands on our time, attention, finances, health and wellness in general are high and opportunities to disperse that stress are becoming less frequent. Yoga Nidra is a very simple way to help alleviate some of that stress. Numerous studies have found significant positive associations with improvements in life stress intensity (2, 3, 4). Stress reduction has a greater impact that just on our mental health too. Stress involves the release of certain neurotransmitters and hormones that cause inflammatory responses within the body. By reduction of stress we are also able to reduce incidence of physical ailments too.
Increase Self-Esteem.
When we spend so much time on social media it is hard to avoid comparing our looks, our lives, our everything to those beautiful people in front if us. This is a huge problem for younger people who perhaps do not the maturity to be able to assess and analyse the difference between what they see on a screen and real life. Eating disorders and low self-esteem are at an all time high in the youth of today. A number of pieces of research have highlighted how Yoga Nidra may be able to help these people recover some of their self-esteem (2). It has even been shown to have a positive association with improved self-esteem and body image of burn patients (5)
PMT (PMS).
A systematic review of randomized controlled trials has shown evidence for improved psychological symptoms associated with premenstrual tension after practising Yoga Nidra (6). The anxiety, depression, low mood, negative thoughts, anger could all be reduced by a single session of Yoga Nidra (7)!
Memory, Focus & Thought Processing.
The process by which we have to focus the mind during sessions of Yoga Nidra help to train the runaway mind to be more still. How to quieten down. This is so helpful for anxiety, but also for those who experience what I like to call a loud head. Sometimes there is so much input both externally and internally that it can be hard to find a singular path of thought. Yoga Nidra helps us to learn how to centre and ignore all the noise. We find greater calm and clarity of thought.
As such, this also means we can use our memories in a more effective way. Information is retained more easily when our mind is clear. When we can focus we can process things more efficiently. We can become more conscious, concentrate and therefore store complete pieces of information instead of scraps that have to fit in between all the other 100,000 thoughts.
Physical Rejuvenation.
The saying goes that one hour of Yoga Nidra is equivalent to four hours of sleep. I’m not sure how someone calculated that, but nonetheless the deep relaxation state of the body is highly restful. During this period of rest, much like at night, the body slows down certain processes of being awake and begins the process promoted by sleep. Metabolism slows, hormone function increases. The body’s repair systems become active and the process of detoxification and rejuvenation becomes active. As such, the body conserves energy, fatigue is reduced and we finish a session feeling fresh and energised.
Conclusion
Do Yoga Nidra! Book a session! Drop me a message or book in for a free consultation so we can look at your needs and how best I can tailor a session towards the unique you!
Yoga Nidra Session FAQs
What should I wear?
Light, loose clothing is ideal. Socks are often required as you will be lying still for some time and cold feet can become a distraction.
How long will it take?
An in-person session will last between 40-50 minutes. Recordings can vary from 10 minutes to 60 minutes.
What posture should I use?
Our sessions will always be in Savasana (corpse pose/lying down on your back). However, advanced practitioners do sit and sometimes even stand.
Is it hypnosis?
No, Yoga Nidra is not hypnosis. Hyposis works on the unconscious mind – below awareness. Yoga Nidra is all about remaining aware.
Will I sleep?
Sleep can and does occur during Yoga Nidra sessions. However, this is not a desirable outcome. We need to avoid sleep during the practice by following the guidance of the teacher. However, you may miss some of the teacher’s instructions – not because you are asleep, but because your consciousness withdraws allowing for imprinting onto the subconscious. This is natural and totally OK. Do not judge yourself. Sometimes the mind may wander, or enter into a dreamlike state, this is also OK – the suggestions will still work. Just return to following the instructions when you hear them.
Where can I practice?
Anywhere you won’t be disturbed.
When can I practice?
Early morning between 4 and 6 am is the most auspicious time – BUT in most cases this is unrealistic. However, it is a great way to start your day refreshed with clarity if you have the time. If not, the evening before sleep is the next best time. This ensures a deep and restful sleep. The afternoon is also OK, but mind it is not to close to having lunch.
Yoga Nidra must always be performed on an empty stomach – a full tummy means you are more likely to sleep and your digestive system will be working hard. Plu lying down after eating is never a good idea! As such, practice between 30 minutes to 3 hours after a meal depending upon the size and denseness of whatever you have eaten. E.g. some fruit and a glass of water - 30 minutes, a roast dinner – 3 hours. Never practice after alcohol.
How often should I do Yoga Nidra?
Everyday would be amazing, but clearly unlikely – so as often as you can or choose to.
What is a Sankalpa?
A Sankalpa is a resolve you make to yourself. It is a short statement focusing on your wish or desire. For example: “I will achieve total health” or “I will awaken my full spiritual potential”. It I always made in the positive form. It is always something personal to you. You must choose it carefully and wisely. Once you have chosen a Sankalpa you must not change it. Results won’t happen overnight, you will need to allow the seed that is planted in the subconscious to sprout and grow to be realised. If you have deep sincerity and resolve the Sankalpa will come true.
Do I need a teacher?
If you are a beginner or are just getting back into the practice a qualified and experienced teacher is necessary. Once you are more advanced you can work from recordings. The benefits of working with a teacher are numerous and include the fact that a teacher can personalise and tailor the experience to you and your needs. For example if you are struggling with tiredness the session will be more relaxation focused. If you are struggling with anxiety the session will be more clarity focused, if you are struggling with motivation the session will be more motivational. Also, since sleep is common while learning a teacher in-person or via video chat will be able to keep you on track through their vocal guidance and notice signs of sleep setting in before you do. Additionally, after a session you are able to discuss your experiences with the teacher if you want to. You can ask questions and get greater insight into what you have been through. This is important as generally we advise students to avoid idle chatter about their experience with others. Unqualified people may draw conclusions about your unique experience or in some way alter the perception you have about it. When you are advanced you are able to make sense of the session yourself, but while learning a qualified teacher can really help you through it.
What will happen in a session?
Firstly we will have a quick chat about what your expectations are, how you are feeling, what you would like to get out of the session. Then you will be invited to lie down on your back in Savasana. You will breathe normally and will be guided to pay attention to the sounds around you gradually withdrawing inwards and calming the mind in a process called antar mouna. At this stage you make your Sankalpa. Then we begin the rotation of consciousness which is somewhat like a body scan as you follow the guidance of attention to particular parts of the body. In time this will become an unconscious act. Next is awareness of breath. We do not change the breath we simply observe it. This is followed by feelings and sensations and observations of these. Then the visualizations. These are the final stage of total mental relaxation. Followed up by the repetition of your Sankalpa and then the gradual return to externalisation. You will be given some moments to collect yourself. To absorb the practice and then we can have a chat about it if you wish and you can go. You are more than welcome to follow up the session with any questions you may have after you leave. I am always happy to help.
What can go wrong?
There are a few things that you may experience during a session. All are totally normal reactions. However, this is why it is best to start practicing under the guidance of a qualified teacher.
1. You may experience uncomfortable sensations – nausea, physical tightness, mental disturbances. It is OK to move, to adjust your position, even sleep a little if you need. These are temporary reactions similar to those seen during and after a reiki or crystal healing session. Sometimes a few sessions are needed for the body and mind to get used to this new state. Please don’t be put off by this experience, the next session will almost certainly be better.
2. The visualisations can often be powerful symbols and evoke strong feelings in some people. It is important that you make us aware of any fears you have that could be elicited through certain imagery – for example fears of water, drowning, heights, falling, burning objects etc. This will help to shape the experience to either avoid them or perhaps aid you in addressing these fears in a way that is gradual, reassuring way that will not cause trauma.
3. It is possible that your mind may produce negative imagery during the practice. This is common, especially when dealing with a lot of stress. This is the mental expression of toxicity within the deeper layers of consciousness. Try to allow this to pass through as the mind purges itself. By allowing this to surface and resolve you will reach a space of tranqulity.
4. When practicing alone it is important not to be aroused from a deep state too quickly. This can cause shock to the mind and even a headache.
References
(1) Markil, N., Whitehurst, M., Jacobs, P. L., & Zoeller, R. F. (2012). Yoga Nidra relaxation increases heart rate variability and is unaffected by a prior bout of Hatha yoga. The Journal of Alternative and Complementary Medicine, 18(10), 953-958.
(2) Kumar, K. (2008). A study on the impact on stress and anxiety through Yoga nidra.
(3) Vaishnav, B. S., Vaishnav, S. B., Vaishnav, V. S., & Varma, J. R. (2018). Effect of yoga-nidra on adolescents well-being: A mixed method study. International journal of yoga, 11(3), 245.
(4) Dol, K. S. (2019). Effects of a yoga nidra on the life stress and self-esteem in university students. Complementary therapies in clinical practice, 35, 232-236.
(5) Ozdemir, A., & Saritas, S. (2019). Effect of yoga nidra on the self-esteem and body image of burn patients. Complementary Therapies in Clinical Practice, 35, 86-91.
(6) Kim, S. D. (2017). Psychological effects of yoga nidra in women with menstrual disorders: A systematic review of randomized controlled trials. Complementary therapies in clinical practice, 28, 4-8.
(7) Rani, K., Tiwari, S. C., Singh, U., Agrawal, G. G., Ghildiyal, A., & Srivastava, N. (2011). Impact of Yoga Nidra on psychological general wellbeing in patients with menstrual irregularities: A randomized controlled trial. International Journal of Yoga, 4(1), 20.
