How to Practise Yoga Nidra for Deep Relaxation?

What Are the Secrets of Yoga Nidra?

"It is a state in which you are neither asleep nor awake. If you fall asleep, it is not Yoga Nidra. If you remain awake, then it is also not Yoga Nidra. If dreams overtake you, it is not Yoga Nidra. Yoga Nidra is a state in which there is awareness of the conscious, subconscious and unconscious fields of your mind all at one time. It is a perfect therapy. It removes all psychological abnormalities and helps you become your normal, natural self."

- Swami Vivekananda, Yoga and Spiritual Leader

Don't you think that he put it spot-right? Yoga Nidra is a centuries-old meditation practice that encourages deep relaxation by guiding practitioners to shift their attention from the outside world to their inner selves.

Read on the unique characteristics that this practice offers:

1. Relaxes you in a Deep Sense: When you practise Yoga Nidra, it transitions your brain activity from active Beta waves to calming Alpha/Theta waves. This indicates a deep relaxation in the brain. This state, where you are on the verge of sleep, allows your senses, intellect, and mind to unwind and rejuvenate completely.  Can you imagine feeling entirely at ease, almost like drifting into peaceful slumber? Sounds unreal? Practise and experience!!

2. Gives You a Sense of Freedom from Time and Space : Imagine a time when you are liberated from daily chores and chaos of life and experience a sense of liberation. During this dreamless sleep of Yoga Nidra, you break-free from the limitations of time, space, and rational thought; immersing yourself in an unparalleled sense of liberation. Does it feel unreal? It won't. Wait until you become an expert in practising this meditative sleep.

3. Improves Mental and Physical Healing: When you enter this psychic slumber, your body initiates a healing process at a cellular level, eliminating toxins and refreshing your mind. Try to visualise your body going into a deep transformative healing while you rest in Yoga Nidra. 

4. Improves the Efficiency of Sleep: Did you know? Just 1 hour of Yoga Nidra is reputed to offer equivalent benefits of 4 hours of regular sleep. The practice is highly efficient for rejuvenation and restoration. Imagine the time you saved!  Can you stay away from such a lucrative offer?

5. Other Mental Health Benefits: It's a proven fact from extensive research studies that practising Yoga Nidra promotes stress reduction, improves sleep quality, improves concentration, and creates positive emotional well-being. How do so many benefits with just one single practice sound to you? Just wow, right?!! Who wouldn't want to hit the jackpot by unlocking the treasure box to achieve a healthier, more balanced life with Yoga Nidra?

8 stages of Yoga Nidra 

Just like there are 12 steps in Surya Namaskar or Sun Salutation, Yoga Nidra has 8 transformative stages. Try them out!

• Stage 1 - Positioning: Yoga Nidra's eight-stage process begins with lying down comfortably 
• Stage 2 - Mental Affirmation (The Sankalpa):  Setting a personal goal or intention
• Stage 3 - Bodily Visualisation: Mentally scanning and visualise each part of your body to become deeply aware of it 
• Stage 4 - Breathwork: Focussing on your breath, counting and being mindful of inhalations and exhalations  
• Stage 5 - Sensory Consciousness: The fifth stage involves contrasting sensations, like imagining warmth and coolness
• Stage 6 - Visualising the Chidakasha: Visualise a space of deep inner calm or guided imagery 
• Stage 7 - Revisiting the Sankalpa: Revisiting your intention 
• Stage 8 - Returning to Your Surroundings: Returning your awareness to your surroundings gently 

Do you wish to learn this deep practice of relaxation through a one-on-one session with the best Yoga experts from India? Then check this out. Click here.

How Does Yoga Nidra Help in Sleep and Anxiety Challenges?

Let us all admit that, at some point in our lives, we have all experienced sleep and anxiety challenges. This has definitely come as a severe challenge to how you feel and manage your day.  Moreover, sleep and anxiety are interrelated. Wish to know how?

When you are anxious or stressed, your body releases cortisol. Cortisol is a hormone that interferes with relaxation and sleep by reducing the production of another hormone called serotonin. Serotonin is something that helps your body alleviate stress. An increased level of cortisol also reduces the levels of melatonin in the body (melatonin is the hormone that induces sleep in you).

Although researchers are still exploring the exact science behind yoga nidra, it is already understood from experiments that Yoga Nidra certainly activates that part of the nervous system that promotes relaxation and reduces stress.

Practising Yoga Nidra also influences brain regions involved in decision-making and emotional regulation, further contributing to its stress-relieving effects.

So, one effective method in managing these challenges of balancing hormones related to stress and sleep is to practise Yoga Nidra.

Easy Tips to Start Adding Yoga Nidra to Your Daily Routine

• Always find a cosy and comfortable place, your own space, without any distractions.
• Make sure you are comfortable by using supportive props.
• Try guided yoga nidra meditation during the initial days of your practice.
• Always make sure that you seek professional guidance if you have any underlying health issues, so that you do not practise something that is contraindicated to your health.
• Once you start practising yoga nidra, make sure you are consistent enough so that it becomes a part of your life.

Enjoy the practice, and you will always start looking forward to it; just like how our client Rita (name changed) said, " The one thing I look forward to after I return from my work is the yoga session. It relaxes me more than I can explain!"

Efficient Ways to Utilise Yoga Nidra for Sleep - Expert Recommended

Don't miss this! These are our expert recommended Yoga Nidra techniques used to increase the efficiency of the practise. Try these techniques.

• Conscious Breathing - Try performing deep inhalation and exhalation, slowly, activating relaxation response. This will help you ease tension and stress and prepare you for a restful sleep.
• Body Scan - Check each of your body parts for a feeling of tension and release it consciously. This promotes a kind of physical comfort and relaxation throughout  your body.
• Visualisation - Now, this is something you will love. Picture something you love, like a serene view to distract yourself from worries. This will encourage a calm mental state, which will aid you in falling asleep peacefully.

Find more ways to light up your Yoga Nidra practice from our Yoga experts.

To Wrap Up

Yoga Nidra is a powerful tool that addresses sleep and anxiety issues. This will definitely give you a sense of relaxation and rejuvenation. Yoga Nidra will guide you towards inner peace whether you are looking for something for insomnia, stress relief or deep breathing meditation for relaxation.

Find the best Yoga Nidra classes Near you or online and experience the benefits of this guided Nidra meditation.