Yoga Nidra

Yoga Nidra is an ancient practice of guided relaxation or guided meditation. Nidra translates to sleep in Sanskrit, although one is not simply sleeping while immersed in Yoga Nidra. It is a profound way to find rest, relaxation, stress management, renewal, and possibly insight into one’s true self and deepest desires.

Photo by Jennifer McKeen Rodrigues

During Yoga Nidra, depending on the guide, the participant lies in Savasana or in a relaxed position. One could sit up for this practice if that is more comfortable or accessible. When I am leading a Yoga Nidra, I encourage my participants to find the most supported and comfortable position that their body and mind needs that day; it could be on the couch, bed, a recliner, a hammock, warm mossy grass. I like to do my practice while lying on a thick sleeping bag. I also encourage my participants to prop up parts of their body like the head, torso, legs, and/or hands with pillows or blankets. Because the body temperature can drop during a Yoga Nidra practice, due to the deep relaxation, I suggest a blanket and eye covering as part of the props used. Even a weighted blanket can add a layer of deep rest, depending on the person.

Once the desired position is found, I give participants permission to move or make any adjustments they need to during the practice. Then I guide them into noticing their body. At the beginning of practice, participants are given an opportunity to create, or organically rise to the surface, a resolve, Sankalpa. This is a heartfelt word or phrase that the participant would like to manifest in their life but is internally stated in the present moment, as if it’s happening. If nothing comes up, that’s always okay, over time your Sankalpa will reveal itself. This resolve is repeated at the beginning and end of the practice as if creating a sacred circle within the practitioner.

Then, any form of guided relaxation is led by the Yoga Nidra instructor. It will vary from practice to practice, and person to person. It is deeply personal for the practitioner and there are no promises or guarantees made by the one guiding. The duration is also dependent on the individual practice. To end the Yoga Nidra session, it is imperative that the practitioner be brought back to the present moment in the gentlest way possible. If one is driving after the Yoga Nidra session, it’s a good idea to make sure they are completely present and aware before they operate any vehicle.

It goes without saying, Yoga Nidra will be experienced differently by all who come into practice. Some people report to visualizing, or hearing, or sensing things that may not have been there. Some people experience nothing. Some folks fall asleep. All is valid. This is a journey unto the deep seat of the Self, there is no ‘One Way’ or one chance to connect with the Self. It is an ever evolving, life-long journey. Sometimes we connect easily within then return to our practice only to have no connection. Again, it’s all valid and important to have no expectations.

What are the benefits of Yoga Nidra? It can calm the body, mind, and emotions. It may aid in better, more restful sleep, and improved digestion. It can bring about mental clarity and focus. It may aid in tissue repair of the body and increase immune function. It can align one with their purpose in life and ethics.

My wish is for you to experience this restful practice and witness yourself within.

Here is a 9-minute guided relaxation for you to try for free.