Yoga Nidra: Deep Relaxation
Each 30 minute session of yoga nidra is equal to the rejuvenation of three hours of sleep. It works. No experience necessary.
Yoga Nidra Deep Relaxation is designed to —
• enhance awareness
• promote deep, progressive relaxation
• release muscular and postural tensions
• remove insomnia
• heighten intelligence and improve memory
Use yoga nidra at your natural low energy time.
Basic yoga nidra takes you through a wonderful experience of relaxation.
Yoga Nidra with chakra awareness introduces the chakras into the relaxation technique. This includes the location and name of each chakra.
Yoga Nidra is NOT SUITABLE FOR DEPRESSION.
For those who suffer from consistently low energy states and clinical depression
a program of energizing practices is a must. When you are back into your natural energized state then yoga nidra is suitable.
Only 30 minutes a day equals 3 hours of quality sleep!
When do I practice Yoga Nidra?
You can practice any time, day or night. It is best to wait an hour or so after meals. Practice yoga nidra whenever you feel physically and/or mentally tired. A beneficial time is during your daily natural energy low. For some this may be in the late afternoon. If you suffer from insomnia or disturbed sleep, practice in bed at night. Find a regular time at least three times a week, daily for best results.
Use a quiet well ventilated room, with no direct draughts. Organize your space so you will not be interrupted. Cover yourself with a blanket in the beginning because your body temperature will drop.
What are the steps?
- Preliminary adjustment of the body
- Preliminary relaxation of the body
- Preliminary relaxation of the mind
- Sankalpa (resolve)
- Rotation of awareness through the body
- Sensations and feelings
- Breath awareness
- Sankalpa (resolve)
- Return to external awareness
There are no subliminal messages in this technique.
What is sankalpa?
Sankalpa is the Sanskrit word for resolve or resolution. It is a short positive mental statement you will create and make each time you practice yoga nidra. Impressed on the subconscious level of mind you can—
- heal yourself
- change your lifestyle
- achieve your ambitions
- live your full unique expression and gifts
You are guided to mentally state your chosen sankalpa at least three times during yoga nidra when the mind is receptive and sensitive. Once planted deep in the subconscious it gathers together the vast forces of the mind to actualize your sankalpa.
At first it is a conscious resolve. With regular practice of yoga nidra it becomes a very powerful subconscious force that will manifest again at a conscious level and bring change in your personality and life.
Sankalpa comes from your heart, expressed from your willpower and sincerest feelings. Allow your sankalpa to come spontaneously, even if it takes a period of time to discover it.
Choose a sankalpa that will totally transform your life. Make it profound. Then stick to it until it brings results. Do not change it.
How does Yoga Nidra work?
Between the waking and dreaming states lies an important band of awareness which scientists have termed the ‘hypnagogic state’. This transient state rarely lasts for more than 3 to 5 minutes, and is characterized by alpha waves (7-12 c.p.s.).
Accompanied by deep, progressive relaxation and loss of awareness of the external environment, muscular and postural tensions are released throughout the physical body. As the waking state of reality dissolves, the dreaming state replaces it. Yoga nidra occurs at this threshold of sense and sleep consciousness, entered by learning to extend the duration of the short hypnagogic state which precedes normal sleep.
The brain becomes isolated and introverted, while maintaining a degree of external awareness by listening to and mentally following the instructions. An intermediate platform of alpha wave predominance and total relaxation is developed between the beta predominant wakeful state and the slow delta rhythm of deep sleep.
The consciousness fluctuates cyclically between extroversion and introversion. Extroversion leads into wakeful, sensory awareness, and introversion into dreaming sleep. By remaining aware and alert in the alpha predominant state a profound experience of total relaxation is gained, far more beneficial than conventional sleep. It is also the doorway to higher states of consciousness.
What are the physiological effects?
The metabolism slows down, indicated by reduced oxygen consumption, decreased heart rate and increased alpha wave activity in the brain. Blood pressure drops. Constriction of the blood vessels is relaxed and there is a greater flow of blood throughout the body.
This increased blood flow efficiently delivers oxygen to the muscles to break down the lactate accumulated during muscular activity. Build up of lactate in the system results in increased fatigue and anxiety.
This kind of physiological change normally takes place during deep sleep, and only after some hours. Yoga nidra allows these changes to take place in a short period of time, the relaxation experienced being deeper than regular sleep.
Yoga nidra brings about a state of self-induced dreaming as impulses, feelings, and images bubble up from the unconscious mind. Tension can be seen as the accumulation of the repressed energy of our inner drives and desires censored by the conscious mind.
During yoga nidra these frustrations and suppressed desires are given expression—simply observed as they arise and pass by; deep-rooted tension is reduced and the energy behind this material is freed to use for other directions.
- For accelerated benefits use one track, once a day.
- Minimum use is three times a week.
- Practice any time, day or night, not directly after meals.
- Ideal time is in your natural energy low time.
- You can use it yourself or both you and your partner.
- You can use yoga nidra when you go to bed if you have a sleeping problem.
- Lie on the bed or floor, on your back, with a pillow under your head.
- Be comfortable — you may like a pillow under your knees too.
- Cover yourself with a light blanket, your body temperature will drop.
- Make sure you turn the phone off so you won’t have any interruptions.
- The resolve (sankalpa) is a key point in the technique.
- It is a short positive mental statement you will create.
- Use the same resolve all the time.