Yoga Nidra is a simplified version of Tantric kriyas, or movements, designed by Swami Satyananda Saraswaty. It is, simply put, a state of dynamic sleep in which the mind is relaxed to a brain wave state bordering just above true sleep. Thus it is a deep relaxation technique, harmonzing your deep unconscious mind.
Yoga Nidra is known for bringing peace and clarity. A complete physical, mental and emotional relaxation technique, it controls & balances emotions and support confidence development.
Indications
Yoga Nidra is beneficial for a person experiencing any of the following:
- Depression
- Stress
- Hypertension
- Learning disorders
- Long-standing anxiety
- Lifestyle disorders
- Stress-related disorders
The technique
Duration: 30-40 minutes
Instructions:
- Find a peaceful space without any disturbance.
- Lie down in a supine position on the floor.
- Adopt Savasana posture (Corpse Pose) and use blanket if needed to support the neck or under your knees.
- Avoid lying in bed or on a cushion. Keep your body straight and palm facing upwards, relax.
- Close your eyes and relax your eyes, forehead, cheeks and mouth. Allow the mouth to open slightly if this is more comfortable.
- Promise yourself that you will not fall asleep and will be awake throughout.
- Become aware of your breath. Observe your inhales, exhales, and pauses in between, lengthening each of them naturally.
- Welcome all your memories, thoughts and emotions (both positive and negative) as they come.
- Let all your thoughts flow within you. Don’t restrict any thoughts.
- Accept yourself completely, including any problems that arise in your mind. Remind yourself that in this moment, none of them matter.
- Allow yourself to be neutral.
- Observe yourself.
- Continue to breathe in this state of neutrality, allowing each exhale to become a release of tension or worry, and each inhale a drawing in of peace and love. A stage comes eventually where you feel stable, light and empty.
- Now your thoughts are free, completely neutral and life is in your hands. Choose to be happy and serene, living exactly the way you want.
- Now your mind is stable and clear. Visualize an image that is peaceful to you, such as a beach shore or beautiful temple. The image should help you feel calm as well as focused. Concentrate on the image and explore it deeply.
- Continue to observe the breath.
- You are in a deeply relaxed state.
- Stay here for as long as you like, at least 7 minutes.
- Eventually return your awareness to your body. Stretch your limbs, beginning with your toes and fingers.
- Roll slowly onto your right side and pause here until you feel stable enough to rise into a seated posture, eyes still closed. Breathe a few deep rounds, slowly opening your eyes.
- Experience the gratitude of your experience and wish yourself peace.
