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For a few weeks now, I have had the privilege of attending a Reiki, Sound Healing and Yoga Nidra class at my local yoga studio. But as the title indicates, I am going to be focus this article to the practice of Yoga Nidra.
Discovering Yoga Nidra has proven to be one of the most valuable additions to my stress management routine in recent years. Like many individuals in today’s fast-paced world, I often find myself carrying muscular, emotional, and nervous tension, with my mind constantly on high alert.
Through the practice of Yoga Nidra meditation, I have discovered a refuge that allows me to relax my mind through focused breathwork and guided movements, effectively releasing mental tensions. I have found that regularly engaging in Yoga Nidra has lead to a significant reduction in my physical, emotional, and mental tensions.
What is Yoga Nidra?
The term Yoga Nidra is derived from two Sanskrit words, yoga meaning ‘union or one-pointed awareness’, and ―nidra which means sleep. Yoga Nidra is a meditative technique that guides practitioners into a state of deep relaxation while remaining consciously aware. Yoga Nidra involves a systematic method of progressive relaxation, breath awareness, and visualisation. It offers a sanctuary for the mind and body to unwind, promoting overall wellbeing and restoring balance.
And the practice is growing in popularity with advocates such as Dr Andrew Huberman of the Huberman Lab podcast who has promoted its mood-balancing potential. In a randomized clinical trial, it was found that “Yoga Nidra appears to regulate [the] hypothalamus, in a way resulting in decreased sympathetic (excitatory) nervous activity and increased parasympathetic (inhibitory) function.” It follows then that Yoga Nidra might assist in addressing anxiety associated with a mood episode or PTSD.
When Yoga Nidra meditation is used in conjunction with learning, both hemispheres of the student’s brain are involved in learning the subject, whereas in classroom teaching the left hemisphere functions more. In this way, the practice of Yoga Nidra meditation involves the conscious and unconscious mind makes space for total mind in learning. A 1973 research study found that, “using the technique of Yoga Nidra it was possible to teach a foreign language in 1/5th of the time required by conventional methods”. Although, I cannot profess to having learnt anything during Yoga Nidra, I am pleased by the thought that we have the potential of learning something as a student during 9am lecture nap.
Moreover, with YouTube videos and Spotify podcasts dedicated entirely to Yoga Nidra, the practice is fairly accessible to many.
The Class
After work, I take the short walk to the studio where I am greeted by the warm smile of the healer. The soft lighting, calming music, and the aroma of burning incense create a sacred space for self-reflection and exploration. Inhaling the familiar scent the Reiki Power Incense and tea, I feel a comforting sense of familiarity and seek sanctuary in this space.
As the yoga class begins, the healer invites us to assume a Sukhasana (seated position). Personally, I prefer to sit on a couple of cork blocks. With closed eyes, we embark on a chakra meditation. The healer guides us to focus intentionally on our breath, visualising the energy (light) moving from root to crown. I feel myself becoming grounded and ever-present. Having been to several classes now, I’ve learned that this stage requires surrendering to the process. Instead of attempting to correct internal imagery, it’s best to observe the experience objectively. Stick with the first thing that comes to mind, even if it doesn’t initially make sense. If an image remains unclear, avoid forcing it into focus.
Next, we transition into Savasana (corpse pose). Some of us modify our position using a bolster, blocks, or bricks. Alternatively, you can choose a modification that suits you, such as legs up the wall, an eye pillow, a comfortable neck pillow, or a bolster under your knees. Your instructor will assist you in settling into the pose and beginning to relax. This sets the stage for blocking out external distractions and opening the mind to the practice.
Throughout the class, the instructor gently encourages us to cultivate mindfulness and embrace the present moment. We’re invited to tune into our bodies, observing sensations without judgment or expectation. As this class also incorporated sound-healing, I found that sounds allowed me to observe sensations and tap into a relaxed state more easily. This mindful awareness allows me to connect deeply with my physical and mental state, fostering self-discovery and acceptance.
However, it’s worth noting that some sessions are more successful than others. I’ve found that overthinking the images and thoughts that arise obstructs the natural flow of awareness, which takes the mind deeper into the Self. During Yoga Nidra meditation, the practice of visualisation brings unconscious repressed desires, experiences, conflicts, and frustrations to the conscious level, ultimately detaching personal identification from those experiences. As a result, the unconscious mind undergoes a clearing process. Therefore, I must provide a word of caution. If uncomfortable thoughts or feelings arise, it is important to seek professional help when necessary to address them. Like everything else, Yoga Nidra is not a one-size-fits-all solution, and instructors and practitioners should treat it accordingly.
In more fruitful sessions, I have experienced vivid mental imagery or dreamlets once my mind enters the theta state. These experiences have awakened my creativity, which is a characteristic of a relaxed mind. As discussed earlier, regular practice of Yoga Nidra has been known to bridge the gap between the conscious and unconscious mind, thus fostering creativity.
As the session progresses, we reach the crux of Yoga Nidra – the Sankalpa. The Sankalpa is a goal expressed clearly as a short phrase or sentence. It can be a general goal, such as “I will be successful,” or a more specific one, such as “I will quit smoking.” As the healer gently brings us out of our rest, she asks us to silently express this goal to carry forward after the session. However, some healers guide you with a Sankalpa throughout the session. In my experience, the healer I practice with introduces this practice towards the end of the session. By doing so, as we emerge from the yogic sleep, we can plant our Sankalpa in the subconscious mind when the body and conscious mind are relaxed and receptive, allowing it to be absorbed and accepted at a deep level.
Finally, we conclude the session with gratitude. I often express gratitude to myself for making time to practice, to my fellow practitioners for their energy, and to the healer for holding space. It is not uncommon to feel a little “yoga stoned” after an extended Savasana, so I take a few minutes to ground myself before returning to everyday life. I recommend enjoying a warm drink and something sweet (dark chocolate works well) to revitalise yourself after the session.
The Power of Community (ad)
Attending a yoga class with fellow practitioners creates a unique sense of camaraderie and support. I frequently attend with a few friends with whom my trust has grown. Through shared experiences, I felt a sense of belonging and motivation. The collective energy of the class propelled me to push beyond my perceived limits, fostering a spirit of growth and resilience.
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Conclusion
Thank you for reading – should you wish to share your thoughts on Yoga Nidra then please comment below or email legallyzenblog@gmail.com
I will be discussing my journey with Reiki in a future article and look forward to discussing this with you all!
Resources
Podcasts
The Colonization of Sleep and Yoga – with Yoli Maya Yeh and Uma Dinsmore Tuli
Articles
Managing mood with Yoga Nidra on YouTube by Megan Ross
Yoga Nidra: An innovative approach for management of chronic insomnia- A case report
Yoga Nidra as a journey through the Brain Wave States
Books
PSI: Psychic discoveries behind the Iron Curtain
Videos
The Practice of Yoga Nidra to Improve Your Sleep and Stress | Dr. Andrew Huberman
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