Yoga Nidra, often referred to as “yogic sleep,” is a powerful technique for deep relaxation and meditation. It originated from ancient yoga practices and is designed to induce a state of profound relaxation while maintaining full awareness. This practice is also referred to as Non Sleep Deep Rest (NSDR) and you might see this term floating around your favourite wellness social media accounts or podcasts.
During a Yoga Nidra session, practitioners typically lie down in a comfortable position, such as Savasana (corpse pose), and follow a guided meditation led by a teacher or recorded audio.
The practice involves systematically relaxing different parts of the body while maintaining awareness of sensations, breath, and mental states.
The primary goal of Yoga Nidra is to reach a state of deep relaxation where the body and mind can rejuvenate and heal. It can help reduce stress, anxiety, and tension, improve sleep quality, enhance creativity, and increase self-awareness.
This meditation technique is accessible to people of all ages and fitness levels, making it suitable for beginners and experienced practitioners alike. Even a short session of Yoga Nidra can leave participants feeling refreshed, rejuvenated, and more connected to themselves. This article is for both facilitators and practitioners.
The Systematic Guidance Steps
Practiced lying down in a comfortable position, such as on a yoga mat or a comfortable surface, with the body fully supported by props like bolsters, blankets, and pillows to promote relaxation. Let’s take a quick look into the systemic steps of Yoga Nidra and the science behind its effectiveness:
1. Relaxation Preparation:
The session usually begins with participants lying down in a comfortable position, guided through progressive relaxation techniques to release tension in the body and prepare for deep relaxation. Start by helping your practitioners or yourself by arriving in the space, observation of mind, heart and body in the present moment without judgement.
2. Intention Setting:
During Yoga Nidra, practitioners may set an intention or sankalpa – a.k.a a heartfelt pledge or personal vow – a positive affirmation or resolve that aligns with their personal goals or desires. This intention is planted in the subconscious mind during the practice, influencing thoughts and behaviour on a deeper level.
3. Rotation of Consciousness:
This technique involves mentally rotating awareness through different parts of the body, often starting from the right side and moving systematically to the left. By focusing attention on various body parts, practitioners deepen relaxation, by releasing physical tension and develop heightened body awareness.
4. Breath Awareness:
Participants are guided to become aware of their breath, observing the natural rhythm of inhalation and exhalation. Focusing on the breath helps calm the mind and establish a connection between body and mind.
5. Withdrawal into chidikasha/dark void:
This stage involves withdrawing attention from external stimuli and turning inward, entering a state of deep relaxation and inner stillness. Participants may visualise a dark void or empty space behind closed eyes, symbolising a state of pure awareness beyond the physical body and mind.
6. Visualisation:
Guided imagery is often used to evoke specific mental images or experiences, such as imagining a peaceful scene, journeying through nature, or visualising oneself achieving goals. Visualisation techniques help engage the creative and subconscious mind, fostering relaxation and inner transformation.
7. Return to chidikasha:
After the visualisation, attention returns to the dark void behind closed eyes, allowing participants to rest in a state of deep relaxation and inner peace.
8. Bring back to mind sankalpa/intention and repeat:
The sankalpa is reaffirmed mentally, bringing attention back to the positive affirmation or intention set at the beginning of the practice. This helps reinforce the desired outcome and empowers participants to manifest positive change in their lives.
9. Gentle exit from meditative state
Slow return, awareness to body and breath and sensations: Participants gradually become aware of their physical body, breath, and sensations, signalling the transition from deep relaxation to wakefulness. This step helps integrate the benefits of the practice into daily life.
10. Return to natural state of waking:
The session concludes with participants gently returning to a state of wakefulness, becoming aware of their surroundings and external environment. The practice is brought to a close, allowing participants to carry the sense of relaxation and inner peace into their daily lives.
By following these systematic steps, Yoga Nidra offers a powerful tool for relaxation, self-discovery, and personal transformation, fostering holistic well-being on physical, mental, and emotional levels.
This meditation technique can be practiced in various settings, including yoga studios, meditation centers, wellness retreats, and even at home.
Yoga Nidra Scripts:
Teachers or facilitators typically use scripted guidance to lead participants through the practice. These scripts are carefully crafted to induce relaxation, reduce stress, and promote inner healing. They often incorporate language that evokes feelings of safety, peace, and self-acceptance.
The science behind Yoga Nidra lies in its ability to activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. By inducing deep relaxation, Yoga Nidra helps counteract the effects of chronic stress, which can lead to various physical and mental health issues.
The Benefits Include:
– Stress Reduction:
Yoga Nidra has been found to decrease levels of cortisol, the stress hormone, leading to greater feelings of relaxation and well-being.
– Improved Sleep:
The practice can help alleviate insomnia and improve sleep quality by promoting relaxation and reducing anxiety.
– Enhanced Cognitive Function:
Yoga Nidra has been shown to improve cognitive function, memory, and concentration, as well as reduce symptoms of anxiety and depression.
– Pain Management:
Studies have suggested that Yoga Nidra may help alleviate chronic pain by promoting relaxation, reducing muscle tension, and altering pain perception.
How to practice on your own:
One.
Find a quiet and comfortable space where you won’t be disturbed. Lie down on your back in a comfortable position, with your arms slightly away from your body and your palms facing up. Use any props necessary to support your body and make yourself as comfortable as possible.
Two.
Set an intention or sankalpa for your practice. This could be a positive affirmation or intention that aligns with your personal growth and desires. Repeat this intention mentally to yourself a few times to anchor it in your subconscious mind.
Three.
Follow a guided Yoga Nidra practice. You can use pre-recorded guided meditations available online or in apps, or you can guide yourself through the practice if you’re familiar with the steps. Focus on each step systematically, allowing yourself to relax deeply and enter a state of inner stillness.
Four.
During the practice, maintain awareness of your breath, sensations in the body, and any thoughts or emotions that arise. Allow yourself to observe these experiences without judgment or attachment, simply allowing them to come and go as you remain present in the moment.
Five.
After completing the practice, gradually bring your awareness back to your surroundings. Wiggle your fingers and toes, gently stretch your body, and slowly transition back to a seated position. Take a few moments to reflect on your experience and notice how you feel.
Practicing Yoga Nidra on your own allows you to tailor the experience to your specific needs and preferences, and it can be a powerful tool for self-care, relaxation, and personal transformation. With regular practice, you can cultivate greater awareness, resilience, and inner peace in your life.
How often should we practice?
The frequency of practicing Yoga Nidra can vary depending on individual needs, schedules, and goals. Generally, practicing Yoga Nidra 2-3 times per week can yield significant benefits in terms of stress reduction, relaxation, and overall well-being. However, even practicing once a week can provide noticeable benefits over time.
Ultimately, it’s essential to listen to your body and find a practice frequency that feels sustainable and supportive for you. Some individuals may benefit from practicing more frequently, while others may find that less frequent practice still yields positive results.
Experimentation and self-awareness can help you determine the ideal frequency of practice that best meets your needs and fits into your lifestyle.
Before a Yoga Nidra session, it’s beneficial to include gentle yoga poses and stretches that help relax the body and prepare it for deep relaxation.
Yoga poses and stretches that can aid in this preparation:
1. Balasana (Child’s Pose):
This pose gently stretches the back, hips, and thighs, promoting relaxation and calming the mind.
2. Supta Baddha Konasana (Reclining Bound Angle Pose):
This pose opens the hips and groin area while also providing a gentle stretch to the inner thighs and groin muscles.
3. Jathara Parivartanasana (Revolved Abdomen Pose):
This reclined twist releases tension in the spine and promotes relaxation in the abdominal area.
4. Supta Matsyendrasana (Supine Spinal Twist):
Another reclined twist that helps release tension in the spine and improve spinal mobility.
5. Viparita Karani (Legs-Up-the-Wall Pose):
This restorative pose helps to reduce fatigue, improve circulation, and promote relaxation by reversing the blood flow in the body.
6. Savasana (Corpse Pose):
The ultimate relaxation pose, Savasana allows the body to completely relax and integrate the benefits of the practice.
Incorporating these gentle poses and stretches before a Yoga Nidra session can help release tension from the body, quiet the mind, and enhance the overall experience of deep relaxation.
Yoga Nidra & Sleep
Yoga Nidra can be practiced as a tool to help induce sleep. Its deeply relaxing and meditative nature can help calm the mind, release tension from the body, and create conditions conducive to falling asleep.
Many people find that practicing Yoga Nidra before bedtime can help them transition into a state of deep relaxation, making it easier to fall asleep and experience more restful sleep throughout the night.
By guiding practitioners through a systematic process of relaxation and awareness, Yoga Nidra can help alleviate stress, anxiety, and other factors that may interfere with sleep.
Additionally, the practice encourages mindfulness and cultivates a sense of inner peace, which can further support healthy sleep patterns.
However, it’s essential to distinguish between using Yoga Nidra as a tool to relax before sleep and using it as a substitute for addressing underlying sleep issues.
While Yoga Nidra can be a helpful practice for promoting better sleep, individuals experiencing chronic sleep problems should consult with a healthcare professional to address any underlying issues or conditions contributing to their sleep disturbances.
Typical phrases and guidance for each step of a Yoga Nidra practice:
1. Preparation and relaxation:
– “Find a comfortable lying position, allowing your body to fully relax.”
– “Take a few deep breaths, allowing each exhale to release any tension in your body.”
– “Feel the support of the ground beneath you, allowing yourself to sink into relaxation.”
2. Sankalpa and intention setting:
– “Bring to mind a positive intention or affirmation for your practice today.”
– “Repeat your sankalpa silently to yourself, feeling its resonance in your heart.”
– “Visualise your intention as if it’s already true, feeling the emotions associated with its fulfillment.”
3. Rotation of consciousness/body scan:
– “Direct your attention to your right hand, feeling each finger one by one.”
– “Shift your awareness to your right arm, noticing any sensations or points of tension.”
– “Continue to scan through each part of your body, bringing a sense of ease and relaxation.”
4. Breath awareness & awareness of sensations:
– “Notice the natural rhythm of your breath, without trying to control it.”
– “Bring your awareness to any sensations in your body, observing them without judgment.”
– “Notice any areas of heaviness or lightness, warmth or coolness, tension or relaxation.”
5. Withdrawal into chidakasha/dark void behind closed eyes:
– “Imagine yourself surrounded by a dark, infinite space behind your closed eyelids.”
– “Let go of all thoughts and distractions, allowing yourself to rest in this peaceful void.”
– “Feel a sense of spaciousness and tranquility enveloping you as you sink deeper into stillness.”
6. Visualization/3rd eye connection:
– “Visualize yourself in a tranquil natural setting, such as a lush forest or serene beach.”
– “Engage your senses fully, noticing the sights, sounds, and smells of your imagined surroundings.”
– “Allow yourself to explore this inner landscape, moving with a sense of freedom and joy.”
7. Return to chidakasha:
– “Return your awareness to the dark void/space behind your closed eyes, feeling its comforting embrace.”
– “Rest in this space of deep stillness and silence, letting go of all effort and striving.”
– “Allow yourself to be held by the nurturing presence of chidakasha, knowing that you are safe and supported.”
8. Bring back to mind sankalpa/intention and repeat:
– “Recall your sankalpa or intention from earlier in the practice, bringing it back into your awareness.”
– “Repeat your intention silently to yourself, feeling its power and resonance within you.”
– “Affirm your commitment to manifesting your sankalpa, knowing that it is already unfolding in your life.”
9. Slow return, awareness to body and breath and sensations:
– “Gradually begin to deepen your breath, bringing awareness back to your body.”
– “Wiggle your fingers and toes, gently awakening your body from its state of relaxation.”
– “Take your time as you transition back to a state of wakefulness, savoring the sensations of peace and calm.”
10. Return to the natural state of waking. Become aware of surroundings and become external. Close the practice seated comfortably:
– “When you feel ready, slowly open your eyes and take in your surroundings.”
– “Notice any sounds, smells, or sensations in the environment around you.”
– “Bring a sense of gratitude for this practice and carry its peaceful energy with you into the rest of your day.”
Journal prompts
Pre-Yoga Nidra Journal Prompts:
1. Intention Setting:
– “What intention or affirmation do I want to focus on during my Yoga Nidra practice today?”
– “What area of my life do I feel needs healing or attention right now?”
– “How do I want to feel at the end of my Yoga Nidra session?”
2. Current State:
– “How am I feeling physically, emotionally, and mentally at this moment?”
– “What thoughts or concerns are currently occupying my mind?”
– “What do I hope to release or gain through today’s practice?”
3. Self-Reflection:
– “What are some recent experiences that have impacted me deeply?”
– “In what areas of my life do I seek more clarity or insight?”
– “What patterns or habits do I notice in myself that I would like to change?”
Post-Yoga Nidra Journal Prompts:
1. Experience Reflection:
– “How do I feel now compared to before the practice?”
– “What sensations, thoughts, or emotions did I notice during the Yoga Nidra session?”
– “Were there any particular moments or visualizations that stood out to me?”
2. Insight and Awareness:
– “What insights or realizations did I gain during the practice?”
– “How did my intention or sankalpa resonate with me throughout the session?”
– “Did I experience any moments of deep stillness or peace? Describe them.”
3. Integration:
– “How can I integrate the feelings and insights from this practice into my daily life?”
– “What actions can I take to honor the intentions I set during the session?”
– “What self-care practices can I incorporate to maintain the sense of calm and clarity I feel now?”
4. Future Intentions:
– “What do I want to focus on in my next Yoga Nidra practice?”
– “What new intentions or goals have emerged as a result of today’s practice?”
– “How can I continue to support my well-being and growth through regular Yoga Nidra sessions?”
Using these prompts can help you reflect on your experiences and deepen the impact of your Yoga Nidra practice, fostering greater self-awareness and personal growth.
Disclaimer
From my experience, both as a practitioner and a facilitator, I’ve learned that no two Yoga Nidra or NSDR sessions are ever the same. Each practice meets you exactly where you are in that moment, offering what you need—even if it’s not what you expect.
I’ve had sessions where I floated in and out of the sleep state and others where I fell into a deep, restorative sleep. There have been times when tears flowed from start to finish, a clear sign my emotional body was ready to release. Sometimes, I’ve found my mind racing, staying completely alert and unable to rest. And on a few occasions, I’ve come out feeling more anxious than relaxed, which simply reflected the state of my mental body at that time.
The beauty of this practice lies in its unpredictability and in the trust we build with ourselves through it. My best advice is to set aside expectations. Allow yourself to receive whatever the practice offers, knowing that it is gently guiding you toward greater awareness, healing, and self-compassion.
Let us know if this was helpful, email hello@asanatribe.com and receive a free yoga nidra script from Sabrina.
Free Yoga Nidra Script
by Sabrina Balanco
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