Yoga Nidra as Meditation

What is it?

• a method of relaxation with guided imagery to obtain a specific state in the body and mind.

• to heal Samskaras

• is the practice of true rest that opens up the mind and relaxes the body.

• is not concentration, it is important to keep your mind moving from point to point noticing every experience through the practice, which is done in savasana. Allow your mind to follow the experience, all the while remaining conscious of where it takes you.

• is a more efficient and effective practice for physic and psychological rest

• including rejuvenation, compared to sleep.

  

What happens in a yoga nidra session?

1. Preparation

The whole process is all done in śavasana to eliminate contact between the limbs and the

body, to invite a deep connection into our consciousness in a relaxed way. From here you can begin to feel if the room is in stillness and connection. which also helps to relieve back sensations so the mind is freer, the meditation takes the yogi through all 5 energetic layers of being know as koshas.

Withdrawal of the 5 senses (still part of preparation) Allow the mind to focus only on external sounds - let it run and then bring it back.

2. Create a Sankalpa

A sincere deep resolve, honouring what is blocking by inviting it, seeing it and welcoming the change in, affirming it’s going to happen. Should be short and clear and repeated 3 times in their head. (You can use energy tapping with this as a pre practice to the Nidra.)

3. Rotation of consciousness

Satchanda tradition start right thumb and end left thumb Sun to moon top to bottom from active to receptivity. (15-20 mins)

Starting on the Right and ending on the left. Each time a body part is mentioned the practitioner repeats it in their mind, like a hypnosis to bring the mind body connection.

4. Breath awareness/Spinal breathing

Not forced just observed and counted down from 27 for example. This concentration brings relaxation.

5. Sensations

Used to harmonise opposite hemispheres of the brain and helps in balancing out basic

drives and controlling functions, that are normally unconscious. Typically done in pairs of

opposites, light and dark, heavy and weightless, hard and soft, hot and cold. Triggering the part of the mind connected with memory and sensation.

This also develops will power on the emotional plane and brings about emotional relaxation by means of catharsis. Because memories of profound feelings are relived.

6. Visualisation

Specialising in recollection and training concentration so universal images that

everyone can recall can be significant and powerful, to tap in to contents of the

deep unconscious mind and release the mind by purging it of disturbing or painful material to a mind that can concentrate. Allow the mind to release what is preventing peace.

7. Returning back to the Sankalpa

Repeating it 3 times. E.g breathing in the sankalpa and breathing out what doesn’t serve the

sankalpa and what does it feel like if you were living that ……

8. Completion

Resolving from the unconscious mind to the conscious mind. So this is the seed aspect of the nidra your planting to invite the radical change or behaviours so that sankalpa comes true. E.g "you’re a confident peaceful being", "you’re living in harmony."

Return to consciousness

Take it slowly when you come out of this relaxation, you may have fallen asleep or taken a deep healing journey. Allow time to acclimatise to the room and leave space to chat or just collect yourself.

Benefits of Yoga Nidra

• Yoga nidra induces deep relaxation of mind and body causing a reduction in stress level.

• The practice helps to cope up with depression and anxiety.

• It contributes to improving concentration and memory.

• Yoga nidra is considered a great stress buster.

• Helps with insomnia

• Research shows it can also help with PTSD