Yoga nidra is related to different states and layers of consciousness. During yoga nidra, the bioplasmic energy, called ‘prana’ is released and spread throughout the body. According to Swami Satyananda, “a single hour of Yoga Nidra is as restful as four hours of conventional sleep”. Some of the benefits of yoga nidra are:
It helps in relieving muscular, emotional, and mental tension.
Yoga nidra relaxes the mind by relieving stress and anxiety. It heals depression and nervous imbalances.
It treats insomnia, psychological disorders, and psychosomatic diseases. It is known to be used in the treatment of trauma and shock.
It trains the mind and helps in enhancing memory and increasing learning capacity.
Yogic sleep also results in increased energy levels.
It heals endocrinal imbalances and ensures optimal functioning of the endocrine system.
Yoga nidra not only detoxifies the body, but also clears up the subconscious. It helps in releasing the ‘repressed matter’ from the subconscious.
It improves creativity.
It also leads to improved senses and more cultivated body awareness.
Yoga nidra restores the mind and body and leads to restructuring of the whole personality from within.
8 Stages Of Yoga Nidra:
Yoga nidra is an advanced form of meditation that needs practice. It is common to fall asleep while trying to practice yogic sleep! Here are the eight stages of yoga nidra:
1. Preparation:
It is important to first prepare the body for yogic sleep by doing a few yoga asanas. End your yoga session with a Savasana or Corpse Pose. Yoga nidra is done in Savasana. Lying in the corpse pose, try to relax your body and loosen up your limbs. The body should be in a comfortable position.
2. Sankalp Or Resolve:
The next stage in yoga nidra is to take a Sankalp. The Sankalp (or affirmation) should be one short sentence and for the betterment of the being. It is important to have a clear Sankalp in your mind.
3. Rotation Of Consciousness:
The next step is to become conscious of your whole body. Start from the right thumb and cover the complete right side of the body, then move towards the left side, then the back of your body, front of your body and finish the rotation of the consciousness with your face and head.
4. Breath Awareness:
Focus on your breathing movements and pattern. Become aware of all the movement caused by your breathing in your body, internal as well as external. Try to regulate your breaths to the normal breathing pattern—slow deep breaths. To increase the awareness of your breaths, you can start counting them.
5. Manifestations Of Opposites:
In this step, feel a series of pairs of opposite feelings and emotions. Imagine different manifestations of opposites like hot and cold, light and heavy.
6. Visualization:
Visualization is a technique to imagine the interiors of your mind. Visualize anything that gives you the feeling of peace and calm, like the beach, sun, ocean, snow, sky—anything that fills you with joy.
7. Sankalp:
Now you are in a calm state, where you have forgotten the external environment around your body and are deeply aware of your inner being. Now repeat the Sankalp that you took in the second step and spread it throughout your mind and body.
8. Return To Awareness:
Slowly become aware of your surroundings bit by bit. Loosen up the hold of your consciousness on your body and move slowly. Take deep breaths; Sit in Sukhasana and chant Om.
The whole process of yoga nidra takes about 30-45 minutes. It is completely okay if it takes time to achieve the state of yoga nidra initially. With practice, it can be done on will. The practice can be used to meditate, relax, improve will power, and train the body to do things that are otherwise considered out of your capacity.
No matter how much you achieve in your life, but without inner peace, you’ll find no joy. Try yoga nidra and soak in the pleasure of this beautiful world. Live your life joyfully—that’s the only way to live life!
Do you meditate? What form of meditation do you practice? Share with us in the comments section.
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