What is Yoga Nidra?
Yoga Nidra or yogic sleep is an important part of yoga. It is one kind of guided meditation or deep relaxation technique only. Moreover, Yoga Nidra is also a spiritual practice. It needs discipline, devotion and sincere effort to master. In fact, there are numerous benefits of yoga nidra. It gives deep rest to both mind and body. Not only that, it is also a stress relief technique. However, before you begin, there are some important things to remember.
A few key points to follow
- First, choose a relaxed posture to perform yoga nidra. Your body should feel at ease before you begin.
- Next, focus on your breath. Try to notice each breath and keep it slow and steady.
- Also, learn to control the mind.
- In addition, play soft and low music at the place of practice.
- During the practice, be in a happy, pure, and relaxed state of mind.
- Moreover, allow only positive and pure thoughts and feelings in mind and heart.
- Finally, keep your soul pure, always oriented towards divine knowledge.
How to perform Yoga Nidra
# Prepare the Space
- Firstly, choose the right place for this practice.
- It may be a quiet place in an open and clean surrounding in nature.
- You may choose a closed room without an interruption or footfalls of other people.
- A dim light may be lit up or you may light up an earthen lamp with pure ghee or mustard oil.
# Select the Right Posture
- You may choose to sit on Dhyanasana or Padmasana.
- Then , keep your right hand on the palm of the left hand.
- Palm of your right hand should be towards the ceiling.
- Keep your spine straight.
- Relax the body. Inhalation and exhalation should be slow and deep.
- Keep your mind on Ajna Chakra (Third Eye Chakra).
- (Or) Sleep on Savasana (Corpse Pose) keeping your body straight and relaxed.
- keep your mind on Ajna Chakra.
# Start with Breathing and Omkar
- Chant Omkar 3 to 5 times.
- Inhale deeply every time.
# Body Awareness
- Now, think of each and every organ of your body.
- First, put your attention on your nails- then for toes and sole- ankle joints-calf muscles-knees-thighs-genital parts-buttock-waist-lower abdomen-upper abdomen-chest-backbone and backside, finger-wrist-hands-shoulders-throats-chin, lips-nose-mouth-eyes-eyebrow-ear-forehead-crown.
- Then move your attention from crown to toes.
# Set Positive Intentions
- Always set a positive intention ‘I am at peace. I am happy’. Just think ‘there is no disorder/disease in my body. All the parts of my body are functioning well. I am complete. My body is pure and clean. All the positive feelings are vibrant. All the organs are resting in peace”.
- Take a deep breath in between.
# Use Music and Visualization
- You may play soft and low music during the practice. It is like music therapy.
- It helps in controlling the mind.
- You may play devotional music or a narrative on the beauty of nature, a story related to God and His divine energy and love.
- While hearing these, try to visualize a beautiful picture in your mind.
- Go deep into those thoughts but finally come back to your full awareness.
- Keep your mind at Ajna Chakra.
# Return to Awareness
- Now, rub both the palms of your hand.
- Then, put the warm palms on your eyes gently and then on your face.
- Open your eyes slowly and look at the beautiful green view in front of you (If it is being performed outside). This is Yoga Nidra.
# Post-Practice Silence
- Remember, after Yoga Nidra, remain silent for 10-20 minutes.
- Do this practice for 20-30 minutes every morning and evening.
Benefits of Yoga Nidra
Physical, Mental and Emotional Benefits
1. Physical and Mental Relaxation
Yoga Nidra provides deep physical and mental relaxation, helping to calm the body and mind. It helps in having better brain health.
2. Reduces Stress and Emotional Imbalance
It is particularly effective in reducing psychological issues like stress, anxiety, depression, insomnia, excessive anger, fear, and feelings of inferiority.
3. Supports Students’ Mental Health
Among the benefits of yoga nidra, its role in the lives of the students is significant, especially in mental health. For students, Yoga Nidra is highly beneficial as it enhances mental clarity, capacity for understanding, energy levels, patience, enthusiasm, happiness, concentration and focus. Moreover, this can also strengthen the functioning of the brain, improves critical thinking skills, and boosts overall intelligence.
Other Important Benefits
1. Encourages Discipline and Lifestyle Balance
Regular practice brings discipline and sincerity. Most importantly, it can change a chaotic lifestyle into a balanced and structured one.
2. Combats Screen Fatigue
Additionally, benefits of yoga nidra extend to those who spend a lot of hours in front of screens, as it refreshes and revitalizes the brain.
3. Boosts Immunity and Mental Resilience
Notably, it strengthens mental resilience and makes the immune system stronger, promoting overall well-being. Thus, due to the great benefits of yoga nidra, it has remained a popular form of meditation for a long time.
