Yoga Nidra, popularly called Yogic Sleep, is powerful relaxation technique entailing you to take charge of the relaxation response. If practiced in the right manner, this technique proves to be as restorative as sleep, whilst remaining fully in the proper sense. If not practiced successfully, with you falling asleep, then sleep will turn out to be as restorative as successfully performing Yoga Nidra.
Below are techniques about How to Do Yoga Nidra:
Method 1 of 2: Preparing
Find a recording of someone reading aloud about How to Do Yoga Nidra-To induce Yoga Nidra, one must listen attentively to a set of instructions about How to Do Yoga Nidra. Listening to a recording about Yoga Nidra by someone else or by yourself is a practical idea-good recording lending a touch of soft and soothing feel and experience, simultaneously being clear. You’ve the option to choose a male/female recording voice according to your preferences. Certain well-recorded videos throwing light on How to do Yoga Nidra are:
- Nidra For Sleep-Powerful Guided Meditation to Fall Asleep Fast
- Yoga Nidra: Journey Through the Chakras led by Kamini Desai
- Nidra: Relaxation Technique for Deep Sleep Relaxing Music and Rain Sounds
- Nidra for Sleep
- Lie flat on your back with arms stretched out by your sides (or however one feels comfortable)-You’ve the option of sitting comfortably or lying down when it comes to How to Do Yoga Nidra. If you opt for lying down, extend your body as much as you can, flattening your body out. Position the head whenever it feels most comfortable.
- Close your eyes-Relax eyelids, letting them simply lie on your eyeballs, not squeezing them out.
- Take a couple of deep breaths, emphasizing on exhalation-Breathe in through the nose, gradually filling the lungs with air, then exhaling via the mouth. Attempt to inhale and exhale on a 10-second count.
- When recording tells you to rotate & visualize said body part-Have focus only on your said body part, not permitting your mind to become subject to diversion/ deviation.
- Repeat step 4 until you’ve rotated & visualized all body parts-Feel completely relaxed without tension.
- Become aware of the entire body-Visualize the entire body just as it’s now when it comes to How to do Yoga Nidra practice. It aids in visualizing a glowing aura about oneself.
- Be prepared to return & restore ordinary consciousness-Gently move your fingers for a few moments. Take a deep breath, and then open your eyes. Come out of Yogic Sleep naturally, be it returning after only 15 minutes or an hour.
- Return to the sitting position-Do not get up or attempt to aggressively rouse yourself. Simply sit with your leg crisscrossed or in the lotus position.
- If you want or have some time, wind up with some asanas-This helps the body to become fully awakened, completely out of the purview of Yogic Sleep.
- Make resolve/affirmation.
- Rotate consciousness throughout annamaya kosha (physical body).
- Pay attention to breathing for connecting to pranamaya kosha (pranic body).
- Be aware of sensory input for tapping into manomaya kosha (mind-body).
- Direct attention to chakras & psychic symbols for connecting to vijnanamaya kosha (intellectual body).
- Repeat resolve for establishing a connection to anandamaya kosha (bliss body).
- Gradually return to normal consciousness level, putting an end to the practice of Yoga Nidra.
- Brings a sense of deep relaxation.
- Withdraws senses (pratyahara).
- Cures unhealthy/bad habits.
- Releases body tension.
- Aids you in falling asleep.
- Connects to the inner self.
- Taps into the subconscious.
- Helps in physical healing.