Divine Sleep is:
- meditative and soothing
- heart opening and cultivates self-compassion
- activates our dormant healing energy
- evolves one towards self-awakening
Divine Sleep Yoga Nidra has the power to transform us at our core. This ancient tantric meditation systematically guides you through each layer of being called the koshas. These include the physical, energetic, mental, emotional, and spiritual layers, making this practice a healing that is inclusive of our whole being.
Practicing Divine Sleep Yoga Nidra
An enjoyable and easy practice, Yoga Nidra is more accessible than most forms of yoga since all it requires is to lie down and listen. It can be practiced at any time of the day except right after a meal. 15-45 minutes is all that is required. It is most effective practiced every day or second day. It is best to listen to a teacher guiding Divine Sleep Yoga Nidra in person or on a CD. Once one is familiar with the preliminary stages (listed below) they may be self-guided.
Divine Sleep can be done in savasana pose — simply lying on your back — or side laying for pregnancy, snorering, or coughing. It can also be done seated as for meditation. It is best to practice on the floor on a mat or blanket, rather than on bed or couch, where the state of sleeping lingers. Make sure the body feels supported, comfortable and warm. You may like to place a cushion under the knees and a towel folded to 1 or 2” under the head, rather than a pillow, for proper alignment of the spine. Use an eye pillow if you like and cover up with a blanket. Practice in a quiet place where you will not be interrupted.
Divine Sleep is Foolproof!
There is no way to do it wrong. The instructions are simple: with eyes closed, listen without trying too hard. There is nowhere to go and nothing to do. Do not worry or become agitated if you do not hear everything. It is natural to flow in and out of conscious hearing. Whatever your experience, the practice of Divine Sleep Yoga Nidra will still work, even if you feel like you fell asleep. Your deepest layers are always awake and are going through the journey whether you remember it consciously or not. There is no way you can do Divine Sleep incorrectly.
Benefits of practice
Yoga Nidra induces the relaxation response, our body’s own healing state where reviltalization and regeneration occurs. Our body knows exactly what to do to attain and maintain perfect health and equilibrium, but we need to go into the necessary state to turn on the healing switch. Yoga Nidra brings us effortlessly, compassionately, and rapidly into the healing state.
Yoga Nidra has the power to transform core negative beliefs in our deepest levels of being. This improves not only our outlook, but also our health, happiness and leads us to self-awakening.
Research
Research conducted at well recognized universities and medical centers including Stanford University, Walter Reed Army Medical Center, Ohio State University, Medical College of Ohio, Banaras University and others, shows that regular practice of Yoga Nidra offers a viable means of prevention and reversal of numerous ailments and diseases, including cardiovascular, stress- related illness, chronic pain, and psychosomatic conditions.
Other conditions addressed by Yoga Nidra:
- stress (the cause of most illness today)
- anxiety and depression
- insomnia
- high blood pressure
- addiction, aggression, ADD, ADHD, PTSD
- digestive conditions
- ulcers
- heart disease
- asthma
- eczema
- diabetes
- chronic pain
- multiple sclerosis
- cancer
- pre and post surgical conditions
- heal specific parts of the body
- geriatric psychological challenges
Yoga Nidra is proven to:
- permanently lower high blood pressure and cholesterol levels
- strengthen immune system
- increase helper cells that defend against infectious disease
- increase blood flow to the heart
- balance the autonomic nervous system (brings one out of flight or fight
- relieve pain and reduce or eliminate the need for pain medication
- balance and strengthen the endocrine system
- revitalize and recharge vital energy
- stabilize mind and emotions
- enhance creativity
- meditative and soothing
- heart opening and cultivates self-compassion
- activate our dormant healing energy to improve overall health and well-being
The 8 Stages of Divine Sleep Yoga Nidra
While resting in stillness, you are guided to bring awareness to the deepest most sacred parts of yourself to heal, rejuvenate and feel your wholeness:
- Entry: Initial relaxation settling into posture on the ground.
- Sankalpa: Intention or resolve. This is a short statement in positive words and in present tense as though it is already happening. “I flow through life with ease and peace. I am relaxed. I am relaxed.”
- Body Scan: Rotation of consciousness. Each body part is named and we bring awareness to each part.
- Breath and Energy Awareness: Guided awareness of the natural, unaltered breath and energy.
- Sense Perception: Awareness of sensations or emotions sometimes expressed as polar opposites (e.g.: heavy/light, joy/grief, contraction/expansion).
- Images, Visualization, and Journey: May be a series of images or a journey usually in nature. Can include symbols, archetypes, chakra energy wheels, elements, and guided healing.
- Sankalpa: Reaffirm Intention statement created at the beginning of session.
- Return: Guided return moving backward through each Stage and level of being (kosha).
Koshas
Yoga Nidra systematically leads us through a visceral experience of each layer of being. These layers of being are called the Five Koshas. The koshas represent our whole multi-dimensional being that includes physical body, energy, mind/emotion, intuition/wisdom, and bliss body. Each koshic layer is a doorway that opens us into the next level. We can heal what we feel and Yoga Nidra is a practice designed to bring awareness to every layer of being to bring us freedom, restoration, and vibrant health to enjoy life fully.
Note: It is recommended to seek the professional support of a yoga therapist for those suffering from psychological illness to modify and tailor this practice to their needs.
Resources
Yoga Nidra book by Swami Satyanada Saraswati, Bihar School
Guided Relaxation: Yoga Nidra CD, Jennifer Reis
Deep Relaxation: Guided Yoga Nidra CD, Jennifer Reis
Yoga Nidra: Divine Sleep Scripts for teachers can be found at:
Jennifer’s Yoga Nidra Scripts
Koshas
| Kosha | Description | Divine Sleep Yoga Nidra Stage |
|---|---|---|
| Annamaya kosha | Physical Body | Stage 1 Entry Stage 2 Intention-Sankalpa Stage 3 Body Scan Stage 8 Return |
| Pranamaya kosha | Energy-Breath Body | Stage 4 Breath-Energy Awareness |
| Manomaya kosha | Mental-Emotional Body | Stage 5 Sense Perception Stage 6 Images, Visualization and Journey (Stage 2 Intention-Sankalpa) |
| Vijnanamaya kosha | Witness-Intuitive Body | Stage 6 Images, Visualization and Journey (Stage 2 Intention-Sankalpa) |
| Anandamaya kosha | Bliss Body | Stage 6 Images, Visualization and Journey (Stage 2 Intention-Sankalpa) |
| Beyond koshas | Awareness of true Nature, true Self. Sense of “I” without reference to the personality. | Stage 6 Images, Visualization, and Journey Stage 7 Repeat Intention-Sankalpa |