Unlocking Deep Rest Through Yoga Nidra
In the modern rush of our day to day life, where resting, healing and even sleep can feel elusive, Divine Sleep® Yoga Nidra offers a haven of profound restoration and rejuvenation. This guided meditation practice is simple: all you do is lie down and relax! Let’s explore how to practice it, what you can expect, and the remarkable benefits it can offer.
How to Practice Yoga Nidra
Divine Sleep® Yoga Nidra is accessible to everyone, requiring no special equipment or experience. Here’s how to get started:
1. Find a Quiet Space: Choose a place free from distractions where you can lie down comfortably. Silence your phone, turn off ‘vibrate’ or put it on ‘Do Not Disturb’ mode. A yoga mat, blanket, or even on your bed if you’re practicing yoga nidra to fall asleep or back to sleep.
2. Get Comfortable: Lie on your back in a relaxed position, known as Savasana (corpse pose). You may alternatively like to lie on your side or even sit on a cushion or chair. Use any of these optional props to ensure total comfort:
- pillows under your knees
- folded blanket or thin pillow under your head
- blanket over your body
- folded blanket over your belly, thighs, shins or feet to feel a grounding and comforting weight
- eye covering such as an eye pillow or a scarf or even a tissue
- any other props that will help you get comfy
3. Follow a Divine Sleep® Yoga Nidra Guided Session: This style of meditation is typically guided by a teacher or recording. I will verbally guide you in practices from 10 minutes in my Yoga Series Sessions, up to 45 minutes in our weekly Yoga Nidra classes. Divine Sleep® Yoga Nidra flows you through these 8 Stages:
- Relaxation
- Intention Setting
- Body Sensing
- Breath Awareness
- Whole Body Sensations and Opposite Sensations
- Guided Imagery and Journey into Nature and Healing
- Repeat Your Intention
- Return
5. Stay Aware: While the body rests deeply, aim to remain conscious. If sleep happens, that’s okay too; you will still receive restorative benefits! It is natural to come in and out of conscious hearing during the practice.
6. Integrate After Yoga Nidra: After the meditation, take your time to transition back to wakefulness. Stretch or move slowly to bring awareness back to your physical body. You may wish to integrate your experience further:
- Sit quietly allowing the experience to wash through you.
- Journal writing, drawing or mandala (creating or drawing in a circle).
- Sharing with a friend or group about your experiences (we always take time after our online Yoga Nidra classes to share as a community).
- Taking a walk outdoors: your senses will be enlivened from the yoga nidra!
- Any other activity that will support your integration of the yoga nidra experience.
What to Expect During Divine Sleep® Yoga Nidra
Yoga Nidra guides you through mind states of relaxation that exist between wakefulness and sleep. As you are guided to focus internally, you may feel a wave of calmness releasing physical tension. Your mind may become quieter, yet more aware, and you may feel a sense of floating, warmth, lightness, or other sensations. Some sessions may bring up emotions or insights, helping you process and release what no longer serves you. You may find you lose your sense of time or space. Even a short session can feel like hours of sleep, leaving you refreshed and recharged.
The Benefits of Yoga Nidra
The practice of Yoga Nidra can offer numerous effects on your whole body and being including:
1. Stress Reduction: Yoga Nidra can activate the parasympathetic nervous system, releasing stress, dissolving stress hormones and promoting relaxation and healing.
2. Better Sleep: Regular practice can improve sleep quality and reduce insomnia.
3. Enhanced Focus and Clarity: Calming the mind helps to improve concentration, mental clarity and mindfulness.
4. Emotional Resilience: Yoga Nidra can provide a safe space to explore and process emotions, fostering greater emotional balance.
5. Physical Healing: The deep relaxation can aid in reducing chronic pain and lowering blood pressure, as well as numerous other health benefits.
A Path to Inner Peace
Divine Sleep® Yoga Nidra is more than a relaxation technique–it’s a renewing and reflective journey inward. Whether you’re seeking rest, clarity, or healing, this practice meets you where you are. 20-minutes of Yoga Nidra is said to feel like 3-4 hours of sleep! Let this simple yet profound practice become your sanctuary.
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