Yoga Nidra (Guided Meditation For Sleep, Anxiety)

Yoga Nidra Relaxation:

In yoga asanas, Yoga nidra literally means yogic sleep, the state between sleeping and waking. The idea behind yoga nidra is to restore our senses and the mind to their natural functions and awaken our inner power of healing, both physically and emotionally. Some best tips on how to sleep through the night and which minerals and vitamins help with a good sleep in detail. Check out the following sleep inducing foods that help you sleep like a baby.

yoga nidra

Yoga Nidra For Sleep:

The practice fetches you the benefits you should get from your sleep. Yoga nidra relaxation is the time when we charge the sub-conscious mind. If you practice this for long enough, you can experience deep rest while maintaining just a trace of awareness.

Yoga Nidra For Anxiety:

In fact, it is used as a complementary treatment for those with long-term medical problems. One study, published in the International Journal of Yoga, found that it helped those with menstrual irregularities, who had psychological problems. Another study in the same journal said: “The practice of yoga nidra helps in building up the coping ability (when it comes to dealing with stress).”

Yoga Nidra Guided Meditation:

It is a systematic form of guided relaxation that is done for 20 to 30 minutes at a time. Brings both physical and mental benefits through the reduction of stress and fatigue. It is a form of meditation that helps give you sound sleep, but it also has a way of keeping you calm in your waking hours, by increasing focus and concentration, as you go about your day.

The yoga nidra guided meditation is done in savasana, the corpse pose.

Savasana (Corpse Pose):

This pose is best described as alert relaxation. It synthesizes all the actions, instructions and sensations you experience after your yoga practice. Alternatively, it helps in muscle relaxation and inner stillness, while still maintaining energy.

Yoga Nidra Relaxation - Savasana (Corpse pose)

Yoga Nidra Steps:

  1. Lie down on the floor, legs comfortably apart, arms away from the body.
  2. Roll the neck from side to side, and back to the center. Make the body as comfortable as possible, so if you need to place a bolster under the knees, do so.
  3. Once you are in this position, in savasana, avoid movement for the next 20-30 minutes.
  4. Start to connect to each part of the body, consciously ‘letting go’ and releasing tension from that body part. By doing this, you should be able to release all other thoughts from the mind and focus on the breath.
  5. Once you have gone through the whole body, gently move the toes and the fingers.
  6. Roll on to the left side and sit up with the spine straight. Rub the palms together and open the eyes.

What happens in Yoga Nidra?

Yoga Nidra is a form of guided meditation, a method of Pratyahara (withdrawal of senses) that allows you to scan the body and tap into a state of relaxed consciousness as the mind settles in a place between wakefulness and sleep.

What is yoga nidra good for?

Yoga nidra (also known as yogic sleep) is a powerful technique for controlling your body’s relaxation response. … Cultivate conscious relaxation, ease ongoing stress and anxiety, and feel your body melt away into a soothing state of being.

What is an example of Yoga Nidra?

So, for example, “I flow through life with ease and peace I am relaxed”. Then, come up with your own intention/Sankalpa state it three times as though it is already happening. Allow your awareness to travel through your body now on a journey of sensation.

What is the difference between meditation and yoga nidra?

Traditionally you meditate in a seated position, whilst Yoga Nidra is always practised laying down. Yoga Nidra is also delivered in the opposite way to meditation. While traditional meditation puts all awareness on a single focus, Yoga Nidra guides you through entire layers to reach your Atman or true self.

Can I do yoga nidra in bed?

Can you practice yoga nidra at night? “You can do yoga nidra any time, even when you are trying to go to sleep in the evening. When you do it at night, you can use the technique to be part of the conscious mind as you become inactive—then you may fall unconscious,” says Mittra.

What is the best time to do yoga nidra?

The supposedly best time for yoga nidra is Brahmamuhurtha, a time window beginning 03:40 and ending 04:28. In case it is practical for you to practice at this time, then it could give you some advantages. However, you should not overestimate the benefits of early morning meditations.

How often should you practice Yoga Nidra?

Nidra means a relaxed state of mind but when we add awareness to it, it becomes Yoga Nidra. Regular practice (daily to several times per week) is strongly recommended if you want to reap the benefits.

What are the contraindications of Yoga Nidra?

In general Yoga Nidra is contraindicated for imbalanced psychological states and depression. However, you may be able to modify the practice if you stay with a focus on the body and the breath, keep the eyes open and the body elevated with the head above the heart, or sit upright in a chair.

Does yoga nidra really work?

A recent study showed that while meditation and yoga nidra were both effective in reducing anxiety and stress, yoga nidra seemed to be more effective in reducing anxiety. The study also suggested that yoga nidra can be a useful tool in reducing both cognitive and physiological symptoms of anxiety.

How do I write my own yoga nidra?

The 7 steps to create your own Yoga Nidra script. Making an affirmation. Guide your students into making an affirmation or intention in the Yoga Nidra stage knows as Sankalpa.

  • Scanning the body.
  • Centering the breath.
  • Welcoming your feelings.
  • Visualizing images.
  • Repeating the affirmation.
  • Re-entering the real world.

What do you say in yoga nidra?

Again, say to yourself o-o-m-m, keeping your awareness on your whole body, your whole body on the floor, relaxing. Become aware that you are going to practice yoga nidra. Say to yourself, “I am aware, and I am going to practice Yoga nidra.” Repeat this to yourself again. The practice of Yoga nidra begins now.

Is yoga nidra considered meditation?

Yoga Nidra is a form of guided meditation also known as “yogic sleep” or “effortless relaxation”. It’s usually practiced lying down with a teacher guiding the session. Yoga Nidra takes us effortlessly into a state of harmonious, restful being.

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