Yoga Nidra should be done when you can truly unwind and focus on the experience, wearing comfortable clothing and finding a quiet space to meditate.
Relax into meditation with Emiko Susilo’s Follow Along Body Scan, then connect to an emotional need and set an intention.
1. Begin with Breathing
Yoga Nidra (yogic sleep) is not simply an unwitting power nap but instead a conscious state between sleeping and awakefulness that involves no special equipment and can be performed easily in any position with eyes closed.
At this phase of sensory consciousness, practitioners are guided to create tension in both their right and left legs and feet, as well as form a tight fist with their right hand before pulling their stomach towards the earth.
Reciting their Sankalpa three times will help establish mental dissociation from external stimuli. The sixth and final stage involves awareness of chakras and psychic symbols which leads to final meditation where practitioners reintegrate themselves back into anandamaya kosha (bliss body). Yoga Nidra may then be followed by corpse pose or Savasana pose for ultimate relaxation.
2. Move Your Body
Lean back comfortably, using blankets or pillows if necessary to support your body, and allow the peaceful energy to envelop every cell and bone of your body. Close your eyes, and feel yourself relax into deep restful relaxation.
Yoga Nidra requires an attentive approach in order to be safe, Helbert cautions. Therefore, it’s wise to listen to guided meditation sessions at times when you can fully unwind before beginning yoga nidra practice. Avoid practicing it if operating machinery, engaging in strenuous activity or experiencing mental health issues which might be exacerbated by this practice.
Step two involves taking your attention through each part of your body, checking in with each part and relaxing it, starting from your genital area and working your way down through your legs, buttocks, stomach, chest back right arm shoulder left arm shoulder and finally to your head.
3. Repeat a Word or Phrase
If your mind begins to wander or become distracted during yoga nidra sessions, allow these thoughts to pass before returning your focus gently back to your point of concentration without judgment. Or try mantra meditation which employs repeated words to keep your attention away from racing thoughts.
Another strategy for relieving distraction is box breathing: inhale, hold for four counts and then exhale; repeat this cycle several times until your mind wanders elsewhere.
Helbert stresses the importance of finding a yoga nidra script tailored specifically to your needs, whether that means age, culture, religion, occupation or mental health status. Additionally, she suggests practicing at a similar time each day in order to build consistency in practice.
4. Visualize a Calming Image
Yoga Nidra guides its practitioners towards an intermediate state between sleep and awareness, similar to sleeping wherein disconnection from stimulating environments occurs, sympathetic nervous system activity drops off significantly and visual dreams often manifest themselves during this meditative state.
Sit comfortably and visualize a place that inspires calm and relaxation, then allow yourself to experience that scene through all five senses; your body, breath, thoughts and feelings all will help shape how you experience this scene.
As soon as it’s time to return to reality, slowly bring your attention back into physical reality by wiggling fingers and toes or taking several deep breaths, before opening your eyes slowly and gradually. Yoga nidra is designed to help restore and rejuvenate, so the best setting in which to practice this form of restorative sleep is quiet and uninterrupted space.
5. End with Savasana
Yoga Nidra differs from other styles in that it focuses on relaxation rather than movement, with practitioners resting comfortably in Savasana or Corpse Pose before following an guided meditation that leads them through all five Maya Koshas or layers of their being.
Meditation sessions usually include setting a personal resolution or Sankalpa, directing one’s mind toward various parts of the body, breathing awareness training, recalling feelings and sensations experienced while remembering feelings experienced previously, mental visualization practice and then restating one’s Sankalpa before ending with another repetition of it all in a calm voice from the teacher.
Yoga Nidra Meditation may evoke uncomfortable memories or uneasiness at first, Helbert cautions. Yet regular practice of the practice can help manage emotions more effectively by being patient and nonjudgmental during your practice, she advises.
