Why You Need Yoga Nidra for Balanced Living
Your roommate strolls in, sees you sprawled on the floor, and assumes you're in a chips-and-netflix trance. Little do they know you're actually knee-deep in a Yoga Nidra session. Yet another yoga style. A yoga practice that let's you deeply relax (while doing "nothing") - granting you spiritual enlightenment.
Sounds too good to be true, right? It's not a joke, Yoga Nidra, also known as "yogic sleep", claims to offer exactly that: a state of complete relaxation with simultaneous conscious awareness. Less stretching and more... snoozing? This could be the perfect opportunity for those of us who like the thought of enhancing our well-being & mindfulness but sometimes don't feel to be strength to be active, so yoga pajamas totally allowed! 🎉
This post talks about the:
1) Benefits
2) Myths surrounding Yoga Nidra
3) Step-by-Step-Guide
4) FAQ
5) And a little spoiler for a future post
BENEFITS
💫Creates a state of psychic sleep and access to intuitive insights
Yoga nidra produces a deeply relaxed yet conscious state resembling early stage sleep. This allows contact with the subconscious and collective unconscious minds from Jungian psychology. The hippocampus and amygdala process emotional memories and metaphorical patterns during this stage. To be more specific:
Hippocampus: Involved in memory consolidation and retrieval, especially episodic and spatial memories. During Yoga Nidra, it can surface emotional memories and subconscious impressions
Amygdala: processes emotional reactions, emotional memories, and emotional learning. It assigns emotional significance to metaphors, symbols, and imagery arising, e.g. during Yoga Nidra.
With both parts working together, they supercharge your intuitive insights, helping to string together meaningful subconscious associations, symbols, and emotionally heightened patterns.
People often unlock profound insights and advice that bubble up intuitively, rather than being results of logical reasoning. Yoga Nidra helps to quiet the conscious mind and shines a light on our powerful unconscious.
🛡️ Stress Reduction and Boosted Immunity
Yoga Nidra encourages the activation of the parasympathetic nervous system — our 'rest and digest' function—thereby reducing the hyperactivity of the sympathetic nervous system—our 'fight or flight' response. Studies show Yoga Nidra decreases inflammatory cortisol, our primary stress hormone, by up to 30% while increasing levels of antibody producing lymphocytes in the blood by 15-20%. This bolsters the effectiveness of the body’s innate immune defenses against pathogens.
😴 Sleep Better and Beat Insomnia
It cleverly imitates the act of falling asleep, navigating your brain through the alpha, theta, and delta brainwave states typically experienced in your natural sleep cycle. By doing this, Yoga Nidra stimulates sleep-boosting neurotransmitters like melatonin, serotonin, and GABA, while reducing the chemicals that keep us awake, like orexin 🧪.
This masterful re-balancing act ushers in deeper REM and slow-wave sleep states, blessing you with higher quality, restorative sleep 🌙.
🕊️ Healing Karmic Imprints (Samskaras)
With Yoga Nidra, the samskaras (=karmic imprints) rise into conscious awareness in a calm state. Samskaras refer to the scars left on our mind or the subconscious by past experiences. These imprints inform our behaviors and responses—especially those that are automatic, or given little conscious thought—creating our unique mental pathways. Even traumatic memories and suppressed childhood wounds emerge with nonjudgmental acceptance.
This state aids in rewiring the limbic system, including the amygdala and hippocampus where fear memories are often stored. By connecting with old imprints and observing them calmly, we can untangle the fight-or-flight response from the present moment.
Meanwhile, the prefrontal cortex activates allowing these old memories to be re-contextualized and decrease excessive reactions in the limbic system. fMRI studies show suppressed activation in fear-related areas during and after the practice.
Overall, Yoga Nidra doesn't avoid our traumas, but brings them into consciousness for reduced reactivity. It pushes the past into dim light, allowing healing and rewiring.
🔍 Be Present and Embrace Your Observer Self
It activates the prefrontal cortex networks—those responsible for controlling attention—while dialing down the volume on the Default Mode Network activity (DMN). This network activity acts as your mind's auto-pilot mode—usually active when you're daydreaming or letting your mind wander without a specific task at hand. While the DMN might seem harmless, even enjoyable (who doesn't like a good daydream?), the trouble starts when the DMN crashes moments when you should be present and engaged...
The benefits? An increased non-judgmental present-moment awareness of our observer self. And less over-identifying with those thoughts and emotions that cloud our judgment 🌥️.
fMRI scans reveal that blood flow is actually reduced in the Default Mode regions during Yoga Nidra, meaning fewer roaming thoughts in general!
MYTHS
Before we take a look at Hinduism myths related to Yoga Nidra, let's take short trip around the world looking for other cues:
Station 1: The Australian Aboriginal's Dreamtime 🇦🇺
Australia, where Aboriginal wisdom-keepers immerse in Dreamtime—a realm reflecting the mystical landscape of their laws and existence. This spiritual map pulsates within every rock, river, and kangaroo—connecting them to ancestral spirits. It's an Aboriginal Yoga Nidra that crafts their reality.
Station 2: Ancient Greece's Delphic Oracle 🇬🇷
In Ancient Greece, we meet Pythia, the high priestess at the Temple of Apollo. Using ethelyne, she entered a trance-like state similar to Yoga Nidra, channeling divine prophecies for mortals. Pythia bridged the gap between the worlds of gods and mortals.
Station 3: The Maya's Visionary Trance of Central America 🇲🇽
Over in the mystical lands of the ancient Maya, we encounter spiritual adventurers embarking on vision quests. Delving into otherworldly trances, facilitated by a mix of fasting, sensory deprivation, and the performance of sacred rituals.
These trances mimic the transcendence of Yoga Nidra, serving as cosmic tickets to travel in astral realms, communicating with deities, ancestors and even cosmic Jaguars!
😴 Cosmic Connections: Sleep like the Gods
Ever dreamed about the very essence of existence, how it alternates between creation and destruction, Yin and Yang? Well, you better prepare yourself, we take a look at the celestial sleep cycles of Vishnu and Shiva.
Interval 1: Vishnu's Yogic Repose
As one cosmic cycle comes to an end, Vishnu gets ready to go to sleep. He stretches out on the cosmic ocean for his deep yogic slumber = Yoga Nidra.
Interval 2: Shiva's Cosmic Dance
Vishnu's sleep signals Lord Shiva to put on his dancing shoes and dance like there is no tomorrow, the cosmic dance. Shiva's Tandava performance shakes the very foundations of existence, dissolving the universe, so powerful are his moves.
Interval 3: Shiva's Meditation Marathon
Time's up for Shiva's dance of destruction! As the curtain falls, he steps back, withdrawing into deep meditation and Yoga Nidra. Now, both Vishnu and Shiva share a cosmic bedroom, residing in a potential state as a blank universe canvas waits to be painted upon.
Interval 4: Cosmic Alarm Clock Goes Off
As the moment for a new cycle of creation dawns, Vishnu awakes from his Yoga Nidra, his sleep. Surging with creative force, a lotus springs forth from his navel, producing the divine Brahma, poised with a cosmic paintbrush in hand to generate a fresh universe.
Interval 5: Shiva's Cosmic Catnap
While Vishnu and Brahma flex their creative muscles, Shiva snoozes, tucked away in his cosmic doze, awaiting his destructive cue.
To Sum It Up 🔄
In this grand cycle, Vishnu and Shiva take turns playing cosmic peekaboo, each slumbering and awakening to enact their necessary roles in the cycles of creation and destruction
STEP-BY-STEP
Step-by-Step Guide:
1) Creating a Resolution or Sankalpa: 🌌
The first step of your journey is to unearth your deepest heart's desire. It’s like finding your North Star, a guiding light towards which you'll navigate the rest of your journey. Your sankalpa is this resilient compass—short, powerful, present tense phrases that describe how you wish to experience your truest self. Like saying, "I am calm and centered" instead of "I want to be calm and centered." It's the first dip into the pool of intentional transformation. Remember, we don’t need the big picture here; we're just tuning into the right radio frequency for the voyage that is Yoga Nidra.
Practical Examples
Sankalpa, your heartfelt resolution:
"I am radiating positivity and happiness."
"I am resilient and overcome challenges with grace."
"I am living in harmony with nature."
"I am a source of love and inspiration to those around me."
"I am constantly evolving into a better version of myself."
"I approach life with joy and curiosity."
"I am a beacon of calm and serenity."
"I trust and surrender to the universe."
"I am healthy, strong, and vital."
2) Body Scan:🔍
Now, let's pack for our journey; our body is the suitcase. This stage is about acknowledging each little piece and part of your physical self, like giving a friendly nod to each one of your cells. It's an invitation to ground our minds in the sensation of living within our skin. This body awareness tour helps deepen our sense of embodiment and relaxes the body, setting the stage for our foray into the inner mind.
Practical Examples
Take a moment to connect with different parts of your body:
Feel the cool air entering your nostrils and the warm air exiting.
Let your attention glide to your shoulders. Are they tense or relaxed?
Notice how your back feels against the support beneath.
How is your heartbeat? Fast, slow or normal?
Do you feel the pulse in your wrist or perhaps in your neck?
Can you feel the slight buzz of energy in your fingertips?
Notice the temperature of your skin, is it warm or cool?
How do your clothes feel against your skin?
3) Breath Awareness:🌬️
Imagine yourself at the helm of a sailboat. Your breath is the wind that fills your sails, guiding your craft through the vast ocean of your consciousness. In this stage, we become aware of the ebb and flow of our breath, aligning our minds with this vital life force. It's kinda like riding the waves without getting wet.
Practical Examples
Observe the depth and rhythm of your breath:
Imagine your lungs as balloons, filling up and deflating gently.
As you inhale, believe the air is bringing you peace.
As you exhale, feel the body submitting to relaxation.
On inhalation, channel calming energy into every cell.
On exhalation, release everything that doesn't serve you.
4) Emotional Awareness: ☔️
As any good traveler knows, it's important to be prepared for all kinds of weather. This stage is about acknowledging the ebb and flow of our emotions, without judgement or engagement. Think of it as becoming a meteorologist for your feelings—you're not causing the storm or the sunshine, you're just noting their presence
Practical Examples
Acknowledge your emotions, whatever they may be:
If frustration arises, allow it to float away like a cloud.
If joy arise during the practice, fully feel that emotion.
If you are facing boredom, acknowledge it without judgement.
When you encounter excitement, notice where it manifests in your body.
If a fear arises, simply observe it without engaging.
5) Visualization: 🌅
Here, your imagination gets to have a little fun. Projecting an array of vibrant images, it's like creating your personal spiritual screensaver- all in the comfort of your nidra-zone
Practical Examples
Sankalpa, your heartfelt resolution:
"I am radiating positivity and happiness."
"I am resilient and overcome challenges with grace."
"I am living in harmony with nature."
"I am a source of love and inspiration to those around me."
"I am constantly evolving into a better version of myself."
"I approach life with joy and curiosity."
"I am a beacon of calm and serenity."
"I trust and surrender to the universe."
"I am healthy, strong, and vital."
6) Revisiting the Sankalpa : 🔄
Remember that North Star from the beginning of our journey? Here we are, gazing at it again! But this time, we're in a more receptive mind-state, cozy and snug in the blanket of our subconsciousness. Here, we repeat, visualize, and germinate our sankalpa. Like whispering a secret message to your dreaming brain.
Practical Examples
Reaffirm your Sankalpa with visualization, whichever you chose before:
"I radiate positivity," envision yourself smiling and bringing joy to others around you.
"I am resilient," picture overcoming a challenge with composed determination.
"I am living in harmony with nature," visualize moving symbiotically with the world around you.
"I am a source of love and inspiration," see yourself helping someone with compassion.
"I am evolving," picture yourself learning something new, growing from the experience.
7) Return to Consciousness: 🏞️
Gradual and gentle, we float back from our inner world, like emerging from a pool after a refreshing swim. We bring with us the experiences, insights, and calmness we've cultivated during our journey. Easing back into full awareness, we settle down with a serene mind and a song in our hearts.
Practical Examples
Slowly return from your deep rest state:
Start with becoming aware of the sounds in your surroundings.
Sense the surface that's supporting your body.
Bring a slight wiggle to your toes, fingers, and rotate your wrists.
Open your mouth and yawn if you feel like it, stretching your face muscles.
Slowly roll to one side, stay there for a few moments before gently pushing yourself back to a seated position.
CONCLUSION & FAQ
Conclusion & Continuing Your Journey:
Congrats, my friend, for diving into the universe of Yoga Nidra! The beauty of this, it's just the beginning! This is not just about chilling on a mat, it's about opening up to immense stillness and joy that's somewhere deep within us. Your unique experiences, victories, challenges - all are super important. Share them, inspire the tribe, be a part of the beautiful story we are weaving together.
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FAQ
Q: What is Yoga Nidra?
A: Yoga Nidra is a meditative practice that guides you into a deep state of relaxation while maintaining full consciousness. Often called "yogic sleep," it allows the body to enter a deep restful state while the mind remains awake and aware.
Q: What are the benefits of practicing Yoga Nidra?
A: Benefits include reduced stress, decreased anxiety, improved sleep, releasing traumatic imprints, heightened mindfulness and intuition, creativity enhancement, chronic pain relief, boosting immune function, and inducing spiritual insights.
Q: How long does a Yoga Nidra practice take?
A: A typical yoga Nidra session can range from 10 minutes up to an hour, depending on the protocol used. Even short practices of 10-20 minutes can offer profound effects.
Q: What is the ideal time of day to practice Yoga Nidra?
A: Yoga Nidra can be done any time of day. Many enjoy practicing before bed to improve sleep quality. It can be useful after work to release stress or first thing in the morning to start the day centered.
Q: What is the optimal posture for Yoga Nidra?
A: The practice is typically done lying down in savasana pose. This still, supported posture allows the body to relax completely. Props like blankets and bolsters can enhance comfort.
Q: What should I expect during a Yoga Nidra practice?
A: You'll be guided through various stages of relaxation and meditation including breath awareness, body scanning, imagery, and ending with stillness. The teacher will provide verbal instructions to follow.
Q: Do I need to follow all of the above steps for my own practice?
A: Of course not! Take what you need and adjust how you like. If you don't feel like incorporating a resolution or breath work today, then don't. In my opinion the body scan is the most important one though (basically Progressive Muscle Relaxation).
Q: Do I need much experience with meditation to practice Yoga Nidra?
A: Yoga Nidra is suitable for beginners and advanced practitioners alike. No previous experience is needed. The instructions will guide you through the entire practice. Just follow along as best you can.
