My Journey with Yoga Nidra Meditation
I always believed that I was a poor relaxer. Any effort to calm my head was a struggle, and my agenda and worries were leading a mutiny each time I shut my eyes. I have then learned about Yoga Nidra Meditation, and that changed my perception of what the essence of resting is. It is an effective deep-sleep relaxation that anybody can perform.
Yoga Nidra meditation is sometimes known as yogic sleep and is a guided practice where you lie on your back and are methodically guided into a state of extreme relaxation between being awake and sleeping. It is a restful stillness of your body and at the same time your mind is alert, which brings a sort of rejuvenation in your mind that can be as refreshing as hours of normal sleep.
What I Learned: It Is Not Meditation As You Think.
I though that it was different meditation before I tried it. I was wrong. Although they are both effective meditation styles, they are different practices.
The following table is a quick one that helped me to comprehend the differences:
Feature Yoga nidra Meditation Traditional Meditation.
Posture In a position of lying (usually in Savasana) Sitting.
Mental State Desiring a state of conscious, awakened sleep; progressing to deep sleep phases (Delta waves) and still being awake Being awake and observing thoughts
Focus Directed, organized movement through the body and mind Directing the mind, usually of the breath, letting thoughts flow.
With meditation, you relax the fight-or-flight reaction, and with Yoga Nidra, as Judi Bar, a yoga therapist, explains, you go deeper to a state of conscious awareness sleep that is capable of activating the pineal gland and secreting melatonin, an effective antioxidant and sleep regulator. It is in this that the deep healing occurs.
The Visa-Wondeous things that I got through a regular one.
The promise of a habit paid off in numerous ways that went well beyond my meditation mat.
Deep Stress and Anxiety Reduction: It was the change that I noticed the most. The meditation of yoga nidra works with the autonomic nervous system itself, cooling the sympathetic (fight-or-flight) system and triggering the parasympathetic (rest-and-digest) one. Even one research determined that both are efficient although Yoga Nidra was more efficient than meditation in lowering anxiety.
Dramatically Improved Sleep: As a person that would tend to wake up with a racing mind, this was a game-changer. The routine conditioned my mind and body to be utterly relaxed and therefore sleep and sleep better. I discovered that a brief time before sleep could tame the chatter in my head that prevented me to sleep hours.
A Higher State of Mental Clarity and Emotional Balance: The practice will provide you with a rare opportunity to observe your thoughts and feelings without getting engulfed by them . This has assisted me to become more resilient to the day to day stresses and confront the difficult emotions with the calm observation instead of a direct response.
Available to All: You do not have to be a flexible, strong or with any prior experience. Since it is performed in a lying position and is always led, Yoga Nidra meditation is a practice that everybody, including children and elders, can perform and gain. You really can not do it wrong even falling asleep can be a good thing and you will still have benefits.
My Beginner Guide to Your First Yoga Nidra.
It is easy to get started than you can imagine. The following is the crude outline of the rudimentary structure I adhered to, which is rooted in the well-known approach that was created by Swami Satyananda Saraswati.
Preparation: Find somewhere quiet so that you will not be disturbed. Rest on your back in a mat of yoga or blanket or even on your own bed in Savasana (Corpse Pose). Get most comfortable–have a pillow to rest your head on or your knees, and wrap yourself up in a blanket because your body will be cold.
Setting Your Sankalra (Intention): A Sankalra is a brief, optimistic, affirmative resolve such as I am serene and centered or I am deserving of deep rest. You will fix this intention in the very first place, and since the mind is so open in this condition, the Sankalpa penetrates deep down.
The Guided Journey: The guideline will generally take you through a number of steps:
Body Scan and Rotation of Consciousness: You will be instructed to shift your awareness to various body regions which will make you release tension in your body.
Consciousness of Breath: Here you will be just conscious of the normal nature of your breath and this helps relax the nervous system.
Disposing of Feelings and Sensations: You can be directed to allow and experience conflicting feelings (such as heat/cold, heaviness/lightness) to create equilibrium.
Visualization: The guide can take you on a journey through calm images as a way of soothing mental strain and leaving you with an impression of inner tranquility.
Integration: The session is concluded by bringing your awareness back to the room. You will be asked to gradually move your fingers and toes and emerge out of the exercise. Relax in the silence and enjoy the reward of a little rest.
Your Yoga Nidra Meditation Frequently Asked Questions.
Will I ever be able to get the benefits when I continue falling asleep?
Yes! This was something that held great significance to me. Sleeping is very easy to do, but mostly when you are novice or exhausted. All the practice and the guidance is still absorbed by the unconscious mind, therefore, you will still enjoy the advantages. You get to know with time to remain in that state of conscious relaxation.
How long should I practice?
It does not have to begin with a long session. I started with 15-20 minutes guided recordings. Even such a practice of 10 minutes can be profoundly helpful. It is consistency and not duration that matters.