“How are you?”
“Good thanks…”
“How are you really?”
“Oh. Tired, so, so tired.”
The whole world is tired.
Exhausted. Worn out. In need of a nap.
Yoga nidra, the ancient method of yogic sleep, is traditionally described as the waking/sleeping state of consciousness. It is also known as turiya, the fourth state, a path to samadhi, enlightenment[1]. At its heart, it is a practice of deep rest and surrender.
You may have heard podcasts discuss Non-Sleep Deep Rest (NSDR), an approach that repackages yoga nidra for a modern audience. There are claims that NSDR can help with enhanced learning and memory, focus, better sleep, improved creativity, and boost your energy….
Bold claims!
My yoga nidra practice has long sustained me over the years, so I will share my experience. If you’ve ever been in a yoga class and stayed to the end, lying down to rest in savasana, you’ve experienced a glimpse of yoga nidra.
That moment of ah…as you relax, breathe, and be. For those of you who usually scarper before the end of your yoga classes, I invite you to stay once, and see if you can bear to rest!
Why Yoga Nidra?
I remember a teacher saying to me once, that the point of my yoga nidra practice was not to increase my capacity and abilities at work and to sleep less, but rather to deepen my inner connection. That feedback still resonates. Yoga nidra certainly helped me to sustain a successful corporate career for many years, and I also enjoy the shift now to relax into being.
Focus & Effortlessness
With a regular practice of yoga nidra, my brain feels clearer, able to zoom in and out between detail and big picture with ease. This clarity allows me to find flow effortlessly.
Awareness
I find myself more able to rest in the present moment. Able to take that breath, and respond rather than react. I am more conscious of my mental state, and more able to focus on outcomes and results rather than reaction and unfiltered foot in mouth moments! It is said that 20 minutes of yoga nidra is the equivalent of several hours of sleep. Feeling well-rested certainly allows to me to be more present.
Stress management
Simple Yoga Nidra Practice
The ideal way to do this is lying down. Tube nidra was also my morning speciality for many years (both seated and standing!). Whilst some will insist that the afternoon is the best time to practice, I believe in being practical. Lying in bed just after you wake, or just before you sleep also works.
- Close your eyes or defocus your gaze
- Allow your breath to become even on inhale and exhale
- Soften with each exhale until you establish a steady, comfortable rhythm
- Exhale and scrunch up all the muscles in your head, including your eyes, ears, cheeks, forehead and mouth. Hold your breath for a beat. Inhale, and then slowly release.
- Exhale and scrunch up your shoulders, arms and fists on both sides. Hold your breath for a beat. Inhale, and then slowly release.
- Repeat for your chest and abdomen
- Repeat for your hips and glutes
- Repeat for your legs and feet
- Exhale and tense up every muscle in your body. Hold for a beat. Inhale and then slowly release, ensuring breath is as steady as possible.
- Release and enjoy the feeling for as long as your dare!
Take a Mini-Break
If you are having a particularly intense moment at work, you can also do a quick version sitting in your chair at your desk. It takes minutes and can rapidly shift your state.
- Close your eyes or defocus your gaze
- Establish equal breath on inhale and exhale
- Exhale and scrunch up all the muscles in your head, including your eyes, ears, cheeks, forehead and mouth. Hold your breath for a beat. Inhale, and then slowly release.
- Exhale and scrunch up your shoulders, arms and fists on both sides. Hold your breath for a beat. Inhale, and then slowly release.
- Exhale and scrunch up your chest, abdomen, hips, glutes and lower body. Hold for a breath. Inhale and then slowly release
- Exhale and tense up every muscle in your body. Hold for a beat. Inhale and then slowly release, ensuring breath is as steady as possible.
- Slowly return to your body, shaking out and releasing any remaining tension.
- Take a breath, and return to prior programming!
Discovering More
Yoga nidra is so much more than a relaxation technique; it is also a meditative practice, the practice of the hardest path of all – that of surrender. As you become more familiar with the technique, other practices such as 61 points and 75 breaths become available. Learning to float awareness on the breath along the subtle body leads us to the state of effortless waking awareness, deepening our meditation journey.
By embracing yoga nidra, you can revitalise your body and soul, leaving you better equipped to navigate the challenges of daily life.
Let yourself surrender to the practice & rediscover the tranquillity & energy you’ve been searching for.
Sources
[1] Enlightenment without God; Mandukya Upanishad. Swami Rama
Main – Photo by Joshua Woroniecki on Unsplash
