yoga nidra meditation

While sleeping is an unconscious activity, Yoga Nidra is conscious relaxation. Yoga Nidra is an invigorating exercise that provides total rest to the mind, brain, senses, and body. Learn Yoga Nidra to its full potential and, you will learn to stay awake and achieve a calm mind. Along the time, Yoga Nidra technique has proved powerful, can help us relax and have a good night sleep.

yoga nidra

How to Practice Yoga Nidra Meditation?

In this article, we will discuss the most effective Yog Nidra techniques that will help you affluence in to deep sleep:

1. Nurture a secure and cozy space

Sleeping at unknown or new places causes anxiety to many people because one must feel safe and comfortable when they are trying to sleep. If required make changes in your bedroom, if you don’t feel comfortable when trying to sleep. Explore your inner self, and surround yourself with things that make you feel connected and comfortable.
All the answers lie deep within us, meditate and seek within yourself about what makes you feel safe and comfortable.

2. Learn about your sleep posture

It is utmost important that your muscles are relaxed when you are trying to sleep. The body posture should be effortless during deep rest. If required use pillow or cushion for support, lie down on your back with your neck and head supported by a pillow (if you are uncomfortable then instead of lying down you can sit in a chair, remember the idea is to bring your body to a relaxed state).

Keep the body warm with a thin cover and have enough padding underneath to feel cushioned. This is an important step and may require repetition to find your posture for deep sleep. Focus on relaxing the body, it may take several minutes to adjust everything and get cozy. Don’t think about the time, the efforts are absolutely worth it.

3. Back to the breath

In this step, we try to bring the mind to focus on your breathing. Because when the mind is focusing on an activity that involves your entire body, then it is hard for the mind to wander.
Feel the warm air passing through your nostrils, leaving your lungs relaxed. With each breath focus on anxiety leaving your body. Follow your breath, let the mind focus completely on the inhale and exhale process. The thoughts might come and go in between, as the mind is never fully on rest but you continue focusing on your breath.

4. Examine your body

In this technique, you focus actively on your whole body, and focusing on one or more parts one by one. For deep sleep, start by focusing on head then become aware of your forehead, eyes, nose, shoulders and so on.

In Yog Nidra, when you bring awareness to your body you will find the section that is holding tension. Only when you are able to spot the place that is holding the tension, you can set it free. Continue releasing the muscles through the whole body and feel them leaving through your toes. If you feel trouble following this process, you can also do this through the guided body scan meditation. Practice will make your muscles respond to your active scanning and help to draw anxiety out of your muscles.

5. Embrace the contraries

The mind has the tendency to linger on the same thoughts, driving you crazy with the same rut repeatedly. To get out of this tiring process of rethinking the same thing repeatedly, learn to accept the opposite also exists. With practice, learn to feel cold and then feel only the hot – then both of them together at once. The same way, learn and practice to feel soft and hard – then soft and hard both together at once.

6. Relax

This step is the absence of all the techniques and enjoy the dreamlike feeling of surrender of efforts. Leave the hurry and tensions; let all the worries and anxiety leave your body. You have done your part, set up the space, relaxed your body, focused breathing and active control of all muscles.

With the insight and techniques shared in this article, we wish to see you using these Yoga Nidra for deep rest and Peaceful Sleep Meditation. Enjoy deeper awareness!

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