Yoga Nidra

Method of Practice: Yoga Nidra

Yoga Nidra is a state between wakefulness and sleep. It is a conscious state of deep relaxation that helps reduce stress, improves sleep quality, and enhances mental clarity. It is best practiced while wearing loose, comfortable clothing and is generally performed in five stages.

01
Stage 1 – Preparation: Before beginning, ensure that there will be no physical or mental disturbances during the practice. Lie comfortably on your back on a yoga mat or a firm bed. If desired, cover yourself with a light blanket or shawl. Keep your feet about 1 to 1½ feet apart. Place your arms 6 to 8 inches away from your body, with the palms facing upward. Gently close your eyes, bring your awareness to your natural breathing, and completely relax your body.
02
Stage 2 – Sankalpa (Positive Resolve): Silently repeat a short, clear, and positive resolve (Sankalpa) three times. Choose one resolve and repeat it with complete faith and sincerity. For example:
- I am healthy.
- I am peaceful.
- I am happy.
- I am free from stress.
- I am under the loving protection of the Divine.
03
Stage 3 – Rotation of Consciousness: Gradually move your awareness through every part of the body, one part at a time, mentally experiencing each part in a state of complete relaxation.
04
Stage 4 – Breath Awareness: Observe your natural breathing without attempting to control it. Simply remain aware of the effortless flow of inhalation and exhalation.
05
Stage 5 – Returning to Wakefulness: Slowly bring gentle movement into your body. Wiggle your fingers and toes, move your hands and feet, gently open your eyes, and slowly sit up.

Benefits & Best Time to Practice

Benefits of Yoga Nidra: Yoga Nidra helps reduce stress by lowering the level of cortisol, the body’s primary stress hormone. Regular practice may help reduce anxiety and depressive symptoms, improve insomnia and sleep quality, relieve physical and mental fatigue, and leave the body feeling refreshed, relaxed, and energized.

Best Times to Practice: Although Yoga Nidra may be practiced at any time of the day, the best times are:

Early morning (Brahma Muhurta) on an empty stomach.
After lunch, when it provides deep relaxation and refreshment without leading to prolonged sleep.
Just before bedtime, especially for people suffering from insomnia.

Guided Practice of Yoga Nidra

Lie comfortably in Shavasana as described in the preparation stage above.
Make fists with both hands, keeping the thumbs inside the fists.
Take a deep breath and hold it comfortably. Tighten your fists. Tighten both arms, both legs, the hips, the trunk, the neck, the face, and finally the entire body. Increase the tension as much as is comfortable.
Now slowly exhale and completely relax your whole body.
Notice the difference between tension and relaxation.
Again, take a deep breath.
Clench only the right fist. Tighten the entire right arm and the right leg. Hold the tension briefly, then relax completely.
Repeat the same process on the left side by tightening the left fist, left arm, and left leg before relaxing completely.
Once again, inhale deeply, hold the breath gently, tighten the entire body from head to toe, increasing the tension as much as comfortable.
Slowly exhale and allow your entire body to become completely relaxed.
Remain still and observe the pleasant feeling of deep relaxation.
Silently repeat your Sankalpa three times with complete conviction.
With every exhalation, allow your body to sink into a deeper state of relaxation.
Now imagine observing your body with the awareness of your inner Self. Simply witness whatever sensations, feelings, or experiences arise without making any special effort to analyse them. Observe them naturally, just as you might casually listen to soft music while working.

Rotation of Awareness

Now move your awareness through different parts of the body. As each part is named, simply become aware of it and, if you wish, make a very slight movement before relaxing it again.

Right Side

Right thumb
Right index finger
Right middle finger
Right ring finger
Right little finger
Right palm
Back of the right hand
Right wrist
Right forearm
Right elbow
Right upper arm
Right shoulder
Right side of upper back
Right side of waist
Right hip
Right thigh
Right knee
Right lower leg
Right ankle
Right heel
Sole of right foot
Top of right foot
Right big toe
Second toe
Third toe
Fourth toe
Little toe
→ Become aware of the entire right side of the body.

Left Side

Left thumb
Left index finger
Left middle finger
Left ring finger
Left little finger
Left palm
Back of the left hand
Left wrist
Left forearm
Left elbow
Left upper arm
Left shoulder
Left side of upper back
Left side of waist
Left hip
Left thigh
Left knee
Left lower leg
Left ankle
Left heel
Sole of left foot
Top of left foot
Left big toe
Second toe
Third toe
Fourth toe
Little toe
→ Become aware of the entire left side of the body.

Head & Trunk

Top of the head
Forehead
Right eyebrow / eye / ear
Right nostril / cheek
Inside right cheek
Left side of head
Left forehead / eyebrow
Left eye / ear
Left nostril / cheek
Inside left cheek
Tongue / Jaws / Teeth
Upper lip / Lower lip
Neck
Centre of the chest
Lungs / Heart
Diaphragm / Liver
Stomach / Navel
Lower abdomen below navel

Contact Points

Heels touching floor
Calves touching floor
Thighs touching floor
Hips touching floor
Back touching floor
Spine touching floor
Back of head touching floor
→ Become aware of every point where body is in contact with earth.

Take a slow, deep breath in and breathe out gently. Pause for a few moments in complete stillness.

Reflection & Completion

Profound Relaxation & Reflection:
“This physical body is made of the five elements and will one day return to the earth. The soul is immortal and remains eternal.”
Sankalpa Repeat: Silently repeat your Sankalpa three times.
Universal Well-being Prayers (Shanti Mantra): Offer your heartfelt wishes for the well-being of all living beings:
Sarve Bhavantu Sukhinah
Sarve Santu Niramayah
Sarve Bhadrani Pashyantu
Ma Kashchid Duhkha Bhag Bhavet
Om Shanti, Shanti, Shantih.
Ending the Practice: Slowly turn onto either side, remain there for a few moments, and then gently come up to a comfortable sitting position. When you are ready, slowly open your eyes. The practice of Yoga Nidra is now complete.

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