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Method of Practice – Yoga Nidra
Yoga Nidra – Deep Relaxation Practice
Introduction
Method of Practice: Yoga Nidra
- 01 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.
Stage 1
Preparation
- 01 Before beginning, ensure that there will be no physical or mental disturbances during the practice.
- 02 Lie comfortably on your back on a yoga mat or a firm bed. If desired, cover yourself with a light blanket or shawl.
- 03 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.
- 04 Gently close your eyes, bring your awareness to your natural breathing, and completely relax your body.
Stage 2
Sankalpa (Positive Resolve)
- 01 Silently repeat a short, clear, and positive resolve (Sankalpa) three times.
- 02 Choose one resolve and repeat it with complete faith and sincerity.
- 03 I am healthy.
- 04 I am peaceful.
- 05 I am happy.
- 06 I am free from stress.
- 07 I am under the loving protection of the Divine.
Stage 3
Rotation of Consciousness
- 01 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.
Stage 4
Breath Awareness
- 01 Observe your natural breathing without attempting to control it.
- 02 Simply remain aware of the effortless flow of inhalation and exhalation.
Stage 5
Returning to Wakefulness
- 01 Slowly bring gentle movement into your body.
- 02 Wiggle your fingers and toes, move your hands and feet, gently open your eyes, and slowly sit up.
Benefits
Benefits of Yoga Nidra
- 01 Yoga Nidra helps reduce stress by lowering the level of cortisol, the body's primary stress hormone.
- 02 Regular practice may help reduce anxiety and depressive symptoms.
- 03 May help improve insomnia and sleep quality.
- 04 May help relieve physical and mental fatigue.
- 05 Can leave the body feeling refreshed, relaxed, and energized.
Practice Schedule
Best Times to Practice
- 01 Early morning (Brahma Muhurta) on an empty stomach.
- 02 After lunch, when it provides deep relaxation and refreshment without leading to prolonged sleep.
- 03 Just before bedtime, especially for people suffering from insomnia.
Guided Practice
Guided Practice of Yoga Nidra
- 01 Lie comfortably in Shavasana as described in the preparation stage above.
- 02 Make fists with both hands, keeping the thumbs inside the fists.
- 03 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.
- 04 Now slowly exhale and completely relax your whole body.
- 05 Notice the difference between tension and relaxation.
- 06 Again, take a deep breath.
- 07 Clench only the right fist. Tighten the entire right arm and the right leg. Hold the tension briefly, then relax completely.
- 08 Repeat the same process on the left side by tightening the left fist, left arm, and left leg before relaxing completely.
- 09 Once again, inhale deeply, hold the breath gently, tighten the entire body from head to toe, increasing the tension as much as comfortable.
- 10 Slowly exhale and allow your entire body to become completely relaxed.
- 11 Remain still and observe the pleasant feeling of deep relaxation.
- 12 Silently repeat your Sankalpa three times with complete conviction.
- 13 With every exhalation, allow your body to sink into a deeper state of relaxation.
- 14 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
Right Side of the Body
- 01 Right thumb.
- 02 Right index finger.
- 03 Right middle finger.
- 04 Right ring finger.
- 05 Right little finger.
- 06 Right palm.
- 07 Back of the right hand.
- 08 Right wrist.
- 09 Right forearm.
- 10 Right elbow.
- 11 Right upper arm.
- 12 Right shoulder.
- 13 Right side of upper back.
- 14 Right side of waist.
- 15 Right hip.
- 16 Right thigh.
- 17 Right knee.
- 18 Right lower leg.
- 19 Right ankle.
- 20 Right heel.
- 21 Sole of right foot.
- 22 Top of right foot.
- 23 Right big toe.
- 24 Second toe.
- 25 Third toe.
- 26 Fourth toe.
- 27 Little toe.
- 28 Become aware of the entire right side of the body.
Rotation of Awareness
Left Side of the Body
- 01 Left thumb.
- 02 Left index finger.
- 03 Left middle finger.
- 04 Left ring finger.
- 05 Left little finger.
- 06 Left palm.
- 07 Back of the left hand.
- 08 Left wrist.
- 09 Left forearm.
- 10 Left elbow.
- 11 Left upper arm.
- 12 Left shoulder.
- 13 Left side of upper back.
- 14 Left side of waist.
- 15 Left hip.
- 16 Left thigh.
- 17 Left knee.
- 18 Left lower leg.
- 19 Left ankle.
- 20 Left heel.
- 21 Sole of left foot.
- 22 Top of left foot.
- 23 Left big toe.
- 24 Second toe.
- 25 Third toe.
- 26 Fourth toe.
- 27 Little toe.
- 28 Become aware of the entire left side of the body.
Head & Trunk
Awareness of the Head and Trunk
- 01 Top of the head.
- 02 Forehead.
- 03 Right eyebrow / eye / ear.
- 04 Right nostril / cheek.
- 05 Inside right cheek.
- 06 Left side of head.
- 07 Left forehead / eyebrow.
- 08 Left eye / ear.
- 09 Left nostril / cheek.
- 10 Inside left cheek.
- 11 Tongue / Jaws / Teeth.
- 12 Upper lip / Lower lip.
- 13 Neck.
- 14 Centre of the chest.
- 15 Lungs / Heart.
- 16 Diaphragm / Liver.
- 17 Stomach / Navel.
- 18 Lower abdomen below navel.
Contact Points
Awareness of Contact Points
- 01 Heels touching the floor.
- 02 Calves touching the floor.
- 03 Thighs touching the floor.
- 04 Hips touching the floor.
- 05 Back touching the floor.
- 06 Spine touching the floor.
- 07 Back of the head touching the floor.
- 08 Become aware of every point where the body is in contact with the earth.
- 09 Take a slow, deep breath in and breathe out gently. Pause for a few moments in complete stillness.
Reflection
Profound Relaxation & Reflection
- 01 “This physical body is made of the five elements and will one day return to the earth. The soul is immortal and remains eternal.”
- 02 Sankalpa Repeat: Silently repeat your Sankalpa three times.
Shanti Mantra
Universal Well-being Prayers
- 01 Offer your heartfelt wishes for the well-being of all living beings.
- 02 Sarve Bhavantu Sukhinah.
- 03 Sarve Santu Niramayah.
- 04 Sarve Bhadrani Pashyantu.
- 05 Ma Kashchid Duhkha Bhag Bhavet.
- 06 Om Shanti, Shanti, Shantih.
Completion
Ending the Practice
- 01 Slowly turn onto either side, remain there for a few moments, and then gently come up to a comfortable sitting position.
- 02 When you are ready, slowly open your eyes. The practice of Yoga Nidra is now complete.
Precautions
Practice Guidelines
- 01 Practise in a quiet, comfortable place with minimal disturbances.
- 02 Avoid forcing your breathing or straining your muscles during the practice.
- 03 Move your awareness gently and gradually through each body part.
- 04 Return to wakefulness slowly and sit up only when you feel ready.
Tip
Practise Yoga Nidra in a quiet and comfortable environment. Allow your body to relax naturally, observe each part without rushing, and repeat your Sankalpa with sincerity. At the end, return to body awareness slowly and gently.
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