“Yoga Nidra enables us to touch our eternal radiance through depths of spacious silence and grace with effortless awareness.” (Stanley).

 

Yoga Nidra is a practice of deep relaxation during which time we are awake and aware consciously moving our attention through the various parts of the body.  This is followed by pranayama breathing, visualization, and deep rest.  Typically it is practiced from 20-60 minutes.

 

The stages are as follows:

 

Preparation:  Gentle yoga, pranayama, gratitude for the practice

Posture: Savasana or a pose that is relaxed, effortless, and supported

Pratyahara : The senses are drawn inward except for the sense of hearing,  the parasympathetic nervous system is activated.

Sankalpa: Set an intention or resolve 

Rotation of awareness:  Follow instructions to bring attention to parts of the body

Pranayama:  Follow directions to focus on breathing and counting from the chakras

Visualization: Guided visualization focusing on imagery

Resting awareness: In silence and stillness, meditation focus on heart or ajna chakra

Finish: Awareness moves from internal to external

Sankalpa: Repeat resolve

Reflection: Process experience through sharing or journaling, self study

 

“The brain is the physical mediator of consciousness, linking mind, body and emotions into one harmonious unit. The progressive movement of awareness through the parts of the body not only induces physical relaxation, but clears all the nerve pathways to the brain.  Yoga nidra means sleep after throwing off the burdens, it is of a blissful, higher quality altogether”. (Saraswati 1976)

 

Yoga nidra can be equivalent to several hours of sleep.  With consistent practice we have the ability to manifest the resolution set at the beginning of the practice.  

 Benefits include increased focus, mental clarity, emotional regulation, muscle rejuvenation, inner peace, and joy.