Yoga Nidra Meditation for Sleep - Facts, Benefits and How to Do it

On occasion, we all feel absolutely spent and fatigued. When the stresses of daily life begin to weigh heavily on you, the one place you long to go to most is within yourself. You want nothing more than to be able to unwind completely and feel at peace with yourself. However, how can you accomplish this? The ancient Indian sages designed and practised Yoga Nidra, the ultimate mind and body practise, to address this question.

What is Yoga Nidra?

In Yoga Nidra, you enter a meditative twilight state between sleep and wakefulness, where you can feel profound rest and rejuvenation. Yoga Nidra, sometimes called "yogic sleep" or "sleep meditation," is a practise that involves gradually withdrawing the attention of the body, mind, and spirit from the external world in order to focus on the self. The ancient Indian sages relied on this form of nidra yoga to achieve a contemplative state of consciousness known as Samadhi and find redemption.

Although one may appear to be asleep during Yoga Nidra, he or she will actually be fully cognizant and deeply in tune with his or her inner self.  When one is deeply relaxed, one experiences an immense joy that frees them from negative emotions and ideas.

Swami Sathyananda, a forefather of modern Yoga science, is credited with creating and popularising the practise of Yoga Nidra as we know it today. When he was a youthful student of Swami Sivananda, legend has it that he once dozed off while a group of sages sang mantras nearby. Even though his body was in a deep state of consciousness while he slept, he was nevertheless able to memorise and repeat those songs once he awoke. As a result, he created a standardised, user-friendly method of Yoga Nidra.

Some interesting facts about Yoga Nidra

Yoga Nidra is accessible to people of all ages, sexes, and levels of experience in Yoga.

It is said that 30 minutes of Yoga Nidra is the same as two hours of sleep.

The Yoga Nidra practise has its roots in ancient Indian literature, specifically the epics.

Yoga Nidra is described as Lord Vishnu's slumber of transcendence between each Yuga in the Mahabharatha.

Yoga Nidra is the name of a goddess in the Markandeyapurana who is tasked by Lord Brahma with rousing Lord Vishnu from his slumber so that he may battle Madhu and Kaitabha, two Asuras.

Yoga Nidra benefits

Creates a state of mental and emotional equilibrium

It's a great tension-reliever.

helpful for problems with sleeping, like insomnia

Extremely helpful for people dealing with mental health issues like depression, anxiety, Post-Traumatic Stress Disorder (PTSD), addiction, etc.

It's the best way to unwind and get your life force moving freely through your body.

How to do Yoga Nidra?

Yoga Nidra, a deceptively straightforward practise with profound effects, is best practised in the corpse pose (Shavasana), which entails lying on one's back with one's eyes closed and one's palms facing upwards. Then, with a calm disposition, follow these basic instructions from the widely practised Satyananda Yoga Nidra to enter a state of deep relaxation.  

• Step 1 – Internalization:

In this preliminary phase, you will focus less on external stimuli and more on the sensations of breathing in and out. At this point, you'll want to focus less on the outside world, relax your muscles, and draw inside.

• Step 2 – Sankalpa:

Now that you're feeling more at ease, it's time to create a positive affirmation, either about a broad goal or a more particular one. It could refer to your state of mind, physical well-being, or professional achievements. This aids in remaking your character by giving you focus and purpose.

• Step 3 – Rotation of consciousness:

Relax your muscles by bringing your focus inward and slowly rotating it to different sections of your body. At this point, any portion of the body that tends to be tense receives increased focus and relaxation.

• Step 4 – Breath awareness:

Make a conscious effort to redirect your thoughts to your breathing. Pay attention to your breathing, both when you're breathing in and while you're breathing out. Make an effort to stabilise your breathing rhythm gradually. This activates the brain's higher centres and sends the energy throughout the entire body.

• Step 5 – Manifestation of opposites:

The goal of this section is to help you feel emotionally at ease. Make an effort, on a deep mental level, to appreciate the opposite feelings or experiences. You'll be more level-headed, secure in your emotions and resolve, and empathetic towards the world around you as a result of this.

• Step 6 – Creative visualization:

Focus your focus on creating vivid mental images. A stunning sunset or a breathtaking beach are only two examples. Learn as much as you can about it. Doing so will clear your head of negative, hurtful, and upsetting thoughts and feelings.

• Step 7 – Sankalpa:

Take some time to reflect on your initial statement of affirmation. The promise you made might take deep root in the subconcious mind at this moment, when the mind and body are more open and relaxed. It is now your subconscious' job to keep you motivated and on track to fulfil the promise.

• Step 8 – Externalization:

You've entered the final, crucial phase, during which your state of consciousness steadily shifts and you begin to drift towards full consciousness. Don't rush through it; doing so can cause you to become dizzy and confused. Slowly open your eyes while you send forth a silent wish for inner calm.