Yoga Nidra also called “Yogi Sleep” is a kind of sleep like state by which Yogis relax experience in the state of meditation. Yogis apply yoga nidra for meditating purpose in the deepest states of relaxation in meditation, but they remain full-conscious and in the lucid state of yoga-meditation.
It is one of the deepest states of sleep in the practice of yoga relaxation for reducing anxiety and or tension. Symptoms like anxiety, giddiness, headache, and pain in chest and some abnormal pain response well in the active state of yoga nidra.
Steps to practice Yoga Nidra
Start Practicing: Organize your practice space by placing a pillow or cushion or a pad lengthwise on the mat and sliding a block under the top end, so that the pillow or cushion you use slope gently and comfortably.
Now lie down with the sitting bones on the pad and with the pillow or cushion supports you from the low-back to the head.
Now you need to use a folded cover under the head for a cushion. Try to observe smells, sounds, taste, light and color. Try to release excessive tension from your body and feel a sense of relaxation opening out throughout your mind and body.
1. Connect to your deeply and strongly felt desire: Bring to mind, your deepest and strongly felt longing – that you wish more than anything in your life. Maybe it is a longing for your awakening, well-being and for your health. Try to feel this deepest desire from your entire body, the time you imagining in the moment as if it were real.
2. Set a purpose: Consider on your purpose for your practice today. It can be a particular emotion, belief or sensation. Whatsoever your purpose, try to greet and assert it with your entire mind and body.
3. Find your inner wealth: Try to keep a deepest attention to your inner wealth or resource. You can imagine a person, a place or an experience that can be helpful to make you feel secure and relief, that you can feel a cool and calm state within your mind and body. This thing you can practice in your daily practice session and also can try in your daily life, when you feel swamped by an emotion or thought of life and want to secure and at ease.
4. Examine your body: Slowly try to move your realization through your body. Sense your mouth, ears, eyes, nose, forehead, neck, scalp and also inside of your throat. Moderately scan your awareness through your left palm and left arm and also through the right palm and right arm and then both the hands and arms at the same time. Sense your pelvis, torso and sacrum. Feel the sensation in the left hip, foot and leg and then the right hip, foot and leg. Now sense your entire body and feel bright sensation.
5. Aware of your breath: Sense the body breathing by itself. Try to notice the natural flow of air in your throat, nostrils and ribcage, also feel the rise and fall of breath of the abdomen with each of your breath. Feel throughout your entire body.
6. Greet your feelings: Try to greet your feelings with justifying or trying to change anything, greet the sensations [tension, warms etc.] and emotions [sadness, worry etc.] that are already present in your mind and body. And, also try to observe the reverse emotions and sensations. Whether your feel upset, try to call up the feelings of calmness, and if your feel strain, experience ease. Sense each of the feeling and its reverse within your mind and body.
7. Observe your thoughts: Observe and greet the thoughts, images and memories are already present in your mind. Try to notice your thoughts, do not examine or to change it. Try to greet the experience as it is.
8. Experience the joy: Greet sensations of joy, bliss or well-being emerging from your heart and growing throughout your body and by the side of yours. In each exhalation, try to observe and experiences the sensation of warmth, joy, happiness and well-being emitting throughout your body.
9. Notice yourself: Always notice the sense of “I”, meaning “You”, and your personality. Observe the sense of identity if you say “I am angry”, “I am hungry”. Then try to experience yourself a noticing awareness that is conscious of these feelings. Keep apart thinking and close down into awareness and conscious of the self.
10. Think about your practice: When you complete your practice, try to rethink the way you have just completed. Try to assert the feeling and the pure awareness, is all the time present and extensive, unchanging peace that is principal in every changing situation.
Imagine that feeling in your everyday life, in every moment (be it simple or difficult) and always reconnect to that sense of composure.
Now the time to come back from yoga nidra slowly and comfortably and stop for a short time to feel thankful for taking this time for yourself.