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Yoga Nidra
can help you sleep better and relax more before going to sleep. This type of
Yoga is done by laying down on a yoga mat or on a bed. You can use a bolster or
a rolled towel to support your neck and back. Then keep your eyes open and set
an intention. Use your senses and feel any body sensations.
After that
continue laying down and visualize yourself achieving your dreams. You can use
a visual guided meditation application to imagine a forest, a stream, a beach,
a galloping horse, a leaping frog, or other things in nature. Repeat your
intention. Two examples of an intention are " I go along with my mind and
heart's desire," or " I am filled with bliss and contentment."
If you want to close your eyes, you can close your eyes especially if you are
feeling tired.
Do not feel
guilty if you fall asleep. It takes practice to stay awake during Yoga Nidra.
However, you can take a class to practice Yoga Nidra where your Yoga teacher
can speak to you. While you listen to the guided storyline your body will begin
to relax. Yoga Nidra can last forty-five minutes or one hour.
If you have a
tough time relaxing, you can use aromatherapy, soft instrumental music,
headphones, sleep mask, or use small sandbags. Hold the small sandbags with
your hands while laying down on your bed or on the yoga mat. Yoga Nidra can
help you do emotional healing. Also, it helps your mind and body to relax.
Nonetheless, focus on your intention and focus on your breathing.
Practice
Yoga Nidra when you cannot sleep in your bed or in your hotel room. Using the
corpse pose with the palms of your hands facing down, focus on your feelings.
Concentrate on your thoughts and repeat your intention. Another example of
intentions is " I forgive and resolve my errors" and " I find an
answer to what can be solved." Try not to move your body and notice how
you feel.
If you have
back pain, you can sit on a chair to practice Yoga Nidra. Nidra in Sanskrit
means sleep, and it is like Restorative Yoga. Also, Yoga Nidra can help you
listen to your subconscious and can make you have a conscious sleep. Furthermore,
Yoga Nidra helps your nervous system to lower your blood pressure. After
practicing Yoga Nidra, you might feel thirsty or hungry or might feel
sleepy.
Anyone can
practice Yoga Nidra. However, if you are pregnant, you will need to lay down on
the side and not in the corpse position. Always consult with your primary
doctor before practicing Yoga Nidra. You might need to adjust your posture or
elevate your back to reduce back pain. Here are resources for practicing Yoga
Nidra.
Yoga International-Benefits of Yoga Nidra:
https://yogainternational.com/article/view/5-benefits-of-yoga-nidra/
Yoga Nidra-How it Works and How to Practice it:
Yoga Nidra-Meaning, Benefits, Videos and Tips-Yoga Basics:
Yoga Nidra: Meaning, Benefits, Videos and Tips • Yoga Basics
* Courtesy Pexels Photo by: Mikhail Nillov
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