How to do Yoga Nidra?
Yoga Nidra – also known by the names of the Yogic Sleep and the Psychic Sleep – is a scientific and spiritual practice of restoring the much needed psychological balance in your life. After a session of Yoga Nidra, your mind and body will rejuvenate, energy levels will be highest, you will be calm and stress-free, and you will witness a positive attitude in your approach towards life. And to reap all these benefits, you must learn to practice Yoga Nidra at home.
Yoga Nidra is a complex practice for beginners. You should do it under the guidance of an expert who can guide you from the beginning till the end. However, if you plan to do it yourself, there is a way. But still, you need to abide by the instructions, prepare wholeheartedly, take necessary precautions, and listen to Yoga Nidra audio recording to perform a session at home.
Here, we will guide you through a step-by-step procedure of performing Yoga Nidra at home.
Let us check it out right away.
How to Prepare for Yoga Nidra?
Everything needs preparation, and Yoga Nidra is no exception. You must prepare for a Yoga Nidra session so that you can experience the vast realms of consciousness effortlessly. Make sure you have all these things in place before beginning with a Yoga Nidra session.
Make the Place Quiet/Silent
Distractions are everywhere. So practically, we cannot completely eliminate clutter and noise. But we can surely reduce it, and induce serene surroundings, ideal for a session of Yoga Nidra. Select a spacious room having bare minimum objects. To restrict noise and sounds, you can hang curtains on the windows, doors, and the walls.
The place, where you will lie down in Shavasana, must be devoid of a chair, table, and any other object that will interfere with your Yoga Nidra position. Keep the lights fairly lit, neither too dim nor too bright.
Wear Lose Clothes & Grab a Yoga Mat
The sole aim of wearing loose clothes is to make you comfortable. You don’t need to wear yoga clothes to practice Yoga Nidra. Wear anything that makes you comfortable, without stressing any of the body parts. Wearing cotton or linen is preferable; basically, anything breathable.
A yoga mat is essential for a Yoga Nidra session. A yoga mat provides cushioning and ensures insulation. So you will not feel cold or hot because you are lying on a yoga mat and not on the floor.
Some of the Yoga Nidra practitioners may feel cold after a session. In this case, it is preferable to cover yourself with a blanket before the session begins. However, adjust the room temperature accordingly so that you don’t feel discomfort while being inside the blanket.
Arrange a Recording of Instructions
Listening to an audio recording of instructions is highly recommended for a Yoga Nidra session. Arrange a recording voiced by an expert. There are plenty of recordings available on the internet, free and paid. Most of these have been recorded by Yoga Nidra enthusiasts who are not experts. A Yoga Nidra expert is the one who can guide you through the complete session of Yoga Nidra. Therefore, you must opt for a recording voiced by an expert.
Some of the best Yoga Nidra instruction audio recordings are:
- 25 minutes Yoga Nidra with Acharya Vinay
- Yoga Nidra for Sleep
- I AM Yoga Nidra: Journey Through the Chakras led by Kamini Desai
Light an Incense/Diffuse an Aroma
For most of us, this may not fit as a requisite for a Yoga Nidra session. But burning an incense stick can create a pleasant environment in the room. The fragrance in the room arouses olfactory senses, inducing a soothing effect on your mind. You move into a relaxed state, which is an ideal condition for a Yoga Nidra session.
However, keep in mind that you don’t purchase incense sticks/candles/diffusers having artificial substances/chemicals. These may have a detrimental effect on your mind and body. Instead, opt for incense sticks/candles made of organic, natural substances. There are so many varieties out there. Just try them out and see what works the best for you.
Keep your Stomach Empty/Light
After having a meal, your body produces serotonin, a hormone that induces drowsiness. So if you are planning to indulge in a Yoga Nidra session post-meal, you may fall asleep and move into an unconscious state. A typical meal is rich in carbohydrates and protein. And both these macronutrients trigger the release of serotonin which, in turn, produces melatonin responsible for sleepiness after a meal.
It’s advisable to prevent a heavy meal just before a session of Yoga Nidra. And even if you want to eat something, keep it light. A vegetable salad, fruits, or a small portion of a balanced meal is an ideal meal to have before doing a Yoga Nidra session. Moreover, ensure there is a gap of at least two hours between a meal and a Yoga Nidra session.
Perform Surya Namaskar (Sun Salutations) for Warm Up/Relaxation
You should be in a relaxed state before initiating a session of Yoga Nidra. To ensure a relaxed state, you can perform some Yoga Asanas like Surya Namaskar (Sun Salutations). Performing Sun Salutations, or any other Asanas, also warms up your body and stretches your muscles and joints. In the end, you feel relaxed before beginning a session of Yoga Nidra.