Yoga Nidra or yogic sleep or NSDR (Non Sleep Deep Rest) is an extremely powerful & the most difficult meditation techniques. It can also be explained as a state of mind between wakefulness and dream. The name “Yoga Nidra” is derived from the Sanskrit words: “Yoga” which means union and “Nidra” which means sleep. So, yoga Nidra is a state of consciousness, guided by meditation.
In ancient Hindu Texts, Yoga nidra is used as a synonym for Samadhi, a deep state of meditative consciousness.
In a Shaiva book Yoga Nidra is called “peace beyond words”.
Yoga Nidra must be done in a peaceful & well-ventilated place and the practitioner should wear comfortable clothes.To practice yoga Nidra, the practitioner lies down comfortably in savasana (corpse pose), focussing on slow breaths, relaxing every part/muscle of the body: bottom to top, layer by layer; going through the pancha maha kosha (five layers of self), & eventually feeling light, relaxed & rejuvenated.
The stages of body scan and breath awareness alone can be practiced to calm the nervous system, leading to less stress and better health. Yoga Nidra is beneficial in reducing mental diseases such as stress, depression, anxiety, insomnia, overthinking, Parkinson, vertigo and post-traumatic stress syndrome, psychosomatic disorders and physical diseases such as hormonal imbalance, migraine/headaches, Hypertension etc.
Yoga Nidra has 5 states according to yoga Vedanta:
1. The waking state- Jagrit Avastha
2. The dream state- Swapna Avastha
3. The deep sleep state- Sushupti Awastha
4. The supra conscious state- Turia Avastha
4. The state beyond states – Turiyatita Avastha
How To practice yoga Nidra?
It is usually practiced at the end of a yoga session after completing the asanas & pranayama.
Methods of doing Yoga nidra:
1. Relaxation- Primary preparation of the body.
2. Affirmation (Sankalpa)- A personal goal previously decided upon is declared silently.
3. Rotation of Consciousness
4. Respiration awareness – A period of awareness of the breath.
5. Manifestations of opposites – experience Pairs of feelings and emotions
6. Creative visualization- various types of images are mentally visualized.
7. Affirmation – repeat again
8. Return to full awareness- gradually return back to the normal state.
Yoga Nidra can be practiced by anyone for few minutes to hours at a stretch. One may find it difficult to keep the mind blank in the beginning but as you continue to practice YN regularly, the mind unlocks the power of not wandering being present in the moment.