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If you like napping, yoga Nidra is for you. It takes anywhere between 15-30 minutes and can feel like 2 hours of restful sleep if you do it right. Yoga Nidra translates to “yogic sleep” so no wonder it is so relaxing. It allows the mind to pivot inward, prompting the body to deeply relax. This response allows the nervous system to unwind and get ready to absorb all the healing benefits you are about to take in.
In the brain, yoga nidra moves your brain wave activity from beta to alpha to theta and then to delta. The goal is to find that state between waking and sleeping. From this place we can reset and restore.
To begin yoga nidra, lay down on the floor face up.
Make yourself comfortable with the support of blankets, blocks, and bolsters.
Just like a guided meditation, calm the breath, close the eyes, and bring your attention inward.
Set an intention, or sankalpa for your practice.
For about 5 minutes, mentally scan the body, noticing any sensations, heaviness, lightness.
Become aware of the breath.
Allow the breath to drop you deeper into relaxation.
This is where the instructor will offer guided visualization to help you go even deeper into relaxation.
You will then be guided through your imagination, enveloped in the practitioners words for about 7-10 minutes.
At the final 5 minutes of the practice you will reflect on your adventure and start bringing awareness back into the body and mind.
Remind yourself of your sankalpa, or intention that you set at the beginning of practice.
When you are ready, rise to seated position and take in the calmness you have just created for yourself.