Yoga Nidra
What Is Yoga Nidra?
Yoga Nidra is a sleep meditation, also known as yogic sleep, or NSDR (no sleep deep rest). It is a state where you are neither awake nor asleep, taking us into the rarely reached Theta brainwave state. Theta is associated with deep meditation, creativity and the ability to access the unconscious.
Yoga Nidra is actually as old as Yoga itself, and you can read more about the origins of Yoga in the Indian subcontinent here.
Yoga Nidra is a guided meditation that is engaged in while lying down. It is recommended that you make yourself comfortable and warm in whatever way you need - blankets, cushions, etc. It is normal when starting out to fall fully asleep, but the aim is to get to that incredible Theta state - where consciousness is drifting, and the body is deeply resting and recharging. It is a form of meditation that is extremely accessible, and especially recommended for those that struggle with traditional meditation techniques of sitting cross-legged and focusing on the breath. By placing you first in your body, then guiding you gently through the breath and imagery, it engages the brain enough to keep the mind from wandering, while being gentle enough that you can let go and fully relax
How do you work with Yoga Nidra?
Yoga Nidra has personally been transformational for me. It is a part of my regular practice, and it is a practice I use particularly if I am feeling exhausted, overwhelmed or in pain. It can be done in 20 minutes (though an hour is wonderful if you have the time), and all you need is yourself and somewhere comfortable and warm. So much of our pain, discomfort, exhaustion and overwhelm come from not resting properly, and contribute to not being able to rest properly - a vicious cycle. By introducing this practice, even a couple of times a week, we can break that cycle. I can introduce it and guide you through it in a session, or share recordings for you to try at home.
What are the benefits of Yoga Nidra?
Yoga Nidra, through taking us into a state of relaxation, helps every system in the body. This state is when the body does its best physical healing. So even if your symptoms are purely physical, such as recovering from an injury, or feeling wiped out after COVID, Yoga Nidra can speed up the healing process. It also, through ensuring that we are rested, helps reduce anxiety, depression, pain levels, exhaustion, burnout and feelings of overwhelm. We feel more energetic and focused when we practice regularly, helping with cognition and memory issues.
Luckily, there has been a lot of academic research done on Yoga Nidra. and I have picked just a few to demonstrate what has thus far been proven.
This study has shown that practicing Yoga Nidra increases dopamine release, increasing feelings of happiness and positivity.
It has been proven in this study that “Yoga nidra can be considered as a highly effective practice for reducing stress” and anxiety.
It even helps with mental health issues related to menstrual challenges.
This study’s conclusions capture many of the recorded benefits of Yoga Nidra;
“The parasympathetic nervous system is activated, stress hormones like cortisol are reduced, and brain waves transition into alpha and theta states. These physiological changes support deep relaxation, emotional balance, and cognitive restoration. Clinical studies have demonstrated its effectiveness in alleviating anxiety, depression, PTSD, insomnia, and psychosomatic conditions. Furthermore, Yoga Nidra positively influences the neuroendocrine system by regulating hormones such as prolactin, FSH, LH, TSH, and blood glucose levels. The practice also enhances cognitive functions, including attention, memory, and reaction time, and builds psychological resilience by fostering inner awareness and emotional stability”.
And all for just taking some time out of your day to lay down.