In the fast-paced modern world, it is essential to find moments of tranquility and deep relaxation for our overall well-being. One practice that has garnered significant attention is Yoga Nidra, a transformative journey towards inner peace and self-discovery. By surrendering to the divine flow, Yoga Nidra unlocks immense potential within us.
Before moving forward,
Understand Yoga Nidra
Derived from ancient yogic traditions, Yoga Nidra, or “yogic sleep,” is a state of conscious deep relaxation. Unlike ordinary sleep, Yoga Nidra allows us to remain aware while entering a state of profound calmness. It is a guided practice that takes us through various stages of relaxation, enabling us to access the subconscious mind and tap into our inner wisdom. Through this practice, we embark on a transformative journey that can lead to healing, self-discovery, and personal growth.
Before starting the yoga nidra do the following points to have the best experience of Yoga Nidra:
- Ensure you are comfortable, having showered and wearing clean, fresh clothes.
- Prepare your physical space by making it quiet, turning off the lights, and finding a natural setting. Make sure this is the last formal activity of your day.
- Understand that the goal is to surrender so that the Divine can move through you without being distorted by ego. There should be no intention to create any specific result or make anything happen.
Begin by speaking softly and clearly so that everyone can hear you. Chant “OM” 21 times. This will help you connect with your own voice and with each other, creating a group “field.” Feel the vibrations of the group sound resonating in your bodies.
After the chanting, repeat the following statement: “I am ready for this Yoga Nidra practice. I accept whatever happens…” This prepares your mind and grants yourself permission to be open and receptive.
Next, engage in a body scan. Take a sensory journey through your physical body. As you hear different parts of your body mentioned, silently repeat the name of that part, move all of your awareness into it, and notice the transition from one part to the next. Stay alert and focused on the sensations coming from your body.
Start with the right hand: thumb, 1st finger, 2nd finger, 3rd finger, 4th finger, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, right shoulder, armpit, chest, waist, hip, groin, buttock, thigh, knee, calf, ankle, heel, sole of the foot, top of the foot, right big toe, 2nd toe, 3rd toe, 4th toe, 5th toe. Then, move to the left hand and repeat the same process.
Shift your awareness to the top of your head, forehead, right temple, left temple, right ear, left ear, right cheek, left cheek, right eyebrow, left eyebrow, eyebrow center, right eye, left eye, right nostril, left nostril, whole nose, upper lip, lower lip, chin, jaw, throat, right collarbone, left collarbone, right chest, left chest, heart center, upper abdomen, navel, lower abdomen, right groin, left groin, pelvic floor, tailbone, sacrum, right buttock, left buttock, the entire spine from the tailbone to the base of the skull, right shoulder blade, left shoulder blade, back of the neck, back of the head, crown of the head.
Now, feel the whole right arm, the whole left arm, both arms together, the whole right leg, the whole left leg, both legs together, the entire torso, the face, the head, the body, and finally, the whole body.
Continuing with the practice, notice that each part of your body feels heavy and grounded into the earth. The arms, legs, head, and torso all feel heavy. Allow yourself to sink down into the floor as your body feels heavier and more grounded.
Then, experience a shift as your whole body becomes light and buoyant. Feel a floating and weightless sensation in your arms and legs, and let your head and torso feel light and floating. Embrace the feeling of weightlessness as your body seems to rise from the floor toward the ceiling. Eventually, return to a state of rest and peace, feeling safe and comfortable as you continue your yoga nidra practice.
During this practice, repeat slowly and with gentle and evocative intonation some version of the following suggestion: “Your body is relaxed. Very, very relaxed. Your whole body is relaxed.” These repetitive suggestions help your receptive body and mind relax further.
Afterward, chant a mantra with devotion and tenderness. Recite the mantra “Om Asato Maa Sad-Gamaya, Tamaso Maa Jyotir-Gamaya, Mrtyor-Maa Amrtam Gamaya, Om Shaantih Shaantih Shaantih.” This mantra holds the meaning of moving from the unreal to the real, from darkness to light, and from death to eternal life.
Now, bring your awareness to your breathing. Focus your attention on the breath, which anchors you in the present moment and reconnects you to the Earth.
Conclude the practice by chanting the final Om mantra. Reconnect with your own voice and the voices of the group, experiencing a sense of unity and connection.
As you end the group practice, Say few times before ending “you feel safe and connected” Acknowledge the shared experience and the support of the group.
The total duration of this Yoga New Vision Yoga Nidra Practice can range from 10 to 60 minutes, allowing for variations and personal preferences.
Benefits of Yoga Nidra:
- Deep Relaxation: Yoga Nidra enables us to experience a level of relaxation that goes beyond the surface level. It promotes physical, mental, and emotional rejuvenation by allowing our bodies and minds to enter a state of complete rest.
- Stress Reduction: The practice of Yoga Nidra helps release accumulated tension and stress from the body and mind. By activating the parasympathetic nervous system, it induces a relaxation response, leading to a sense of calmness and tranquility.
- Improved Sleep: Regular practice of Yoga Nidra has shown to enhance the quality of sleep. It can alleviate insomnia, reduce sleep disturbances, and promote a more restful and rejuvenating sleep cycle.
- Self-Exploration and Inner Awareness: Yoga Nidra serves as a gateway to explore our inner landscape and develop a deeper understanding of ourselves. By delving into the layers of consciousness, we gain insights, uncover limiting beliefs, and cultivate self-awareness.
- Emotional Healing: The deep relaxation and introspection facilitated by Yoga Nidra aid in emotional healing. It allows us to process and release suppressed emotions, leading to a greater sense of emotional balance and well-being.
Through the transformative journey of Yoga Nidra, you unlock its power by surrendering to the divine flow within you. Embrace this practice wholeheartedly and allow its benefits to permeate your being, guiding you towards deep relaxation, self-discovery, and inner peace.
