What Is Yoga Nidra?

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Yoga Nidra—known as yogic sleep—is a meditation and conscious relaxation practice that is intended to induce total physical, mental, and emotional relaxation. I’ve heard that an hour of yoga nidra can be as restorative as four hours of regular sleep (although I could not find the research to back this up).

The first time I tried yoga nidra, I was both skeptical and curious. But that first session brought me to a totally relaxed, blissful state, and as I’ve explored the practice over the years, I’ve experienced some of the profound benefits. Let’s take a look at the ways yoga nidra can benefit, heal, and transform you to new heights …

Benefits of Yoga Nidra

Aside from being relaxing, restorative and restful, studies have shown that yoga nidra can also:

  • Ease insomnia
  • Decrease anxiety
  • Alleviate stress
  • Reduce PTSD, chronic pain and chemical dependency
  • Heighten awareness and focus
  • Transform negative habits, behaviors and ways of thinking
  • Foster feelings of peace, calm, and clarity

But…” you might say, “This sounds a lot like meditation. How is yoga nidra different?

The Difference Between Meditation and Yoga Nidra

In many ways, yoga nidra is similar to meditation. The benefits are similar and the reasons why people practice are similar. But there are some distinct differences; here are the biggest ones that I can identify:

Meditation

  • Physical Position: Meditation is typically a seated practice, where your body is comfortable, yet upright and alert.
  • Attention: During meditation, you consciously place your attention on one anchor—usually the breath or a mantra, although there are many different types of meditation, some including various forms of guided meditation to help you focus.
  • State of Consciousness: In meditation, people can experience multiple states of consciousness within a single meditation. Many stay in what’s known as the waking state of consciousness, which is the state of consciousness where the majority of us humans spend most of our waking hours. There are certain meditation techniques that take you into transcendental consciousness, and even beyond—into higher states of consciousness.

Yoga Nidra

  • Physical Position: Yoga nidra is generally practiced lying down so you can let go completely. Props, pillows and blankets are commonly used, as well as anything that will help you get into a totally comfortable, restful position.
  • Attention: A typical yoga nidra practice is highly guided, and takes your attention to specific places through a series of steps (mentioned below). In many ways, the specific instructions make it easier to relax than in meditation.
  • State of Consciousness: During yoga nidra, you move into the state of conscious deep sleep. You are no longer in the waking state of consciousness, but you also move past the dreaming state of consciousness and into the deep sleep state. However, your mind is actually awake, so it’s often discussed as the state between being asleep and awake. This is why it is said that yoga nidra is so restorative for the body. In both practices, the mind is conscious; in yoga nidra, the body is in a more restful state.

If you are interested in exploring a relaxation practice (and especially interested in reaping the rewards,) try both practices to find out which suits you better. You may find that different moods or situations call for different practices. If you’re new to meditation and find yourself getting frustrated or having difficulty meditating, yoga nidra may be a good place to start.

How Does Yoga Nidra Work?

Although there are many different ways of teaching and practicing yoga nidra, most practices include several stages to relax the body, mind and emotions. These steps may include (but are not limited to):

  • Intention
  • Body awareness
  • Breath awareness
  • Emotional awareness
  • Visualization
  • “Waking up” or re-integration

Each step is intended to take you deeper into an altered state of consciousness—the state between asleep and awake—where you’re fully conscious but your body and mind are fully at rest and ease. When you set a conscious intention at the beginning of your yoga nidra practice, and then let go and allow for deep relaxation of the body, mind and emotions, your unconscious opens up to new ways of thinking, healing, and fulfilling your conscious intentions.

So whether you want to try yoga nidra to help you relax and release stress, or you want to gain access to creating real positive changes in your life, the practice can help you reach your goals.

But you can only learn about yoga nidra so much by reading about it. The real wisdom comes from experiencing the practice for yourself. I plan to record my own session soon for you to enjoy, but for now, please check out this guided yoga nidra session.

Get comfortable, close your eyes, and follow the guide in this 16-minute recording with your full attention.

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About 

Melissa is a yoga and meditation teacher, as well as a content strategist and writer. She created Mindful Minutes to bridge her two worlds, and offer practical, relatable anecdotes and tips on how to bring mindfulness into the busy lives of the digital age. Her intention is to share what she’s learned, and continues to learn, about overcoming her own challenges with meditation, mindfulness, and life balance while maintaining a challenging schedule and career. Learn more about Melissa’s intention of Mindful Minutes here.

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