I practise a transformational and life-changing meditation 2-3 times a week that I feel guilty keeping to myself. It’s called “Yoga Nidra”; and to me, the best part is that you do it lying down, all cozied up with blankets, cushions, and an eye pillow. I call it “Diva Sleep” because it makes me feel like a sacred Goddess, even if I didn’t wake up that day feeling like one. If you’re a fan of “Savasana”-otherwise known as “Corpse Pose”- at the end of yoga classes, Yoga Nidra is for you!
What is Yoga Nidra?
I like this definition :
Yoga Nidra, translated as yogic sleep, is a five-stage process that begins with a body scan to engage one’s physicality. It incorporates meditation on the breath, the balancing of emotional states, visualization, and self-healing. Setting a positive intention is another important step (which is called a sankalpa) and this gives the participant a specific purpose to the session.
Yoga Nidra is Backed by Science
And if you’re someone who wants data on the benefits of a particular health activity, you need look no further. I found a wonderful article called, How ‘Yoga Nidra’ Works that should satisfy even the most skeptical minds:
Two studies found that Yoga Nidra improved blood pressure, heart rate variables, and hormone irregularities in women. They also measured fewer fluctuations in blood glucose levels in people with type-2 diabetes. These findings coincide with numerous studies firmly establishing measurable therapeutic effects of other forms of meditation.
Yoga Nidra’s psychological benefits have opened a discussion with wide implications in the study of PTSD. Studies conducted on this population reported “reduced rage, anxiety, and emotional reactivity” after eight weeks of regular Yoga Nidra practice. Other researchers administered Yoga Nidra twice a week for 10 weeks to women who were victims of rape and military sexual trauma. Results showed significant decreases in negative thoughts of self-blame and depression.
As a therapist, I feel confident recommending Yoga Nidra and other forms of meditation to my clients, many of whom struggle with anxiety, depression and unprocessed trauma. I get nothing but positive feedback from those who have done these practises upon my recommendation. Many of them say that the Yoga Nidra practice was a good starting place because they didn’t feel the pressure of “meditating properly” that they associated with formal sitting meditation practices. They liked the fact that all they had to do was lie down, get comfortable and listen to someone walking them through the meditation.
Three other Reasons to Practise Yoga Nidra
Helps Release Long-Held Emotions
From an article entitled, The Five Benefits of Yoga Nidra:
Yoga nidra offers a space to explore what you need in the moment, as well as an opportunity to work on releasing long-held emotions. During yoga nidra you are able to experience an emotion and come “face to face” with what you want to overcome, without “diving into it” completely—meaning without feeling the emotion so completely that you become overwhelmed. Over time you continue to experience the emotion and associated feelings, moving deeper into the practice.
I really like the ‘low and slow’ process Yoga Nidra offers us in working through our emotions. Many of us struggle with nervous system dysregulation as a result of unprocessed emotions and trauma. Many of my clients go too far and too fast in trying to heal themselves, often to the point of overwhelm. They end up ‘hitting a wall’ which I liken to ‘blowing a fuse’ in the nervous system. I especially like to share the Yoga Nidra practice with these people. It helps them to slow down and find a healthy pace, without burning themselves out. And most importantly, it helps to regulate and strengthen their nervous system.
A Sleep Aid with No Negative Side Effects
I am guessing that many of you probably struggle with sleep, especially considering all of the extra stresses we have collectively endured over the past few years. One of my clients was having trouble sleeping and told me about an excellent Yoga Nidra practise called Yoga Nidra for Sleep she found that helped her immensely.
Here is another which is practiced by millions of people all over the world:
Balances the Nervous System
This is my absolute favourite Yoga Nidra go-to if I have been under a lot of stress and feel that my nervous system is dysregulated. You will need to set aside one hour to do this. I know this may sound like a long time, but studies have found that doing this for one hour is the equivalent to getting four hours of restful and rejuvenating deep sleep. In my experience, I find it as rejuvenating as a one-hour massage. I like to do this one with a heavy cushion on my belly. This creates a feeling of being grounded and safe.
