The quiet power of Yoga Nidra: what is it, and what are the benefits?
In this article I discuss one of my favourite meditations - the yoga nidra. Who is it for? What are the benefits? And how does it differ from other types of meditation?
What is yoga nidra?
Yoga Nidra literally translates as ‘yogic sleep’, but its true meaning is more like ‘sleep with awareness’ or ‘effortless relaxation’. This practice allows the person practising to access a state of deep rest, similar to that state of deep sleep (where we don’t even dream). Because of this yoga nidra is typically practised lying down, though I recommend all my students simply to find whichever position is most comfortable for them at that time; this could be lying, sitting, or reclined.
This practice is not about getting anywhere, or achieving anything. Its purpose is to invite the body and mind into calm and ease through a carefully guided script. And because yoga nidra is practised whilst actually being awake, it allows you to surf between the state of wakefulness and sleep, and leaves you feeling deeply relaxed and restored.
Who is it for?
Yoga nidra is for everyone. Whereas many other meditation practices eventually encourage the practitioner to guide themselves, yoga nidra is always practised following a teacher’s voice, either via a recording or in a live class. This makes it perfectly accessible for complete beginners, those somewhat familiar with meditation, or those who have a regular practice. You do not need to have any prior knowledge or special equipment - just you, your breath and a spot where you can relax.
Many people like to use this practice before bedtime as it can help you both in falling asleep, and in staying asleep overnight. Because of this, it can be a wonderful tool for people who struggle with sleep, and even those who suffer with insomnia. I also love to use this practice for 10 or 15 minutes in the afternoon in lieu of a power nap when I have the option; it acts as a beautiful reset for the nervous system and lets you move into the second half of your day with renewed energy and focus, like if you’d had a little snooze (but without the grogginess immediately afterwards!)
I work with people 1-1, in classes and on retreats who are surprised at how deeply they are able to relax doing yoga nidra, even when they have struggled with other forms of relaxation. It is the perfect tool in the toolbox of someone who craves more time to relax and unwind, and to enjoy a shift from a state of ‘doing’ into a restful state of ‘being’.
What are the benefits?
The many many benefits of this practice (and there are a lot!) derive from three key shifts which happen during yoga nidra:
Firstly, in this state of ‘effortless rest’ you access delta brainwaves. These are the brain waves associated with deep sleep. This is different than many other types of meditation, which may typically access theta brainwaves.
Second, yoga nidra activates the pineal gland to secrete melatonin, which naturally regulates our sleep/wake cycle and helps to promote sleep.
Third, the practice of yoga nidra helps to activate the parasympathetic nervous system (PNS). This is the body’s ‘rest and digest’ or ‘relaxation’ state. It is the opposite of our ‘fight or flight’ or ‘survival response’ state, which we spend so much of our lives in thanks to the countless stressors in the modern world (to name just a few: phone notifications, traffic, busy email inboxes, deadlines, social media)
So thanks to these three key shifts, what are some of the benefits that you can expect?
Improved sleep
Reduced feelings of stress, anxiety and burnout
Improvements in mood, quality of life and feelings of wellbeing
Improved immune system function and reduced inflammation in the body
Reduced tension and pain in the body
Enhanced memory and cognition
Enhanced creativity
How can I give it a try?
Try it now or anytime you like, with my free 15 minute yoga nidra recording:
And if you want to enjoy this beautiful practice in a guided class, join my Sunday Sleep Sessions, in which we’ll be using yoga nidra and other powerful techniques to reclaim your Sunday evenings and give you deep rest and nourishment.
1st and 3rd Sundays of the month, online, 8.30-9.15pm (GMT). Email me to register your interest and follow @mindworksmeditation on Instagram for class updates, mini meditations and helpful tips.
Whatever way you choose to engage with this beautiful practice, I hope it gives you the delicious rest you deserve.
Lauren x
References
https://www.nmji.in/content/141/2021/34/3/pdf/NMJI-34-143.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3800872/
