Yoga Nidra: a healthy obsession.
Are you tired? So tired that you wish you had time for a nap?
Well, let me tell you about my obsession with Yoga Nidra - the best nap alternative around.
We all know sleep is important. But I want to tell you a little bit about what I have learned about rest. First: rest is not the same as sleep. And sleep does not necessarily mean rest. During my yoga teacher training, we practiced a number of different relaxation techniques to rest the body and the mind. Most of them involve laying on the floor and being very still. For the first few days I literally twitched as my body learned how to do that for more than 2 minutes at a time. But as they days went on, I stopped falling asleep every time I laid down, and I stopped twitching. And I started to get rest. And the more rested I became, the less sleep I needed.
Don't get me wrong...I love sleep. I am committed to sleep. But like many of us, I have beliefs about sleep and I have beliefs about how much sleep I need. And I have beliefs about how I will feel if I don't get enough sleep. The mind does a funny thing with our beliefs. Somehow they always come true. When I don't get my 7 hours I feel SO TIRED. And every Saturday I need at least 10 hours to catch up.
But what if we got more rest, and less sleep? Well, I can only speak from my personal experience, and I find that more rest makes me a more effective entrepreneur, mother and human being and I don’t need to spend quite as much time sleeping.
When we are resting, we activate the parasympathetic nervous system, and we let our bodies "rest and digest" physically and mentally. This makes us more creative, more clear minded and calm. It can also help us solve complex problems, and generally be less reactive. Most of us spend most of our time living in the sympathetic nervous system state of "fight, flight or freeze" (and as yogis like to say "fidget").
My favourite way to rest is Yoga Nidra. I LOVE it. Because it works.
What is Yoga Nidra?
Yoga Nidra (also known as yogic sleep) is a practice that can be thought of as conscious resting. It is thought to be amongst the deepest possible states of relaxation while remaining fully conscious. It is an excellent practice for anyone, regardless of their level of yoga or meditation experience. It is fully guided with no movement – you simply lay down in a comfortable position and allow yourself to be guided by the practice.
During the practice you will be guided through a carefully designed sequence that will relax you physically, mentally and emotionally. As you relax on these levels your brain waves will transition to theta and delta waves – your mind is awake but the body is at rest and you come into a state somewhere between sleeping and waking.
When should you practice Yoga Nidra?
Yoga Nidra can be done at any time of day. Although you are resting, it is more beneficial not to do it right before bed, because you may be more likely to fall asleep. Early evening is a good time, but I actually prefer to practice Yoga Nidra first thing in the morning on days when I wake up and still feel tired. I find that after the practice I feel refreshed. It can also be a great relief to practice Yoga Nidra in the evening after a stressful or emotionally exhausting day.
It is not unusual to fall asleep during Yoga Nidra. If you do fall asleep, do not worry, that was what your body needed during the practice. Sometimes it takes several tries to manage to stay awake for the entire practice, but when you can stay awake you will receive the full benefit of conscious resting, which does feel different from sleep.
Where should you practice Yoga Nidra?
It is best to practice Yoga Nidra lying on your back on the floor. You can make yourself comfortable on the floor with mats, pillows and blankets and use them to support yourself wherever you feel like you need support. Practicing on the floor helps us stay awake, however if you cannot practice on the floor, lying down on a sofa or bed will also work.
Why should you practice Yoga Nidra?
There are said to be many different benefits to a Yoga Nidra practice, including:
· Reducing stress
· Improving sleep
· Boosts dopamine production
· Helps relieve headaches, chronic pain, abdominal anxiety
· Helps to improve emotional strength, increase self awareness and helps us to work towards goals in our life
What is a Sankalpa?
As part of the Yoga Nidra practice, you will be asked to recall your “Sankalpa”. A Sankalpa is an intention that reflects something you want to create or become in your life in this present moment. It represents a purpose or a focus. It can be helpful to think about a Sankalpa before you begin the practice, but sometimes a Sankalpa will emerge into your mind during the practice.
Usually it is expressed in the present tense, and often it is an “I am” statement. Here are some examples:
I am patient.
I am kind.
I am a good mother.
I am open.
I am strong.
I am dedicated to my yoga practice.
I am courageous in the pursuit of…
I am committed to …
Want to try it?
You can download a free Yoga Nidra practice here to try. I also include the design and recording of custom Yoga Nidra practices for my clients in many of my coaching packages. If you are interested in coaching or a custom Yoga Nidra practice, book a discovery session here!