Yoga Nidra is a stage of consciousness where you are in between sleeping and waking. Here is a blog to guide you about the steps of Yoga Nidra. The blog ends with excellent tips for performing a satisfactory Yoga Nidra session.
Stages Of Yoga Nidra
Step 1. Initial Relaxation
The first stage is settling your body; you perform breathing exercises here. The aim is to relax your body by releasing tension. Also, these exercises allow your nervous system to relax.
At this point, you begin to move internally; thus, this stage is a journey of moving from external to internal awareness.
Step 2. Setting an Intention
What is the Yog Nidra technique? Then this step is significant to consider. Here you need to make a statement in your mind about what you want to achieve or manifest in any area of life.
The step gives you a choice to choose your intention for the session of Yoga Nidra. For example, I am focused, I am at peace, I am strong, and I am capable. You often have to repeat the chosen intention between a Yog Nidra session.
Step 3. Body Movements
Yoga Nidra starts by focusing on the toes to ending with the face. The process systematically relaxes every part of your body by releasing tension. This step of Yog Nidra creates a sense of withdrawal, where you disconnect the five senses from the external world and start to look inwards.
Step 4. Breathing Consciousness
Now is a time when you have to draw your total concentration on keeping your breath steady. At this point, your whole body goes into a deeper state of relaxation. Here you are cut off from the outside world. Now your attention goes deep into understanding inner energies and sensations as you breathe in and out.
Step 5. Experience Of Opposite Sensation
Now is the time to establish neuronal circuits in the brain. You will now learn to bring your awareness to opposing sensations. The opposing sensations can be pain or pleasure, hot or cold. These opposite sensations will happen in a short period and will stimulate different parts of the brain.
Step 6. Visualization
Visualizing will help you feel connected with your unconscious mind’s memory. For example, if you imagine a flower, you will get triggered by the memory or event with a flower. Yog Nidra meditation will take you through a series of images, which will be stored as a series of impressions.
Unlocking the repressed memory helps you to experience that memory and take you to the relaxed mode. It changes you emotionally rather than repressing your memory.
Step 7. Revisiting Resolution
Now you must reach the borderline state of consciousness between sleeping and waking. This is done by revisiting the resolution you decided at the start of the session, which will help you sink into the subconscious mind. It will ease your subconscious mind to manifest what you have made.
Step 8. Externalization
It is the crucial step that helps to prevent confusion and disorientation when ending the practice. Here you have to move from the subconscious mind to the conscious mind smoothly. This should be done to maintain your progress throughout the session. It is the crucial step that helps to prevent confusion and disorientation when ending the practice.
You need first to become aware of your breathing, then your body, and finally, of the room, you are in. slowly awaken from the borderline state into full consciousness.
How To Prepare For Yoga Nidra
Look For A Perfect Recording
You must listen to instructions that will guide you through the process of Yoga Nidra Meditation. Search for a recording that is soft, soothing, and clear. Many people prefer female recording, but you can choose any according to your wish.
For a successful Yoga Nidra, comfortable bedding is essential. You can use a soft blanket, mat, or even pillows. Memory foam or mattresses work wonders. Some people also prefer to elevate their legs or head, which is also ok. You must be in a comfortable position; this is all that matters.
Now it is time to create a soothing atmosphere around you. The idea is to use the things that can calm your nervous system and promote joy and energy in you. Use scents to encourage an emotional reaction—Lite the candles or lamps with less light.
For practicing Yoga Nidra, you do need yoga clothes. Wear comfortable, loose, and breathable clothes that do not disturb your concentration or cause any disturbance.
Time For Warm-Up
Do not underestimate the power of warm-up; warm-up will set your mood for Yoga Nidra. The introduction includes sun salutations, a few yoga poses, and asanas from easy to challenging levels that will give you a relaxing feel.
It would help if you concentrated on Yoga Nidra; thus, look for a quiet and calm place. Focus on making the room hushed as a quiet room will be adequate to concentrate.
Excellent Tips For Yoga Nidra Session
- Always keep a blanket handy. After the warm-up, you may feel hot, but as soon as you lie for yoga Nidra your body temperature goes down; thus, you may feel slightly cold. Therefore it is always better to have a blanket to feel cozy, comfortable, and warm.
- There is no particular time limit for Yoga Nidra. It may take up to several hours or even a few minutes. Take your time with Yoga Nidra; a half-hour session equals three hours of sleep. Set the alarm or reminder if you have some work after the session.
- Gentle music can also aid you in Yoga Nidra. Switching on the lights, playing a piece of soothing music, or chanting can help you to prepare for yoga. You can also relax with your internal rhythm.
- Do not do yoga Nidra immediately after eating. Otherwise, you end up sleeping and not doing yoga.
- You must know that yoga Nidra is not a conscious effort but conscious relaxation. You must gently take your attention from one part of the body to another while taking deep breaths.
- Do not feel guilty if you naturally sleep while doing Yoga
- Yoga postures and yoga Nidra must have dedicated time. Do not hassle; only get off the mat once you cool down from yoga postures.
Yoga Nidra is like a super nap that helps you to rest deeply. It refreshes you from within, as no tea or coffee can do. It is a powerful yogic technique for personal change at the beginner level.
Several recordings are available for Yoga Nidra; every recording may vary in terms of instructions, so don’t be surprised to enjoy the change. You may also join a class or follow the guided meditation and experience the magic of Yoga Nidra.