By Gurudevi Nirmalananda
You lie on your back in yoga’s relaxation pose, Shavasana. Or you may prefer to lean back in a recliner.
You drift into a quasi-meditative state without going all the way to sleep — this is yogic sleep, yoga nidra.
It is a state of deep rest but without the heaviness of sleep. In a short time, you arise refreshed, perhaps even more so than after a full night of sleep. Three hours of yoga nidra can substitute for a full night of sleep. I have taken advantage of this on many overnight flights. It is a lifesaver when my day’s activities overflow into late night hours, especially since I don’t want to give up my early morning yoga practices.
As a yoga teacher, I learned how to lead yoga nidra as part of a yoga class. We called it a “Guided Relaxation” even though it’s not really about relaxing. It is an awareness practice, where you extend your awareness into the inner spaces of your body and being. Thus I changed the name of it to “Guided Awareness,” which we still include in every Svaroopa®yoga class. Twice. At the beginning and at the end. This is how important it is.
Its roots lie deep in the yogic tradition, with references in several ancient Sanskrit texts. Yoga nidra was brought to the West by students of Swami Sivananda of Rishikesh. In recent years, it has been used as a healing therapy for veterans and others with PTSD.
Most people are simply looking for an easy way to meditate. The value of following a Guided Awareness for yoga nidra is that it reins in your mind, bringing it back to where you are physically located. As you become more present in your body, you are becoming more present. It is your presence that matters.
We include yoga nidra in Ashram programs in several ways:
- Svaroopa® yoga classes — every class begins and ends with yoga nidra. Online and On-Site classes are available around the world. Click for our Global Class Calendar.
- Guided Meditation Series — this online series uses yoga nidra as a stepping stone to seated meditation, which offers you deeper and more powerful experiences. Find the next class series on our Programs Calendar.
- Audio Recording — I have recorded the classic Guided Awareness for you on my album, “Experience Shavasana.” It can help you get to sleep, recover from stress or anxiety, or prepare for a deeper meditation.
Yoga nidra can be a little tricky. As you begin to settle more deeply within, you may want to roll over into your favorite sleeping position. Or your head may lean over toward one side. These are ways of going unconscious, into a sweet deep sleep, but not yogic sleep.
Yoga nidra is a light meditative state, yet not sleep but not wakefulness. Your mind is restful but not unconscious. Someone is still home inside. Who is that someone? That is you. This is the whole point, that you find the deeper dimensionality within. This is what yoga is all about.
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