Background of Yoga Nidra
Yoga Nidra, also called "the sleep of the yogi" has its roots in Tantrism and corresponds to the level of pratyahara (withdrawal of the senses) in the eight-step yoga path of Pantanjali.
Yoga Nidra contains various techniques that can also be practiced individually.
The best known in Europe is Yoga Nidra after Swami Satyananda Saraswati.
How does Yoga Nidra work?
During Yoga Nidra practice, the mind oscillates between a relaxed waking state (alpha waves) and twilight sleep (theta waves), similar to the state of hypnosis. In contrast to hypnosis, however,
the consciousness expands much further and no direct suggestions are given. The only suggestion is contained in the sankalpa, the resolution, and the practitioner gives it to himself,
In Yoga Nidra you are repeatedly asked to stay awake. With a clear statement in Yoga Nidra, the mind only oscillates back and forth between the alpha and theta states, without entering the area
of deep sleep (delta phase).
This is what Yoga Nidra can do for you!
· DEEP RELAXATION
30 minutes of Yoga Nidra is as relaxing as 4 hours of deep sleep.
. BETTER SLEEP
Yoga Nidra improves your sleep quality, lets you fall asleep better and sleep through the night.
. MORE SERENITY
Those who practice Yoga Nidra regularly are more relaxed and calm in everyday life, have a higher energy level and are more resilient.
· IMPROVE CONCENTRATION
With Yoga Nidra you can increase your concentration and creativity, learn better and go through life more focused and productive.
ACHIEVE GOALS
Yoga Nidra helps you to make better decisions and achieve goals more easily.
· EASY ACCESS TO MEDITATION
Yoga Nidra makes meditation more accessible, effective and powerful.
Yoga Nidra can change your life!
In just 20-30 minutes a day to more relaxation, less stress, better sleep, more creativity, better concentration and the ability to learn.
Yoga Nidra is more than just relaxation:
The yogic deep relaxation method is one of the most effective meditation techniques that works on a physical, mental and spiritual level. It is a type of guided lying down meditation
that, through a combination of different methods, has been scientifically proven to reduce stress, anxiety, insomnia and other ailments.
This is how Yoga Nidra works
Preparation of Yoga Nidra
Find a place where you can relax undisturbed and comfortably. The room should not be too bright and not too dark. You lie relaxed on your back. Your eyes remain closed throughout the
exercise.
Have a blanket ready so you don't get cold and support your head with a pillow. You can also put a rolled blanket under your knees so that your back can relax better.
Remain motionless and awake throughout the exercise.
This is followed by the creation of inner stillness and a small initial relaxation.
Sankalpa, the determination, resolution, heart's desire
The sankalpa is a resolution or decision that you make for yourself that is important in your life. With a sankalpa you can achieve certain goals or changes, dissolve behavioral patterns, or
support a healing process.
Your sankalpa should be positive, simple, and phrased in the present tense.
Examples of sankalpas:
Circles of perception, nyasa, physical relaxation
The circle of perception is a body scan through your whole body. The perception is led relatively quickly from one part of the body to the next, so that one can mentally feel there without
lingering for long.
breath perception
Breathing awareness deepens physical relaxation. The breath is only observed and not changed.
This can happen by simply observing the breath in your nose, in your chest or on your abdomen. Mental counting of breaths is also often used, which deepens relaxation. An advanced exercise is the
mental alternating breathing, in which you breathe alternately through the right and left nostril.
Feelings and sensations, pairs of opposites
Now comes the relaxation on the emotional level. Body feelings and emotions are remembered and dissolved again.
Pairs of opposites such as cold/warmth, heaviness/lightness, pain/pleasure, joy/sorrow, love/hate are well suited.
This brings both cerebral hemispheres into balance and we can achieve better control over our emotions.
Visualization - mental relaxation
During the visualization exercise, you imagine certain sequences of images that evoke strong associations and bring hidden content from the subconscious to the waking consciousness. This can be
journeys to certain places, seas, mountains, flowers, animals or psychic symbols such as the chakras.
This promotes self-awareness, the mind relaxes and disturbing, painful content can dissolve.
End of exercise
Afterwards, the Sankalpa is repeated again, because the deep relaxation means that the subconscious is now particularly receptive to positive thoughts and resolutions.
The exercise ends with a gentle lead out of yogic sleep and back into the here and now.