Wellness@Work: Why practice yoga nidra

Yoga nidra, translated as “yogic sleep,” is actually not sleep at all, but it’s very easy to drift off to dream. The practice of yoga nidra is simple – it only requires you to lie down or sit (perhaps in a recliner) and be in a comfortable position.

Yoga nidra, one of the earliest forms of yoga, doesn’t involve any stretches or poses. (Those came along much later.) But the intention is to relax and reach a deep state of consciousness.

This is important to help regulate your nervous system and help you disengage from an overactive fight-or-flight response, so your body can conserve and restore its energy.

In this state, yoga nidra offers multiple benefits, such as reducing stress, anxiety and insomnia. But this practice has an even more profound effect.

Brain waves are very active during meditation, daydreaming and even light sleep. Yoga nidra guides practitioners to a state of deep relaxation between the alpha and theta states. This calms the nervous system and gives the brain and body space to heal and restore.

Yoga nidra benefits

• Reduced stress. The relaxation response triggered by activating the parasympathetic nervous system helps naturally reduce stress in the body. This also can relieve headaches and muscle tension.
• Improved thought patterns. Over time, thought patterns strengthen, and changing them may be quite challenging. Yoga nidra assists you in seeing your thoughts from a distance, so you can rewire them easily.
• Enhanced cognitive function. By reducing stress, more of the brain’s full capability can be focused on daily activities.
• Improved memory. Practicing yoga nidra regularly can help prevent age-related cognitive decline, boost mental performance and strengthen concentration.
• Better sleep. Yoga nidra is highly effective for improving sleep quality and schedule, enabling you to achieve a whole night’s rest. This is crucial in improving physical health as well.
• Reduced cravings for unhealthy foods. Both anecdotal and scientific research suggests that by reducing stress, it also helps reduce cravings for comfort foods. Increased mindfulness also leads to better choices.
• Additional benefits include lower blood pressure, enhanced creativity, reduced PTSD, a stronger immune system, lower cholesterol levels, reduced inflammation, more energy and a balanced nervous system. The list could go on! All of these together add up to a better mood and improved overall well-being.

How to practice yoga nidra

• Connect to your heartfelt desire. This desire could be a life goal or wish. Feel this desire with your entire body.
• Set an intention. Think about what you want to accomplish in this yoga nidra session.
• Find your inner resource. This is similar to the idea of “go to your happy place.” Think of a place or experience that makes you feel secure.
• Feel your body. Move your attention throughout your body, feeling the sensations in each area.
• Be aware of your breath. Feel each breath and the way it moves through your body.
• Welcome your emotions. Don’t try to change them. Allow yourself to experience your emotions and recognize how they feel in your body.
• Witness your thoughts. Allow your thoughts to flow as a stream of consciousness.
• Experience joy. Welcome feelings of warmth, joy and security into your body and mind.
• Find lasting peace. Don’t overthink them, but observe and accept your feelings.
• Reflect. Take a moment to look back on your yoga nidra session and what you’ve accomplished.

Many yoga nidra sessions can be found online on streaming music platforms, such as Spotify, or on websites including YouTube. Ideally, a yoga nidra session is 45 minutes long, but you can still benefit from shorter classes.

About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health. She also is certified to teach several styles of yoga nidra.

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