Here are 3 keys so you can get the most out of this experience:
1) These guided audios are about much more than the half hour of peace of mind you’ll instantly experience while lying down. Many of us spend way too much time in ‘fight or flight’ mode - alert, available and constantly reacting to notifications and news. And yet our minds and bodies truly need the time and space to enter the ‘rest and digest’ state to recover, restore and heal.
The benefits from practicing a few consecutive days can be profound...
Yoga nidra may
V Increase your dopamine levels by up to 65%.
V Relax the mind and reduce stress and anxiety.
V Support your immunity and healthy sleep cycles.
V Boost your energy, creativity and clarity.
V Relieve muscular, mental and emotional tensions.
V Just 20 to 30 minutes of this dynamic sleep meditation can be as powerful as two hours of deep sleep.
V The science behind it even convinced the US Military to help vets. (Military combat veterans reported alleviation from PTSD and Traumatic Brain Injury symptoms like rage and anxiety and increased feelings of relaxation and peace.)
2) The perfect set-up
If you feel charmed, you can always stretch the body gently, moving any stagnant energy before you lay down for yoga nidra.
Allow yourself to create a nest with blankets, pillows, comfortable clothes, maybe socks and a light scarf over your eyes. Keep your body warm during this practice. In yoga nidra it’s quite natural for your body temperature to drop.
So here’s how you build the perfect set-up;
- Lie down on the ground, a yoga mat or a carpet… anywhere where it’s comfortable and you’ll not get disturbed for the next few minutes. Don’t use a bed or a couch though ;).
- Lie down on your back and place a slightly rolled blanket underneath your neck
- Place a pillow underneath your knees so your lower back is flushed against the mat. Use as many pillows as you need. There’s no pillow police watching you, get comfy like you never did before!
- Place a light scarf over your eyes.
- Your body temperature will drop during this practice so go ahead and drape a blanket over you.
- Your legs are uncrossed and your arms gently by your side or on your chest or belly, whatever feels comfortable for you.
- If you’re not able to lie on your back, lie on your side. Maybe roll up the blanket a little more and place it underneath your head. Place a pillow between your knees and see how that feels. If you feel charmed, drape a blanket over you.
Experiment with different poses and see what feels most comfortable for you. But preferably before you press play on the audio meditations. It’s best to remain as still as possible during the practice so your body and brain have the chance to fully relax.
Hold off on using incense, essential oils, scented candles or music. This practice can take you very deep, so allow yourself to go there on your own.
3) Post-practice reflection sheet
Deep insights may arise after a yoga nidra practice. So please take the time to write those down for a few minutes. Anything that wants to flow out of you, write it down and be open to unexpected topics to unfold.
