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Yoga Nidra - a short 15-minute session

Yoga Nidra - a short 15-minute session 



Yoga Nidra is a process of deep relaxation for your entire body while you are still awake and not sleeping. 

Nidra means sleep in Sanskrit and Hindi but Yoga Nidra is a relaxation technique while you are still awake.

 

 

  • Non-Sleep Deep Rest. NSDR.   This is basically the same as Yoga Nidra state. Current medical science researchers are also exploring this, and they are talking about its immense benefits.

  • Relationship with Brain Waves Frequency  
    • 5 different frequency ranges identified by modern scientists
    • Alpha,   neutral or resting and light meditation,   8 - 12 Hz
    • Beta, busy and active, eyes open, decision making,  13 - 30
    • Gamma, problem-solving, agitated,  30+
    • Theta,  deep meditation or Sleepy drowsiness,  4-8
    • Delta,  Sleep and dreaming, 0-3


  • Abdominal / Diaphragmatic breathing
    •  Our body is controlled by the messages and impulses sent by the nervous system. The Autonomic Nervous System (ANS), is comprised of the Sympathetic nervous system (SNS) and the Parasympathetic nervous system (PNS). 
    • PNS -> rest and digest. Laying on a warm cozy couch, getting hugs, etc.
    • SNS -> fight or flight. Alert with increased heart rate, blood pressure, breathing rate, and pupil size.
    • Abdominal/Diaphragmatic Breathing activates the Para-Sympathetic nervous system (PNS).





Yoga Nidra





  • A guided 15-minute Yoga Nidra session: 
    • Turn the lights off and play some soft music. Some soft incense may be used. Making sure that the environment is relaxing and comfortable.
    • Lay in the Shavasana position ( search on Google if you want to find out more of what this means ) or otherwise, any other relaxing, comfortable position will suffice.
    • Focus on Abdominal Breathing. Start with very long, deep, slow,  but gentle breaths. When you inhale, your abdomen/ belly should rise.  When you exhale the belly goes down.
    • Feel the force of gravity pulling you towards the Mother Earth. You might feel your body melting. Imagine the body slowly sinking.
    • Feel the temperature and breeze around your skin. Any contact with the clothes or the mat or anything. We do not usually pay attention to these details in general.
    • Listen to the sound waves hitting your ear. Do not analyze but just acknowledge what you hear.
    • Relax all the muscles in your body,    starting with tightening and then releasing muscles at each body part one by one.
    • Make a Sankalpa (intention) of something nice for you and the world. Something which is Peaceful, Happy, Positive, Accepting/Loving/Forgiving.
    • Follow your breath. From the time it enters thru your nostrils to its passage all the way to the lungs and back. Very closely follow its passage.
    • Scan each and every part of your body mentally. Start from the top of your head till you scan all your toes in your feet. Feel the relaxed part melt into the thin air.
    • Repeat the scans all over your body. Just observe.


Thank you!

Namaste  🙏 


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