Yoga Nidra: Mastering the Art of Deep Relaxation
Yoga nidra, also known as ‘yogic sleep,’ is a simplified form of an ancient tantric relaxation technique. It combines guided mental imagery with a specific yoga posture called Shavasana (or “corpse pose”). The goal of yoga nidra is to promote a profound state of relaxation, different from sleep in that there is still an awareness of one’s surroundings. While several components of the practice have been known since ancient times, it was not until the 1960s that an updated and systematized system of practice was introduced to the public through the writings of Swami Satyananda Saraswati. Unlike other schools of yoga, which emphasize concentration or contemplation, yoga nidra’s goal is complete relaxation, making it suitable for all individuals, from beginners to advanced practitioners.
The calm inner stillness induced by yoga nidra is an effective stress management tool and a means for attaining greater receptivity to personal resolutions. These resolutions can include achieving self-transformation, enhancing creativity, or improving one’s learning ability. Additionally, yoga nidra promotes beneficial changes in physiological and mental health.
Clinical studies have shown that yoga nidra meditation is associated with positive physiological changes, including improvements in several hematological variables, red blood cell counts, blood glucose levels, and hormonal status. Two neuroimaging studies have shown that yoga nidra produces changes in endogenous dopamine release and cerebral blood flow, confirming that its effects on the CNS are objectively measurable. The practice has also been shown to reduce indices of mild depression and anxiety, although these benefits do not extend to severe depression or severe anxiety.
Felly Gomes, a passionate practitioner of yoga nidra, incorporates musical instruments into his sessions to enhance the relaxation experience. His use of music helps deepen the meditative state and promotes a more profound sense of calm.
To experience the benefits of yoga nidra, follow these basic steps:
- Preparation: Lie down in Shavasana (corpse pose) with your arms by your sides and palms facing up. Ensure you are comfortable, using props like blankets or pillows if needed.
- Intention Setting: Set a positive intention or resolution for the practice. This could be a personal goal or something you wish to manifest in your life.
- Body Scan: Slowly bring your awareness to different parts of your body, starting from your toes and moving up to your head. This helps to relax each part and release tension.
- Breath Awareness: Focus on your natural breath, observing the rise and fall of your abdomen. This helps to deepen relaxation.
- Visualization: Follow guided mental imagery provided by a teacher or a recording. This could involve visualizing peaceful scenes or symbols.
- Affirmation: Repeat your intention or resolution silently to yourself.
- Reintegration: Gradually bring your awareness back to your surroundings and slowly begin to move your body, eventually coming back to a seated position.
By practicing yoga nidra regularly, especially with the added element of Felly Gomes' musical accompaniment, you can cultivate a state of deep relaxation and enhance your overall well-being.
