Yoga nidra is a form of yogic meditation that promotes a deep state of relaxation even though a person never truly falls asleep. In other words, practitioners remain fully aware of themselves and their surroundings while still being fully and deeply relaxed. So what if you are practicing it and fall asleep anyway?
A Third State of Consciousness
Think of yoga nidra as a third state of consciousness. It is often referred to as such anyway, according to international yoga nigra educator Scott Moore. The state of consciousness a person reaches is a combination of complete physical relaxation and continued mental awareness. You’re not fully awake but you are also not fully sleeping either.
The intention with yoga nidra is to rest the body and mind. It is to focus on the moment without distraction or judgment. In that sense, it is similar to mindfulness. But if you should fall physically asleep, which is to say you reached that unconscious estate a physical rest, it is not the end of the world. You will not be harmed by it.
It turns out that some people utilize yoga nidra to help them achieve more restful, physical sleep. During the day, yoga nidra is an exercise that helps heal emotional traumas and reduce stress. But at night, it becomes a precursor to more restful physical sleep.
Yoga Nidra Is Guided
Moore says that one of the ways yoga nidra achieves the third state of consciousness without allowing a person to fall asleep physically is through guidance. In other words, someone like Moore will verbally guide practitioners through the yoga nidra process.
Guides use gentle, soothing tones as they speak. They might play relaxing music in the background. Some even suggest utilizing white noise. But overall, the practitioner is still encouraged to listen carefully to the guide. This helps maintain mental awareness even though the body is gradually entering a deeper state of relaxation.
Personally, I am the kind of guy who can readily fall asleep listening to a soothing voice or relaxing music. I have never tried yoga nidra. I imagine that, at least initially, I would struggle to stay awake. But I am guessing I could master the techniques over time.
Better Physical Sleep
There is no harm in falling physically asleep if that is your goal. Yoga nidra is helpful to that goal, inasmuch as it helps a person rid him or herself of troublesome thoughts that would otherwise contribute to insomnia. This is accomplished through something known as visualization.
Yoga nidra is divided into five steps. The third step is the body scan while the fourth is visualization. Understanding both makes it easier to see how yoga nidra could promote better physical sleep.
Experiencing the body scan involves mentally moving from one body part to the next via a systematic approach. Each body part is initially tensed, followed by release. This process of tension and releasing gives the person the ability to intentionally relax each body part.
When total relaxation is achieved, the yoga nidra practitioner is encouraged to visualize a peaceful and serene environment. Maybe it’s a beach or the foot of a waterfall. Perhaps it’s the top of the mountain or deep in a forest. Regardless, visualization is designed to encourage the practitioner to focus on something tranquil and calming rather than the stressful thoughts of the day.
If you are practicing yoga nidra and you fall asleep, no big deal. Try again the following day. Yoga nidra might actually help you sleep better over the long term, even though that’s not its purpose.
