The power of relaxation with yoga nidra.
TO THE MIND THAT IS STILL
THE WHOLE UNIVERSE SURRENDERS
The most important thing you can do for your health is surprisingly simple: Relax
Relaxation creates a foundation for:
- good digestion
- concentration & focus
- strong immunity
- mental health
- sustained meditation
- a good nights sleep
- healthy relationships
- Stress, tension, and anxiety reduction
- Increased stress resistance
- Improved memory
- Pain relief
Coming back to that simple space of relaxation can feel challenging. Especially if our norm is feeling wired and tired, with an overstimulated nervous system, worn out Adrenal Glands and a confused circadian rhythm (the inner clock of the body that triggers sleep at night-time). We may have to learn how to relax. There is an exquisite art to quality relaxation, where the body can truly let go & the mind is still.
HERE ARE ARE GOING TO EXPLORE HOW YOGA NIDRA SUPPORTS DEEP RELAXATION IN THE BODY & MIND...
WHAT IS YOGA NIDRA?
The first step is to stimulate the parasympathetic nervous system so that we can feel calm and relaxed, and fast. A daily practice of Yoga Nidra for an affective afternoon rest or before bed gets you there!
Yoga Nidra means “yogic sleep” in Sanskrit and is research validated as an effective tool for stimulating the parasympathetic nervous system. Studies show that the state achieved during the entire practice of Yoga Nidra is both a state of being conscious and asleep simultaneously.
It has been clinically shown that we can experience Theta brain waves and Alpha brain waves during a Yoga Nidra practice. Theta waves are the type of brain waves that occur during stages 1 and 2 of sleep and during these stages of sleep the parasympathetic nervous system is actively restoring homeostasis in the body. Alpha waves occur during a conscious yet relaxed state. Indicating that the practice of Yoga Nidra brings you into a state similar to “conscious sleep”.
PRACTICE YOGA NIDRA
Create a space that feels warm, quiet, safe & comfortable, where you can totally let go & relax uninterrupted. Lie down and place a folded blanket under your head for a pillow and use pillows or a bolster to support your legs - under your knees - if desired. Notice and welcome sounds, smells, and taste as well as color and light. Release excess tension throughout your body as you feel a sense of relaxation spreading throughout your entire body and mind.
1. Become Aware of Your Breath. Sense the body breathing by itself. Observe the natural flow of air in the nostrils, throat, and rib cage as well as the rise and fall of the abdomen with each breath. Feel each breath as flowing energy coursing throughout your entire body.
2. Connect to Your Heart
Bring to mind your heart's deepest desire—it could be health, well-being, or awakening. Feel this heartfelt desire with your entire body and experience it in this moment as if it were true.
WITHIN YOU THERE IS A STILLNESS
AND A SANCTUARY
TO WHICH YOU CAN RETREAT AT ANY TIME
AND BE YOURSELF
3. Set an Intention. Reflect on your intention for your practice today. It might be to relax and rest, or to inquire into a particular sensation, emotion, or belief. Welcome and affirm it with your entire body and mind.
4. Scan Your Body. Gradually move your awareness through your body. Sense your jaw, mouth, ears, nose, and eyes. Sense your forehead, scalp, neck, and the inside of your throat. Scan your attention through your left arm and left palm, your right arm and right palm, and then both arms and hands simultaneously. Sense your torso, pelvis, and sacrum. Experience sensation in your left hip, leg, and foot, and then in your right hip, leg, and foot. Sense your entire body as a field of radiant sensation.
5. Welcome Your Feelings. Without judging or trying to change anything, welcome the sensations (such as heaviness, tension, or warmth) and emotions (such as sadness, anger, or worry) that are present in your body and mind.
6. Witness Your Thoughts. Notice and welcome the thoughts, memories, and images that are present in your mind. Observe your thoughts without judging them or trying to change them. As you come upon beliefs that you hold about yourself, also bring to mind and experience their opposites, welcoming your experience just as it is.
7. Experience Joy. Welcome sensations of joy, well-being, or bliss emanating from your heart or belly and spreading throughout your body and into the space around you. With every exhalation, experience sensations of warmth, joy, and well-being radiating throughout your body.
8. Reflect on Your Practice. As you complete your practice, reflect on the journey you've just taken. Affirm how the feeling of pure Being, or pure Awareness, is always present as a deep, unchanging peace that underlies every changing circumstance.
To Finish: At your own pace, transition back to your waking life, reorienting to your surroundings. Come back slowly, and pause for a moment to feel grateful for taking this time for yourself.
All love & peace
The SoulSimple Family xxx