Yoga Nidra is an advanced state of mental yoga which lies somewhere between being awake and falling asleep. Achieving this state is a challenge for any yoga participant, but it can be done. The following method is perhaps the easiest of the many ways you can achieve this. To read more about yoga nidra and the benefits – Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing by Richard Miller
Get Into Final Relaxation – Corpse Pose – Savasana
Lie on your back with your spine aligned, your feet and arms a comfortable distance from your body, and your neck supported with a pillow. A blanket can help keep you warm as you work to achieve yoga nidra.
Carefully breathe through your nose, focusing on your face and surveying how you feel from your head down to your hands, through your chest, and to your feet. What you are doing is scanning your body and increasing your focus. The above drawing is a supported savasana with a cushion and a block.
Focus on the Breath
Move your focus through various points of your body as you exhale from the top of your head to the bottom of your spine. Inhale as if you’re pulling in air from the base of your spine to your head. Continue this spinal breathing method to drop further into a meditative state. Let your focus continue to move through points on your body as you breathe.
Scan your Body
By now, you should be very close to achieving yoga nidra. Now focus your attention from your toes and make your way up to the crown of your head. You can set a timer to conclude your self guided yoga nidra session. (This also can be done sitting or standing when you’re feeling a bit anxious)
You can also go to youtube, they have a variety of guided yoga nidra sessions, or you can attend a class in your area.
Catspaw Studio we offer special events which include yoga nidra sessions.