Yog nidra, also known as “yogic sleep,” is a relaxation technique that can be practiced lying down or seated comfortably. Here is a basic outline of how to perform yog nidra:
- Find a comfortable position: Lie down on your back in a comfortable position, with a pillow supporting your head and a blanket to keep you warm. You can also sit in a comfortable chair or on a cushion if lying down is not an option.
- Close your eyes: Close your eyes and focus on the darkness behind your eyelids.
- Relax your body: Begin to relax your body, starting at your feet and working your way up to the top of your head. Take deep breaths and let go of any tension or stress you are holding in your body.
- Focus on your breath: Bring your attention to your breath, noticing the sensation of the air as it moves in and out of your body. Don’t try to control your breath, simply observe it.
- Scan your body: Slowly scan your body, noticing any areas of tension or discomfort. As you find these areas, imagine sending a wave of relaxation through them.
- Repeat a mantra: Choose a word or phrase that has personal meaning for you, and repeat it to yourself quietly. This can help keep your mind from wandering.
- Return to the present: When you feel ready, slowly bring your awareness back to the present moment. Take a few deep breaths, stretch, and gently open your eyes.
It’s important to keep in mind that yog nidra is a practice, and it may take some time to master. It’s normal to have thoughts or distractions while you’re trying to relax, so don’t be discouraged if this happens. Just try to gently redirect your focus back to your breath or mantra. With practice, you should be able to reach a deep state of relaxation and experience the many benefits of yog nidra