Steps To Yoga Nidra Practice
Steps To Yoga Nidra Practice
Steps To Yoga Nidra Practice
1- Preparation: Setting the space and getting the body into a comfortable, relaxed position, taking
a few moments to relax and externalize the senses with practices like – listening to the sounds,
feeling points on the floor, noticing air on the skin
2- SanKalpa/Resolve: Setting an affirmation and repeating it in simple form 3 times mentally. This
should be stated in the affirmative, as if it is already true
3- Rotation of Body Consciousness: Taking a trip around to the different parts of the body,
mentally, in order to relax the whole body systematically, as well as relaxing the grey matter of
the brain
4- Breath Observation: Watching the breath, counting the breath, becoming aware of the inhale
and exhale for a few minutes – helps one to go deeper and deeper into dream and deep sleep
states
5- Opposite Feelings/Body Sensations: Sometimes omitted in earlier practices to keep one from
going too deep into the subconscious mind, initially. It encompasses asking the practitioner to
conjure feelings of opposing natures – one and then the other
6- Visualization: Starting usually with a list of rapid images, this stage pulls images and memories
from the subconscious mind, much like fishing in a stream. Later on, scenes are added into the
visualization. Anything can be extrapolated upon. This is also the section, where if one is trying
to learn something specific, they would insert the material wishing to be learned
7- SanKalpa Repeat: As in step 2, the resolve is now repeated mentally 3 times once again – this
time pushing the affirmation into the deeper states of the mind
8- Ending the Practice: In this stage, one is led back out of the practice of yoga nidra, generally in
the reverse manner as the beginning – ending with “Hari Om Tat Sat”