Yoga Nidra, which means "Yogic Sleep," is a deep meditation, a conscious deep sleep said to provide physical and mental relaxation. During Yoga Nidra, images are not present in the mind, and your body is completely still. Yoga Nidra has been used for thousands of years. Yogis and sages use it to purify the Samskaras, which are the emotional and mental patterns of inherited karma that influence ideas and actions. Learn Yoga Nidra by practicing how to relax your body and mind completely.
Step 1
Lie on the floor on your back with your legs straight and your arms at your sides. Relax your legs and arms so they turn outward slightly. Close your eyes. This is the corpse pose. Take slow and steady breaths. Focus on relaxing your head and face, and release the tension in your muscles. Change your focus to your neck, shoulder, arms and hands; release muscle tension to completely relax your upper body. Continue relaxing your body in this manner, all the way down to your toes.
Step 2
Visualize your forehead and throat, then your right shoulder, arm and hand. Scan them mentally. Do not move your body. Continue to inhale and exhale slowly. Think about the blood flowing through your left shoulder, arm and hand while slowly inhaling and exhaling.
Step 3
Focus on the blood flowing through your throat, chest and abdomen. Breathe slowly and remain as still as possible.
Step 4
Visualize your right hip, leg, knee and foot. Do not move your body. Continue to inhale and exhale slowly. Focus on the blood flowing through your left hip, leg, knee and foot while slowly inhaling and exhaling.
Step 5
Focus on the blood flowing through your lower abdomen, throat, forehead and chest. Breathe slowly and remain perfectly still.
Step 6
Exhale deeply, as if you are pushing the breath from your head down to the base of your spine. Inhale as if you are filling your body with air from the base of your spine to the top of your head. Continue inhaling and exhaling in this manner.
Step 7
Think about the space between your eyes at the bridge of your nose. Inhale and exhale several times, feeling your breath enter your nose and flow through the bridge of your nose. Focus on the center of your throat and visualize a moon in this area. Inhale and exhale several times.
Step 8
Feel the blood moving through your chest and heart and empty your mind of all thoughts and images. Remain still in this state for 10 minutes.
Step 9
Wiggle your fingers and toes gently and open your eyes. Practice Yoga Nidra often in able to completely remove thoughts and images and enter a deep meditative state.
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