Time off from work or getting away so we can hear ourselves think can be a challenge. Sometimes the furthest we can get away physically is in our homes and mentally employ yoga with guided imagery, often referred to as Yoga Nidra. Yoga for relaxation/Yoga Nidra translates to roughly “induce sleep”. Imagine being able to fall asleep either a little faster or have a more restful, longer sleep without waking up or insomnia-related feelings.
Yoga with guided meditation means closing your eyes to the material world and feeling the tongue from the inside of the month. You will want to give yourself an intention for this yoga course on the way to sleep. As you consider your own intention ask yourself about how your life would look if your desires or ambitions finally manifest. After saying this intention to yourself three times let it go. This will allow this yoga with guided imagery to have a more solid foundation.
Many students have later said that yoga with guided imagery has made them feel buoyant, as though they were floating on clam waters. As you “float” through different transitions (day/night, dusk/dawn, and the four seasons of the calendar year). Continue to breathe deeply from 10 to zero. Be sure your heart is “aware” of your counting back so you can float and empower that intention to have a positive impact both on your life as well as your family, friends, and co-workers.
That scenario is for when you are going to bed, able to squeeze in a weekend nap, or are travelling and need a distraction from either plane turbulence or the horns honking while taking a bus.
If you are at work or school and can steal away (in the good sense of the word) 15 to 20 minutes or if you are able to use your meal break there are some general Yoga Nidra principles you can employ without falling asleep. This will enable you (also in the good sense of the word) to take on the day’s monotony or any emotional challenges with greater ease.
Yoga with guided imagery is routinely done in the corpse pose, lying on your back with your palms up. You typically see yoga students experiencing the guided imagery at the second half of the class or for the remaining 15 minutes of class when the mind-body-connection should have either been established or furthered after previous practices. Hopefully your instructor will know that a lot of sleep in the Western world can too often be a glorified cat nap with many issues from the previous day still unresolved. Many yoga students with headaches or PTSD have admitted that yoga with guided imagery has helped alleviate the symptoms.
Moreover, yoga with guided imagery is a way to reclaim being a human being vs. a human doing. The steps for yoga with guided imagery are below. There normally isn’t a modification for any of this. If your yogi isn’t using guided meditation and imagery be sure to see if they are willing to add it. It is a great enhancement to your practice.
- For a change, actually start in corpse pose;
- Place your initial awareness on your right foot then up to the right knee, thigh, and hip;
- Repeat this process on the left leg;
- Start to “maneuver” your awareness through your body and relax each limb and appendage as you go;
- Continue to take slow, deep breaths in and out;
- When ready roll over onto your right side and remain in the fetal position for a few minutes;
- Deliberately work your way back to the seated pose, really appreciate the deep breaths in and out;
- After Yoga Nidra/yoga with guided imagery other medical concerns may not feel as symptomatic such as depression and anxiety
Resources
https://www.doyogawithme.com/content/yoga-nidra-sleep
https://www.yogajournal.com/meditation/make-meditation-easier-try-yoga-nidra
https://www.burrenyoga.com/sitemap/yoga-tips/yoga-nidra-relaxation/
https://www.abebooks.fr/Yoga-Nidra-Induce-Full-Body-Relaxation/22533525777/bd
https://www.artofliving.org/us-en/yoga/health-and-wellness/yoga-nidra
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