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Self practice of Yoga Nidra

Whats’ your favourite part in Yoga practice? Savasana? Yoga Nidra..?

Yoga Nidra is not just for relaxation. It is tapping into the subconscious mind where you can sow the seeds of your Sankalpa. Or, you unleash the power of your mind and creativity. We usually need some guidance, but we can also practice this anywhere, anytime by following this simple steps.

Getting Started

Set up your Yoga Nidra practice by lying down in the most comfortable posture. State your intent to stay awake and relaxed. Release excess tension throughout your body and feel a sense of relaxation spreading throughout your entire body and mind.

1. Relax Your Body. Gradually move your awareness through your body. Sense your jaw, mouth, ears, nose, and eyes. Sense your forehead, scalp, neck, and the inside of your throat. Scan your attention through your left arm and left palm, your right arm and right palm, and then both arms and hands simultaneously. Sense your entire body as a field of radiant sensation.

2. Become Aware of Your Breath. Sense the body breathing by itself. Observe the natural flow of air in the nostrils, throat, and rib cage as well as the rise and fall of the abdomen with each breath. Make your breaths deeper and longer.

3. Visualization: Bring attention to your Inner Resource, a safe haven within your body where you experience feelings of security, well-being, and calm. You may imagine a place, person, or experience that helps you feel secure and at ease and that helps you feel within your body the sense of well-being.

4. Be aware of your Thoughts. Notice and welcome the thoughts, memories, and images that are present in your mind. Observe your thoughts without judging them or trying to change them. As you come upon beliefs that you hold about yourself, also bring to mind and experience their opposites, welcoming your experience just as it is.

5. Set a Sankalpa: Reflect on your intention. It might be to relax and rest, or to inquire into a particular sensation, emotion, or belief. Whatever your intention, welcome and affirm it with your entire body and mind.

6. Experience Joy. Welcome sensations of joy, well-being, or bliss emanating from your heart or belly and spreading throughout your body and into the space around you. With every exhalation, experience sensations of warmth, joy, and well-being radiating throughout your body.

For Completion:

At your own pace, transition back to your waking life, reorienting to your surroundings. Come back slowly, and pause for a moment to feel grateful for taking this time for yourself.

Iti Jain

Alternative Text

ItI jain

Yogi. Blogger. Storyteller After, a decade of being a fitness enthusiast and various trial and errors with corporate jobs and teaching (post a PG degree in Management).


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