Yoga Clinic 6: Yoga Nidra (Yogic Sleep)

Relax into Greatness

Hello everyone,

Photo by Anton Shuvalov on Unsplash

Yoga Clinic is back on! And today I have a real treat for you. In the following 20 minutes of guided meditation I will walk you through a simple and accessible process of relaxing your body and mind in such a deep way that if all goes well and you don’t fall asleep (but don’t worry if you do!) you will be able to access a state beyond intellect and effort. This is why it is said that 20 minutes of Yoga Nidra (yogic sleep) can be the equivalent of two hours of sleep, and is a very effective healing tool, often used in treating PTSD. My teacher, Rod Stryker calls this practice “Relax into Greatness.¹”

Yoga Nidra is the deepest state of rest possible (complete effortlessness), combined with awareness. Ideally, you want to scrape the surface of falling asleep, but not quite fall asleep to get the most out of it. But if you are chronically fatigued, there is a good chance that you might fall asleep. Not to worry! It only means that this is a practice that you should return to. Because as I wrote in my previous post Why you should never do yoga, yoga is about being, not doing, and is a practice!

SANKALPA (RESOLVE)

In this practice, we will work with a sankalpa (resolve) as this state of effortless consciousness, beyond any intellect, is optimal for sealing in your intention. I have written in length about the difference between intentions and resolutions and why New Year resolutions often to fail, and I highly recommend you read this essay if you haven’t yet, so you have a better understanding of how to “trick your brain” to work for you, not against you.

Some tips on drafting your sankalpa, one that is unique and authentic to you:

1. Don’t over think it. What is the most obvious change that would bring the greatest value to your life right now? What is the first thing that comes to mind? A resolve that is tied to your longing for purpose (dharma), or, your longing for the means to fulfill this purpose, like material security and physical well-being (artha)? Or, maybe it is a desire for pleasure, intimacy, friendship, creativity, joy (kama), or the longing for true freedom and spiritual awareness (moksha)? What speaks to you? What is most pertinent?

2. Your sankalpa can focus on a result that you are seeking, the attitude that will help you achieve it, or both.

3. Your sankalpa needs to be specific, and clearly stated.

4. Keep it positive. “I am healthy and thriving” instead of “I am not smoking.”

5. Be ambitious, but also realistic. Ideally, think of something that is achievable in the next six to eighteen months. You need to believe that you can actually achieve this sankalpa.

6. Your sankalpa needs to be worded in the present tense, and stated actively. Avoid gerund. “I mediate every day” is more active than “I am mediating every day.” Also, no “I hope one day to… (heal my back etc.)”, but something like, “I am free of.. (back pain etc.)

7. Your sankalpa needs to be worded in words you would actually say.

And lastly, some recommendation for practicing Yoga Nidra:

1. Practice in a quiet, comfortable, and warm enough space.

2. Wear comfortable, warm enough clothes.

3. Lie on a comfortable surface (not too hard, not too soft). Yes, you can practice in bed!

4. Have the intention to remain awake, but don’t be hard on yourself if you fall asleep.

5. Remember, don’t try to accomplish, or do anything. Yoga Nidra is all about effortlessness coupled with awareness.

And now, let’s dive in!

Exceptionally, I have kept this practice available to all, but please note that in order to keep our Yoga Clinics safe and intimate, I place these yoga teachings behind a paywall. You can learn more about Yoga Clinic and what I offer here.

1. From The Four Desires by Rod Stryker.