WHAT IS YOGA NIDRA?
Yoga nidra is an ancient meditative practice that offers the opportunity for conscious relaxation. My teachings are largely informed by a secular, trauma-sensitive adaptation of yoga nidra called iRest.
Yoga nidra is typically practiced lying down or sitting comfortably. A teacher guides practitioners through a systematic, guided relaxation that generally lasts 30-40 minutes. You are first invited to develop an intention for the practice, and to access an inner resource – perhaps the image of a person, place, or experience that helps you feel secure and at ease in your body. You then have the option to turn your awareness toward your bodily sensations, breath, emotions, and thoughts. You are welcome to direct your own experience, including choosing the images, emotions, or beliefs you work with during the practice. There is no right or wrong here; yoga nidra asks practitioners to welcome themselves as they are, with curiosity and openness.
Certain forms of yoga nidra, such as iRest, have been shown in clinical trials to effectively reduce symptoms of PTS(D), depression, anxiety, stress, insomnia, chemical dependency, and chronic pain, while increasing a sense of equanimity and well-being.
YOGA NIDRA OFFERINGS
Individual Sessions: Sessions range from 45 to 60 minutes and are offered on a sliding scale fee. In the initial session, we will talk about your goals for practice, work together to help you define a personal intention, and engage in a shorter meditation. We’ll begin each subsequent session with a brief check-in, followed by a customized, guided yoga nidra practice. An audio recording will be available for you to download after each session. Please email me if you are interested in individual sessions.
Beginner Series: I periodically offer a six-week yoga nidra series for beginning practitioners. The series is run as a closed program with the same participants from week to week and is offered on a sliding scale fee. Each class will introduce a principle of yoga nidra, followed by a 40-minute practice and closing discussion. The entire session will last 60 minutes. These live sessions offer an opportunity to share your experiences with others and ask any questions. Upcoming series will be announced through the newsletter. If your organization is interested in offering a yoga nidra series in a corporate or treatment setting, please email me.
Drop-In Classes: Drop-in group classes are open to beginners and experienced practitioners alike and will be announced through the newsletter. An audio recording will be available for participants after each class, in case you are unable to join in real time.
FREQUENTLY ASKED QUESTIONS
What should I wear?
You are welcome to wear anything comfortable. Body temperature drops as we slow down and relax, so you might want to keep a few extra layers and a pair of socks nearby to stay warm.
How should I set up my space?
It’s up to you! You’re looking to create a space that’s cozy yet supported, and how this looks may change from session to session depending on what your body needs. We’ll spend time talking about set-up options in the beginner series and individual sessions. Some props you might want (but do not need) to have on hand include:
Yoga mat
Blankets (2-4)
Pillow
Bolster
Eye pillow
What should I expect?
Practitioners typically lie down for 40-50 minutes. Yoga nidra is a guided form of meditation, meaning that you follow the sound of your instructor’s voice. The instructions focus primarily on your felt experiences of the body. If you discover yourself lost in thought, you’re welcome to return to the guided instructions.
What if I fall asleep?
It happens — no harm done! Sometimes we need sleep more than meditation. If you find yourself repeatedly drifting off during practice, we can work together to design strategies for staying alert.
I have other questions.
I welcome questions. Please email me!
What does yoga nidra mean?
Nidra means sleep, but refers to a deeply relaxed state of consciousness, nearing sleep, where the practitioner remains aware. In this state, our brains enter Theta brainwave patterns while also maintaining Alpha brainwaves. Theta brainwaves are associated with deep meditation, intuition, creativity, our subconscious, and the threshold between wakefulness and sleep, while Alpha brainwaves are associated with light meditation and consciousness. When we simultaneously enter these two states with a sankalpa (heartfelt intention), we have the opportunity to explore and/or reshape our subconscious patterns.
What are the benefits of yoga nidra?
Many practitioners find that yoga nidra helps them to affirm an underlying sense of well-being and equanimity. Physically, the practice activates our parasympathetic nervous system, which increases relaxation and enhances healing. Certain forms of yoga nidra, such as iRest, have been shown in research to:
Reduce symptoms of PTS(D), anxiety, depression, and insomnia
Alleviate chronic pain and tension
Decrease perceived stress
Increase concentration and memory
Improve quality of sleep
Enhance self-efficacy
I am experiencing chronic stress or trauma. Is the practice right for me?
If you are experiencing chronic stress or trauma, I suggest beginning with individual sessions for more personalized instruction. Yoga nidra can be useful for people experiencing trauma or chronic stress, as the continuous verbal instructions help guide the attention to focus and re-focus on body sensations, breathing, emotions, and beliefs. iRest specifically has been used in military settings since 2006, when it became part of the Specialized Care Program offered by the DOD at Walter Reed Army Medical Center. The practice is also integrated into healthcare and social services settings as an adjunctive treatment to promote healing and well-being.