Intro to Nidra Meditation

Nidra meditation is a guided form of meditation that seeks to help the body reach a sleep-like state. It is also referred to as NSDR or Non-Sleep Deep Rest. The ultimate goal is to activate the parasympathetic nervous system and reduce cortisol in the body to help calm the nervous system down and promote healing in the body.

Every day we are in a fight or a life-threatening situation. Sometimes, various situations and traumas can cause us to remain in this state, causing unhealthy sleeping patterns and chronic pain. Nidra meditation is a primary tool that is used to address these issues.

By entering this state, we can relax the body and target various aspects of turning inwards. This helps us release that fight-or-flight sensation, or address the cause of that sensation by finding a place of release and retreat.

Performed on a regular basis, this meditation has many benefits, including the one above. It takes a lot of practice to be able to remain aware and awake during longer sessions, so it's beneficial to start with shorter practices before trying to extend the time spent in this state.

I have done training over the last 2 years in Nidra meditation, including a consistent practice of at least 2-3 times per week. Still, I found myself falling asleep during some of my longer practices.

If you fall asleep during meditation, it's because you need the rest. Simply recognize you needed it, and move on. NEVER BE ASHAMED OF THAT!

In fact, the goal of Nidra meditation is to find rest. Whether you fall asleep or not is all about what you need for that practice. Everyone has different goals and different reactions. Don't get hung up on whether your meditation was a "success" or "failure." It's neither. It's simply a practice in which you observe your body and reflect on what you need to be your best.

Below, I'll include my personal Nidra meditation, which is an adaptation of the script/practice flow that my certification gave me.

I typically like to put on subliminal or binural beats that target my goals for the day, or that sound pleasant to the ear. I also use lots of pillows and a blanket to support my body. Typically, I try to burn some incense, open my window, and cover my eyes.

1. Introduction

   1. Today, we are practicing yoga nidra to help create mental awareness and reset the body. To do so, we want to relax the body as much as possible and create a restful meditation without falling asleep.

   2. Remember to practice how you need to. Practice does not always mean perfect. Come out of the practice if you need to or adjust what is needed.

   3. Feel free to come back or restart where you need to.

2. Stage 1 Internalization

   1. Come into savasana and adjust the body to come into a position you can stay in for a long time. You want zero movement, but don’t be too hard on yourself if you find that difficult.

   2. Observe the natural and spontaneous breathing process.

   3. Develop total awareness of the rhythmic flow of the breath.

   4. Feel the breath flowing in and out of the nose.

   5. Tell yourself you will not fall asleep. You can always focus on the breath or various aspects of the body if you need something to focus on.

   6. You really want to come into the body and turn your focus inwards. Really notice the body and what you need to address. This includes any emotions or thoughts that come up. Let them come, and if you can, exhale them away.

3. Stage 2 Sankalpa or Intention

   1. A Sankalpa is an intention or goal for your practice. Try to come up with a small mantra that you can use to help guide this practice. This can be something you need or something you carry from a yogic practice.

   2. For example, “I am open to healing, or I allow myself to let go of things that no longer serve me,” or it can be as simple as saying “I am relaxed.”

   3. Choose something that only helps you connect with yourself and your body, that you feel you need to hear.

4. Stage 3 Rotation of Consciousness

   1. Now we will rotate the consciousness to various parts of the body. I’ll say different parts of the body, and you’ll bring your attention to them. Don’t focus too much, just slowly move across.

   2. First scan through the body.

   3. Focus on the right side. Right hand, thumb, etc., to pinky toe. Back to the entire right side.

   4. Now we will bring our attention to the left side of the body. Left hand, thumb, etc., to left pinky toe, then left side of the body.

   5. Now we will bring our attention to our feet and move upwards. Focus on the toes, the top of the foot, the ankle, and the top of the head.

   6. Now let's move down and back. Start with the top of the head, the shoulders, etc.

   7. Bring your attention to scan the full body again.

   8. Now, let's isolate various parts.

   9. Left leg, Right Leg, Torso, Left arm, right arm, chest, Entire middle part, Head.

   10. Scan once more through the entire body.

5. Stage 4 Awareness of Breath

   1. Now we will turn our focus to the breath. Let's notice our current breath without any control. Take note of the temperature and how it moves.

   2. Now let's do some counting. Count with each inhale and exhale. We will do a few together, and then on our own.

   3. Inhale 27, exhale 27.

6. Stage 5 Opposites

   1. Now let's practice the feeling of opposites. I want you to imagine these feelings as much as you can. Notice the sensations and how they make you feel or where you feel them.

   2. Hot/Cold

   3. Fast/ Slow

   4. Heavy/ Light

   5. Tightness/ Release

7. Stage 6 Visualization

   1. Now we will do some visualization practices. I’ll say something, and I want you to do your best to picture yourself in the environments or see the objects with your mind.

   2. Clouds in the sky

   3. Field of flowers

   4. A Butterfly

   5. Picture yourself walking through the forest.

   6. Notice the time of day.

   7. What is the weather like?

   8. Now you come to a body of water.

   9. What kind of body is it? A beach or a lake? A river or creek?

   10. Imagine you walk to the edge. Feel the ground under your feet.

   11. Slowly step your toes and feet into the water.

   12. What does it feel like?

   13. Look at the sky and settle into this picture for a while.

   14. Notice how you feel, the temperature, the time of day, the weather, and what other things you see.

   15. Plants, people, animals.

   16. Imagine yourself slowly sitting down, and then come into the same position your body is in now.

8. Stage 7 Sankalpa

   1. Come back to your original sankalpa or intention.

   2. Say it 3 times with intention.

   3. Really focus your mind on manifesting or creating what you want.

9. Stage 8 Externalization

   1. When you’re ready, bring your body back into your room.

   2. Picture yourself lying in the position you are and watch yourself. What sounds do you hear? What’s the temperature of the room? See yourself from an outside perspective, practicing in your space.

   3. Feel free to stay here longer, or when you’re ready, slowly come back to your natural breath if you haven’t already.

   4. Start to wiggle the body and turn onto one side. Keep your eyes closed.

   5. Gently push yourself up and sit with your eyes shut as you return to yourself.

   6. When you’re ready, slowly open your eyes to finish the practice.