“Yoga Nidra, which is derived from the tantras, is a powerful technique in which you learn to relax consciously. In yoga nidra, sleep is not regarded as relaxation. People feel they are relaxing when they collapse in an easy chair with a cup of coffee, a drink or a cigarette, and read a newspaper or switch on the television. But this will never suffice as a scientific definition of relaxation. These are only sensory diversions. True relaxation is actually an experience far beyond all this. For absolute relaxation you must remain aware. This is yoga nidra, the state of dynamic sleep.” – Swami Satyananda Saraswati

Yoga is a prehistoric science of human physiology and psychology and, perhaps most importantly, of human potential. This practical science was carefully handed down through lineages of teachers; and from time to time, was written down in cryptic verses, called Tantras. In the 20th century, one of the most outstanding and radical yoga teachers, Swami Satyananda Saraswati, rediscovered yoga nidra among these tantras, simplified it, and made it accessible to the modern world. He had become fascinated by the technique of yoga nidra when he discovered that one could learn vast amounts of information while being exposed to it during sleep. In this way he taught a young boy scriptures like the Bible, Upanishads, and Srimad Bhagavatam; and three languages, in the space of two years. Since then, much research has been done, and much has been discovered about the potential benefits of yoga nidra.

The stages of yoga nidra

Yoga nidra is a form of guided imagery relaxation; a technique of achieving deep mental, emotional and physical relaxation. Such a level of relaxation offers many benefits – some of them scientifically verified – which have been experienced by practitioners through the ages. It is a form of relaxation which allows the body to resume its functional balance, or homeostasis. This state of balance enables the body to re-coordinate the many trillions of individual activities it performs every second; especially important after periods of stress, which have been found to adversely affect this balance and coordination. Thus, yoga nidra is a powerful technique to maintain and increase good health; and to assist the healing process during and after illness or surgery.

Releasing the emotional knots

Yoga nidra moderates the emotions in two main ways. Firstly, relaxation and release from stress allow the flushing and reducing of the chemicals that cause emotions (read The Molecules of Emotion by Candace Pert). Scientists are now telling us that excessive amount of emotion chemicals in the body – apart from being addictive – actually deprive our cells of nutrients. So, moderating emotions through relaxation will allow our tissues to be better nourished.

Secondly, yoga nidra gives us the opportunity to release emotional knots, while maintaining objectivity and equanimity. This gives us the experience of stepping back from the emotions, rather than identifying with them and being swept along by them. Objectivity defuses extreme emotions, so we can eventually become independent of them. This is not to say we become emotionless – rather we can more effectively maintain contentment in spite of the slings and arrows of outrageous fortune!

Relaxing the mind

Possibly the most important effect of yoga nidra is on the mind. Yoga nidra diverts our mind from its everyday frivolous activity – its tendency to free-associate from one idea to another, rather like surfing the Internet! This activity is actually tiring, but again, addictive – we find it so hard to focus on what we need to do, so hard to let go of these streams of thoughts.

Also, when we are under stress, we tend to go over the stressful events again and again in our mind, actually flooding the body with more stress and emotion chemicals. This chemical treadmill often continues until the body breaks down in protest and becomes ill. The process of mental diversion and withdrawal from the senses – called pratayahara in Sanskrit – is the key to achieving complete mental relaxation and emotional health.

Power napping – the high achiever’s secret

We often tell ourselves we are too busy to take time out to relax – this is actually the time when we most need it! Mental relaxation helps us to focus much better, and maintain a broader perspective, enabling us to solve problems more efficiently. Try doing a short yoga nidra when you are stuck trying to solve a problem. It is reported that Napoleon Bonaparte would do this in the middle of battle, by retiring to his tent for a while – then coming out and leading his army to victory.

A 10-minute power nap is also the fastest way to rest and recharge the body if you are feeling tired. Try one of Gerald’s relaxation audio tracks for a quick recovery from mental and physical overload. This is great in the middle of the day, or can also be used just before bed for high-quality sleep.

Learning and changing mental habits

Swami Satyananda rediscovered yoga nidra through its ability to increase learning ability. Mental relaxation allows the mind to comprehend information more easily, absorb it faster, and retain and recall it better. Yoga nidra can be used to learn languages, remember certain points of a topic, or to absorb a whole text or scripture.

Yoga nidra enables the mind to release its intellectual state, and achieve a more receptive state. This is very useful for changing mental patterns and habits. By using a positive mental affirmation, or resolve, daily for several weeks, people have achieved significant changes in their lives.

Achieving human potential

According to yoga, mental relaxation enables us to increase our self-awareness and achieve full human potential. Our daily thoughts are like swirling sand muddying up a pond. By allowing the sand to settle, we can then see clearly to its depths. The same applies to our consciousness – as our mind quietens down, the deeper layers of our self reveal themselves, allowing us greater understanding and acceptance. We then begin to realise our place in the scheme of life; we can then shed our fears and find a deep sense of contentment. The ultimate goal in yoga is the realisation of the essential self:

“Yoga is the cessation of the fluctuations of the mind. Then the seer becomes established in
his/her own essential nature. Otherwise there continues identification with the mental
fluctuations.” – Patanjali (c. 500 BCE)

General guidelines

Yoga nidra is most effective when done regularly, especially if you want to achieve a desired result. Try it once daily for at least a month – if you are seriously ill, then do it more often. Good times are first thing in the morning, mid-afternoon, or before going to sleep at night.

Make sure you have a comfortable environment. You may need to cover yourself as body temperature does drop. It is better to lie on the floor rather than on a soft bed, unless you are ill.

Try not to do yoga nidra just after eating. Allow a couple of hours after a main meal, or an hour after a light meal.

Do some gentle stretches first – or a few rounds of Sun Salute – to release energy. Then some deep, long breaths with full awareness of the movement of the breath.

Get a yoga nidra soundtrack from Science of Life!

The easiest way to experience the benefits of yoga nidra is to download an MP3 audio track. Gerald Lopez has recorded a variety to choose from, available for purchase at our online store.