Yoga Nidra Meditation – How to Practice it?

Yoga has different techniques which serve a specific purpose and provide innumerable benefits. Yoga nidra meditation serves as a very powerful and effective method of relaxation. The main goal of this technique of relaxation is to attain a state of deep relaxation while still being conscious. This can be achieved by gradually scanning one’s body with the mind.
Yoga Nidra Meditation

Instructions in Practicing Yoga Nidra Meditation

1. You could start off by performing certain restorative poses which release tension from your body. These could include performing Sun salutations, Child’s pose, or Reclining Bound Angle yoga pose.

2. You should down in the Corpse pose (Savasana). To practice this pose you would have to lie down on your back and spread both the arms and legs outward. You could then rotate your torso and limbs till you feel completely relaxed.

3. Yoga nidra meditation requires your body and mind to stay calm. Start by focusing your mind on the tips of your toes and then start concentrating on each toe. Slowly start focusing on the soles, ankles and other parts of your feet. Recognize any physical feeling that you experience as you shift focus from one part to another.

4. You can now start focusing on your lower legs. Feel every muscle and bone in your lower legs and recognize any physical sensations that you may feel. You can then move upwards and concentrate on your knees and thighs.

5. Once you feel that your legs are completely relaxed, focus on your pelvic region. Feel the pressure that is applied by your pelvis into the ground. Relax your abdominal muscles and focus on the lower part of your rib cage.

6. Start focusing on your back. Firstly, start with your lower back and gently move up. This can be greatly helpful for back pain sufferers. Slowly move your focus to the shoulders.

7. Now it is time to be aware of your arms and fingers. Focus on each part and each finger. Feel your wrists, palms, and the back of your hands. After you are done, move your focus back to the shoulders again.

8. Be aware of your throat and neck. Focus on every part of your face including the eyes, nose, ears, mouth and forehead.

9. You can repeat this procedure in reverse and can start from your head and end with your toes. Repeat it as many times as you like.

Now that you know about yoga nidra meditation, start practicing and relax your body and mind.

To know more about the benefits of yoga nidra meditation, please read our other article on Yoga Nidra Benefits

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