10 Pro Tips to Deepen Your Yoga Nidra Practice
If you want to learn how to take your Yoga Nidra practice to the ‘next level,’ so to speak - it’s simple. It’s all about PREPARING.
As counterintuitive as it sounds, when discussing an ‘effortless’ meditation practice - taking time to properly prepare MATTERS.
So why is preparing so important?
In the Yogic tradition, meditation is only practiced after taking time to shift stuck energy in the physical body through asana (postural yoga) and in the auric body through pranayama (breathwork). Only then are you ready to face the mind - and connect to the quality of awareness necessary to move beyond it.
But these days, in the era of ‘modern meditation,’ we rush the process. (Just like we rush pretty much everything that’s worth our time and attention…) We just plop down on our mat or on our cushion, minutes after closing our computers, seconds after scrolling through emails - and then fire off a few last minute texts ‘real quick’ - with a buzzy, jacked up nervous system - and we think that we will easily access a peaceful, blissful state in 15-30 minutes?? Hell no. We’re setting ourselves up to fail - that is, if failure were a thing in meditation. 😉
If you put in the time on the backend in preparation - the time spent in practice will be that much deeper and more potent.
So you gotta get intentional about your practice, optimize your inner and outer environment, so you can get the most out of the time you have for rest and nervous system regulation.
Here are my 10 ‘pro tips’ to deepen your Yoga Nidra practice:
1️⃣ set up your space
2️⃣ prevent distractions
3️⃣ if you’re tired, make sure you won’t fall asleep.
4️⃣ prepare your body by loosening the fuck up!
5️⃣ take time to consciously arrive.
6️⃣ get comfortable.
7️⃣ once you’re settled, become still and notice whatever is present.
8️⃣ turn to your breath.
9️⃣ let your breath soften your body.
🔟 let go of effort and expectation.
Let’s take them one by one…
1. set up your space. Make yourself a cozy Rest Nest with whatever props will make your body most comfortable.
You’re probably going to want to have support under your knees, a thin pillow or folded blanket under your head, an eye covering to block out bright light, warm socks if your feet tend to get cold, and a blanket to cover you.
2. prevent distractions.
Turn your devices on airplane mode. 📵 And if you’re practicing in a live virtual class, make sure you’re signed out of emails and texts - and close out your calendar.
3. if you’re tired, make sure you won’t fall asleep.
To avoid falling asleep during the practice, lift your forearm off the floor to 90 degrees. Whenever you fall asleep, you hand will drop to the floor, and you’ll be brought back to trace awareness. You can also place your fingers in a mudra. 🤌🏼
Also - if you’re really tired - make sure you don’t fall asleep past the end of the practice. Note the length of the class or the recording and set a gentle timer. ⏰ Trust me - you don’t want to end up taking a groggifying 2 hour nap that will mess with your sleep schedule, when you planned for a 20 minute deeply restorative midday reboot.
4. prepare your body by loosening the fuck up!
Get the stiffness out of your muscles and joints in whatever way feels best for you. Stretch, dance 💃🏼 or move through a vinyasa to relieve physical tension and get grounded in your body.
5. take time to consciously arrive.
It can be tough to be in the present moment. Especially if you’ve had a busy day and have a lot on your mind. Performing a simple ritual that feels right for you will help you arrive fully. You might like to remember why you’re practicing.
You might like to light a candle, place your hands on your heart 🫀for a few moments (get that oxytocin flowing!!) and express some gratitude to yourself for prioritizing this time to rest.
If you’re into chanting mantras, chanting Om 🕉 before Yoga Nidra is a whole vibe… that’s a post for another day, though.
Take this time to get intentional about why you’re practicing. What is your why?
6. get comfortable.
Get set up in Shavasana or any alternative position that feels right for your body. Arrange your props so that everything is just so - if you could be even 10% more comfortable - make any necessary adjustments.
7. once you’re settled, become still and notice whatever is present.
It’s time to cultivate a meditative state of mind called the ‘Attitude of the Witness,’ or in Sanskrit the ‘Sakshi Bhav.’ 🙏🏼 Notice the state of your nervous system activation. Notice sensations in your body. Notice sounds around you. And practice just being with what is. Practice being still - even when sensations are present that you don’t ‘like.’ We’re expanding our capacity to allow and to welcome whatever is arising. ***Please note - if you’re experiencing physical pain, do whatever you need to do to alleviate the pain. But if it’s an itch or a feeling of stillness of stiffness or tension - just let it be there. Be the witness. Hold this inner attitude throughout the practice.
8. turn to your breath.
Notice your natural breath without changing it. 🫁 Follow 3-5 breaths for a few moments, noting sensation, temperature, speed, depth, and location. And then begin to create a conscious breath, deliberately activating the parasympathetic nervous system. Breathe slowly, in a way that feels soothing. It doesn’t have to be a deep breath - just slow. And extend your exhale so it’s longer than your inhale.
9. let your breath soften your body.
Notice any areas in your body where you might still be holding on to tension. See if you can deliberately send your breath into those areas. Using your imagination, feel as though you’re breathing in and out of those spaces - and that the warmth of your breath melts away any tightness or tension.
10. let go of effort and expectation.
Allow yourself to be guided. Trust the process. Know that there’s no way you could this wrong. You’re simply coming home to yourself - and taking rest within the inner sanctuary of your own being.
