How To Achieve True Rest With Yoga Nidra

In the laboratory of my life, I have come to understand and appreciate the difference between rest and true rest. There is a grave price I pay when I don’t make time for the latter.

True rest is not the kind that comes from reading books, binge watching a Netflix series, having a cocktail or indulging in other means of escape. Although these activities certainly have their place, it is important to recognize that this kind of rest can only do so much before we are right back in old patterns of restlessness.

I like to think of true rest as a nutrient. One that produces a state of relaxation where the inner tensions of the muscles, emotions and mind are released.

Yoga nidra is a systematic meditative practice that gifts the body and mind with the treasure of true rest.

Yoga nidra and other meditative practices reside in this category because they not only relax us, but restructure and reform our entire personality from within.

Broken down, the term “yoga nidra” implies an integration of the changing states of one’s consciousness.

Yoga = a state of integration

Nidra = the changing states of consciousness

In the field of contemplative neuroscience there is overwhelming evidence based scientific research, that clearly demonstrates the benefits of a consistent meditation practice. The results are measurable, reliable and undeniably indicate that true rest is taking place during meditation.

What exactly is yoga nidra and how does it activate true rest?

Yoga nidra is a “tried and true” meditative map. It guides a person from the gross body to the subtle levels of their being. Utilizing various relaxation techniques, the practitioner is guided inward where they can systematically release tension one level at a time.

Beginning at the level of the body and then proceeding to subsequent layers of breath and mind, one is guided into profound states of relaxation—ultimately hovering in the theta state, also known as the place “in-between waking and sleeping.” It is here that one marinates in true rest.

One of the core teachings of yoga nidra is learning how to welcome everything in without identifying with their associated content. For instance, welcoming in doubts or judgements acknowledges their existence and it gives them a moment to be seen and heard. These “guests” are nothing more than feedback mechanisms trying to reveal information that often get suppressed. By welcoming them in, they can point the way home to our most authentic self.

In this spirit of receptivity, which takes time, patience and practice to cultivate, one begins to realize and stabilize another domain of being. This other domain, that is also “you,” resides metaphorically under your sensations, emotions and thoughts.

Sometimes called the “witnessing presence” this domain is the essence of our being. It is perfect, whole and needs no fixing. It is that part of “you” in which everything is ok and alright. In this state of being there is nothing one needs to know, get, or do.

By repeatedly recognizing and becoming one with this domain we slowly recover from our wounds and begin to build the strength and resilience we need in order to face life’s challenges. Herein lies, true rest.

As a practitioner since 2005, and now as a teacher, I have encountered many confusions and misunderstandings when it comes to yoga nidra. A common confusion, that I had for a while, was that I wasn’t receiving any benefits because I kept falling asleep. People also wonder if they are being hypnotized. Some may put off trying it because they don’t think they are the “type” who can meditate or don’t think they will like someone talking the entire time through their meditation.

I have come to learn that yoga nidra is not hypnotism. And despite what anyone says, everyone can meditate. And as far as talking goes, yoga nidra is a guided practice and offers the muscles of the mind and spirit different benefits than what silent techniques do.

Perhaps the greatest thing I have learned is that yoga nidra follows the same biological principles we use to fall asleep at night. Thus, when you are sleep deprived your nervous system, which is smarter than you, will seize the opportunity to heal and put you to sleep. So, yes sleep can happen and it is OK, because you are still receiving the instructions subconsciously. If you don’t want to fall asleep you can always sit up during the practice instead of lying down.

During my first years of yoga nidra I slept through most of it. At times I would hear the instructions and other times I would fade out. I did not understand what was happening, but had faith in my teacher, the practice and the results. I noticed right away that life was better. I was more capable, calmer, clearer and compassionate.

Today as I practice I am able to stay awake and aware. My body is asleep but my mind is awake. I directly experience the changing states of consciousness and often times I can hover on the edge of sleep. Depending on my own sleep debt, I might slip over the edge into sleep, but it is rare that I stay there.

I feel that our culture is overstimulated and yearns for ways to unplug and slow down. I have faith in the resilience of humans, but adapting to the blinding “bling-bling” of speed and technology takes time.

Are our bodies designed for this explosion of digital extremism? Whatever the answer is, we have to learn how to acclimate. Practices that re-boot the mind and body are crucial if we want to maintain mental and physical health.

Yoga nidra is a very accessible meditation practice. In just 20-30 minutes you can access true rest.

There are many resources for this practice. The Insight Timer app and YouTube have made this practice available no matter where you are.

A doctor friend of mine practices during her lunch break 1-2 times a week. She keeps a yoga mat and pillow in her office. She shuts the door, lies on the floor and puts her legs up on a chair. After 25 minutes she has new found energy, clarity and attitude to serve her patients for the rest of the day. Personally, this is the kind of doctor I would want.

Practices that enable you to harness true rest are not only valuable, but necessary if you want your light to shine bright. Yoga nidra is one of these practices. It will not only make a difference in your life, but also with the people you interact with and love.

As Marinanne Willamson said, “And as we let our own light shine, we unconsciously give the people permission to do the same. As we are liberated from our fear, our presence automatically liberates others.”

See you in Yoga Nidra...

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard