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

Did you know that two-thirds of adults, living throughout all developed nations, fail to obtain the recommended eight hours of nightly sleep?

Sleep is crucial to our health and well-being. I have always taken sleep seriously, but after reading the book, Why We Sleep: Unlocking The Power Of Sleep And Dreams, I now have a greater understanding and appreciation for the health benefits of getting a decent night’s sleep on a regular basis.

The following bullet points are taken from Why We Sleep:

*Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.  

*Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.

*Inadequate sleep, even modern reductions for just one week, disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.  

*Too little sleep is a proven recipe for weight gain: hormones that signal hunger are released while hormones that signal satiation are suppressed.

*The ability to learn, memorize and make logical decisions and choices are compromised, as well as our psychological health, because our emotional brain circuits cannot be recalibrated.

The science of Ayurveda, one of the world’s oldest holistic healing systems, has a lot to say about sleep.  It says it is important to “wind down slowly” around 6pm each night, and to try and be asleep by 10pm, in order to avoid catching a “second wind,” which has the potential for keeping you awake for many more hours. It places great importance on synching your life rhythms with the rhythm of the planet.

I think the key words here are, “wind down slowly around 6pm.”  For me, my “ideal night” means wrapping up dinner and reducing all stimulating activities by 6pm. By 7:30pm I am reading, not social media or news, but something that is calming and relaxing. By 8:30pm the lights are out.  

Ideally, you want to be mindful of the following things in order to get a consistent good night’s sleep. I call this my “sleep damage control” list:  

• Keep your bedroom dark, cool and quiet.  

• Make an effort to go to bed at the same time every night.

• Do a “wind down” activity,  like taking a warm epsom salt bath or reading a good book (that isn’t too stimulating) before bed.  

• Refrain from excessive alcohol consumption and avoid drinking right before bedtime.  — It has now been proven that although alcohol might help induce sleep, after 90 minutes it actually disrupts sleep.

Need a little help? Here are 8 of my personal go-to’s for when I can’t sleep:

1. Rasayana Ayuvedic sleep tonic.  My first Ayurvedic teacher in 2004 taught me about this, and I’ve been drinking it regularly ever since. Rasayana means “rejuvenation.” It is a warm drink made of milk, honey, ghee and spices. You can substitute almond milk if you are lactose intolerant.

2.  Ashwagandha. This Ayurvedic adaptogen helps promote sleep and calms the nervous system.

3.  Lavender essential oil. I keep a bottle on my bed stand and apply a few drops to my wrists and pillow to promote a feeling of calmness.

4. Melatonin. Take 30 minutes before bed.

5. CBD oil (no THC). I have recently been trying this, it does make me feel more calm and relaxed.

6. Diaphragmatic Straw Breathing (favoring the exhale). Practice Diaphragmatic breathing, inhaling through the nose and exhaling through a straw, for 3-5 minutes to create a calming effect. You could also practice deep breathing techniques without a straw, but when you are holding the straw it keeps your mind on what you are doing and you will exhale more powerfully with it than without it.

5. Exercise. Often times when I can’t get to sleep I realize I have not gotten my heart rate up in awhile. It does make a huge difference.

6.  Yoga poses that help you fall asleep, like “legs up the wall” or easy forward bends.

7.  Yoga nidra. This practice can help you get to sleep and/or make up sleep debt. If I am experiencing “monkey mind” I will illicit the first stage of yoga nidra (rotating attention throughout my body). Granted this takes tenacity, but with patience and practice I have proved to myself that I can shut down my monkey mind and self-soothe myself to sleep using this technique. When I need to make up sleep debt, I do yoga nidra during the day. Just 30 minutes of yoga nidra is likened to 3-4 hours of sleep. plus a bonus 65% dopamine boost.

8.  Seated Meditation. This practice is at the heart of my life. I really believe that in the end, when we are not connected to our inner compass, life speeds up and spirals into many directions. Learning how to meditate in the upright position, and marinating in silence has been my greatest tonic.  

If we can learn anything from the animal kingdom it would be that human beings are the only species that deprive themselves of sleep. My sleep gurus are my cats. They constantly demonstrate to me, how much they appreciate sleep and how blissful it can be.

I read once, that a nurse recorded the most common regrets patients recalled before dying, and among the top listed were, “I wish I hadn’t worked so hard.” It is the constant “doing” we as humans get sucked into and without the “tools” of learning how to not “do” we become restless and overstimulated.

It is no wonder sleep becomes elusive, interrupted and secondary.  The saying “I will sleep when I am dead” is no longer working for the well being of our society. I encourage you to take action in your own life, if you are neglecting sleep, and reap its many health benefits. Not just for yourself, but also for the people in your life.  

Recommended reading:

Why We Sleep: Unlocking The Power Of Sleep And Dreams by Matthew Walker, PhD

Matthew Walker is a professor of neuroscience and psychology at UC Berkeley, the Director of its Sleep and Neuroimaging Lab, and a former professor of psychiatry at Harvard University. He has published over 100 scientific studies and has appeared on 60 Minutes, Nova, BBC News, and NPR’s Science Friday.

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

Photo by: Gregory Pappas