Yoga nidra
Sleep Yoga or Conscious Relaxation
Yoga nidra, also known as sleep yoga, is a powerful tool for conscious relaxation (emotional, physical, and mental), self-connection, and mental training.
How does it work?
During a yoga nidra session, the goal is to reach a state of relaxation where the conscious and subconscious meet. To do this, you bring your awareness inward, away from external distractions. By listening to the instructions of the guide, you train your mind to follow these directions and to feel the sensations related to the practice.
At the beginning of the session, youâre asked to settle into a comfortable position to avoid distractions. The practice starts with a mental exploration of the different parts of the body, following a specific order that reflects the representation of the human body on the cortex (the motor homunculus), before focusing on the breath. These steps help you let go of external worries and prepare your body for optimal receptivity.
Once fully relaxed, your receptivity improves, making visualizations more powerful. These visualizations are deeply embedded in your subconscious, enriching every aspect of your life. In short, a yoga nidra session helps you develop a highly receptive state of mind, facilitating the learning of new things, breaking bad habits, integrating your personal visualizations, and better listening to your intuition. It is said that you encounter your true self, allowing your integrity to manifest and helping you live a balanced life in peace with yourself.
When to use yoga nidra?
In our fast-paced modern world, a yoga nidra session allows you to take a break and better manage stress and its effects (sleep disorders, high blood pressure, headaches, etc.).
Who is yoga nidra for?
Yoga nidra is accessible to everyone, regardless of age. For children, the session duration is adjusted based on their needs.
What do you need for a session?
â A quiet and peaceful space
â Comfortable and warm clothing (since stillness can make you feel cold)
â A yoga mat to lie on
â A pillow for your head and/or knees (optional)Â
â The will to stay awake!    Â
Session Structure:
1- InstallaSavasana setup : Lie on your back, arms slightly apart from your body, palms facing up, legs hip-width apart, and feet falling outward.
2- Relaxation: Close your eyes and follow the guideâs instructions
3- Sankalpa selection: A short, positive affirmation (e.g., âI am happyâ, âI bring joy to othersâ). Use the same sankalpa for each session.
4- Body scan: Bring your attention to each body part, in a precise order.
5- Breath awareness: Practice full awareness of your breath.
6- Breath awareness: Practice full awareness of your breath.
7- Sankalpa repetition: Repeat your sankalpa.
8- Gentle awakening: Open your eyes slowly at the end of the session.
I will be offering Yoga Nidra sessions in English starting January 2025, but for now, you can explore my monthly episodes in French, available as podcasts on your favorite platform under the name Labâolistic.