When you gain some control over the relaxation response, you can do yoga nidra.This technique can be as relaxing as sleep if practiced right.The sleep will be just as good if you don't practice it successfully and fall asleep.
Step 1: There is a recording of someone reading instructions.
You must listen to instructions similar to guided meditation to induce yoga nidra.It's more practical to listen to a recording by yourself or someone else rather than a friend reading the instructions.A recording that is clear will have a soft, soothing feel.Many people prefer female recordings, but you can find many male recordings if that works for you.Nidra For Sleep - Powerful Guided Meditation to Fall Asleep is one of the well- recorded videos.
Step 2: Prepare blankets, a soft mat, or other comfortable surface to lie on.
To be successful in yoga nidra, you must be comfortable.This is the best thing to use if you have a memory foam mattress.If not, mats or pillows will work.Some people like to elevate their feet.
Step 3: Prepare any comforts such as incense, candle, mister, etc.
Toxic fumes, artificial fragrances, and bad smells are not something you want to be breathing when practicing yoga.Emotional reactions can be encouraged by the scent.A sense of joy and energy is promoted by some.
Step 4: Wear loose clothes.
You want clothes that are comfortable and easy to breathe in.You are not comfortable so this can help deter unsuccessful attempts.You don't need yoga clothes that are specific to yoga.
Step 5: Sun salutations are a good way to warm up.
You can prepare your muscles and mind by doing a few rounds of sun salutations.Try to learn a few yoga asanas.There are a wide variety of yoga poses, or asanas, that one can practice and they range from difficult and strenuous to simple and relaxing.
Step 6: The room needs to be as quiet as possible.
Silence is needed to fully concentrate the mind.It may not be possible in today's busy times.The focus should be on making the room quiet.
Step 7: Lie on your back with your arms extended.
It is possible to sit in a comfortable position, but some have found it difficult to do.Extending your body as far as you can will flatten it out.Place your head where it feels most comfortable.
Step 8: Close your eyes.
Relax and let them lie on your eyeballs.
Step 9: Take a few deep breaths.
Slowly fill your lungs with air, then exhale through your mouth.On a 10-second count, try to inhale and exhale.
Step 10: You can see the body part when the recording tells you to.
Don't allow your mind to be distracted by other things, focus on that body part.
Step 11: Continue until you have visualized all the body parts.
You should no longer feel tense.
Step 12: Become aware of your entire body.
visualize your entire body the same way you did with each body part.It helps to see a glowing aura around yourself.
Step 13: Prepare to return to normal consciousness.
Take a deep breath, and then open your eyes.If you return after 15 minutes or a whole hour, you will come out of Yogic Sleep naturally.
Step 14: Return to your seat.
Do not try to rouse yourself.If you are more advanced, try sitting in the lotus position.
Step 15: If you have time, you can finish up with some asanas.