YOGA NIDRA MEDITATION
Yoga nidra is deep guided meditation done lying down. This ancient modality is being popularized to address issues from insomnia to post-trauma but its most transformative potential is as meditation with training wheels. Like any practice, it's best to be learned privately from a master instructor. We offer private sessions for individuals and couples, and advanced trainings for facilitators.
• Download the audio below. You can upload it to your phone or other device.
• Choose a room with minimal distraction. Avoid practicing in complete darkness or in bed; you don't want to fall asleep.
• Lie on the floor. Thick carpet is good. Use blankets or padding if the floor is hard. If you have lower back issues, place a pillow, bolster
or rolled blanket under your knees, but make sure your heels are resting on the floor so there's no pulling in the backs of your legs or hips. Your body temperature will drop, so make sure you're warm, covering up if necessary. If your head or neck is uncomfortable, put a blanket under the back of the head or under the curve in your neck, but do not elevate your head as this will give your body a signal to be on alert, and you want to be relaxed.
• Arms rest comfortably by your side, close to the body but not touching, palms turned in or up, feet about hip's width, eyes closed. No muscles should be engaged. Once you adjust your body, do not move. Ideally, you will remain motionless, deeply relaxed and yet conscious
at the same time. When it's over, and you do not remember all that was said, that's okay. If you come out when cued, you probably did
not fall asleep but entered a very deep state of consciousness that did not involve your rational mind.
• Any experiences or releases occurring during the practice or within 48 hours are perfectly normal. As one of our teachers says, whatever comes up, gets up to go.
Yoga nidra is deep guided meditation done lying down. This ancient modality is being popularized to address issues from insomnia to post-trauma but its most transformative potential is as meditation with training wheels. Like any practice, it's best to be learned privately from a master instructor. We offer private sessions for individuals and couples, and advanced trainings for facilitators.
• Download the audio below. You can upload it to your phone or other device.
• Choose a room with minimal distraction. Avoid practicing in complete darkness or in bed; you don't want to fall asleep.
• Lie on the floor. Thick carpet is good. Use blankets or padding if the floor is hard. If you have lower back issues, place a pillow, bolster
or rolled blanket under your knees, but make sure your heels are resting on the floor so there's no pulling in the backs of your legs or hips. Your body temperature will drop, so make sure you're warm, covering up if necessary. If your head or neck is uncomfortable, put a blanket under the back of the head or under the curve in your neck, but do not elevate your head as this will give your body a signal to be on alert, and you want to be relaxed.
• Arms rest comfortably by your side, close to the body but not touching, palms turned in or up, feet about hip's width, eyes closed. No muscles should be engaged. Once you adjust your body, do not move. Ideally, you will remain motionless, deeply relaxed and yet conscious
at the same time. When it's over, and you do not remember all that was said, that's okay. If you come out when cued, you probably did
not fall asleep but entered a very deep state of consciousness that did not involve your rational mind.
• Any experiences or releases occurring during the practice or within 48 hours are perfectly normal. As one of our teachers says, whatever comes up, gets up to go.
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