The beauty of Yoga Nidra is that you can’t do it wrong. Your only “job” is to get as comfortable as possible; preferably lying down.

 

The more time you take to attend to the details and make sure you are supremely comfortable, the deeper your experience is likely to be. Remove physical discomfort from the equation as much as possible so that you may go beyond these bodily distractions altogether. Take the time to create a space for yourself to be fully supported and supremely comfortable so that your body can rest deeply.

 

Tips:

Wear comfortable clothes: If you are not in loose clothing, I suggest loosening your belt, tie, or any other constricting garments. Also remove uncomfortable jewelry and glasses.

 

Lie down: If possible, lie on your back on a yoga mat or supportive surface such as bed where you can be as comfortable as possible. If you cannot lie on your back for any reason, any position where you are least likely to move and are most comfortable is best. If you are pregnant or uncomfortable on your back, you can lie on your side with a pillow under the head and a pillow between the knees. You may also sit in a chair if lying down is uncomfortable or unavailable. Be prepared to remain still.  

 

Get comfortable: I recommend that you put a small pillow under your head. You can relieve pressure from the low back by placing some height such as a bolster, pillows or even a chair under the knees. An eye pillow or scarf can be used to shield external light if desired. 

 

Use a blanket: During meditation your body temperature can drop, so I suggest that you cover your body with a lightweight blanket.

 

Motion: Try to remain as motionless as possible throughout the Yoga Nidra. However if you need to make an adjustment, do so slowly and mindfully and return to stillness as soon as you are able.

 

Minimize noise: Close windows, doors, put your pet in another room if they will disturb you. If you are in a noisy environment that you cannot manage, affirm to yourself before you begin that any noises will only serve to take you more deeply within.

 

Silence your phone: Silence your phone or place it in “Do Not Disturb” mode (in settings) so you will not be interrupted during your meditation.

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Breath Holding:

The Tension and Relaxation and Breath Holding techniques include the option of holding your breath. If you have any medical reason that you shouldn't  build up pressure in your head, we recommend that you take deep relaxed breaths throughout the tension and relaxation technique. With breath holding simply pause momentarily at the top of the inhalation before you exhale. Do not hold the breath. If you have any doubts, simply use deep relaxed breathing during all techniques and check with your doctor before holding your breath.

 

Frequency of Practice:

Most studies on the benefits of meditation and Yoga Nidra are based on a 20-40 minute practice, either daily, or 5 times a week. Many report benefits practicing three times a week. Please note that practicing twice a day or more is considered an advanced practice. Be aware that with such practice you may experience detoxification effects which may include mild flu-like symptoms such as headaches, achiness, and moodiness, all of which usually pass within 24 hours. Drink plenty of water, rest and get fresh air to assist this cleansing process. If symptoms persist, reduce the frequency and duration of practice.

 

Terms of Use and Disclaimer:

Yoga Nidra meditation is generally considered a safe activity. It is primarily an exercise in relaxation, concentration, and awareness. This app is not intended to diagnose, treat, or cure any condition. It is not intended as a substitute for psychological and/or medical advice; nor is it intended to act as a form of treatment. Consult a physician, psychotherapist and/or healthcare professional before deciding upon any health-related change(s); especially if you have any preexisting medical or psychological infliction(s) or condition(s).

 

By using this app, you agree that will you use the information contained here-in entirely at your own discretion. Inner Source, L.L.C. is not liable for any harm or loss, direct or indirect, which may arise from reliance on information contained within this app. If you apply any of the information on this site, you are agreeing to take full responsibility for the outcome of your actions. Furthermore, Inner Source, L.L.C. makes no guarantee(s) that any of the information or practices contained within this website, or that we may subsequently write about, will function in any particular way for you. Do not use this app while driving or operating heavy machinery. After completing a Yoga Nidra make sure you are fully awake and alert before driving or operating heavy machinery.

 

By entering the content of the app you are agreeing to “Terms of Use and Disclaimer." You acknowledge and accept the above statements, and agree to engage in Yoga Nidra practice at your own risk. You irrevocably waive any claims that you may have now, or may have hereafter, against Inner Source, L.L.C. its owners, subsidiaries, parents, agents, and affiliates from any and all liability, claims of negligence, and all other claims arising from, or relating to, your participation in Yoga Nidra.   This waiver is binding on yourself, heirs and assigns, spouse, legal representative, and/or successors from this day forth.

 

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