One cool evening in a high-ceilinged dining hall, an unlikely yoga class is getting under way. Fourteen men wearing blue jeans, work boots or running shoes roll out yoga mats and get settled on sleeping bags, blankets and pillows.
The instructor, Kelly Boys, smiles as she surveys her students, residents at a substance abuse recovery centre. She asks if anyone wants to discuss their experiences in the previous week’s session. A trim 52-year-old named Charles volunteers that he struggles with feelings of loneliness.
“How does your body feel when it hits you?” Boys asks. “Tense,” Charles says. “And where do you feel the tension?” she asks.
“In my shoulders,” he says.
“Just ask it, ‘What do you need? What do you want?’ ” Boys says. “We’re just bringing curiosity to it. When you really meet it, it does drop away.” Charles nods, satisfied for now.
As the men settle into relaxed positions, Boys begins to talk them through a detailed tour of their own bodies on this day and at this moment—the first step in the practice of Yoga Nidra. Gradually the room quiets, until the only sounds are the hum of the ventilation system and Boys’s voice: “Can you feel the inside of your mouth? Now bring your attention to your left ear. Feel the inside of your left ear. Feel your right ear. Can you feel both ears simultaneously?” Around the room, faces relax, jaws soften and soon snores start to rumble as the men drop deeper into relaxation.
Yoga Nidra is an ancient yogic practice that’s becoming increasingly popular as both a form of meditation and a mind-body therapy. It is a systematic form of guided relaxation that typically is done for 35 to 40 minutes at a time. Practitioners say that it often brings immediate physical benefits, such as reduced stress and better sleep, and that it has the potential to heal psychological wounds. As a meditation practice, it can engender a profound sense of joy and wellbeing.
“In Yoga Nidra, we restore our body, senses and mind to their natural function and awaken a seventh sense that allows us to feel no separation, that only sees wholeness, tranquillity and wellbeing,” says Richard Miller, a yoga teacher and clinical psychologist who is at the forefront of the movement to teach Yoga Nidra and to bring it to a wider audience.
Researchers are examining the practice’s potential to help soldiers suffering from post-traumatic stress disorder.
While many prominent teachers offer classes, CDs and books on Yoga Nidra, Miller is responsible for bringing the practice to a remarkable variety of non-traditional settings. He’s helped introduce it on military bases and in veterans’ clinics, homeless shelters, schools, hospitals, hospices, chemical dependency centres and jails. What’s more, thanks to Miller, it’s beginning to get serious scientific attention. Researchers are examining the practice’s potential to help soldiers suffering from post-traumatic stress disorder; addicts struggling to get clean; people with depression, cancer and MS; health care workers; and married couples coping with stress and insomnia.
More than 40 years ago, in 1970, Miller attended his first yoga class. “At the end of that class, they taught a modified Yoga Nidra—deep Savasana,” he says.
“I had the most profound experience; there was this sense of my inter-relatedness with the entire universe. And a vow arose in me to really investigate this practice.”
Over years of studying and teaching Yoga Nidra, Miller has developed his own approach, finding ways to make the practice accessible to a broad range of people, even those with little or no education in yoga. In 2005, he published a book, Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing, and he’s released several audio guides as well.
He currently leads the non-profit Integrative Restoration Institute, an organisation dedicated to the research, teaching and practice of Yoga Nidra and yoga philosophy.
“Most people are trying to change themselves,” Miller says. “Yoga Nidra asks them to welcome themselves. That moment of true welcoming is where the profound transformation takes place.”
It’s a deceptively simple practice. Because Yoga Nidra is most often taught lying down—initially guided by a teacher—it’s appealing to people who might feel intimidated by yoga postures or traditional seated meditation. A short version of Yoga Nidra can be introduced and practised in less than 10 minutes. Yet its various elements, taken together and practised regularly, make up a sophisticated set of mind-body tools that can help practitioners navigate some of life’s harshest moments. Yoga Nidra can also be practised as an accessible form of meditation for those seeking everyday wellbeing.
In a typical Yoga Nidra session, a teacher guides practitioners through several stages. You start by developing an intention for your life and for the practice. Then you learn to focus your awareness on your breath, bodily sensations, emotions and thoughts. Throughout, you are encouraged to tap into an underlying sense of peace that is always present and to cultivate “witness consciousness”, observing and welcoming whatever is present without getting caught up in it.
Throughout, you are encouraged to tap into an underlying sense of peace that is always present.
“Yoga Nidra allows us to reach the most profound level of relaxation possible,” says Rod Stryker, the founder of Para-Yoga, who has been teaching Yoga Nidra since the mid-1990s and who writes about it in his upcoming book, The Four Desires. “It opens a doorway to a place where we can see ourselves and our lives in the most positive light.”
Unlike other forms of meditation, in which you focus on a mantra or on your breath, Yoga Nidra asks you simply to let go. “The practice forces us to engage the muscle of surrender,” Stryker says.
Relief For The Restless
The path to bringing Yoga Nidra to the attention of a wider audience led, oddly enough, through the Walter Reed Army Medical Center in Washington, DC. In 2004, Christine Goertz, an academic researcher at the Samueli Institute, a non-profit research institute, teamed up with Robin Carnes, a yoga teacher who had taught Yoga Nidra as part of a cardiac care program at the facility. Carnes had learned Yoga Nidra from Stryker and from Miller’s book. She and Goertz used Miller’s approach as the basis for a pilot study investigating whether the practice could help soldiers suffering from post-traumatic stress disorder (PTSD). The results of that initial small study, conducted with active-duty service members, suggested that Yoga Nidra may be helpful for managing PTSD in veterans. (Along the way, someone at Walter Reed suggested renaming the practice to something more accessible, and Miller coined “iRest”, short for “Integrative Restoration”.) As a follow-up, a randomised, controlled trial involving 150 participants was conducted over 18 months at the Veterans Affairs facility in Miami from 2009 to 2010.
On the basis of the pilot study results, the US military is now offering Miller’s iRest Yoga Nidra practice to wounded warriors across the country. In these ongoing classes, soldiers have reported that some of their most troubling PTSD symptoms, including hyper-alertness, anxiety and sleep disturbances, have diminished.
Tools like Yoga Nidra can be crucial resources for soldiers adjusting to life after war. Cheryl LeClair teaches the iRest practice to marines with PTSD and traumatic brain injuries. “Most of the guys don’t sleep,” she says. “Some have told me they take two Ambien a night, and they still can’t sleep. But many of them fall asleep in the very first iRest session. To see them relax and let go is just amazing.”
Like the marines in LeClair’s classes, new practitioners often go to sleep during their first few Yoga Nidra sessions. That’s not surprising, says Stryker, since these days many people are sleep deprived. Yoga Nidra literally means “yogic sleep”, but that is a bit of a misnomer. It’s not a special kind of sleep, but a state between sleeping and waking. With more experience, Stryker says, practitioners can experience deep rest while maintaining what he calls “just a trace of awareness”.
The roots of Yoga Nidra are thought to go back thousands of years. When Miller adapted the teachings to make them more accessible to Westerners, he wanted to address emotional wellness. “The Eastern yoga principles took it for granted that you were at a certain state of health and wellbeing,” he says. “What I saw was that this was not true of most students. So I added the element of the Inner Resource.”
Early on in Miller’s Yoga Nidra instruction, as you begin to relax, you are asked to conjure up your own personal Inner Resource, a vision of and feeling about a place where you feel safe and secure. If intense emotions surface during Yoga Nidra—or, for that matter, at any time—you can return to your Inner Resource to take a break.
Charles, one of the men at the substance abuse recovery centre, turns to the practice often. A former executive chef, he retired after a back injury left him in constant pain. He became addicted to alcohol and painkillers and, after three arrests on drug charges, chose rehab instead of jail.
Early on in Miller’s Yoga Nidra instruction, as you begin to relax, you are asked to conjure up your own personal Inner Resource, a vision of and feeling about a place where you feel safe and secure.
Yoga Nidra has helped him find his way back to a part of himself untouched by addiction and chronic pain. His Inner Resource is the bakery his parents ran. “I go back to my childhood,” he says, “doing chores in my parents’ bakery. I think about my dad and how good it felt to have his arms around me.”
Last year, when Charles was granted his first overnight pass two months into his six-month rehabilitation stay, a friend surprised him with a birthday party that included alcohol. Charles started to panic. “I went out to my car, put my head back on the headrest, and went into [the practice],” he says. “My breathing came down, and I could focus better.” After about half an hour, he chose to leave the party and return to the rehab centre.
Early research supports the idea that Yoga Nidra can help people like Charles who are in recovery from addiction. In a study of 93 people at a chemical dependency treatment centre, Leslie Temme, a professor in the social work department of Western Carolina University, found that participants who practised Yoga Nidra had fewer negative moods and a reduced risk of relapsing into substance abuse. With its emphasis on self-awareness, Yoga Nidra seems to help recovering addicts feel more comfortable in their own skin, cope better with difficult emotions and make better choices, Temme says. What’s more, she adds, “The clients loved it. They were lining up at the door to get to it.”
If you’ve ever tried to sit in meditation for 30 minutes, you know that you don’t need to be recovering from trauma to be uncomfortable in your own mind. As a meditation technique, Yoga Nidra offers a gentle approach, starting with body awareness, then working compassionately with thoughts and emotions as they arise, and gradually leading the meditator to access a greater field of awareness. In fact, in some of the oldest written references to the term Yoga Nidra, it is synonymous with samadhi, or union, the ultimate goal of the eightfold path.
This aspect of Yoga Nidra is perhaps the most difficult to put into words, but, for Miller, it’s the core of the practice. Learning to observe and welcome all of the sensations, emotions and thoughts that arise in deep rest can lead a person to become less identified with the individual self—what Miller calls the “I-thought”. Through this experience, he says, it’s possible to lose the sense that one is separate from others and to tap into an unshakable sense of interconnectedness to all of life.
And when that happens, Miller says, “There’s a deep pool of wellbeing. It’s what I discovered in that first Yoga Nidra session in 1970. That’s what I try to share.”
Explore the 10 steps of Yoga Nidra
by Richard Miller
Set up your practice space by placing a bolster lengthwise on your mat and slipping a block under the top end, so that the bolster slants gently.
Lie down with your sitting bones on the mat and with the bolster supporting you from the low back to the head. Place a folded blanket under your head for a pillow. Notice and welcome sounds, smells and taste as well as colour and light. Release excess tension throughout your body and feel a sense of relaxation spreading throughout your entire body and mind.
1 Connect to your heartfelt desire
Bring to mind your heart’s deepest desire—something that you want more than anything else in life. Perhaps it is a desire for health, wellbeing or awakening. Feel this heartfelt desire with your entire body while imagining and experiencing it in this moment as if it were true.
2 Set an intention
Reflect on your intention for your practice today. It might be to relax and rest, or to inquire into a particular sensation, emotion or belief. Whatever your intention, welcome and affirm it with your entire body and mind.
3 Find your Inner Resource
Bring attention to your Inner Resource, a safe haven within your body where you experience feelings of security, wellbeing and calm. You may imagine a place, person or experience that helps you feel secure and at ease and that helps you feel within your body the sense of wellbeing. Re-experience your Inner Resource at any time during your practice or in daily life when you feel overwhelmed by an emotion, thought or life circumstance and wish to feel secure and at ease.
4 Scan your body
Gradually move your awareness through your body. Sense your jaw, mouth, ears, nose and eyes. Sense your forehead, scalp, neck and the inside of your throat. Scan your attention through your left arm and left palm, your right arm and right palm, and then both arms and hands simultaneously. Sense your torso, pelvis and sacrum. Experience sensation in your left hip, leg and foot, and then in your right hip, leg and foot. Sense your entire body as a field of radiant sensation.
5 Become aware of your breath
Sense the body breathing by itself. Observe the natural flow of air in the nostrils, throat and rib cage as well as the rise and fall of the abdomen with each breath. Feel each breath as flowing energy coursing throughout your entire body.
6 Welcome your feelings
Without judging or trying to change anything, welcome the sensations (such as heaviness, tension or warmth) and emotions (such as sadness, anger or worry) that are present in your body and mind. Also notice opposite sensations and emotions: if you feel worry, call up feelings of serenity; if you feel tense, experience ease. Sense each feeling and its opposite within your body.
7 Witness your thoughts
Notice and welcome the thoughts, memories and images that are present in your mind. Observe your thoughts without judging them or trying to change them. As you come upon beliefs that you hold about yourself, also bring to mind and experience their opposites, welcoming your experience just as it is.
8 Experience joy
Welcome sensations of joy, wellbeing or bliss emanating from your heart or belly and spreading throughout your body and into the space around you. With every exhalation, experience sensations of warmth, joy and wellbeing radiating throughout your body.
9 Observe your self
Be aware of your sense of “I-ness”, or personality. Notice this sense of identity when you say “I’m hungry”, “I’m angry” or “I’m happy”. Then, experience yourself as an observing witness or Awareness that is cognisant of these feelings. Set aside thinking and dissolve into Awareness, awake and conscious of the self.
10 Reflect on your practice
As you complete your practice, reflect on the journey you’ve just taken. Affirm how the feeling of pure Being, or pure Awareness, is always present as a deep, unchanging peace that underlies every changing circumstance. Imagine integrating that feeling into your everyday life, in both pleasant and difficult moments, and always reconnecting to that sense of equanimity.
At your own pace, transition back to your waking life, reorienting to your surroundings. Come back slowly and pause for a moment to feel grateful for taking this time for yourself.