In this 3rd part of the Meditations for COVID-19, I’ll be sharing my own personal practise of Yoga Nidra. For me, Satyananda Yoga Nidra was one of the first meditations that I learnt and practised regularly. Over the years, one that I always choose as an ‘anchor practise’. An anchor practise as you develop your own meditations is/are one that you always know the effects of, and that you go back to during days of difficulty in other more advance practises. For example in Vipassana or Insight meditation, an achor practise would be Anapana breath meditation, something to sorta fall back on when times are tough and the mind is agitated.

I’ve been teaching yoga nidra since 2013 and have also used it to investigate the effects of meditation in several of my scientific experiments. Its a complete meditation practise and not meant as a supplement to your own meditation practise.

The style is very unique in the sense that not a single word of’relaxation’ is uttered and yet that body achieves this state quite easily whilst the attention is focused as a result of the practise. Yoga nidra goes through 7 instructed stages: 1) preparation; 2) resolve (Sankalpa); 3) rotation of awareness: directing attention to body regions; 4) directing attention to natural breathing; 5) feelings and sensations (karmic explorations); 6) visualisation; 7) exiting and completion of practise.

In terms of timing, before lunch, would be a great time to engage into it. Practise with a mat, lying down – yes lying down! This is one of the few meditation practises that does not require a sitting position. Hence it is easily accessible for people who still cannot sit for long periods of time.

One thing that is quite common is for people to fall asleep whilst practicing Yoga Nidra. Don’t fret when this happens! Continue with the practice, and even if you do fall asleep try to recognise the point that you did so. If you fell asleep and if you did wake up, pick up the practice from wherever it currently is. As you continue to train and practise, you will learn to remain alert and go through all the stages. It is without doubt that with diligence and hard work, your attention will remain on the whole practise, and hence be able to experience all the different stages and effects.

I hope you are able to gain some peace, tranquility and healing through yoga nidra. I’m currently exploring the prospect of making customised recordings that provide healing for the general public as I have done so previously for friends and family. Do share this recording with others that you think will benefit from it.

Cheers,

Russell Chan