What is the best delta sleep meditation

Better than sleep: all about yoga nidra

Not completely awake, not completely gone: Yoga Nidra describes the method and at the same time the state between being awake and sleeping, which enables profound, integral deep relaxation: Yoga Nidra is conceivable as a form of meditation that helps body and mind on all levels to relax.

Where does Yoga Nidra come from - and what does it want to achieve?

"Nidra" is a Sanskrit word and translated means "sleep". Known from the writings of Patanjali and the Tibetan Tantrimus as a method to achieve bliss, Swami Satyananda Saraswati dusted it off in the past century and adapted it to the needs of a modern world together with the “Bihar School of Yoga”.

Traditionally, we don't just associate our consciousness with being awake, on the contrary: In order to gain knowledge about our state of mind and soul, researchers also throw themselves into other states of consciousness, above all sleep researchers. The predominant method focuses on measuring brain waves by recording what are known as EEG signals. I'm awake Beta state we are in a normal everyday situation. in the Alpha statewe find ourselves in slight relaxation, daydreams are possible and are also called the “gateway to meditation”. in the Theta state we are in the unconscious. We find deep sleep, the lowest frequency of oscillation frequencies (equal to EEG signals) in the Delta state, Trance or in a deep hypnosis. Yoga Nidra is classified between alpha and beta, i.e. between the waking state and the relaxed waking state.


Sleep better with yoga: your yoga program for restful nights
Do you sleep poorly or suffer from insomnia? Yoga, meditation and Ayurveda can help against inner restlessness and tension. Join our seven-day yoga program for better sleep!

What exactly is Yoga Nidra and what are its effects?

In fact, yogic sleep is very special because it is a consciously induced psychic sleep that brings body, mind and soul into a state of conscious calm. But this hibernation is much more than the one we put our cell phones, computers and other technical devices into:

“Relaxation doesn't mean sleep. Relaxation means a blissful state that has no end. I call bliss absolute relaxation. Sleep is something else. Sleep only relaxes the mind and senses. Bliss relaxes the atman, the inner self. That is why in Tantra Yoga Nidra is the key to Samadhi. ”(Swami Satyananda Saraswati)

This state is achieved in Yoga Nidra through Nyasa, body travel or body scan, mindfulness, energy steering and visualizations. Anyone can practice Yoga Nidra - you don't need any previous knowledge of yoga or meditation. You can find out how exactly this works below in the article and in the accompanying video.

Effects of Yoga Nidra:

Regularly practicing Yoga Nidra has many positive effects on our physical and mental health. This includes:

  • increased ability to concentrate
  • Letting go and inner independence from external influences
  • less fatigue and more energy
  • Release of physical tension
  • more serenity and fewer mood swings
  • more conscious handling of yourself and your feelings
  • more conscious interaction with others in your environment

Instructions: This is how Yoga Nidra works

  1. Basically, you can do Yoga Nidra in any position and situation, as long as you can relax. It is best to practice lying on your back on your yoga mat - this way you are optimally grounded.
  2. You should be comfortable and not be cold. So if you are prone to lower back pain, put a bolster or pillow under your knees. Cover yourself with a light blanket and put on warm socks.
  3. Find your sankalpa, that is, resolution or resolution. This can be, for example, “I am always calm and serene” or “I am full of gratitude for everything that happens in my life”. But you can also think of something completely different that you want to internalize during your exercise and take with you into everyday life. Your Sankalpa should be short, concise and formulated in the present tense.
  4. Antar Mouna: The next thing is a brief initial relaxation in which you concentrate on your breath and arrive at the moment.
  5. Nyasa: In the second part you direct your mindfulness - and with it your Prana - in a rapid change from body part to body part through the entire body.
  6. Chidakasha: Here you only practice on the edge in the actual body feeling and instead in the "space of consciousness" (Chidakasha). You can find out how exactly this works in the video - here yoga teacher Ranja Weis leads a wonderful yoga nidra unit:

Is this how we get to the unconscious?

Through the technique of Yoga Nidra we can not only completely regenerate body, mind and soul, but also “rewrite” our unconscious, i.e. change old and agonizing thought processes and childhood patterns like a computer program that is reprogrammed. Hmm, pretty big promises, we think. Letting a good resolution, ie “Sankalpa” trickle into consciousness during yogic sleep, is still a nice idea.

The best thing about the idea of ​​breaking old patterns with good, fresh resolutions (preferably just one!) Is that it is a simple technique that we can use without much fuss during yogic sleep. And as always in yoga, the rule applies: Try it out!

Kristin Rübesamen is a certified Jivamukti and Om Yoga teacher. She lived in New York and London for over a decade and did her training personally with Sharon Gannon and David Life (Jivamukti) and Cyndi Lee (Om Yoga). As a yoga activist, editor-in-chief of YogaEasy and yoga teacher, she has been teaching a very focused, yet challenging style for almost 20 years. She is the author of "Everyone is Enlightened" and "The ABC of Yoga".

At YogaEasy Merle combines her passion for yoga with a weakness for everything digital. That's why she takes care of our online content and writes about the topics that are close to her heart: yoga, spirituality and health. When she's not in front of a screen, she's either standing on the yoga mat or burying her face in a book (okay, sometimes it's an e-reader too ...).