Yoga Nidra and Your Brain Wave Fluctuations
Sleep Solutions – Yoga Style
How’s Your Sleep?
Are you getting enough sleep? Are you tired of being tired? Could you be suffering from sleep deprivation? Well, you’re not alone. Most of us don’t get enough sleep. I don’t know about you, but it’s just irresistible to stay up late, even when I must get up early the next day.
Our busy lives make it so tempting to skimp on sleep. Lots of us have trouble falling asleep or staying asleep. Have you ever felt half-awake and half-asleep all night, here’s an explanation of why that happens with suggestions to help.
The American Academy of Sleep Medicine recommends 7 hours of sleep in every 24 hours for adults. It’s nine to 12 hours for children 6 to 12 years old and teens need eight to 10 hours daily on a regular basis. Establishing good sleep hygiene habits are important to getting a full night’s sleep.
Benefits of Sleep
Getting enough sleep helps normalize mood, improves concentration, memory consolidation, and helps pain management. It improves performance and lowers the risk of having an accident. Sleep is good for your skin and your sex drive. It lowers cortisol, the stress hormone, resulting in better appetite control and weight loss. Getting enough sleep helps regulate glucose levels, supports heart-health and contributes to a healthy immunity. Recent NIH research reveals that sleep is needed to remove the daily buildup of waste and neurotoxins from the brain. Researchers are very interested in this since these neurotoxins are elevated in Alzheimer’s patients. It is thought that the glymphatic system rinses and flushes these neurotoxic molecules from the brain nightly during deep sleep. This clearing process seems to be more effective when sleeping on one’s side, according to a study conducted at the University of Rochester Medical Center. Here’s more information on side-sleeping.
Sleep Solutions – Yoga Style
The art and science of yoga has plenty to offer including postures, breathing techniques, meditation practices, and lifestyle recommendations for sleep improvement. To further ease one’s mind, yoga’s wisdom teachings are helpful for gaining a healthy perspective on everything from handling life’s ups and downs to living with more meaning and purpose. Furthermore, it addresses age-old questions like “Who am I?” and “What is my true nature?”
Students often say that they get their best sleep on the nights they attend yoga class. Having a regular personal home practice is ideal. Here are some of the many ways that yoga supports healthy sleep.
- Yoga Postures: A vigorous practice is fine early in the day. However, start winding down the evening with a practice that focuses on slow, mindful movements. Focus your attention on postures that reduce physical tension. Doing so has the added benefit of calming the mind and emotions. Good ones to try include the child pose, gentle spinal twists, legs up the wall, and shavasana. Restorative yoga works wonders as well.
- Yoga Breathing: The Triangle Breath is a favorite for balancing oneself and is described in my book, Yoga Nidra for Complete Relaxation and Stress Relief (NHP, pg. 175). It is effective for increasing your energy when feeling tired, calming your nerves when feeling anxious, and promotes sound sleep. There are three parts to triangle breathing. The important thing is for the exhalation, inhalation, and the retention to be equal in duration. Therefore, adjust the rate of counting to four more quickly or more slowly depending on your lung capacity and comfort. Breathe through your nose; only use your mouth for breathing to the extent necessary.
Part 1 – Breathe out through your nose to the count of four.
Part 2 – Breathe in through your nose to the count of four.
Part 3 – Hold your breath to the count of four.
Repeat the whole process for a few minutes or until the desired effect happens.
- Yoga Nidra: Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It happens when your bodymind is in deep sleep but with one big difference – you remain consciously aware. How? A series of techniques are used systematically to relax physically, energetically, mentally, and emotionally. Yoga nidra awakens intuition, unconditional joy, and a timeless, spacious sense of being. Get more on the stages of yoga nidra and how to practice it here.
Yoga nidra can also be used as a natural sleep aid at bedtime. It eliminates layer after layer of tension and stress, allowing you to drift comfortably off to sleep and stay asleep. It’s like drinking a cup of comfort. More on this here.
Watch this short video on how yoga nidra helped her insomnia.
One hour of yoga nidra practice approximates four hours of sleep. This is due to the series of brain wave states experienced during yoga nidra (Saraswati 1998, Kumar 2008). Therefore, yoga nidra can help address sleep deprivation and renew your energy. The conscious experience of deep sleep is what makes it so restorative and unique. Due to the fertile brainwave states experienced, it’s also entirely possible to make positive behavior and personality changes. See the yoga nidra FAQ on setting intentions and sankalpas here. Remember, yoga nidra is not intended to be a substitute for sleep.
How to Experience Yoga Nidra:
Like all worthwhile things, regular practice yields the best results. It’s as easy as 1-2-3.
- Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
- Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
- Experience yoga nidra on video/audio.
- Attend a virtual yoga nidra class held weekly on Zoom.
- Take a yoga nidra teacher training course and earn a certificate.
- Get yoga nidra downloads here.
- Get a book or audio below.
Sweet Dreams!
Sleep Well | Yoga Nidra CD Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.
Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downoads and CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com
4 Ways to Stop Freaking Out
I don’t know about you, but nearly everyone I know is freaking out. Watching the daily news is enough to shake anyone up. Plus, nearly all of us have everyday pressures at work and home that never seem to let up.
Here’s 4 ways to stop freaking out and refresh yourself …
Refresh your mind
a. Take a news fast. Turn off the tube and shut down the smartphone for a while. You’ll be amazed by it.
b. Practice mindfulness. Why jump into a future of doom and gloom. Instead anchor yourself in this moment and enjoy the outdoors, cuddle your pet, have a good laugh.
c. Listen to Guided Mindfulness Meditations: Practicing Presence & Finding Peace. The net effect is calmer nerves, a brighter outlook, stronger memory, sharper focus, and a more balanced perspective. Or get Yoga Nidra for Complete Relaxation and Stress Relief as a book and audio set (New Harbinger, 2015)
Take charge – Chaos or calmness is up to you
a. Quickly reset your nervous system and brighten yourself up with breathing better. It makes a world of difference
b. Completely relax yourself physically, mentally, emotionally and more. Experience bliss with yoga nidra. See a list of yoga nidra benefits here.
c.Take a “2-Hour Nap in less than 10 Minutes.” (free video)
Practice self-care
a. Get some sleep – Oh, can’t sleep? Practice yoga nidra. (1 hour = 4 hours sleep). Listen to Yoga Nidra: Guided Meditations for Relaxation and Renewal It will help you get to sleep too.
b. Eat and drink with good nutrition in mind (mindfully of course). Avoid excessive food, alcohol, caffeine, and sugar.
c. Treat yourself to beauty – outside in nature, museums, get a treatment at the spa
d. Do something you enjoy – exercise, color, sports, see a movie, call a friend, hobbies, etc.
Ask for Help
Asking for help is not a sign of weakness. Talk with a trusted relative, friend or spiritual adviser. If you want professional help, obtain a referral for services from your local Mental Health Association or the National Mental Health Association.
Yoga Nidra FAQ
Yoga Nidra FAQ
Real Relaxation, Meditation & Much More
Yoga_Nidra_FAQ_by Julie Lusk as PDF
What Is Yoga Nidra? Yoga Nidra is a powerful technique that yoga sages have been using for thousands of years. Yoga Nidra means “yogic sleep.” Yoga Nidra refers to a state of consciousness and not to a particular technique. It’s a state of conscious deep sleep that goes far beyond deep relaxation to an inborn place of intrinsic peace and quiet. It’s a glorious place where awareness remains yet the thinking mind withdraws. What’s experienced is awareness without words, thoughts, images, feelings and other sensations. It’s where our innate wisdom, intelligence and intuition naturally reside. It feels fantastic!
What are the benefits of Yoga Nidra? With regular practice, your health will improve. Scientific studies have shown that real relaxation and yoga nidra helps with a variety of physical and mental problems. It can boost your immune system, lower blood pressure, and decrease pain. Though it’s not a substitute for sleeping, one hour of yoga nidra equals about 4 hours of typical sleep because the brain wave state we’re in is extremely restful and relaxing. You’ll enjoy living with a clear head. Eventually, mood swings and emotional upsets won’t bother you. Your creativity and intuition will flourish in a positive and productive way. Plus, your energy increases. See more documented benefits of yoga nidra here.
Is Yoga Nidra different from hypnosis? Yes. In hypnosis, we’re in a brain wave state that is not as deep as in yoga nidra. With hypnosis, someone else makes suggestions to us in this altered state. In Yoga Nidra, positive suggestions originate and come from within ourselves for lasting and constructive change. This is called setting a resolve, or sankalpa.
How is Yoga Nidra Done? The purpose of yoga nidra is to completely relax physically, 
energetically, mentally, and emotionally. Doing so is deeply soothing and it naturally awakens innate wisdom and intuition. During the yoga nidra process, you’ll be invited to get comfortable lying down on a yoga mat or something similar. Specialized relaxation exercises, breathing techniques, meditation, and guided imagery are utilized for becoming extremely relaxed and to replenish energy. Yoga nidra effectively handles everyday tension and is capable of healing deep-seated stress. It is much more than a quick fix.
How does Yoga Nidra help me make positive changes? What is a resolve, also called a sankalpa? The brain wave state we’re in during Yoga Nidra is fertile ground. We’re both very relaxed and very receptive. Setting a resolve during this time makes it completely possible to clear out useless habits and bring about positive and permanent changes in your personality and life. So, choose something worthwhile that has meaning and significance for you as your resolve. Some examples are kindness, courage, and love or something to give meaning to your life purpose. The sankalpa (resolve) is stated briefly, sincerely, and in the present tense at the beginning and end of yoga nidra. Use the same one until it becomes a living reality.
How often should I do Yoga Nidra? Regular practice (daily to several times a week) is strongly recommended, especially if you want to reap the benefits.
Note: Refer to Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk (NHP 2015) for a clear and complete information on yoga nidra. It’s available at the WholesomeResources.com store.
The Map of Consciousness used during Yoga Nidra
One technique that is used to achieve the state of conscious awareness known as yoga nidra, is to mentally scan the body using a specific order and duration based on the sensory-motor cortex, also called the homunculus. It is recommended to follow the same sequence to help bring about the movement of prana (life force) and create a healthy flow of energy.
If you look closely at the diagram of the brain’s sensory-motor cortex below, you will notice that more area is devoted to certain places than to others. For instance, compare the relatively large amount of area dedicated to the hands and fingers with the small amount dedicated to the hips. This is why more time is intentionally spent scanning the areas of the body with more of the brain dedicated to it during the practice.
Sensory-motor cortex © as shown in Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk. Click image to enlarge.
The diagram below shows the subtle energy centers, called chakras, that are also mentally scanned. Chakras are associated with physical, psychological, emotional and spiritual health, and more.
Crown Chakra – Wisdom. Spirituality – Purple
Third Eye – Intuition. Insight – Indigo Blue
Throat – Self expression. Communication – Blue
Heart – Compassion. Love. Kindness – Green
Solar Plexus – Self esteem. Confidence – Yellow
Sacral – Sensuality, intimacy, creativity – Orange
Root – Safety. To have. To be – Red
Yoga_nidra_FAQ_by Julie Lusk as PDF
How to Experience Yoga Nidra: Like all worthwhile things, regular practice yields the best results.
- Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
- Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
- Experience yoga nidra on video/audio.
- Attend a virtual yoga nidra class held weekly on Zoom.
- Take a yoga nidra teacher training course and earn a certificate.
- Get yoga nidra downloads here.
The map of consciousness technique is used on the Yoga Nidra for Sensing Inner Strength & Balance CD and the Real Relaxation: Yoga Nidra CDs listed below. Chakra awareness and balancing is featured on both of these recordings.
A progressive muscle relaxation (PMR) technique is used on Yoga Nidra for Unshakable Peace & Joy. Every muscle group is consciously tensed and released during progressive muscle relaxation. Specialized breathing techniques follow along with ways to calm restless thoughts and feelings are done.
The autogenic training technique is the focus on Yoga Nidra for High-Level Living. Statements are silently repeated to produce sensations of heaviness and warmth throughout the body are used. The paradox of opposites is featured as well as mindfulness, the awareness of witnessing one’s experience, are also used.
Yoga Nidra can stop tension in its tracks with a wonderfully, powerful & unique state of deep relaxation, mental clarity & insightful awareness.
These practical, empowering relaxation exercises, meditations that soothe and visualizations that renew are based on classic yoga and backed by modern science. They’ll help you unwind, replenish, and feel refreshed with durable peace and unconditional joy.
CLICK the blue title link above to find out more...
Yoga Nidra: Guided Meditations for Relaxation & Renewal Download
Get clear guidance to experience 6 levels of relaxation done lying down. This meditation replenishes energy. It delivers mental clarity as restless thoughts and emotional upsets fade away. Specialized breathing, guided imagery & mindful awareness are used. An inner reservoir of heartfelt peace, intuitive understanding & unconditional joy is revealed. One hour of practice equates to 4 hours of sleep. 
Yoga Nidra for High-Level Living CD (Shop @ Amazon / iTunes = We are sold out temporarily)
Brighten your energy with self-understanding for mental sharpness, emotional equilibrium and insightful awareness. Mindfulness, setting a sankalpa (resolve), autogenic training and the paradox of opposites will tame stress once and for all. Jeanne, a musician and former nun says, "Exhilarating! This truly raised my spirit. I've never experienced such deep euphoria so easily. I felt so relaxed!" This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads are also available. Yoga Nidra for Inner Strength and Balance CD (Shop @ Amazon / iTunes = We are sold out temporarily)
Find your calm spot and live a more balanced, confident and meaningful life. Feel totally relaxed with an empowering tour of the bodymind. Guided relaxation and imagery are effectively used for balancing all your energy centers or chakras. Nancy says "This gets me totally calm and in touch with myself. Afterwards, I feel awake, refreshed, centered and ready for my day." This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads of this CD are also available. Yoga Nidra for Unshakable Peace and Joy CD (Shop @ Amazon / iTunes = We are sold out temporarily)
Experience six amazing levels of relaxation using progressive muscle relaxation and specialized breathing techniques that reliably work. Laura, a HS teacher says "This focused my mind and I was 100% worry-free. It's easy to experience. Yoga nidra is wonderful." This is from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Digital downloads of this CD are also available. 
This takes you into a deeply relaxing and powerful state of being fully aware while being in the state of deep sleep.
Its many benefits include:
- Listening for 1 hour equals 4 hours sleep
- Improves immunity
- Increases heart health
- Relieves stress
- Brings inner peace and balance
Digital downloads are available.
CLICK the blue title link above to find out more...
