Many people contact me with the same complaint. Anxiety.

I’m personally familiar with this problem and this is one of the best solutions I have found.

It’s called Yoga nidra.

Yoga nidra, is a forgotten form of yoga that’s just starting to come back into popularity. It combines two of the most powerful complimentary treatments for IBS-related stress: yoga and mediation.

The yoga part is a bit deceiving, because this practice does not incorporate any movement at all. No stretching, sweating or pretzel-like poses. Yoga nidra is done lying completely still on the floor.

The stillness of yoga nidra is where the magic happens. It’s deeply calming to the core, soothing a frazzled nervous system, contracted muscles, and an overworked brain. It’s an opportunity to enter a deeper state of relaxation than sleep.

In fact, yoga nidra, means “yogic sleep” and I’ve read that an hour of this practice can equal up to 4 hours of sleep.

It also allows the body to digest, not only food, but emotions from your day or life. It’s been used widely to heal soldiers with post traumatic stress disorder because it releases the physical manifestations of stored trauma. When you lighten the body’s stress load it allows the mind to move on.

What I love about this practice is it bestows the same benefits as a mediation but is easier to do. In mediation we sit upright as we try to relax. This creates extra body tension and takes energy. Body parts begin to hurt, distracting us from the experience.

Laying down on the ground supports the entire body, allowing everything to let go. You don’t have to do a thing, your muscles are at total rest. You are supported.

There’s also added benefit from the earth’s electrical vibrational force which help cleanse the body, and reduce inflammation. And all this good stuff happens while you’re just lounging on the floor. Ahhhh.

For antsy people, laying on the floor and doing nothing (except for listen to a guided meditation) can feel like torture. If this is you, then yoga nidra can change your life! I’m not kidding. If this is the thing you can’t do then doing it will create a HUGE transformation.

You’re finally facing something you’ve been avoiding. Yourself.

Can you do yoga nidra wrong?

As a society, we’re always trying to do things right or be the best. But with yoga nidre you really cant’ do it wrong. If you fall asleep during the exercise, it’s all good, your subconscious mind will still do the healing work your body needs.

Or if you lay down and your mind goes crazy with thoughts and you don’t even hear the guided meditation, that’s fine too. You are “clearing the field” for relaxation to come. It’s like you are detoxing your mind of thoughts and it will slow down eventually. You are still getting mad benefit, crazy mind and all!

In yoga nidra it is typical for the mind to go in and out of  the state between waking and sleep. You may find that after it is done and you don’t remember what happened. You might even feel groggy. This is good stuff. Keep going, you are doing great.

The biggest problem people have with yoga nidra is it subtlety. It is so easy and gentle it is easy to feel like nothing important is happening. Don’t be fooled. The effect is so deep that we are not often aware or in touch with it.

Don’t expect too much, just think of yoga nidra as a mini vacation for your gut.

 

The science of yoga nidra

If this sounds too woo woo, here’s a bit of scientific back up. Yoga nidra was studied in 1971 (the year I was born). Equipment was used to record the brainwaves of an Indian yogi as he relaxed into the yoga nidra state. The following results are excerpted from the Wikipedia entry on Yoga Nidra.

The yogi  first entered the yoga nidra state, producing 70% alpha wave discharge by imagining an empty blue sky with occasional drifting clouds.

Next, he entered a state of dreaming sleep which was accompanied by slower theta waves. In this state he had the internal experience of desires, ambitions, memories and past images in archetypal form rising sequentially from the subconscious and unconscious.

Finally, he entered the state of (usually unconscious) deep sleep, as verified by the pattern of slow rhythm delta waves. However, he remained perfectly aware throughout the entire experimental period.

He later recalled the various events which had occurred in the laboratory during the experiment, including all the questions that one of the scientists had asked him during the period of deep delta wave sleep, while his body lay snoring quietly.

How yoga nidra is done

If you can find a local yoga nidra class, then trying it for the first time will be a more interactive and engaging experience. The instructor can help guide you through the nerves of trying something new.

This is however a totally DIY practice that can be done at home around your schedule. Here are some options for guided meditations. You can download the 20 minute and 40 minute practice from Amazon.com for $3 here or buy the CD version.

The yoga nidra guided meditation works in a similar vein to hypnosis, but goes much deeper.  And unlike hypnosis, where suggestions come from outside yourself, this is a totally internal practice where guidance and suggestion come from within, from the wisest part of yourself, your intuition and body consciousness.

Because you are listening to the body, and not the mind, in yoga nidra, there’s much more clarity and much less confusion. This is a great place to set intentions and find answers to problems. One of the best ways I’ve found to go inside for guidance.

If you continue the practice regularly you’ll be surprised to find yourself changing, your mind calming and your body settling.  Things will start to shift.

This is the power of yoga nidra.

Bu don’t expect huge profound changes right away, it takes some time for the benefits to surface. But they will.

And to prove it to you, I’m doing a 30 day yoga nidra challenge.

My yoga nidra challenge

Because this practice helps smooth out emotional issues like mood swings, anxiety, depression and supports creativity, energy and intuition, I’ve decided to take it on for 30 days.

I will aim for every other day for 30 days, more if I feel like it. And I will report back to you when I’m done.

And I invite you to do the challenge with me starting on October 14th. You can follow my journey on my Facebook page.

If you notice your IBS symptoms are brought on by emotional triggers, this is the practice for you.

It will train your body to let go of stress you’re holding onto and will eventually effect your stress response in the moment. You’ll feel more grounded as you move through your day.

Yoga nidra strengthens digestion, the immune system and the adrenals. It can help people reduce their reliance on anxiety medication and improve mood and sleep. It’s the ancient remedy to our fight or flight world.

And it only takes about 20 minutes a day.

Technical stuff

If you’re wondering  how to lay on the ground, check out my video demo. In the beginning I talk about the physiology of rest and the nervous system and at the end I demonstrate two postures you can take, including the props I use to deepen my relaxation.

But here’s really all you need to know to get started. Just think about nap time in kindergarten, it’s all about making yourself feel cozy and relaxed.

And here’s a preview of what’s to come:  First you settle in, relax and notice your breathing. Then you set an intention for your practice, make a request of the universe or state a question you want answered.

Then you listen to the guided meditation, which mostly focuses on bringing your attention to the sensations of your body. Notice how your legs feel as they touch the ground or where in your body you’re holding tension.

I find listening to a meditation so much easier than clearing my mind of thoughts. And focusing on body sensations strengthens the connection between the mind and body, helping you develop awareness that give you more control over your body.

What I love about this practice is that it lacks ambition. Remember, nap time in kindergarten. The aim is simply good rest so you avoid a cranky, overstimulated meltdown.

We had such a great practice when we were 5 years old, and it is time to bring it back. Our bodies need the rest more than ever.

Bonus points

The chronic tensions you’re releasing through this practice are tied to your chronic emotions. Releasing the problem in the body will release the associated emotion in the heart and mind. That’s how yoga nidra heals anxiety, depression or anger. Quietly and without much fuss.

Yoga nidra is one of my most amazing discoveries and now it is my gift to you. Use it wisely.

Just use it.

 

 

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