“Yoga Nidra is a systematic method that inspires physical, mental and emotional relaxation. This class begins with gentle movements, then a long period spent reclined on the back, where you are guided through a specific form of meditation. Through bringing awareness throughout the body, Yoga Nidra will leave you with a sense of deep calm, quiet and clarity. All levels are welcome! Kim Humphrey
Why Am I Doing YOGA NIDRA?
As with most classes at Sanctuary Yoga where the emphasis is on building community, there was an invitation to introduce ourselves and state what we hope to experience or receive from participation in the class. This class was just the right speed for my energy level at that time. The word meditation as part of the description was one of the main attraction. My stated intention for attending the Yoga Nidra class was to practice self-care and receive inspiration. Other intentions were to relax, practice meditation, deal with insomnia, pain and more. As I heard others state their intentions, all I could say is “Oh yeah! That too!”
Our teacher, Kim Humphrey, has experience working with special populations as a speech language pathologist and as a trained level One iRest Yoga Nidra Teacher Kim .spoke about being part of a cohort group as she continues her advanced studies. She introduced iRest Yoga Nidra as benefiting anyone wanting to make improvements with whatever was contributing to our suffering. Stress, PTSD, anxiety, depression, mental/physical/emotional pain cause suffering.
and so, we begin
Another invitation with some suggestions followed the introduction of Yoga Nidra. The invitation was to move our body in a way that our body wanted to move. There was a suggestion to begin with Child Pose. From there, we listened to our body. I’m not sure what anyone else did, but I did some Cat Cow Pose to relieve tension in my torso; Downward-Facing Dog just because I always want to check to see if it’s felling like a restful pose (not yet); Forward Bend to hang my head, stretch my lower back and release tension in my shoulder; and moving hips side to side.
Choice in Posture
We were given a choice in posture to use during the meditation portion of the Yoga Nidra class, along with a recommendation. We could stand, we could sit, we could rest on bolsters, blankets and blocks (recommended). After you took care of placing bolsters, blankets, and blocks for maximum relaxation we than began scanning the body.
I did not listen to the suggestion to use a blanket as a pillow. But I think it’s a good suggestion because I had to readjust my body a couple of times
MEDITATION: Scanning and Breathing
Begining with a focus on the left side balanced with a focus on the right side of all body parts. I particularly remember feeling grateful for the attention I gave my gum and mouth. Or, maybe my mouth and gum felt grateful for the attention I gave them during the scan. It’s sort of blurry.
There was a sense of accepting whatever I was feeling and sensing. Breathing into the body part added to the sense of loving attention that was given to that body part. Breathing into the body parts added to the physical relaxation.
When there were parts of my body that felt tense. I just adjusted my body for maximum relaxation.
The directions seemed so intricate. I can’t think of an example, but I remember thinking “what precise and intricate directions.” These directions helped me stay awake and aware of thoughts and feelings that came and went as we scanned the body.
At the end of the Integrated Restoration Yoga Nidra class, it felt the class offered more movement than what’s offered in restorative yoga classes. There was less teacher directed movement than what’s offered in a regular yoga class. And Yoga Nidra offered more meditation time than what’s offered in the other yoga meditation classes. This meditation reminded me of the small group meditation classes I’d been taking with Lynne Silver.
I left the class feeling relaxed, loved and as a practitioner of self-care. My favorite part was scanning the body and breathing into that body part. I saw the class as a great addition under the self-care umbrella.