People looking to reduce stress and get a better night’s sleep can adopt a traditional medical approach or look to more holistic therapies. On the holistic side of things are two practices known as sleep meditation and yoga nidra. Although the two practices overlap and can be used together, they are still distinct and different.
Their distinction matters for several reasons. So if you are new to all of this and you are interested in knowing more about sleep meditation and yoga nidra, do some research. You might find that you prefer one practice to the other. You also might find that you would rather practice them both in a complementary way.
The Basics of Sleep Meditation
Scott Moore is a sleep meditation and yoga nidra instructor. He describes sleep meditation as a guided mindfulness and relaxation technique designed to calm the mind and reduce anxiety. Although it doesn’t have to be practiced at bedtime, it often is. Its practitioners rely on sleep meditation to help them fall and stay asleep. Visit ScottMooreYoga.com
Sleep meditation is all about reducing racing thoughts and lowering stress hormones. In so doing, the practice stimulates the parasympathetic nervous system to induce relaxation. Practitioners tend to fall asleep faster and enjoy a better quality of sleep throughout the night.
The Basics of Yoga Nidra
Yoga nidra is a form of yoga developed in the 1960s. Its roots are found in ancient yoga practices that are thousands of years old. Its primary difference is that, unlike sleep meditation, the ultimate goal is not actually sleep. It is to achieve a heightened state of consciousness supported by the deepest possible state of relaxation.
Some have described the yoga nidra experience as being fully alert mentally and emotionally while being physically asleep. I don’t know whether that is true, but it would explain why yoga nidra is often referred to as ‘yogic sleep’.
The Differences in a Nutshell
The practical differences between sleep meditation and yoga nidra become apparent by observing both in action. For example, sleep meditation is practiced either seated or lying down. The Corpse Pose is the preferred position for yoga nidra, but instructors encourage practitioners to select whatever position makes them most comfortable.
Here are some additional practical differences:
- Consciousness – Yoga nidra encourages being fully conscious even while totally relaxed. With sleep meditation, it is understood that the practitioner could fall asleep during the session.
- Methodology – Sleep meditation focuses on mindfulness, breathing, and mental attention. Yoga nidra prefers guided body scans and visualizations.
- Goals – The primary goal of yoga nidra is deep mental and physical relaxation that encourages self-reflection and awareness. Sleep meditation’s primary goal is calming the mind in preparation for restful sleep.
- Outcome – A successful sleep meditation session results in faster sleep onset and reduced stress. A successful yoga nidra practice creates a combination of cognitive and emotional benefits, along with an enhanced sleep experience for some practitioners.
Understanding the differences should make it clear how the two practices can be used in a complementary way. A person could practice yoga nidra for 20-30 minutes during the day and then engage in sleep meditation just before bed.
Few Barriers to Entry
Although sleep meditation and yoga nidra are distinctly different practices, they share something in common: a low entry barrier. Nearly anyone can practice mindfulness and yoga nidra. No expensive equipment is required. You don’t have to sign up with a studio. Best of all, you can utilize either practice regardless of your age and physical abilities. Perhaps you should look into them.