The Transformative Power of Yoga Nidra
It all begins with slowing down.
My introduction to Yoga Nidra
I recently completed a course in yoga nidra online through My vinyasa Practice, based in the US. I had practised yoga Nidra in the past and I was grateful that I had the opportunity to take a deeper dive into the topic and learn more about its origins, how it works, and its benefits. I have realised that many people are unaware that Yoga Nidra exists and, and even more so, its benefits. This was transformative for me so I wanted to share this with my clients and everyone I know! I think some may be surprised to find out that although Yoga Nidra is an ancient tantric practice, Psychotherapist Richard Miller has brought Psychology into the formular and developed a specific type of Yoga Nidra scripts, viRest Yoga Nidra, with the aim of treating symptoms of Post Traumatic Stress Disorder. Of course, this post is only the briefest of introductions into yoga Nidra and I encourage you to do more research if it is something you are interested in.
More about Yoga Nidra: https://youtu.be/qHIVoiwgJVQ
What is Yoga Nidra?
Yoga Nidra also known as Yogic Sleep is a form of guided meditation used to access alternate states of consciousness. The true aim in the practice is not to fall asleep but rather to reach and maintain this sweet spot in-between sleeping and waking consciousness.
Yoga Nidra is closely tied to the Koshas system– in the session the instructor will guide you through each of the layers of the Koshas system; physical , breath, emotional, intellectual and bliss. Through this process we are able to down regulate the nervous system by moving from the thinking mind into a more subtle awareness of our experience, progressively quieting the mind; this is done through the use of breath and body awareness techniques. Research has proven that through the practice of Yoga Nidra brain moves shift into different states. When you begin a Yoga Nidra session, your brain is generally in an active state of beta waves. As you start to slow down and press pause on your day a transitional experience occurs when you are able to shift into an alpha state-the brain wave frequency that links conscious thought with the subconscious mind.
How do you practise?
Yoga Nidra is often offered in studio settings, or online, either alone or paired with yin yoga; Sessions can last between 30-90 mins, but timing can vary largely. It is believed that one hour of yoga nidra is equivalent to four hours of deep sleep in terms of energy and health, and it can be helpful in alleviating exhaustion and fatigue. During the practice of yoga nidra you would typically be lying down. Maybe with a small rolled blanket under the knees and an eye mask, to elevate the experience, if you feel comfortable doing so. I find that this helps me to turn my attention inward and minimise distraction. The instructor would begin to guide you through a meditation following a specific script. The scripts may vary depending on the person teaching and the type of yoga nidra they are teaching; there are 3 main types of yoga nidra: Deep relaxation by Nishla joy Devi, iRest yoga nidra developed by Richard Miller and traditional approach by Swami Satyananda Saraswati. Like I said, even though we want to try not to fall asleep, it is absolutely fine if you do! With practice you will be able to stay present with the meditation and reach the state of Turiya
What are the benefits?
In its simplest form , yoga nidra is a relaxing practice that allows you time to be quiet with yourself. We can take the time we need to give attention to mental stressors as well as physical sensations present in the body. It allows us space and time to get out of the thinking mind into subtler states of being. Visiting these places where the thoughts are less has a long lasting effect. With practice you will become skilled at quieting the mind and being intune with what is present in the body.
If you are interested in trying Yoga Nidra and seeing what it is like for yourself, you can always find Yoga Nidra guided meditations on any platform where you listen to music to hear an example of what it is like. If you are feeling ready to practice in person you can join me at Vea studios in Kreuzberg for a few Sundays September where I will be hosting yin and yoga nidra sessions perfect for beginners, and I hope to have a prenatal and nidra class coming soon.
Hope to see you on the mat sometime!
Transforming trauma: a qualitative feasibility study of integrative restoration (iRest) yoga Nidra on combat-related post-traumatic stress disorder (Stankovic L, 2011)
‘This eight-week study examined the feasibility of offering weekly classes in Integrative Restoration (iRest), a form of mindfulness meditation, to military combat veterans at a community mental health agency in the San Francisco Bay Area. Participants were 16 male combat veterans (15 Vietnam War and 1 Iraq War) of mixed ethnicity, aged 41 to 66 years, suffering from posttraumatic stress disorder (PTSD). The 11 participants who completed the study reported reduced rage, anxiety, and emotional reactivity, and increased feelings of relaxation, peace, self-awareness, and self-efficacy, despite challenges with mental focus, intrusive memories, and other concerns. All participants reported they would have attended ongoing iRest classes at the agency approximately once per week.’
Online Doula Support
Can't find a Doula in your Area?
An Online Doula may be what you are looking for.
People often ask me ‘ what exactly IS a Doula?’ So I thought it was fitting to make my first blog post about my Doula work, especially what my work as an online Doula looks like. In the age of COVID 19 lockdowns one of the many lessons we learned as a society was about access. All of a sudden everything was available online which made it easily accessible for anyone with access to the internet and a computer. This also shaped the way that many professionals worked; services that were traditionally only available face to face like Psychotherapy and Doula support were now suddenly able to expand and take a new shape through the use of technology. This is something that I have integrated into my practice and that I will continue to offer so that I am able to work with clients in Berlin and Beyond. So if you have wanted to work with me but don't live in Berlin keep reading to learn more about my remote services!
What is a Doula and the benefits of having one?
A Birth Doula is a non medical professional who offers, emotional, psychological and practical support around pregnancy, birth and sometimes postpartum. As Full Spectrum Doula this means that I support birth as well as other topics in reproductive health including fertility support, loss or miscarriage, abortion as well as Transition support for Black Trans people. Part of why I decided to offer my services online so that they would be available to Black, POC, Queer and Trans parents wherever they may be. In the rest of this post I will speak primarily about online Birth Doula services but if you are interested in any of the other forms of support please contact me and we can discuss together what this can look like. I'll say how below!
If you're interested in learning more about the benefits of having a Doula check out the Doula & Yoga page on my website for links to articles saying more on this.
How does this work online?
So as an online or remote Doula, my services are essentially the same as in person, the major difference being that we would meet online via zoom or google meets. We could work together wherever you may be based in the world and during our online prenatal sessions we would solidify a birth plan, discuss pain management, comfort measures for labor and delivery. We also make space to address all of your questions and concerns and wishes surrounding labor, delivery, and newborn care. I would also support you in arranging adequate postpartum care or supporting you in finding a postpartum doula in your area. I also offer the possibility to be available to you virtually for your labor and delivery- in this way I would be able to provide you with company, guidance and support when labor were to begin. We can always discuss together how much support you feel you may need. My yoga work is also offered online so we would be able to have bother pre and postnatal 1-1 yoga classes together. A new part of my work focuses primarily on supporting perinatal mental health through the use of EMDR for clients who have experienced trauma related to birth or otherwise. If you are pregnant and interested in Doula and Mental Health support this could be a unique offer for you that would online be accessible to you online - if you are outside of Berlin
Why would I do this?
There are so many reason why someone might choose to work with a Doula online
Your favorite IG Doula does not live in your city
You live in a rural area with limited resources
You are part of a Queer family looking for inclusive and /or Queer support
Maybe you have limited mobility or time in your schedule to make space to meet a Doula in person.
You have chronic illness that makes meeting online easier
And these are just to name a few! Whether you choose to work with a Doula in person or online, the benefits are just the same.
How do I find a Doula?
If you are interested in working online with me be sure to go to the section about my ‘Doula & Yoga’ services page and book a free 30 minute introduction call. There we can get to know each other and discuss what birth support could look like for you. If you are looking for a Doula in your area, I would suggest looking for referrals by speaking to people in your network and hearing their recommendations. Maybe a more detailed blog post on this soon!
Can't wait to connect with you!
Blog Post Title Three
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Four
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.