Yoga Nidra
Yoga Nidra: Your guide to deep relaxation
I am not into a lot of touchy-feely bullshit, I worked as a soldier doing hard shit, I only wish I had discovered this 20 years earlier.
Try Lizzy Hill - this links to her you tube channel I listen to this same video or her longer 45min video
Unlike traditional meditation, which requires focused attention, yoga nidra is a more effortless approach. Imagine lying down on deck beneath the starlit sky, lulled by the gentle rocking of the boat. Through the calming voice of a guide (a recording), you'll be systematically led through visualizations, body scans, and breath awareness exercises. This gentle process allows you to enter a state of deep relaxation that surpasses even the deepest sleep, I learned this technique from an ex-special forces hard-drinking mate of mine who turned yogi to try and recover from life-changing injuries, it worked for him, for me and many others, I enjoy Lizzy Hills voice, its very relaxing.
However, unlike drifting off to sleep, yoga nidra keeps your mind tethered to the present moment. You remain aware and receptive to the guided instructions, even as your body experiences profound rest. This state of conscious awareness allows you to integrate the positive effects of the practice into your waking life, making you a more centered and resilient sailor.
The Benefits: Charting a Course Towards Improved Relaxation
Just like a well-rested crew performs better, yoga nidra offers a multitude of benefits for sailors:
Deep Relaxation: Say goodbye to the tension that builds up from navigating rough seas or long stretches on watch. Yoga nidra allows your body to truly unwind, releasing stress hormones and promoting a sense of calm.
Stress Management: The ocean can be unpredictable, and the constant worry about weather and navigation can take its toll. Yoga nidra offers a powerful tool to manage stress, fostering inner peace and emotional resilience.
Improved Sleep: The gentle rocking of the boat might lull you to sleep, but true deep sleep can be elusive on a voyage. Yoga nidra can significantly improve sleep quality by calming the mind and promoting relaxation before you hit the sack.
Enhanced Focus and Alertness: Being alert and focused is crucial for safe sailing. Deep relaxation allows the mind to defragment and process information more effectively, leading to improved focus and better decision-making on deck.
Pain Management: Sailing can be physically demanding. Yoga nidra can be helpful in managing chronic pain, allowing you to move with greater ease and enjoy the experience of being on the water.
Inner Strength and Confidence: The vastness of the ocean can feel both awe-inspiring and intimidating. Yoga nidra cultivates a sense of inner awareness and confidence, allowing you to navigate the challenges of sailing with a sense of calm determination.
Yoga Nidra: A Simple Guide
The beauty of Yoga Nidra lies in its simplicity. Here's how to practice it on deck or in your cabin, even with limited space:
Preparation:
Find a quiet corner on deck or a comfortable spot in your cabin.
If space is limited, you can even practice lying down on a rolled-up sail or a pile of cushions.
Cover yourself with a light blanket if the night air is cool.
Close your eyes or soften your gaze downwards.
The Practice:
Set an Intention (Sankalpa): Briefly consider what you wish to gain from your practice. This could be a desire for relaxation, improved sleep, or a sense of inner peace before a challenging watch.
Body Scan: The guide (recording or a crew member) will lead you through a systematic body scan, bringing your awareness to different parts of your body and inviting relaxation. Imagine the gentle rocking of the boat massaging away tension.
Breath Awareness: Focus your attention on your breath, observing its natural rhythm without trying to control it. Let the sound of the waves synchronize your breath, creating a sense of rhythmic calmness.
Visualizations: The guide may introduce visualizations to deepen your relaxation and explore specific themes. Imagine yourself sailing on calm seas, feeling confident and in control.
Counting: Counting silently from one to a specific number and back can be used to anchor your attention and deepen your relaxation. Imagine counting the stars in the night sky, each number bringing you closer to a state of peace.
Returning to the Breath: The practice will conclude by gently bringing your awareness back to your breath, feeling the rise and fall of your chest with each wave.
After the Practice:
Shut your eyes and enjoy a far deeper more peaceful sleep