Find Comfort in Yoga Nidra and other Meditation Practices
Set the stage for mind and body to relax.
Awareness
Before you settle in, pause to notice how you feel and determine what will best support your practice in the moment. Where you are, time you have, pain, mood, season, level of stress, illness, what you want to get out of your practice, are a few of the things that can influence how you set yourself up for meditation.
Choose Your Posture
Sitting is helpful if you wish to stay awake. Lying Down is helpful when you desire deeper states of relaxation or to fall asleep.
The most important thing is to minimize the stress on your body and maximize your level of comfort. Use props to feel like your body is being held so that you can let go into them. Being comfortable helps mind and body release stress more quickly.
Lying Down
Lying on the floor is the traditional position for Yoga Nidra guided meditation. In Yoga Nidra we are trying to get to deep states of relaxation, so comfort is important. If the floor is not comfortable (floors can be cold as well as hard), try a couch or bed.
The surface you’re on may dictate how you want to lie down. On the floor I do best lying on my left side, being on my back or right hip can be pretty uncomfortable on hard surfaces. At home, being on carpet and a blanket gives me more options than on a yoga mat on a hard floor.
If you choose to be on your back, on the floor or not, try elevating your knees to relax your back. This can be done with a bed pillow, rolled up towel, a blanket, or yoga bolster. Support your neck with a pillow or a rolled hand towel to help neck and shoulder relax. Something to slightly elevate hands or arms can help wrists and shoulder relax.
Side Lying
When lying on your side pay attention to your shoulders and arms. The bottom arm may be happier if you extended it out and lean back a bit so that you are resting on the shoulder blade and not on side of the shoulder.
For hip comfort, place a pillow or blanket between the knees. In the photo above I have my bottom leg straight with the top brought forward and resting on a pillow. This helps the top hip to relax. Folded blankets, towels, or a yoga bolster can also be used under the leg. I have my foot hanging off the pillow in this picture, sometimes it feels better to have my foot on the pillow. Pay attention to how your body feels.
Behind your back, a pillow or yoga bolster will give the body a bit more support, and help the whole body to relax more deeply. If I’m on my side on my sofa I will still often place a pillow behind my back. Again a rolled towel or a pillow to support the neck will likely be needed to make you comfortable.
Give your body as much support and comfort as you can.
If you are listening to a Yoga Nidra or other guided meditation to fall asleep at bedtime, get in bed as normal and pay attention to how comfortable you really are, make adjustments accordingly.
Seated
Sitting on the floor is the traditional posture for silent meditation but not necessarily a comfortable choice for all bodies. Don’t feel pressured into sitting on the floor, or sitting at all for meditation. Lying down is always an option, especially if you find sitting painful.
Comfort on the Floor
If you choose to sit on the floor, sit on something that will elevate your hips higher than your knees. This could be a meditation cushion, couch cushion, folded towels or blankets. Lean against a wall or piece of furniture if you need back support.
Be mindful of how long you sit on the floor, begin with shorter practices to determine how well it works for your body. If you find it hard to get up afterward, shorten your meditation, shift positions during your practice, or try another position altogether. Stretching and strengthening hip flexors is also important for sitting comfortably.
In a Chair
A chair is often a better choice for seated meditation. I typically prefer to sit in my recliner, with the back slightly reclined, and my legs elevated or in cross leg position. This lets me be comfortable enough for my body to relax, and not as likely to fall asleep as when I’m lying down.
In a chair it’s easy to add in props for greater comfort. Adjust your neck support with a neck pillow or rolled up hand towel. A pillow across your lap or under each arm can help shoulders relax. To relax your back a small pillow, a rolled or folded towel, or a little heat can be nice.
Soothe Your Senses
Choose a comfortable, quiet space, this can be indoors or out. In nice weather, my balcony, in the stillness of early morning, is a favorite spot. A quiet space is helpful, silence phones and other devices, ask people not to disturb you.
Make sure you are warm enough, put on socks, a sweater, a blanket… The body can cool down quickly during Yoga Nidra, so you may want an extra layer handy. If it is hot, a fan may be helpful.
A bit of soft light can help you stay awake. If you want darkness without a fuss, a folded wash cloth or hand towel over your eyes can be nice. For my morning meditation I use an eye pillow that I keep in the freezer. I place a wash cloth under it for just the right amount of coolness on my eyes. It’s soothing, cuts out all the light, and brings down the morning puffiness.
What your skin comes into contact with can be soothing or irritating. Pay attention to the tightness and texture of clothing and blankets, and the firmness or lumpiness of what you are resting on. Change anything that feels irritating or distracting.
Aromas and music can be strong memory triggers, observe how they benefit or hinder your practice. I love essentials but they distract me during meditation. And incense is a huge no for me personally at any time because of the smoke. I typically prefer no music but many people find a little soft background sound helpful. There are no rules, do what works for you.
Prep Your Body
If you are able, do a little stretching or movement to release some tension and make the body more comfortable. A simple stretch of your arms up toward the ceiling, and a gentle turn of your head from side to side can be of great help. A walk in nature, a warm shower or bath are other good ways to begin the unwinding process. And the basics, empty your bladder, drink some water, and have a snack if your stomach is grumbling.
Test it Out
Test out your set up for a few minutes to see how your body settles in. If something doesn’t feel right, adjust. Small changes such as knee and neck support being a little higher or lower can be the difference between pain and comfort.
We meditate to end, or at least minimize our suffering. The more comfortable you become, the easier your meditation practice will become. As meditation becomes easier, life becomes easier. Meditation is a practice, it will not always be perfect, embrace every practice, perfect or not.
Once you’ve found a comfortable set up, try listening to a Yoga Nidra Guided Meditation.
🩷 Christie
Thanks for Reading! Subscribe to receive new posts and support my work.