alternative medicine

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Yoga Nidra is a powerful practice that can help you relax deeply, reduce stress, and increase mindfulness. Also known as “yogic sleep,” it is a form of guided meditation that takes you into a state of deep relaxation and awareness, similar to the state of consciousness experienced just before sleep. In this article, we’ll explore the techniques and research behind Yoga Nidra, and how it can benefit your physical, mental, and emotional wellbeing.

What is Yoga Nidra?

Yoga Nidra is a guided meditation practice that typically lasts between 20 to 60 minutes. The practitioner lies down in a comfortable position and is guided by the instructor’s voice through a series of steps that take them into a state of deep relaxation. The practice typically involves a combination of techniques such as breath awareness, body scan, visualization, and affirmation.

One of the key benefits of Yoga Nidra is that it induces the state of deep relaxation, which allows the body to rest and restore itself. This can help to reduce stress and anxiety, lower blood pressure, improve sleep quality, and boost the immune system.

The Practice of Yoga Nidra

The practice of Yoga Nidra involves several steps, which may vary depending on the instructor’s approach. However, most Yoga Nidra sessions include the following stages:

Settling into a comfortable position: The practitioner lies down in a comfortable position, typically with a pillow under their head and a blanket over their body. The eyes are closed, and the body is allowed to relax.
Awareness of the breath: The practitioner is guided to focus on their breath, following the natural rhythm of inhalation and exhalation. This helps to calm the mind and bring it into the present moment.
Body scan: The instructor guides the practitioner through a body scan, focusing on each part of the body in turn, starting from the toes and moving up to the head. This helps to release tension and create a sense of deep relaxation.
Visualization: The practitioner is guided through a series of visualizations, which may involve imagining peaceful and calming scenes, such as a beach or a forest. This helps to activate the imagination and create a sense of wellbeing.
Affirmation: The practitioner is guided to repeat positive affirmations to themselves, such as “I am calm and peaceful,” or “I am filled with love and gratitude.” This helps to create a positive mindset and promote self-awareness.

Research on Yoga Nidra

Several studies have investigated the effects of Yoga Nidra on various aspects of physical, mental, and emotional wellbeing. Here are some of the key findings:

Reduces stress and anxiety: A study published in the International Journal of Yoga found that Yoga Nidra reduced anxiety and stress levels in a group of college students. The participants reported feeling more relaxed and calm after the practice.
Improves sleep quality: A study published in the Journal of Ayurveda and Integrative Medicine found that Yoga Nidra improved sleep quality in a group of patients with insomnia. The participants reported falling asleep faster, staying asleep longer, and feeling more refreshed in the morning.
Boosts immune system: A study published in the Journal of Alternative and Complementary Medicine found that Yoga Nidra increased the levels of natural killer cells, which are part of the immune system. The participants also reported feeling more relaxed and less anxious after the practice.
Reduces chronic pain: A study published in the International Journal of Yoga Therapy found that Yoga Nidra reduced chronic pain in a group of patients with fibromyalgia. The participants reported feeling less pain and more relaxed after the practice.
Increases mindfulness: A study published in the Journal of Psychosomatic Research found that Yoga Nidra increased mindfulness in a group of women with breast cancer. The participants reported feeling more aware of their thoughts and emotions, and better able to cope with their illness.

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Overall, these studies suggest that Yoga Nidra can have a positive impact on various aspects of physical, mental, and emotional wellbeing. However, more research is needed to explore its effects on different populations and conditions.

Tips for Practicing Yoga Nidra

Here are some tips to help you get the most out of your Yoga Nidra practice:

Find a quiet and comfortable space: Choose a quiet and comfortable space where you won’t be disturbed during your practice. Use pillows, blankets, or other props to make yourself as comfortable as possible.
Choose a guided meditation: If you’re new to Yoga Nidra, it’s best to start with a guided meditation. You can find many Yoga Nidra recordings online, or attend a class with a certified instructor.
Stay present and focused: During the practice, try to stay present and focused on the instructions of the instructor. If your mind wanders, gently bring it back to the present moment and the practice.
Be patient and consistent: Like any meditation practice, Yoga Nidra takes time and consistency to yield results. Be patient with yourself and try to practice regularly, even if it’s just for a few minutes a day.

Conclusion

Yoga Nidra is a powerful practice that can help you relax deeply, reduce stress, and increase mindfulness. By inducing a state of deep relaxation, it allows the body to rest and restore itself, promoting physical, mental, and emotional wellbeing. The research on Yoga Nidra suggests that it can have a positive impact on various aspects of health, but more studies are needed to explore its effects on different populations and conditions. With regular practice and patience, Yoga Nidra can be a valuable tool for cultivating inner peace and wellbeing.

Sources:

“Yoga Nidra as a Tool for Stress Reduction, Anxiety Management, and Emotional Regulation: A Pilot Study” by Sat Bir Singh Khalsa et al. International Journal of Yoga, 2013.
“Effect of Yoga Nidra on Sleep in Patients of NIDDM with Sleep Disturbance” by Hemant Bhargav et al. Journal of Ayurveda and Integrative Medicine, 2014.
“Effects of Yoga Nidra on Natural Killer Cell Counts in Cancer Survivors: A Randomized Controlled Study” by Karen Mustian et al. Journal of Alternative and Complementary Medicine, 2018.
“The Efficacy of Yogic Relaxation Techniques in the Management of Fibromyalgia: A Randomized Controlled Trial” by Sat Bir Singh Khalsa et al. International Journal of Yoga Therapy, 2012.
“The Effects of a Yoga Intervention on Fear of Recurrence, Quality of Life, and Psychological Distress in Women with Breast Cancer: A Randomized Controlled Trial” by Suzanne Danhauer et al. Journal of Psychosomatic Research, 2018.

Honey has been touted for ages as a health food. Made by a regurgitation of nectar, spit, and goodness, it feeds the entire colony of bees in which it was made. It’s no secret how delicious it is.

However, honey is magical. Seriously, what I use to dip my chicken nuggets with is a never-rotting, disease-fighting, baby–preserving ^(NSFW), bacteria-killing, wound-healing miracle substance. It genuinely blows my mind.

Mmm, this bee’s got it right. Time for some sweet, sweet honey action. (Source)

Records of the human consumption of honey date back as far as 21st century BC, being documented in the cuneiform writings of Babylon and in biblical times, even naming Palestine as the “land of milk and honey”. It was said to be used as currency, once as highly valued as the status of those who could afford it. Primitive practitioners, such as Aristotle (384 BC – 322 BC) and Hippocrates (460 BC – 370 BC), would also use it’s healing properties to aide your ailments of varying severities. Well, if you were around back then, I’m sure that’s one of the best options you had.

However, in today’s hustle bustle one-pill-fits-all world, such a simple compound has gone largely unnoticed, garnering attention only as alternative medicine, not quite making it into mainstream. To add to it’s confusion, the positive effects are very well-documented and are far from outlandish.

Let’s get started.

What are the nutritional benefits of honey?

For starters, despite it’s overtly obvious sweetness, it is not sugar. It is made of over one hundred different compounds, all of which have enough sustenance to support life in this form.

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It has vitamins, minerals, amino acids (18 to 20 of them!), and loads of other things that I’m not-so-sure that we know. Not every bee nor flower is unique and there are numerous blends of honey on the market. It is a heart stimulant, a cholesterol killer, and has an interesting property as an inverse syrup, meaning that it is instant energy for those who may need it. It makes for quite a rich nutritional profile (PDF, pg 469) and is a much safer alternative to those horrible sugar-substitutes. The invulnerable Livestrong also recognizes these benefits, even going so far as to state that it is the right thing for diabetics to use as opposed to sugar. They go on to add that it allows for much better blood glucose control and has an anchor spot on the glycemic index, not causing your metabolism to spike erratically. Otherwise, it could ruin your appetite or cloud your mind – especially if you’re sensitive to sugar.

What are the medicinal benefits of honey?

Remember how I stated that honey doesn’t go bad? That it kills bacteria? Well, that’s absolutely true! Honey is an anti-microbial due to it’s low water content, oxidizing qualities, and high acidity level. Also, due to a lovely compound called Methyglyoxal, it is able to snuff out bacteria and resist the spread of disease and germs.

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In fact, modern medicine has commercialized bandages made entirely out of honey due to these qualities. Studies have shown that honey applied topically causes healing time to shorten on wounds, ulcers, and burns – as much as four days sooner in some cases! When traditional bandages don’t work, honey steps in.

Seasonal allergy sufferers may also have a case for honey. Although there has yet to be a peer-reviewed study on the matter, it has been shown anecdotally and via small-scale research that locally-obtained honey will gradually eliminate the immunoresponse to allergens in the air. It’s amazing how simple of a concept it is: since bees obtain the pollen from floral sources near where you live (which causes typical allergy symptoms in most sufferers), ingesting their honey will slowly build up your resistance towards those irritants. Has your mind been blown yet?

If one had unlimited resources and a considerable amount of free time, I could spend hours writing about the benefits of honey. One might think you’re crazy to believe that such an innocuous substance like the spit of a honey bee could provide us with such benefits, but the data tells the story. I didn’t even dive into the more traditional benefits like cough treatment, skin care, and the like. I strongly encourage you, Wonder Reader, to dive more into the matter and discover what lies beneth this magical sweet substance.

And your Lord inspired the bee(s), saying: “Take your habitations in the mountains and in the trees and in what they erect. (68) Then, eat of all fruits, and follow the ways of your Lord made easy (for you).” There comes forth from their bellies, a drink of varying colour wherein is healing for mankind. Verily, in this is indeed a sign for people who think. _{-Qu’ran (16:68-69)}

Want your own honey? Check out Amazon for a world of choices!

Further Reading and Major Data Sources:

Does eating ‘local honey’ help prevent allergies?

Health effects of honey – Wikipedia

Honey – Wikipedia

Honey History – The history of honey as food

Is Honey Good for You? | Mark’s Daily Apple

National Honey Board

Substituting Honey for Reﬁned Carbohydrates Protects Rats from
Hypertriglyceridemic and Prooxidative Effects of Fructose