A powerful practice that has been a part of my life for some time is iRest (Integrative Restoration) Yoga Nidra. Although developed by psychologist Dr Richard Miller, it is a modern adaptation of the ancient practice of yoga nidra. iRest is a meditation practice that has been extensively researched, that guides us into a state of deep relaxation while maintaining awareness. To allow for complete physical surrender, iRest is usually practiced lying down, while the mind remains alert and receptive.
The practice is based on ancient yogic teachings but has been adapted to suit modern lives and needs. It’s secular, accessible, and evidence-based, making it suitable for people of all backgrounds and beliefs.
The Ten Steps of iRest
- Find Your Inner Resource: Establishing a place of safety and wellbeing within yourself that you can return to at any time.
- Connect to Your Heartfelt Desire: Connecting with your deepest intention or heart’s desire for your life and practice.
- Set an Intention: Setting a specific intention for your practice session.
- Feel Your Body: Systematically moving awareness through the body, welcoming all sensations.
- Become Aware of Your Breath: Observing the natural flow of breath and energy in the body.
- Welcome Your Emotions: Experiencing and welcoming emotions without trying to change them.
- Witness Your Thoughts: Observing thoughts, beliefs, and memories without judgment.
- Experience Joy: Experiencing innate joy and wellbeing.
- Find Lasting Peace: Set aside thinking and explore the nature of pure awareness.
- Reflect on Your Practice: Integrate and bring the practice’s benefits into daily life.
Benefits of Regular Practice
Research has shown that iRest can help with:
- Stress reduction
- Improved sleep
- Decreased anxiety and depression
- Pain management
- PTSD symptoms
- Enhanced emotional regulation
- Increased resilience
- Deeper self-awareness
- Greater sense of peace
What Makes iRest Unique
Several features distinguish iRest from other meditation practices:
- Non-Dual Approach: iRest recognizes that everything we experience is part of our essential nature, including thoughts and emotions we might typically resist.
- Welcoming Everything: Rather than trying to change or eliminate difficult experiences, iRest teaches us to welcome all aspects of our experience.
- Body and Breath Sensing: The practice emphasizes detailed awareness of physical sensations and breath, helping ground us in present-moment experience.
- Inner Resource: The development of an inner safe haven is a unique aspect that makes the practice particularly helpful for trauma survivors.
If you’re interested in exploring iRest, here are some suggestions:
- Create a Comfortable Space: Find a quiet place where you won’t be disturbed, using whatever props you need to be comfortable.
- Begin with Guided Practice: Start with shorter guided sessions (20-30 minutes) led by a qualified instructor.
- Regular Practice: Try to practice regularly, even if it’s just 10 minutes daily.
- Be Patient: Like any skill, developing meditation practice takes time. Be gentle with yourself as you learn.
The Journey of Integration
One of the most beautiful aspects of iRest is how it naturally integrates into daily life. The skills you develop during practice – such as welcoming experience, staying present, and accessing your inner resource – become available in everyday situations.
Each person’s journey with iRest is unique – there’s no ‘right’ way to practice, and all experiences are welcome. The key is to approach the practice with curiosity and self-compassion. Remember, practices like iRest are essential for self-care, and a way to take responsibility for our wellbeing, while allowing us to show up more fully in our lives and relationships.
