Yoga Nidra

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The term yoga nidra is derived from Sanskrit words, yoga meaning union or one-pointed awareness, and nidra meaning sleep. As the name suggests, it is yogic sleep i.e. sleep with awareness. In yoga nidra one has to just lie down in shavasana and listen to the instructions. It is a systematic method of complete relaxation. At the end of the session one attains complete relaxation at the physical, mental and emotional level. It alters the state of consciousness. One feels a deep meditative state of consciousness.

Yoga Nidra, at the most basic level is a very effective technique for relaxation and at the most advance level it is one of the best meditation practices and is said to be the doorway to samadhi. It is a state of conscious deep sleep. During the practice of yoga nidra, one appears to be sleep, but the consciousness is functioning at the deeper level of awareness. Normally when we sleep, we lose track of the self and cannot utilize this capacity of mind. Yoga nidra enables the person to be conscious in this state and nurture the seed of great will power, inspire the higher self, and enjoy the vitality of life.

During the practice of yoga nidra, one is not only relaxing, but restructuring and reforming the whole personality from within. Like the mythological phoenix, with every session one is actually burning the old samskaras, habits and tendencies in order to be born anew. This process is quicker than other systems that work on an external basis. It is the most powerful method for reshaping the personality.

Yoga nidra has widespread application in the management of all kinds of diseases because the primary condition required for healing is deep rest. It is the ultimate method of inducing profound relaxation and deep rest. Resting the body-mind is the fundamental basis on which true and deep healing takes place. It uniquely unwinds the nervous system, which is the foundation of a person’s well-being. Yoga nidra can be utilized either by itself, or in conjunction with other conventional forms of medical therapy. It has been found useful in both acute and chronic conditions, especially in the degenerative and stress-related conditions such as hypertension, coronary disease and arthritis. Diseases with a high psychosomatic component such as asthma, peptic ulcer and migraine headache respond favorably to yoga nidra therapy.

The practice of yoga nidra is very versatile and can be applied to almost all spheres of life. A student can use it to excel in his studies. A sportsperson can use it to reach optimum level of performance. In fact it can be used by anyone to excel in their chosen profession. This is done by programming the mind in the sankalpa or the stage of resolve of yoga nidra (the various stages are explained later). Because in the deep relaxation state of yoga nidra, the mind is in a state between sleep and wakefulness and its receptivity is manifold more than its receptivity in wakeful state. The secret is that the subconscious mind is at front in this state while the conscious mind takes the back seat. The subconscious mind is a very obedient disciple and immediately carries out the orders that one puts to it. Whatever impression one plants within the subconscious mind cannot be rejected. It will grow and the fruits will enrich every aspect of life.

Of the three states of consciousness, waking, dreaming and deep sleep, as expounded in the Upanishads, yoga nidra refers to the conscious awareness of the deep sleep state, referred to as prajna in Mandukya Upanishad. This is the third of the four states of consciousness of Om mantra, relating to the state represented by the M of Om. The four states are waking, dreaming, sleep and turiya, the fourth state.

Stages in Yoga Nidra

Preparation for the Practice: Yoga nidra is performed in shavasana, which minimizes touch sensations by eliminating contact between the limbs of the body. Fingertips, which are extremely sensitive organs of touch, are kept away from the floor by turning the palms of the hands upwards. Light, loose clothing should be worn. The room should be neither hot nor cold, and there should be no breezes or drafts directed toward the body. Sight stimuli are eliminated by simply closing the eyes.

Sankalpa or Resolve: The sankalpa or resolve should be chosen very carefully. The wording should be positive, precise and clear, otherwise it will not penetrate the subconscious mind. Only one sankalpa should be chosen at a time according to one’s needs and inclinations. Once the sankalpa has been chosen it should not be changed till it bears fruits. The result depends on the nature of the resolve, the degree to which it is planted in the subconscious, and sincerity and deep felt need to attain the goal of one’s sankalpa.

Rotation of Consciousness: The consciousness is rotated through different parts of the body. The rotation should proceed in a definite sequence, beginning with the right thumb and ending with the little toe of the right foot, then the circuit from the left thumb to the little toe of the left foot. Subsequent circuits proceed from the heels to the back of the head, and from the head and individual facial features to the legs.

Awareness of the Breath: In this stage one simply maintains awareness of the breath; there should be no attempt to force or change it. One may watch the breath in the nostrils, in the chest, or in the abdomen. Awareness of the breath not only promotes relaxation and concentration, but also awakens higher energies and directs them to every cell of the body.

Feelings and Sensations: Next comes relaxation on the plane of feelings and emotions. Feelings that are intensely physical or emotional are recalled, experienced fully and then removed. This brings about emotional relaxation by means of catharsis, as memories of profound feelings are relived. This is practiced with pairs of opposite feelings, such as heat and cold, heaviness and lightness, pain and pleasure, joy and sorrow, love and hate. The pairing of feelings harmonizes the opposite hemispheres of the brain.

Visualization: This stage induces mental relaxation. The practitioner visualizes the images named or described by the instructor. Since the images that are used have universal significance and powerful associations, they bring the hidden contents of the deep unconscious into the conscious mind. The practice of visualization develops self-awareness and relaxes the mind. It leads the mind to concentration or dharana. In advanced stages, visualization develops into dhyana or pure meditation.

Sankalpa or Resolve: The resolve is repeated for reinforcement. The resolve made at the beginning of the practice is like sowing a seed, and the resolve at the end is like irrigating it.

Ending the Practice: The practice of yoga nidra is concluded by gradually bringing the mind from the condition of psychic sleep to the waking state.