Yoga Nidra is a deep relaxation practice. It systematically relaxes the whole
body and mind. It rejuvenates and liberates energy deep within the tissues it
also has the powerful potential to strengthen and expand consciousness.
Yoga Nidra was constructed by Swami Satyananda about 35 years ago. The development
of yoga nidra incorporated features from the tantric practice called nyasa.
Nyasa was a practice whereby the practitioner mentally placed mantras within
the body parts, this rotation of consciousness throughout the body inspired
the similar stage in yoga nidra.
The Yoga Nidra
practice exists today with 8 clearly defined stages; some stages of the Yoga
Nidra practice deepen pratyahara. Pratyahara is an effect as well as a state
which is induced by the withdrawal of awareness from sensory perception. Yoga
Nidra is best done as a guided practice, that is, with an experienced yoga teacher
who verbally delivers the instructions.
Yoga Nidra in More Detail (Stages)
Internalisation
The practice starts by settling the body and getting comfortable in Shavasana
or another suitable relaxation position.
Gross to subtle is the reoccurring theme in Yoga Nidra. This systematic method
induces a calm state of mind. What happens is the mind loses interest in the
static use of active sensorial cognition and it automatically introverts - thus
deepening pratyahara. So the mind is becoming still and quiet and is internalizing.
Sankalpa
The next stage introduces the sankalpa this is where the mind is creatively-focussed
in a positive way by the will of the practitioner. A sankalpa is similar to
a positive affirmation or resolve. Yoga Nidra induces a receptive calm state
of mind which is perfect for making convictions of transformation. When the
willpower has power behind it - anything is possible. It is said that everything
can fail except for the sankalpa. The sankalpa never fails; it is the essence
of both energy and consciousness. A sankalpa connects you with your creative
potential and should be given ample space in the consciousness to manifest.
So think about your sankalpa carefully and then nurture it.
Rotation of Consciousness
After the sankalpa the third stage commences with the rotation of conscioussness
throughout different parts of the whole body. The technique is to take the awareness
to the body part mentioned, feel the part, see it in the minds eye and mentally
repeat the parts name. This is done comprehensively through the whole body starting
from the right hand thumb and traveling throughout until the whole body is experienced
as one cohesive unit. This again deepens pratyahara because the body falls asleep
while the awareness remains. A distinction between mind and body is revealed
and a duality becomes apparent. This is true relaxation.
In Yoga Nidra, because you are actively involved in the practice you are actually
relaxing your mind simultaneously. That is why some people sometimes find it
challenging to stay awake.
Breath Awareness
The next stage is awareness of the breath. There are a number of different ways
this stage is taught but in general the awareness is kept on the inhalation
and exhalation of the breathing process. This promotes relaxation and increases
concentration as well as having profound effects of subtle energetic levels
throughout the entire body and mind.
Manifestation of Opposites
In the next stage feelings and emotions are created and witnessed. Feelings
of opposites; hot and cold, light and heavy and the like are mentally created
by the use of willpower. This renders the mind resilient and powerful due to
the mind remaining relaxed throughout differing experiences of feelings. This
is a great gift when difficult situations in life do not affect the inner calm
which is cultivated by Yoga Nidra.
Creative Visualization
Next stage is visualization. Here, certain archetypal imagery and shapes and
colours are manifested in the minds eye. This stage has multiple purposes but
it primarily directs the mind to concentration and the state of meditation known
as dhyana.
Sankalpa
The sankalpa is a repeated stage again at the end of the practice.
Externalisation
After the sankalpa the practitioner externalizes the
awareness up and out of the calm and deep recesses of the mind and onto the
breath, the body and finally to the environment. The aim here is to become present so that the practitioner can get on with their day.
There are eight stages in Yoga Nidra, four of which are essential for the practice
to- actually be Yoga Nidra. The essential stages are; settling or internalization,
rotation of consciousness, breath awareness and externalization
Benefits
Yoga Nidra has so many benefits, because it releases stress and tension the
whole personality is given the opportunity to transform from within. The outcome
is a more relaxed and natural feeling of well-being.Yoga nidra has the potential
to relax the entire body, increase knowledge, memory, creativity and to transform
one's nature. This practice gives life changing benefits. But it should be considered
that the effect of this practice is like a well maintained flower garden. If
you neglect the practice the garden's beauty will fade out. So it is best to
practice daily.
View Yoga Nidra practice MP3s
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