Falling asleep by yoga nidra also yoga sleep
Yoga
nidra means "yogic sleep" or "sleep of the yogis", it works very
effectively on mental resolve, will power, resolutions and calms you
thus useful for insomnias.
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Yoga nidra makes you falling asleep
Yoga
Nidra, may be rendered in English as "yogic sleep" or "sleep of the
yogis". Yoga Nidra works very effectively on mental resolve, will
power, resolutions and calms you thus useful for insomnias. Many people
testify to the unbelievable power and effectiveness of the resolution
(�Sankalpa�) made during the practice of Yoga nidra. Resolution can
be used to eliminate our negatives and impose positive or overcome
addiction if any or to attain our goal (aim in life).
Many
people in the East and the West are attracted to Yoga Practices, for
they think they can find solution to every problem therein, be it
physical, mental, emotional or spiritual! A great importance is
attached to relaxation techniques that might help a person tensed due
to chronic stressful life style. Yoga Nidra is one such wonderful technique for physical or mental relaxation.
It
is to be understood that ordinary sleep is not relaxation, for tensions
cannot always be resolved completely in ordinary sleep. Although the
word 'Nidra' means sleep, Yoga Nidra is qualitatively different
relaxation. It is a 'sleep' where all the burdens are thrown off to
attain more blissful state of awareness, a relaxation much more intense
than ordinary sleep.
Neuro-physiologic relationship
There
is a close relation between the body and the brain, which is proved by
all scientific means. Various centers in the brain control, modify, and
affect our bodily functions. In fact, there is a center in the brain
for every act, whether willful or reflex, physical or mental.
Stimulation of these centers leads to appropriate action, be it motor,
sensory, secretary, emotive or cognitive. Thus we have a holographic
representation of body on the brain.
It is proved that the left
half of the body is represented in right half of the brain and
vice-a-versa. As far as the muscular actions are concerned, the
representation is in an 'upside down manner'. Thus, at the top of this
part of brain the lowest part of our body (i.e. foot) is represented.
Then comes ankle, leg (calf), knee, thigh, hip, trunk, shoulder, arm,
elbow, wrist, palm, fingers, thumb, then neck, jaw, face, eyes, ears,
tongue, taste, swallowing, etc. The same thing is applicable for
sensations. Stimulation of brain-centers of sensory cortex evokes
sensations on the opposite half of the body.
Yoga Nidra Practice
Yoga nidra
is understandable only after you know about the neuro-physical
relationship of our body. In Yoga Nidra exactly opposite process is
used to make the brain centers active by focusing awareness on the
parts of the body in a definite sequence. Thus, the person tries to
stimulate various parts of the brain by focusing the awareness on the
corresponding parts of the body. By awareness is meant 'attitude of
witness' towards physical or mental actions of the body.
The
procedure is carried out by first doing a few asanas �
practicing a few postures. Then the person lies on his or her back in
totally relaxed posture (Shavasana � posture simulating dead body).
Eyes are lightly closed, arms are kept with palms facing upwards and
fingers are half lifted from the ground, breathing is natural and quiet.
Resolve or Sankalpa
Before
the rotation of awareness the aspirant should make a positive resolve
about the aim in life. The wordings should be clear and precise. It is
not expected that the sadhaka makes minor resolves like, 'I will give
up smoking, or drinking, or tobacco, but he or she should think higher.
A few resolves are:
- I will awaken my Vital potential
- I will be successful in my all undertakings,
- I will achieve total health
- I will be in positive help to others, etc.
Rotation of Awareness
Then
the rotation of awareness begins. You has to just visualize the part of
the body mentioned by the instructor, be that a teacher or a
tape-recorder. The student must not move any part of his body
unnecessarily. Quickly corresponding with the instructions, you have to
shift your awareness from one part to the next. The aspirant should not
imagine the next part before the instructor mentions it. The whole
process is a pleasure and not a burden. There should not be any anxiety
or expectation. The usual pattern is to start focusing awareness in the
following sequence:
First
on the right side, thumb, fingers (one by one), palm of the hand, then
the wrist, the forearm, the elbow, arm, shoulder, right back, hip,
thigh, knee, leg, ankle, foot, great toe, other toes of the right foot.
The same sequence is repeated for the left side.
Then
awareness is focused on the proximity of body with the carpet (ground).
Back of the head, shoulders, back and spine, thighs, heel. Next the
front of the body surface is brought in to awareness: Face, brow, eyes,
nose, lips, mouth, chin, neck, chest, abdomen, upper thighs, legs,
foot, and toes, in that order.
Awareness of the Breath
After
rotation of the consciousness in such a sequence, focusing attention on
the act of breathing completes physical relaxation. One simply
maintains awareness of breath, either at the nostril or of its passage
through the navel and throat.
Relaxation at the emotional level
Next
comes, relaxation at the level of feelings and emotions. Attempt is
made to bring to memory the intense physical and emotional feelings;
they are re-experienced or re-lived, and then effaced. Usually this is
practiced with pairs of two opposite feelings like hot and cold,
lightness and heaviness, pain and pleasure, joy and sorrow, etc.
Relaxation at the emotional level and building up of strong willpower
is the major outcome of this procedure.
Visualization
The
final stage of Yoga Nidra relates to mental relaxation. The aspirant
tries to visualize the objects as described by the instructor. Usually
such images and symbols are chosen that have universal significance. To
quote a few symbols: mountain, river, ocean, temple, church, cross,
saint, flower etc. The practice helps to develop self-awareness and
helps in concentration or dharana ("concentration" or "single focus").
Rarely, even dhyana may be the natural outcome.
Ending the Practice
Once
again the resolve or sankalpa is intently thought of or even
visualized. Thus, consciously one tries to direct the unconscious mind
about the goal in life. This time the unconscious is very receptive and
therefore, may accept the suggestion from the conscious mind with more
intensity. It is claimed that in due course of time, depending upon the
sincerity and regularity of the sadhaka, the resolve bears fruit in
sadhaka's life.
Benefits of Yoga nidra
Yoga
Nidra helps in restoring mental, emotional, and physical health by way
of relaxation, and makes the mind more conducive to pratyahara
('withdrawal of the senses'), dharana, and meditation. Such a practice
helps harmonize two hemispheres of the brain and the two aspects of
autonomous nervous system viz. sympathetic and parasympathetic. The
impressions in the subconscious are brought to surface, experienced and
removed. Thus, the fixation of awareness to the body is replaced with
awareness linked with subtler aspects of prana and spiritual dimensions.
For Yoga nidra audio cassettes, Visit:
- Yoga nidra by Swami Niranjanananda
- Yoga nidra by Swami Satyananda
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