TYPES OF SANKALPA
1. Vyavahārika Sankalpa (Practical / Worldly Resolve) •These relate to daily life, health, relationships, or career. •They help to bring balance, stability, and well-being. Examples: 2. Ādhyātmika Sankalpa (Spiritual Resolve) •These go deeper, focusing on inner transformation, liberation (moksha), or union with higher consciousness. •They guide the practitioner towards self-realization and spiritual awakening. Examples: 3. Therapeutic Sankalpa (Healing Intention) •Used in Yoga Nidra therapy, Mudra therapy, or healing practices. •Helps address emotional wounds, trauma, or physical imbalances. Examples: 4. Paropakārika Sankalpa (Altruistic / Service-Oriented Resolve) •Intention directed not only for the self, but for the well-being of others and the world. Examples: 5. Mahā-Sankalpa (Highest Soul Resolve) •The deepest, most universal Sankalpa that transcends personal desires. •Related to the recognition of Sat-Chit-Ānanda (existence, consciousness, bliss). Examples: 2. POSTURES FOR YOGA NIDRA In Yoga Nidra, the focus is on relaxation, so the posture should be comfortable and promote stillness. Here are the main postures that can be used during the practice: 1. Savasana (Corpse Pose) This is the most commonly used posture for Yoga Nidra because it promotes total relaxation of the body. How to do it: Support: If you feel discomfort in your lower back, place a rolled blanket or bolster under your knees. A small pillow or cushion can be used under the head if needed. 2. Side-Lying (For Pregnancy or Lower Back Issues) This is an excellent alternative to Savasana, especially for pregnant women or those who find lying on their back uncomfortable. How to do it: This posture helps reduce pressure on the back and promotes comfort. 3. Seated (For Those Unable to Lie Down) Though less common, Yoga Nidra can also be practiced in a seated position if lying down is not possible due to health conditions. How to do it: 4. Reclined on a Bolster or Elevated Upper Body This variation is good for people with respiratory issues or those who feel discomfort lying flat. How to do it: •This posture provides a gentle lift that can make breathing easier and reduce strain on the lower back. 5. Legs Up the Wall (Viparita Karani) This is a more restorative posture that can also be used for Yoga Nidra to promote relaxation and circulation. How to do it: •This posture helps relieve tired legs and calm the nervous system. 6. Chair or Recliner For those with limited mobility or injuries, using a reclining chair or any supportive chair can be an excellent alternative. How to do it: Tips for Maintaining Comfort: •Props: Use blankets, bolsters, pillows, or eye masks to make the posture as comfortable as possible. •Blanket: The body cools down during Yoga Nidra, so covering yourself with a blanket can help maintain comfort. •Minimal Movement: Once settled, try to remain as still as possible to allow the mind to fully relax without the distraction of body movements. While Savasana is the most traditional and widely recommended posture for Yoga Nidra, the key is finding a posture that allows you to fully relax without discomfort.
HOW TO CHOOSE SANKALPA
1. Understand What Sankalpa Is •Sankalpa is a short, positive statement you repeat to yourself in a deeply relaxed or meditative state. •It should reflect your highest truth, inner potential, or a transformative desire, not just a fleeting want. •It’s not about external achievement but aligning with your deeper self. 2. Qualities of a Good Sankalpa •Positive: Phrase it as if it’s already true (e.g., “I am healthy” not “I don’t want illness”). •Present Tense: State it as if it’s happening now. •Short & Clear: A single sentence or even a few words. •Heartfelt: It must resonate emotionally, not just intellectually. •Transformative: It should guide your growth, not just satisfy egoic desires. 3. Ways to Discover Your Sankalpa •Listen to the Heart, Not the Head: Instead of “What should I want?”, ask “What do I deeply long for?” •Reflect on Life Themes: Health, peace, courage, self-love, healing, clarity, purpose. •Notice Repetition: If a thought or desire keeps returning in your practice, it may be your Sankalpa. •Connect with Values: Example—if kindness matters deeply to you, your Sankalpa could be “I live with compassion.” •Use Stillness: Sometimes the right Sankalpa arises naturally in deep relaxation. 4. Examples of Sankalpas • “I am healthy and whole.” • “I live with peace and compassion.” • “I am confident and courageous.” • “I trust the flow of life.” • “I radiate love and joy.” • “I awaken to my true self.” 5. Common Mistakes to Avoid •Don’t make it a wish (e.g., “I want money”). Make it a truth (“I am abundant”). •Don’t make it too complicated. Keep it simple. •Don’t change it too often—stick with one until it takes root. 6. Living with Your Sankalpa •Repeat it at the beginning and end of Yoga Nidra or meditation. •Feel it with emotion and belief. The feeling is more powerful than the words. •Let it slowly shape your choices and mindset in daily life. Think of Sankalpa as planting a seed. Your practice waters it, your belief gives it sunlight, and over time, it grows into lived reality.
BRAIN WAVES AND STATES OF CONSCIOUSNESS
Brain waves are electrical impulses in the brain that reflect different states of consciousness. Understanding these brain wave patterns helps in comprehending how various mental states, such as relaxation, sleep, and deep meditation, influence cognitive and physiological processes. Here’s an overview of the different brain wave states and their associated states of consciousness: 1. Brain Wave Patterns 1.1. Delta Waves (0.5 – 4 Hz): •Associated States: Deep sleep (slow-wave sleep), deep relaxation, and unconsciousness. •Characteristics: Delta waves are the slowest brain waves, indicating the deepest state of rest and recovery. They are crucial for restorative sleep and healing. •Functions: Delta waves promote physical regeneration and immune system function. They are also associated with deep, unconscious processes and healing. 1.2. Theta Waves (4 – 8 Hz): •Associated States: Light sleep, deep relaxation, meditation, and creative states. •Characteristics: Theta waves are present during the early stages of sleep and during deep relaxation or meditation. They are linked to emotional processing, creativity, and intuition. •Functions: Theta waves facilitate deep relaxation, emotional release, and enhanced creativity. They play a role in accessing subconscious material and states of heightened intuition. 1.3. Alpha Waves (8 – 12 Hz): •Associated States: Relaxed wakefulness, calm, and meditative states. •Characteristics: Alpha waves are prominent when the mind is relaxed but alert, such as during meditation or light contemplation. They are often associated with a state of relaxed focus. •Functions: Alpha waves are associated with relaxation, mental coordination, and the ability to access creative thoughts. They promote a calm state of mind and improve cognitive function. 1.4. Beta Waves (12 – 30 Hz): •Associated States: Active thinking, problem-solving, and focused attention. •Characteristics: Beta waves are prominent during periods of active mental activity, such as focused concentration, decision-making, and problem-solving. They are linked to alertness and cognitive processing. •Functions: Beta waves support active mental processes, logical reasoning, and problem-solving. They are essential for maintaining attention and engaging in complex cognitive tasks. 1.5. Gamma Waves (30 – 100 Hz): •Associated States: High-level cognitive functioning, information processing, and peak states of consciousness. •Characteristics: Gamma waves are the fastest brain waves and are associated with high-level cognitive functioning, such as complex problem-solving, sensory perception, and peak experiences. •Functions: Gamma waves support advanced cognitive functions, integration of sensory information, and heightened awareness. They are linked to states of peak performance and higher consciousness. 2. States of Consciousness 2.1. Waking State: •Brain Waves: Predominantly beta waves during active tasks, with alpha waves during relaxed wakefulness. •Characteristics: In the waking state, individuals are alert, engaged in tasks, and actively processing information. The mind is focused, and cognitive functions are at their peak. 2.2. Relaxed State: •Brain Waves: Alpha waves are predominant, with occasional theta waves during deep relaxation or meditation. •Characteristics: In this state, the mind is calm and relaxed, often achieved through practices such as meditation, deep breathing, or Yoga Nidra. The body is in a state of rest, and the mind is less focused on external stimuli. 2.3. Meditative State: •Brain Waves: Alpha and theta waves are often present, with potential shifts to delta waves during deep meditation. •Characteristics: During meditation, the mind may enter a state of deep relaxation and introspection. This state is characterized by a heightened sense of awareness, reduced mental chatter, and access to deeper layers of consciousness. 2.4. Sleep States: •NREM Sleep: Includes stages with delta and theta waves, with deeper stages (slow-wave sleep) showing predominant delta waves. •REM Sleep: Characterized by rapid eye movements, vivid dreams, and a mix of theta and beta waves. •Characteristics: Sleep is divided into NREM and REM stages. NREM sleep includes restorative deep sleep (delta waves) and lighter stages (theta waves). REM sleep involves active brain activity and dreaming. 2.5. Altered States of Consciousness: •Brain Waves: Varies based on the nature of the altered state, including combinations of alpha, theta, and gamma waves. •Characteristics: Altered states of consciousness, such as those induced by hypnosis, trance, or psychedelic experiences, can involve a unique combination of brain wave patterns and sensory perceptions. These states often lead to profound shifts in awareness and perception. 3. Applications and Implications 3.1. Mental and Emotional Health: •Relaxation and Stress Reduction: Practices that promote alpha and theta waves, such as meditation and Yoga Nidra, can enhance relaxation, reduce stress, and improve overall mental health. •Emotional Processing: Theta waves facilitate emotional processing and healing, making practices that engage theta waves useful for addressing emotional issues and trauma. 3.2. Cognitive Performance: •Focus and Problem-Solving: Beta waves support cognitive tasks that require focus, problem-solving, and analytical thinking. Techniques that optimize beta wave activity can enhance cognitive performance and productivity. 3.3. Peak Performance: •Enhanced Awareness: Gamma waves are associated with peak cognitive performance and heightened awareness. Practices that engage gamma waves can support advanced cognitive functions and peak experiences.
Human Brain Structures & Yoga Nidra
•Prefrontal Cortex: The prefrontal cortex, involved in executive functions and decision-making, becomes less active during relaxation, allowing for reduced cognitive load and stress. •Amygdala: The amygdala, which is involved in emotional responses and stress, becomes less active during relaxation, contributing to reduced feelings of anxiety and fear. 4. Hormonal Changes 4.1. Cortisol Levels: •Reduction: Relaxation techniques help lower cortisol levels, which are often elevated during stress. Reduced cortisol levels contribute to a sense of calm and well-being. 4.2. Oxytocin: •Increased Levels: Relaxation and positive social interactions can increase oxytocin levels, which promote feelings of trust, connection, and relaxation. 5. Psychological and Emotional Impact 5.1. Stress Reduction: •Decreased Anxiety: Relaxation techniques help in reducing symptoms of anxiety by calming the mind and body, leading to improved emotional regulation. •Improved Mood: Regular relaxation practice can enhance mood and overall emotional well-being by reducing stress and promoting relaxation. 5.2. Enhanced Resilience: •Coping Mechanisms: Effective relaxation techniques contribute to improved resilience and coping mechanisms, helping individuals manage stress more effectively. 6. Cognitive and Emotional Impact: •Stress Reduction: By promoting a state of deep relaxation, Yoga Nidra helps reduce mental stress and anxiety. This can lead to improved emotional regulation and cognitive function. •Improved Sleep Quality: The relaxation induced by Yoga Nidra can enhance sleep quality and address issues related to insomnia. 7. Musculoskeletal System 7.1. Muscle Relaxation: •Reduced Muscle Tension: The deep relaxation achieved during Yoga Nidra helps reduce muscle tension throughout the body. This can alleviate physical stress and discomfort. •Improved Flexibility and Posture: Regular practice may contribute to improved flexibility and posture by promoting overall muscle relaxation and reducing physical strain. 7.2. Circulatory System: •Enhanced Blood Flow: With reduced muscle tension and improved relaxation, blood circulation can be enhanced, supporting better delivery of oxygen and nutrients to tissues and organs. •Lowered Blood Pressure: The activation of the parasympathetic nervous system helps lower blood pressure, which can benefit cardiovascular health. 8. Endocrine System 8.1. Hormonal Balance: •Reduction in Stress Hormones: As mentioned, Yoga Nidra helps lower cortisol levels, which can counteract the effects of chronic stress on the body. •Balance in Other Hormones: The relaxation response may also influence other hormones related to stress and well-being, such as adrenaline and norepinephrine. 8.2. Improved Immune Function: •Enhanced Immune Response: By reducing stress and promoting relaxation, Yoga Nidra can support a balanced immune system, potentially improving the body’s ability to respond to illness and maintain overall health. 9. Sensory and Cognitive Processes 9.1. Heightened Sensory Awareness: •Body Awareness: The practice of body scanning and breath awareness in Yoga Nidra enhances sensory perception and body awareness, contributing to a deeper understanding of physical and emotional states. •Enhanced Mindfulness: The focus on relaxation and conscious awareness supports mindfulness and a heightened sense of presence. 10. Cognitive Clarity: •Mental Relaxation: Yoga Nidra fosters a state of mental relaxation that can improve cognitive function, concentration, and emotional stability. •Access to Subconscious: The practice may facilitate access to subconscious material, aiding in personal insight and emotional processing. 11. Neurological and Physiology of Yoga Nidra Neuroplasticity: • Regular Yoga Nidra practice can influence neuroplasticity, which is the brain’s ability to reorganize itself by forming new neural connections. This can help in rewiring negative thought patterns, reducing stress, and promoting emotional resilience. The anatomy and physiology of relaxation involve a complex interplay between the autonomic nervous system, brain activity, hormonal changes, and psychological processes. During relaxation, the parasympathetic nervous system is activated, leading to decreased heart rate, blood pressure, and muscle tension. Brain activity shifts to alpha and theta waves, while neurotransmitters and hormones such as serotonin, dopamine, and oxytocin are positively impacted. Relaxation techniques like Yoga Nidra facilitate these physiological changes, promoting overall well-being, stress reduction, and emotional balance.
Mandukya Upanishad
3.3. Introduction The Upanishads constitute the end part of the four Vedas namely the Rigveda, Yajurveda, Samaveda and Atharvaveda. Hence, they are also known as Vedanta, meaning the end of the Vedas (Veda + Anta). The meaning of the word Upanishad Two possible, traditional meanings have been ascribed to the word Upanishad. According to the first, Upanishad (upa+ni+sad) means sitting near or down. It refers to the way the Upanishads were taught to the students in ancient India. Since the knowledge was taught to students who sat near the master, at a lower level or at his feet, while the master sat on a higher seat (asana), his teaching was called Upanishad. Essence of Upanisad Upanishad means the knowledge which destroys the bonds of ignorance and leads to liberation. The knowledge of the Upanishads is essentially the knowledge of Supreme Self (Brahman) and the individual Self (Atman). Knowledge of these two eternal realities is considered true knowledge or pure knowledge (sat), in contrast to the worldly knowledge (asat) which is temporary and which leads to ignorance, delusion and bondage to the cycle of births and deaths. Since the knowledge of the Upanishads destroys ignorance, it is considered liberating knowledge. Mahavakyas such as aham brahmasmi (I am Brahman), prajnanam brahma (Brahman is intelligence), tat tvam asi (you are that). 3.4. Mandukya Upanishad The Mandukya Upanishad (the four states of consciousness) The Mandukya Upanishad belongs to the Atharvaveda. Although it contains only 12 verses. This Upanishad became the basis for the emergence of the Advaita Vedanta or the philosophy of monism, according to which Brahman alone is the truth and the rest is an illusion. The Upanishad deals with the symbolic significance of the sacred syllable Aum and its correlation with the four states of consciousness, namely the wakeful consciousness, dream state, the state of deep sleep or dreamless sleep and the state of transcendental consciousness in which all divisions and duality disappears and the self alone exists in its pure state, all by itself. 1. Wakefulness—Jagrat (Vaisvanara is the first stage – A) Consciousness In this state, atman (the Supreme Self) is mainly mis-identified with annamaya kosha (the “sheath composed of food”—the physical body). Thus, the jiva (soul) travels in objectivity and becomes an object itself, mostly ignoring its subjective consciousness. In the waking state, the jiva is caught up with objects (both external and internal) and loses the awareness of its true nature as pure “subject.” “Seven limbs”: The word limbs is used here to denote parts of the body. The seven limbs are the head, the eyes, the mouth, the breath, the middle part of the body, the kidney, and the feet. They have their counterparts in the universe, namely the heavens, the sun, fire, air, akasa (space), water, and earth. “Nineteen mouths”: Namely, the five organs of perception (hearing, touch, sight, taste, and smell), the five organs of action (the organs of speech or the tongue), hands (for grasping etc.), feet (for locomotion), generation (for procreation), and excretion, the five pranas (the vital breath in its five aspects: prana, apana, vyana, samana, and udana), the mind (manas), the intellect (buddhi), I-consciousness (ahamkara), and the mind-stuff (chitta). These are, as it were, the mouths or organs by means of which the waking person (Vaisvanara) experiences gross objects. Like the seven limbs, these also are superimposed through avidya (ignorance), upon Atman. The etymological meaning of the word ‘Vaisvanara’ is “common to all men”. 2. Dreaming—Svapna(Taijasa is the second stage- U) Sub-Consciousness The dream state is the state in which the Supreme Self is mainly misidentified with pranamaya kosha (the “sheath composed of life force”) and manomaya kosha (the “sheath composed of mind”). Thus, the jiva travels in the cognitive world (the imaginative world of dreams), becomes one with that realm, and loses the consciousness of atman (pure subjectivity). Sometimes while in svapna, atman is misidentified with vijnanamaya kosha (the “sheath composed of intellectual knowledge and understanding”) and then there are lucid dreams. In the dream state, the jiva is caught up with internal objects and loses sight of its true nature as pure “subject.” This physical sensation is absent in the state of dream, but three of the koshas operate in dream. All the five are operative in the waking condition, concentrating their action mostly on the physical body. The physical body is not operative in the dream state, but the vital, the mental and the intellectual sheaths are active. The prana is there, the mind is there, and the intellect is there, in a diminished intensity. We breathe, we think and we understand in the state of dream. 3. Deep Sleep—Sushupti(Pragna the third stage – M) Un-Consciousness In deep sleep, the Supreme Self is mainly misidentified with anandamaya kosha (the “sheath composed of bliss”—the causal body). The soul travels in a subjective world without being conscious of it, and becomes one with that unconscious subjectivity. Because this state is related to a body, it still has a fine veil of an objective character, but the content of the experience is just bliss. In deep sleep, the jiva is free from objects but has not yet transcended itself. That means the prana, manas and buddhi are all active in the state of dream minus the physical element – namely, the body consciousness. In the state of deep sleep, none of these are active. Neither the body is operative there, nor the mind, nor the intellect, nor is there any consciousness that we are even breathing. The consciousness is withdrawn entirely from all the sheaths – physical, vital, mental and intellectual. There is only one sheath operating in the state of sleep. That is the causal sheath – the anandamaya kosha, as it is called in Sanskrit. 4. Turya (Turiya fourth sate – om) Super-Consciousness Turya is the state in which there is no identification with any of the koshas. Instead, there is perfect, pure awareness of Awareness. Thus, there are no incorrect identifications, and avidya (ignorance) vanishes. Only when
ANATOMY AND PHYSIOLOGY OF YOGA NIDRA
I. Anatomy and Physiology of Relaxation Understanding the anatomy and physiology of relaxation involves exploring how the body and mind respond to relaxation techniques, including practices like Yoga Nidra. Here’s a detailed look at the physiological and anatomical processes involved in relaxation: 1. Autonomic Nervous System (ANS) 1.1. Sympathetic Nervous System (SNS): •Fight-or-Flight Response: The SNS is responsible for the body’s acute stress response, which prepares the body for “fight or flight” situations. It increases heart rate, blood pressure, and releases stress hormones like adrenaline and cortisol. •Activation: During periods of stress, the SNS is activated, leading to physiological changes such as increased muscle tension and heightened alertness. 1.2. Parasympathetic Nervous System (PNS): •Rest-and-Digest Response: The PNS counteracts the effects of the SNS by promoting relaxation and recovery. It decreases heart rate, lowers blood pressure, and promotes digestion and energy conservation. •Activation in Relaxation: Practices that induce relaxation, such as Yoga Nidra, activate the PNS, leading to a state of calm and restoration. 2. Physiological Changes During Relaxation 2.1. Heart Rate and Blood Pressure: •Reduction: During relaxation, heart rate and blood pressure typically decrease. This is due to the activation of the PNS and the reduction in the secretion of stress hormones. •Heart Rate Variability (HRV): Increased HRV is often associated with relaxation and a well-functioning PNS. Higher HRV indicates greater resilience to stress and improved emotional regulation. 2.2. Respiratory System: •Slower Breathing: Relaxation techniques often lead to slower, deeper breathing patterns. This helps to activate the PNS and reduce stress responses. •Diaphragmatic Breathing: Relaxation promotes diaphragmatic breathing, which engages the diaphragm more effectively and promotes a sense of calm. 2.3. Muscle Relaxation: •Decreased Muscle Tension: During relaxation, muscle tension decreases as the body shifts from a state of alertness to a state of rest. This is often achieved through practices that focus on progressive muscle relaxation or body scanning. •Reduced Cortisol Levels: Reduced muscle tension is associated with lower cortisol levels, which helps in managing stress and promoting recovery. 3. Brain Activity and Relaxation 3.1. Brainwave Patterns: •Alpha Waves: During relaxed states, brain activity often shifts to alpha waves (8-12 Hz), which are associated with calm, relaxed, and alert states of consciousness. •Theta Waves: Deep relaxation and meditation can lead to the presence of theta waves (4-8 Hz), which are linked with deep relaxation, creativity, and subconscious processing.
JAPA AND AJAPA JAPA
Japa means repeating or remembering the mantra, and Ajapa-Japa means constant awareness. The letter A in front of the word Japa means without. Thus, Ajapa-Japa is the practice of Japa without the mental effort normally needed to repeat the mantra. In other words, it has begun to come naturally, turning into a constant awareness. The practice of constant remembrance evolves in stages: The Practice Try not to move your physical body. The head, spine and back must remain straight, but without tensing. Breath awareness between navel and throat Constant ascending and descending breath. Ujjayi breathing ‘Now, contracting the throat muscles slightly, breathe in ujjayi pranayama. Your consciousness is ascending from the navel up to the throat and descending from the throat down to the navel. Mantra repetition with the breath Spontaneous mantra repetition Now release ujjayi, breathe normally and if the mantra continues to repeat itself, be aware of it, but do not make any effort to repeat it. If it is being repeated spontaneously, without your doing, that’s very good. Let it continue, but you should not make any effort to repeat it. Awareness of chidakasha Ending the practice
TRADITIONAL YOGA NIDRA – Visualization
3. Yoga Nidra Practice 3.1. Introduction 3.1. Commencement It’s time for Yoga Nidra. Assume a supine posture, lying flat on your back with a slight bend in your knees, ensuring you have support underneath them. Verify that you are adequately warm and that your chosen position will remain comfortable throughout the session. Maintaining stillness during Yoga Nidra is ideal, as it allows both your physical form and brain optimum opportunity for deep relaxation; nevertheless, do feel free to adjust your posture if discomfort arises. Let your eyelids gently close, and keep them shut until the guided exercise is complete. This Yoga Nidra experience is a form of yogic rest designed to lead you into a hypnotic state, a conscious awareness poised between being fully awake and asleep. Endeavor to remain attentive by focusing on the sound of my voice. You will be invited to direct your attention towards various physical sensations, inner feelings, and mental imagery. Avoid focusing too intensely, as excessive concentration can impede full relaxation. During this meditation, take only what you require in the present moment and let the remainder pass by. Should your mind become overly busy with thoughts or concerns, gently redirect your attention back to my voice. 3.2. Easing into Rest Become conscious of any sounds perceptible to you right now. Start by directing your focus toward the most distant auditory inputs you can detect. Allow your sense of hearing to expand outwards, seeking out these faraway sounds and holding your attention on them briefly. Shift your focus from one sound to the next without needing to identify their origins. Slowly draw your awareness inward, noting sounds outside this enclosure, then sounds within this space, finally settling on sounds present within this very room. Without opening your eyes, create a mental picture of the four boundaries of this space, the overhead surface, the ground beneath you, and your physical form in its resting position. Visualize your body lying down, noting its arrangement, the clothing covering it, your hair, and your face. Acknowledge the simple presence of your physical body resting on the floor. 3.3. Intention Setting The Yoga Nidra technique commences at this juncture. This is the moment to establish your Sankalpa, or personal resolution. Your Sankalpa should be articulated as a brief, affirmative declaration using straightforward language; strive to let one arise naturally. Articulate your Sankalpa clearly and with full attention three times. The intention set during Yoga Nidra acts as a seed planted in the receptive ground of your subconscious, fostering positive shifts and recovery. Concurrently, affirm to yourself: “I am engaging in yoga nidra; I am attentive and at ease.” 3.4. Consciousness Traversal We shall now embark on a methodical exploration of sensory awareness across the entire body. You will guide your awareness to specific body parts instantaneously upon hearing them named. Silently repeat the name of the part to yourself while feeling that area, but refrain from making any physical movement. The sequence initiates on the right side. Right hand thumb … second digit … third digit … fourth digit … fifth digit … the palm … the back of the hand … the wrist … the lower arm … the elbow … the upper arm … the shoulder … the armpit area … the waist … the hip … the thigh … the knee … the calf muscle. … the ankle … the heel … the sole of the foot … the top of the foot … the right big toe … the second toe … the third toe … the fourth toe … the fifth toe. Left hand thumb … second digit … third digit … fourth digit … fifth digit … the palm … the back of the hand … the wrist … the lower arm … the elbow … the upper arm … the shoulder … the armpit area … the waist … the hip … the thigh … the knee … the calf muscle. … the ankle … the heel … the sole of the foot … the top of the foot … the left big toe … the second toe … the third toe … the fourth toe … the fifth toe. Now, bring your focus to the posterior aspect of the body … right heel … left heel … right calf … left calf … right thigh … left thigh … right buttock … left buttock … the lower back region … the middle back … the upper back … the entirety of the spine … the right shoulder blade … the left shoulder blade … the nape of the neck … the back of the head. The crown of the head … the forehead … right temple … left temple … right ear … left ear … right eyebrow … left eyebrow … the center point between the brows (the third eye area) … the right eye … the left eye … the right nostril … the left nostril … the right cheek area … the left cheek area … the upper lip … the lower lip … both lips together … the chin … the jaw joint … the throat area … the right clavicle … the left clavicle … the right side of the chest … the left side of the chest … the upper abdominal area … the navel … the lower abdomen… the right groin area … the left groin area … the pelvic floor. The entire right leg … the entire left leg … the entire right arm … the entire left arm … the entire facial region … the entire head … the entire trunk … the complete physical form … the complete physical form … the complete physical form. 3.5. Breathing Observation Become receptive to your inherent respiration, noticing the natural, autonomous rhythm of air entering and leaving your body without any conscious effort. Your spontaneous breath moves inward through both nostrils. Note the physical sensation of the air as it enters and exits
TRADITIONAL YOGA NIDRA – Floating
10. Resolve 11. Finish 1. Getting Prepared: Prepare yourself for yoga nidra. Settle into shavasana, the corpse pose, ensuring maximum comfort. Your feet should be slightly spread, perhaps allowing them to fall outward a bit. Keep your arms loosely positioned away from your body, palms facing skyward. (pause) Make any necessary adjustments to your covering, attire, and general posture so you can engage in yoga nidra undisturbed by physical discomfort or the need to move. Kindly close your eyes and maintain them shut. (long pause) Yoga nidra’s essence lies solely in the act of hearing and the act of sensing; these alone are the crucial elements. (pause) Within yoga nidra, your functioning occurs at the intersection of awareness and the capacity to listen. Unlike dreams, where you lack control, here you function as the architect of the experience. (pause) Affirm to yourself internally, ‘I commit to staying awake; I will only attend to the voice’… reiterate internally, ‘I will not sleep.’ (pause) Allow a moment for achieving stillness and composure… draw a deep breath, and as you inhale, perceive calmness permeating your entire physical form. (pause) As you exhale, internally state, ‘R-e-l-a-x.’ (pause) 2. Easing In: Become conscious of sounds originating from afar… focus on perceiving the most distant auditory inputs available to you. (pause) Let your hearing operate like a sensory beam, reaching out for remote sounds and tracking them briefly. (pause) Transition your focus sequentially from one sound to the next… without trying to label the origin point of each sound. (pause) Systematically draw your attention toward nearer sounds… sounds originating outside this structure, and subsequently, sounds within this structure. (pause) Now, cultivate awareness of this present space… keeping your eyes closed, mentally sketch the four boundaries, the overhead surface, the ground beneath, and the form of your body resting there, picture your body situated on the floor. (pause) Acknowledge the presence of your physical form reclining on the floor… achieve complete recognition of your body in absolute repose. (pause) Your physical self rests upon the floor… intensify your perception of all points where your body makes contact with the floor. (pause) Tune into your ordinary respiration… become aware of the effortless, spontaneous flow of your breath; refrain from forceful concentration, as this disrupts the natural rhythm. (pause) Continue to heed my guidance, realizing that respiration is occurring. (pause) The yoga nidra practice commences hence… state quietly to yourself: ‘I am entering the yoga nidra process. I will remain alert. I am commencing the yoga nidra.’ (pause) 3. Intention Setting: This juncture is designated for establishing your resolution. (pause) A clear, uncomplicated intention… state your chosen resolve with distinct feeling and awareness three times. (pause) Shifting Focus Through Body Parts: Guide your awareness rapidly across various bodily locales… your attention must dart from one location to the next. Mentally echo the designation of each area after me, concurrently developing sensation within that spot. The tracing always commences with the right hand… 4. Shifting Focus Through Body Parts: Sensation of Discomfort: Focus upon the experience of pain… concentrate and endeavor to recall the sensation of discomfort. (pause) Any ache, whether emotional or purely physical, that you have ever known, bring that feeling of pain back to mind. (long pause) Sensation of Enjoyment: Recall the feeling of delight… any type of pleasant feeling, physical or emotional. (pause) Re-experience this sensation, make it vivid… actively bring forth the feeling of pleasure. (long pause) Verify that you are attentive. Are you becoming heavy-lidded or sleepy?… Ensure you are not drifting off. Affirm to yourself: ‘I am alert.’ (pause) 8.Inner domain: Withdraw your mind and focus on the expanse before your closed lids, the area we term chidakasha. (pause) Picture before you a clear screen through which you can view endless expanse…an expanse that stretches as far as the eye can see. (pause) Concentrate on this dim expanse and become cognizant of any event that appears within it; whatever you observe is the emerging condition of your psyche, (pause) Maintain your cognizance of this domain but do not become engaged, practice only detached perception, (long pause) 9.Park/shrine depiction: Picture yourself in a garden in the early morning…the sun has not ascended and the park is empty, save for yourself, (pause) It is a lovely garden, tranquil and serene…stroll across the soft turf…heed the birds chirping and calling as they greet the dawning day. (pause) There are flowerbeds, roses, golden, pale red, ruby, violet…inhale their perfume and notice the early morning moisture upon their petals. Close to the rose beds is a water feature…koi swim in and out among the floating leaves, see their fluid motions, (pause) You proceed between timbers, gorgeous timbers…bare timbers and trees with foliage, broad stretching timbers and tall noble timbers. There is an opening amongst the trees…in the opening is a petite sanctuary with an aura of luminosity surrounding it. (pause) Approach the entryway, it is cool and shadowed within…inside on the structures there are images of revered sages. You settle onto the ground, close your eyes and grow still…a feeling of profound calm and accord surrounds you as the outside sounds diminish into the distance, (pause) Sustain your perception of repose within the sanctuary…remain there for a while until calm and accord saturate, (long pause). 10.Resolve: Now recall your pledge, your sankalpa. State the identical pledge you made at the onset of the exercise in the same phrases and with the identical disposition. State your pledge now thrice distinctly, with feeling and emphasis, (pause) 11. Coming Out: Become mindful of your respiration, become mindful of your natural respiration, (pause) Awareness of breathing… and awareness of ease, (pause) Foster awareness of your corporeal presence, (pause) Become mindful of your upper limbs and lower limbs and your form resting extended on the ground, (pause) Become mindful of contact points between your form and the ground, (pause) Foster awareness o f the chamber, surfaces, overhead…sounds in the chamber and sounds outside…guide your mind out, become totally outward-directed. (pause) Rest still
TRADITIONAL RESTORATIVEYOGA
TRADITIONAL RESTORATIVE YOGA (WITHDRAWAL OF THE MIND, FROM ITS SENSE OBJECT) Preparation: Introduction 1. Preparation: Prepare yourself now for yoga nidra. Assume a supine posture on the ground, adopting the posture known as shavasana. In this alignment, the body should present as a straight line from the cranium to the pedal extremities, with the lower limbs slightly separated and the upper limbs held slightly away from the torso, palms facing upward………pause. Make any necessary adjustments to your physical alignment, posture, and attire until absolute comfort is achieved. During the duration of yoga nidra, any physical motion must cease………pause. Close your ocular organs and maintain them firmly shut until instructed otherwise. Inhale deeply, and as you exhale, sense the day’s burdens and anxieties leaving your system………Pause. In the ensuing exercise, your goal is to cultivate a sensation of profound relaxation throughout the physical form. There is no need for purposeful muscle contractions or deliberate relaxation techniques; merely foster the sense of ease………pause. This state resembles the transition immediately preceding slumber………when relaxation deepens, sleep may ensue, yet it is crucial that you strive to remain wholly conscious; this is paramount. Formulate a personal declaration now: ‘I shall not succumb to sleep; I will maintain wakefulness throughout this entire session.’ ……….Pause. During yoga nidra, your faculties operate on auditory perception and consciousness; the sole essential directive is to obediently track the guide’s voice………pause. Refrain from attempting to rationalize or dissect the directives, as this will disrupt your acquired mental repose. Simply follow the vocal guidance with total focus and feeling, and should distracting thoughts arise occasionally, do not be concerned; just persist with the procedure ……pause. Grant yourself the permission to settle into stillness and equilibrium…………..pause. Relaxation: Body 2. Relaxation: Now, actively usher in a feeling of internal repose throughout your entire physical structure…direct your focus toward the body and acknowledge the state of absolute immobility………….pause. Expand your conscious awareness over the body, commencing from the apex of the head down to the extremities of the toes, whilst mentally repeating the sacred sound ‘OM’……..Pause. Complete stillness coupled with total recognition of the entire physique……..repeat ‘OM’ once more ……………Pause. Sustain this comprehensive bodily awareness……..long pause. Acknowledge the impending practice of yoga nidra…mentally affirm to yourself, ‘I am lucid…I am commencing the practice of yoga nidra…’ repeat this internal phrase, (pause) The yoga nidra session commences presently. Resolve 3. Resolve: At this precise juncture, you should articulate your chosen intention (Sankalpa), a concise, affirmative statement reflecting a life objective you seek to realize ………..pause. This declaration must remain exceedingly brief… endeavor to naturally discern one for this moment ……….pause. You are required to formulate an intention to be voiced at this time ……….pause. It must be a brief, declarative, positive phrase rendered in accessible vocabulary… state it thrice, imbued with genuine awareness, feeling, and impact ……….pause. The purpose established during yoga nidra is intrinsically destined to materialize in your existence …….pause. Rotation of consciousness: Right side, left side, back, front, major parts 4. Rotation of consciousness: We now initiate the rotation of consciousness, guiding our awareness through various corporeal zones. The focus must move swiftly from one specified area to the next. Mentally articulate the body part mentioned while simultaneously bringing awareness to that location. Maintain alertness but avoid overly intense fixation. Acknowledge the right hand ……pause. Right side: Right hand thumb, second digit, third digit, fourth digit, fifth digit, the internal surface of the hand (palm), acknowledge your palm, the dorsal surface of the hand, the wrist joint, the forearm, the elbow, the upper arm, the shoulder, the axilla (armpit), the right flank (waist area), the right hip, the right thigh, the patella (kneecap), the calf muscle, the ankle, the heel, the sole of the right foot, the dorsum of the foot, the hallux (big toe), second toe, third toe, fourth toe, fifth toe… Left side: Acknowledge the left hand thumb, second digit, third digit, fourth digit, fifth digit, the palm, the dorsal surface of the hand, the wrist joint, the forearm, the elbow, the upper arm, the shoulder, the axilla, the left flank, the left hip, the left thigh, the patella, the calf muscle, the ankle, the heel, the sole of the left foot, the dorsum of the foot, the hallux, second toe, third toe, fourth toe, fifth toe… Back: Transition now to the posterior aspect. Acknowledge the right scapula (shoulder blade), the left scapula…the right gluteal region, the left gluteal region…the vertebral column (spine)…the entire back surface collectively… Front: Now move to the superior aspect of the cranium. The crown of the head, the frontal bone (forehead), both lateral surfaces of the head, the right eyebrow, the left eyebrow, the glabella (space between the brows), the right upper eyelid, the left upper eyelid, the right ocular globe, the left ocular globe, the right auricle (ear), the left auricle, the right cheek, the left cheek, the nose, the apex of the nose, the superior lip, the inferior lip, the chin, the throat (cervical region), the right pectoral area, the left pectoral area, the sternal midpoint, the umbilicus (navel), the abdominal area… Major parts: The entirety of the right lower limb… the entirety of the left lower limb… both lower limbs together, (pause) The entirety of the right upper limb… the entirety of the left upper limb… both upper limbs together. (pause) The entirety of the posterior region, gluteal areas, spine, shoulder blades… the entirety of the anterior region, abdomen, chest area… the entirety of the back and front surfaces combined… the entire cranium… the complete physical form unified… the complete physical form unified… the complete physical form unified. Reiterate one or two cycles, progressively reducing the pace. Cease all slumbering… maintain total awareness… no sleeping permitted… no physical movement allowed, (pause) Sense your body resting upon the ground… bring awareness to your physical form situated on the floor, (pause) Your body rests perfectly inert upon the floor, within this known space, (pause) Visualize this mental scene clearly, (long pause). Breathing: Counting breaths