Many people are attracted to Yoga, with a great deal of importance attached to relaxation techniques that they think might
help them ease the tension caused by a chronically stressful life. Yoga Nidra is one such technique, not only for physical
and mental relaxation but also for preparing the mind for spiritual discipline. It concerns itself mainly with pratyahara
(withdrawing senses from sense-objects) and dharana (concentration).
It must be understood that
Yoga Nidra itself is NOT sleep. Under the guidance of an instructor, you leave the Waking state, go past the
Dreaming state, and go to Deep Sleep, yet remain awake. At best, it can be described as a state of awareness that if followed
correctly, has a tremendous soothing effect on the mind by freeing it from unresolved contradictions and tensions. Interestingly,
the sleep you normally get is not really "relaxation." Tensions cannot always be resolved completely in ordinary
sleep. Yoga Nidra, however, is a qualitatively different relaxation and state of mind in that it works on the states of mind
that actually create and sustain inner conflict. It is a practice where all of your burdens can be cast off to attain a more
blissful state of awareness, a relaxation much more intense than ordinary sleep. In conventional "sleep",
we lose control of our senses. But when you seek the greatest benefits of relaxation, you must transcend this feeling so that
you can stimulate the mind in the desired manner and you be in control through the practice of Yoga Nidra.
In our studio, you will be taught how to set a mental
resolve or Sankalpa as you begin Yoga Nidra. This Sankalpa can be very powerful and effective when made before and after your
practice. Sankalpas can be many things, but usually it is better to choose something that will give meaning and direction
to your life or at least to a good part of it. Some people are lucky enough to be able to quickly discover their resolve or
Sankalpa. It just springs up from within and that is a blessing because it has true meaning. If yours does not well up right
away, don't be critical of yourself. You are with the majority of the practitioners and so patience is another lesson
to be learned. Your instructor will usually suggest one or two Sankalpas so you can chose one to use until your personal
Sankalpa has become clear.
The practice of Yoga Nidra is just like watering a seed planted deep down in the soil. Each time you water it, you stimulate
its growth though you can't see it. You see it only when it breaks through into the light and you realize it only when
it becomes part of your waking life.
TECHNIQUE (An abridged transcript from the BSY's 30-minute
Yoga Nidra audio cassette)
v Lie down in Savasana with the body stretched out, the head in straight line with
the body, feet apart, arms besides the body and palms of the hands turned upwards. Make yourself comfortable. After this,
there should be no body movement. Close your eyes and keep them closed till the end of the session. Make a promise to yourself
that "I will not sleep, I will remain awake".
v Take a deep breath and as you breathe in, feel the
coolness and calmness spreading throughout the body. As you breathe out, feel your cares and worries flowing out of you. Become
aware of the body and relax completely. Relax your body mentally.
v Become aware of the breath as
it moves between the navel and the throat. Do not try to breathe long and deep.
v Repeat your resolve mentally
three times with feeling and awareness.
The instructor will now
begin to rotate the awareness from one part of the body to the next. Repeat the name of the part in your mind and simultaneously
become aware of it. Try to remain alert, but do not concentrate.
When the session is over
v Repeat your resolve mentally
three times with feeling and awareness.
