What is it?
In the practice of Yoga Nidra we take our attention to different parts of the body and relax them. This way consciously taking attention throughout the body and relaxing the whole body. It is sleep with awareness. Therefore its neither a wakeful state nor a sleeping or dreaming state, but a state of deep rest with inner awareness: a state of dynamic sleep. Usually after a day’s work people rest by watching TV, reading, eating good food, sipping on tea or coffee or by indulging in alcohol or cigarettes. However, that don't really give rest to the body/mind and are just sensory deviations. It is said that for complete rest one needs to be aware. Yoga Nidra is the state of complete rest with awareness. When we are in deep sleep, we are more aware, and more receptive than in the dreaming state. This means we can learn better while sleeping than being awake, and this is exactly how yoga nidra works. When the relaxation is so deep, the receptivity is at highest and its the best time to sow the seeds of positivity, determination or any learning.Yoga Nidra is advised to be practised at the end of the Yoga Practice. After the warm up of the body by practising Asanas, Yoga Nidra cools down the body and brings back the body to its normal temperature. It gives deep rest to the body and mind and allows the effect of the asanas to assimilate in the body. It can even be practised before sleeping at night, or any time of the day when one needs to take rest. The practice of “Pratyahara”; one of the eight limbs of Raja Yoga is closely associated with the practice of Yoga Nidra. Pratyahara is a practice of withdrawing from external sensory perceptions and turning the senses inwards. In Yoga Nidra too we take our senses inwards and rotate our consciousness throughout the body and withdraw attention from the external world. This develops concentration, awareness, sense of deep relaxation to the body and mind and may even lead one to higher states of consciousness.The modern psychology describes this practice as the hypnagogic state; Swami Satyananda Saraswati describes Yoga Nidra as “the hypnayogic state”.
The origin of Yoga Nidra
The origin of Yoga Nidra is not certain. However, the term “Yoga nidra” has been mentioned in ancient Indian texts like the Vedas and Upanishads. It is even mentioned in Hatha Yoga Pradipika, where Swami Swatmarama describes that one should perform Khechari mudra until one achieves a state of Yoga Nidra, where this state is described as the state of absoluteness, where one merges with the consciousness and develops a one-pointed awareness.In modern times though, the practice of Yoga Nidra as widely followed today has been propagated by Swami Satyananda Saraswati in which we rotate the consciousness throughout the body. According to him, this practice originated from the tantric practice of “Nyasa” which was done in a sitting posture and involved usage of specific mantras felt/experienced at distinguished parts of the body.
Some more Benefits of Yoga Nidra
Yoga Nidra is said to give deep rest to the body and mind. It is said that 20 minutes of Yoga Nidra is almost equal to two to four hours of sleep. It induces complete rest physically, mentally and emotionally. In the deep state of relaxation, the body’s physiology comes to a state of balance and thats when healing occurs. This practice also relieves one from fatigue, anxiety or any tension in the body and mind. It is greatly advisable for many illness except some. It also develops the witness aspect thus increasing one’s awareness, perception in a broad sense, making one a better decision maker. It increases concentration level, and is also very good for resolving something and thus coming out of a bad habit.
Preparing for Yoga Nidra
The practice of Yoga Nidra lasts from about 20 minutes to 45 minutes.
Basic Preparation: Choose a quiet room, and turn off anything that might cause interruptions in your practice. Wear comfortable, loose clothes during the practice. The body temperature tends to drop during Yoga Nidra practice, so it is advisable to cover the body with a thin blanket or shawl.
Lie down in Shavasana: Lie down on the back preferably on a mat/cloth/mattress. Keep some distance between both the feet, and keep the arms on the side of the body but little away from the body. Palms are facing upward. The head and spine should be in one line. You may place a thin pillow or a cloth below the head and neck area for comfort. Keep the eyes closed throughout the practice.Yoga Nidra is practised by listening to the instructions by a mentor or on a tape or any electronic device like the phone, laptop, etc. Follow the instructions mentally. The most important thing is to NOT sleep.
General steps in Yoga Nidra:
Begins by focusing the mind on all the external sounds. Gradually dropping that focus and feeling the natural calm state of mind having accepted the sounds around you. This is the first step to prepare the mind for the practice.
Next, a sankalpa/resolution is taken for yourself. Its necessary to make the resolution statement very clear to let it sink in the subconscious mind. Example: “I will be more efficient in all my work”. Once chosen, the resolution should not be altered.
Further, the practice is followed by the rotation of consciousness to different parts of the body from the tip of the toe till the top of the head one by one. When the instructor says take attention to the right toe, simply bring the awareness over there without any sort of physical movement, or straining over the mind. There is no need of visualising the parts of the body but an effortless attention on the area. Remain aware as the instructor speaks and move the mind accordingly.
Further the attention is driven on the breath. Here simply an observation of the breath as it is. Simple awareness of the breath leads one to deep state of relaxation.
Next is observing any sort of feelings and sensations in the body or at the level of mind.
The last stage of the practice is visualisation wherein visualising images of anything that is soothing and emanates peace unto the mind. Example: image of a lotus, oceans, mountains, candle flame, symbols of chakras, or the lingam, etc. This will ensure more relaxation, positivity and also develop self-awareness.
Ending the practice- After visualising the image, the practice ends by once more fortifying the resolve taken earlier. It is important that the resolution is stated clearly with a positive and faithful spirit so that the resolve fructifies. In the end, one gradually brings back the awareness to the body and surroundings as per the instructions, and gently sits up by first turning over to the right side and getting up with support of the left hand. Gradually opening the eyes, coming back to the wakeful state. Practising Yoga Nidra on a regular basis will definitely have promising results.