Yoga Nidra

Yoga Nidra is a Sanskrit term for “sleep of the yogins,” or “sleep with awareness.” The body is first relaxed to induce a hypnogogic phase, somewhere in between the wake and dream state, while the mind remains peripherally responsive to the waking world. The next stage is a conscious dream state known as lucid dreaming, with the proceeding phase relating to the conscious deep sleep state beyond dreams, known as Yoga Nidra. The practice is a form of deep restorative relaxation said to aid pratyahara by becoming aware of the samskaras and detaching from them. Yoga Nidra has been used as a relaxation technique concerned mainly with the hypnogogic phase and has been useful as a coping mechanism for autonomic nervous disorders, including the acutely anxious state of Post Traumatic Stress Disorder (PTSD).

Yoga Nidra seeks to relieve the body of its non-life-sustaining duties and to reveal our dimensionless state. Tension, anxiety, fear and pain are alleviated once we dislodge ourselves from the sensory interpretations that we assume are our identity. Through Yoga Nidra we are able to move beyond the Annamaya kosha to the Pranayama kosha, the physical body to the astral body, where we may experience a different realm of consciousness.

Manduka Upanishad— twelve verses committed to the value of AUM, or OM, the primordial sound of the universe—associates Yoga Nidra with the conscious deep sleep, or prajna, the third of three states of consciousness alongside waking and dreaming. If we refer to the states attributable to AUM, Yoga Nidra applies to the conscious deep sleep (susupti) of the “M”—the “A” represent waking (jagrata); the “U” dreaming (svapna)— and together “AUM,” relates to the unmanifest all-pervading consciousness of our true Self. (Further reading here)

Lucid Dreaming

Lucid dreaming is an introductory step to Yoga Nidra practices. Many of us have woken in the midst of a dream while still in an REM state. With practice, we may lengthen the duration of our consciousness within dream state; however, the main objective is for practitioners to comprehend another level of our consciousness.

We may realize an intention in our dreams and project the vision to our waking world.  The physical limitations that we punish ourselves by believing in—such as fear of social situations, overeating, drinking or trading—can be overcome through an increased awareness of varying possibilities. Yoga Nidra helps transcend the needless societal and cultural expectations imposed upon us, as well as our own limitations–such as fear, insecurity or anxiety–and uncover the real desires that will fulfill our dharma, the unique expression of our attributes that are connected with our physical, mental and spiritual selves.

Method: Satyananda and the Bihar School of Yoga

Swami Satyananda Saraswati of the Bihar School of Yoga is responsible for popularizing Yoga Nidra’s relaxation benefits in the 1960’s. Eight stages are recommended to instill Yoga Nidra’s actualization:  internalization; sankalpa (resolve); rotation of conscious awareness; focus on breath; manifestation of opposites; creative visualization; sankalpa; externalization. The practice should be performed while lying or seated comfortably, preferably in Savasana after asana practice, in a quiet and secluded area for twenty to forty-five minutes. There are many audio recordings available on the market; however, it is possible to guide ourselves through the practice either mentally or with our own recording. The key is that the visualization echoes a personally directed focus to an area of our lives we feel needs improvement or motivation.

Yoga Nidra Exercise

1.  Internalization: Lie in Savasana, head in straight line with the body, palms facing upwards.  You should be covered in a blanket or be clothed in appropriate attire to sustain warmth and comfort. Become aware of the breath, but do not try to restrain or manipulate it. Visualize the inhalation relaxing and soothing the body, as the exhalation carries away all tension, strain and pain. Remind yourself that you will not fall asleep throughout the practice.

2.  Sankalpa: Internally, we state our sankalpa, our resolve or intention for this practice. It should be a positive affirmation that will reflect the transformative aspect we seek as already in existence.  It is best to say “I make good trades that lead to profitable outcomes,” instead of “I will make good trades that will lead to profitable outcomes.”  Repeat the sankalpa three times, vividly projecting this state as a realistic manifestation already in existence, without too much exaggeration. (Projecting a desire to become the Queen of England may be beyond the realm of possiblity.)

3.  Rotation of Consciousness or Body Scanning: Beginning with the right toes, we focus and repeat to ourselves three times or more that they are relaxed. The process is repeated on the heel, foot, ankle, calves, knee, thigh, groin and whole leg. Continue the process on the left side. The relaxation is continued up the front side of the body, the arms (one at a time), the back of the body, the shoulders, neck, face, head and, finally, the entire body as a whole. Remind yourself that you are practicing Yoga Nidra, and that you will not fall asleep.

4.  Focus on Breath:  Once again, bring the attention to the breath. At this stage of deep relaxation, the prana circulates and nourishes the body. The detached awareness may recognize the body’s ability to sustain itself through the autonomic nervous system (i.e. cardiac, respiratory, digestive and sexual function) without the direction of the conscious mind.

5.  Manifestation of Opposing Forces:  We feel the contact of our body with the floor, the full weight of our form sinking into the hard surface of our mat. Then we think of ourselves as being as light as a feather, as though we could float up into the air. We continue with the polarities of extreme heat, then extreme cold. We vividly recall times of immense pain and immense pleasure; sadness and happiness; health and sickness; then, we sustain these images and their corresponding sensations, however discomforting, throughout the body.

6. Creative Visualization:  Allow a series of images to flash through your mind, without  judging, categorizing or analyzing them. Just allow whatever comes into the mind to flourish and recede without attachment.  Remove yourself from the identity that associates with these images. Become the silent observer to your mind’s discriminating faculty. Then, focus the attention on your chidakasa, the area behind your forehead, and imagine there to be a flame burning brightly.  Behind this flame there is a radiant bulb. Within this bulb is the source of primordial consciousness.

7.  Sankalpa:  Repeat your sankalpa three times, and imagine our intention coming to fruition as the bulb blooms our sankalpa into being. Pause for as long as focus can be maintained on this visualization.

8. Externalization:  Start to bring the awareness back into the sensations of the body. Move the fingers and toes; stretch and roll from side-to-side; open the eyes and look about the room. When you are ready, slowly turn over to the right side before lifting yourself to a seated position. You may thank yourself for the time given to the practice, as well as any other statement of gratitude. Namaste