Yoga Nidhra
Yoga Nidra is also called Yogic sleep. It is a state of awareness between wakefulness and dream. Unlike sleep, here we consciously attempt to stay inwardly alert while externally relaxing.
Here the inward alertness shifts our awareness from ‘thinking’ to ‘feeling’, and while we feel and focus the inner energy field of the body, total rejuvenation of the entire human system and healing takes place. And also there will be a shift and expansion in our awareness which tremendously aids our day to day sadhana.
Yoga Nidra is also called Yogic sleep. It is a state of awareness between wakefulness and dream. Unlike sleep, here we consciously attempt to stay inwardly alert while externally relaxing. This technique is an age-old yogic practice given by Rishis to restore holistic health and for complete well being and inner awakening.
Procedure
Lie down comfortably on your back and close your eyes. Relax your whole body.
Make sure your hands are by your side with palms facing upwards and your feet slightly wide and relaxed. A few slow and deep breaths may follow.
Begin by focusing on the feet. Concentrate on the feet and consciously relax them. Feel the energies on the feet and experience the vibration. Take your time and consciously relax.
The focus may gently shift to the calf muscles and then the knee, and then the thigh. Make sure to give time to focus on every part as long as it takes. Slowly move your attention to the hip and then the entire lower region. Take your time and consciously relax.
Shift the attention then to the lower hip and pelvic region and then the stomach and then the abdomen and then to the chest region. Take your time and consciously relax.
Gradually shift your focus to the shoulders, arms, wrist, palm and fingers and relieve all their stress by simply relaxing them. Move to the throat, neck and face. Move towards the head. Take your time and consciously relax.
Focus on the entire body and feel the vibration of the energy. Now imagine or visualise your body filled with White Light and experience the radiance of Light inside and around your body along with the energies.
Relax your entire body. Affirm that you are free from any form of stress, pain or disease and feel extremely rejuvenated. Affirm that all the chakras are cleansed and the whole body system is energised and purified. Keep affirming and observe the rhythm of the breath. Relax, stay as long as you want.
Gradually, come out of this state and gently move your hands, legs and body. Turn to your right side and wake up.
Open your eyes slowly.
Purpose
To reduce sleep quota and to expand the state of self-awareness.of mind and strengthening of the Koshas.
who
Anybody above 8 years of age
where
Indoors or Outdoors
when
Anytime of the day. When we practice during fasting, it helps to maintain the energy level of the body and mind. And also helps to stay connected with the divine throughout the day.
duration
Minimum 15 - 30 minutes.
Benefits
Regular practice of Yoga Nidra gives us the following physical, mental and spiritual benefits:
to improve the quality of sleep and reduce our duration of sleep. Regular, perfect and intense practice of Yoga Nidra for 30 minutes can reduce the sleep requirement by 2 hours.
to rejuvenate the entire body.
to remove tiredness, stress and pain from the body and mind.
to boost our immune system.
to bring calmness, clarity, alertness and peace to the mind.
to bring our senses and emotions under control.
to improve the power of concentration.
to aid faster spiritual progress.
to improve quality meditation with expanded awareness and alertness.
to achieve a thoughtless state during mediation.
to avoid sleep during meditation and help us to stay awake and alert.
to stay tuned with the Divine. When practised prior to sleep, it helps us stay continuously connected with the Divine energies.
to achieve the state of turiya, the highest state of self awareness.
to establish Yoga or union with the divine, which is the ultimate purpose of sadhana.
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