THE AWARENESS OF YOUR THOUGHTS !

 

                            AWARENESS OF SENSATIONS

❤💟❤

                                 💟   HEAVINESS   💟 

                                         HEAVINESS, AWAKEN THE EXPERIENCE OF HEAVINESS IN THE WHOLE BODY. BECOME AWARE OF HEAVINESS IN EACH PART OF THE BODY AS IT IS NAMED, TOES, HEELS, ANKLES, CALVES, KNEES, THIGHS, BUTTOCKS, BACK, ABDOMEN, CHEST SHOULDERS, ARMS, PALMS, HEAD, EYELIDS, THE WHOLE BODY...HEAVY. EXPERIENCE THIS FEELING OF HEAVINESS IN THE WHOLE BODY.

                              💟     LIGHTNESS   💟 

                            LIGHTNESS, MANIFEST THE EXPERIENCE OF LIGHTNESS IN THE BODY. MANIFEST THE FEELING OF LIGHTNESS FROM THE TOP.. FROM THE TOP OF THE HEAD, THE WHOLE HEAD, SHOULDER, PALMS, BACK, CHEST, ABDOMEN, THIGHS, KNEES, CALVES, HEELS, SOLES, TOES. MANIFEST THE EXPERIENCE OF LIGHTENESS OF THE BODY CAN BE DEVELOPED BY FEELING THE MEETING POINTS BETWEEN THE BODY AND THE FLOOR... POINT BY POINT, OR AS A WHOLE, A WHOLE SURFACE OF BODY-FLOOR MEETING.

                                CONCENTRATE ON THIS AREA OF MEETING AND GRADUALLY EXPERIENCE LIGHTENESS. FEELING YOURSELF FLOATING UP FROM THE FLOOR... YOU ARE SO LIGHT THAT YOU ARE FLOATING TO THE CEILING, DRIFTING BACK AND FORTH. CONTINUE THIS EXPERIENCE UNTIL LIGHTENSS IS MANIFEST, GO ON.

                                         💟  PAIN  💟 

                PAIN, RECOLLECT THE EXPERIENCE OF PAIN, ANY KIND OF PAIN YOU HAVE EXPERIENCED IN YOUR LIFE.. HEAD PAIN, STOMACH PAIN, ANY PHYSICAL PAIN OR MENTAL PAIN. EVERYONE HAS EXPERIENCED PAIN AT SOME TIME IN HIS LIFE... REMEMBER THAT PAIN, FEEL THAT PAIN. TRY TO MAKE THAT EXPERIENCE OF PAIN AS CLEAR AS POSSIBLE.. DEEPEN YOUR AWAENESS AND FEEL THAT PAIN INTENSELY.. ACUTELY. CONTINUE TO CONCENTRATE ON THE EXPERIENCE OF PAIN.

                            💟    PLEASURE💟 

                                  PLEASURE, TRY TO EXPERIENCE THE FEELING OF PLEASURE, ANY PLEASURE. CONCENTRATE AND REMEMBER THE FEELING OF PLEASURE, ANY PLEASURE... IT MAY BE ACCORDING TO YOUR SENSE OF TOUCH, SMELL, TASTE, HEARING OR SIGHT.. ANY KIND OF MENTAL PLEASURE. RECALL THAT PLEASURE AND TRY TO DEVELOP IT INTO AN INTENSE ECSTATIC EXPERIENCE.

                              💟   INNER SPACE💟 

                             OCEAN : IMAGINE A WELL, IMAGINE A WELL AND THAT YOU ARE LOOKING INTO IT. THE WELL IS DARK AND DEEP... A CYLINDRICAL TUNNEL INTO THE DEPTHS OF THE EARTH. THERE IS A BUCKET ON A CHAIN. YOU LOWER IT INTO THE WELL.. AND IT MOVES INTO ABYSMAL DARKNESS.. YOU CAN FEEL IT ON THE CHAIN, IN THE DEPTHS, BUT YOU CANNOT SEE IT. NOW PULL THE BUCKET UP, UP OUT OF THE DARKNESS AND INTO THE LIGHT. LET'S LOWER THE BUCKET AGAIN, BUT THIS TIME IF YOU WISH, YOU CAN GET INTO THE BUCKET, AND I WILL LOWER YOU DOWN AND PULL YOU UP AGAIN, PERFECTLY SAFELY. NOW THE BUCKET IS WINDING DOWN, YOU ARE DECENDING SLOWLY THROUGH THE LIGHT AND MOVING INTO DARKNESS... UNKNOWN, ALL-PERVADING DARKNESS. COMPLETE DARKNESS AND EMPTINESS ALL AROUND.. SO DARK YOU CANNOT SEE YOUSELF, BUT YOU CAN KNOW THE FEEL THAT YOU ARE. YOU DESCEND A LITTLE FURTHER, WITH COMPLETE AWARENESS THAT YOU ARE. NOW I AM WINDING YOU UP, UP THROUGH THE DARKNESS.. AND INTO THE DIM LIGHT, FROM THE DIM LIGHT INTO DAYLIGHT AND OUT OF THE WELL.

                       💟     SPONTANEOUS THOUGHT 💟 

                          NOW ASK YOURSELF, WHAT AM I THINKING? DO NOT "THINK" BUT BECOME AWARE OF THE SPONTANEOUS THOUGHT. TRY TO WITNESS, DO NOT SUPPRESS ANY THOUGHT. TRY TO WITNESS YOUR THOUGHTS AND ASK YOURSELF AGAIN AND AGAIN. WHAT AM I THINKING? AT THE SAME TIME, MAINTAIN TOTAL AWARENESS OF ANY THOUGHT THAT IS PASSING THROUGH THE VISIBLE FRAME OF YOUR CONSCIOUSNESS.

THE BENEFITS OF OM BREATHING !

 

                                    MENTAL ALERTNESS !

  

                                         PREPARATION 

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                               PLEASE GET READY FOR YOGA NIDRA. LIE DOWN IN SHAVASANA, YOUR BODY STRETCHED OUT, FEET APART, THE PALMS OF THE HANDS TURNED UPWARDS AND YOUR EYES CLOSED. MAKE ALL THE NECESSARY ADJUSTMENTS SO THAT YOU ARE AS COMFORTABLE AS POSSIBLE, THERE MUST BE NO MOVEMENT, NEITHER CONSCIOUS NOR UNCONSCIOUS. REMEMBER  THAT YOU ARE ABOUT TO PRACTICE YOGA NIDRA, PSYCHIC SLEEP, AND THAT YOU HAVE ONLY TO MAINTAIN AWARENESS OF HEARING AND FEELING. THE BODY SLEEPS BUT THE MIND REMAINS AWAKE... YOU MUST REMAIN ALERT SO THAT YOU DO NOT SLEEP. SAY TO YOURSELF MENTALLY. " I WILL NOT SLEEP,  I WILL REMAIN AWAKE" . TAKE A DEEP BREATH AND AS YOU BREATHE IN FEEL COOLNESS AND CALMNESS SPREADING THROUGHOUT THE BODY... AS YOU BREATHE OUT, FEEL YOUR CARES AND WORRIES FLOWING OUT OF YOU, DROPPING AWAY. 

                                        RELAXATION 

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                            BECOME AWARE OF YOUR BODY AND RELAX YOURSELF COMPLETELY, MAKE YOURSELF PHYSICALLY CALM AND STEADY.  FEEL THAT THE LEGS ARE RELAXED, THE TRUNK, THE HEAD, THE ARMS AND HANDS. DEVELOP THE AWARENESS OF YOUR PHYSICAL BODY RIGHT FROM THE TOP OF YOUR HEAD TO THE TIPS OF THE TOES, AND SAY IN YOUR MIND O-O-O-M-M-M. COMPLETE AWARENESS OF THE WHOLE BODY ... SAY TO YOURSELF AGAIN O-O-O-M-M-M. RELAX YOURSELF BY BREATHING NORMALLY AND BECOMING AWARE OF THE BREATH AS IT MOVES BETWEEN THE NAVEL AND THROAT. AWARENESS OF YOUR NATURAL BREATH, NOR FORCING . NAVEL TO THROAT BREATHING, PLEASE GO ON WITH THIS AWARENESS AND SLOWLY FEEL YOURSELF BECOMING MORE RELAXED. NOW LEAVE YOUR BREATHING AND BECOME AWARE THAT YOU ARE GOING TO PRACTICE YOGA NIDRA. YOGA NIDRA BEGINS NOW.

                                     RESOLVE

      

                                   NOW IS THE TIME TO MAKE YOUR RESOLVE. BE CONSISTENT, PLANT THE RESOLVE WILL COME TRUE IF THE SOIL IS PERFECT. REPEAT YOUR RESOLVE WITH FEELING AND AWARENESS THREE TIMES.

                          ROTATION OF CONSCIOUSNESS

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                            AWARENESS OF THE PARTS OF THE BODY... THE CONSCIOUSNESS SHOULD MOVE AROUND THE BODY AND KEEP ON MOVING . AS IT MOVES IT CHANGES INTO PRANA, THE VITAL ENERGY, IN THE FORM OF A CURRENT OF ENERGY. DO NOT CONCENTRATE ON ANY ONE PART, BUT LET YOUR MIND JUMP FREELY FROM ONE PART TO THE NEXT.

                                          RIGHT SIDE 

                              RIGHT HAND THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH, PALM, BACK OF THE HAND, WRIST, LOWER ARM, ELBOW, UPPER ARM, SHOULDER, ARMPIT, WAIST, HIP, RIGHT THIGH, KNEECAP , CALF MUSCLE, ANKLE, HEEL, SOLE, TOP OF THE FOOT, RIGHT TOES, ONE, TWO, THREE, FOUR, FIVE....

                                              LEFT SIDE

                                  LEFT HAND THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH, PALM OF THE HAND, BACK OF THE HAND, WRIST, LOWER ARM, ELBOW, UPPER ARM, SHOULDER, ARMPIT, WAIST, HIP, LEFT THIGH, KNEECAP, CALF MUSCLE, ANKLE, HEEL, SOLE, TOP THE FOOT LEFT TOES, ONE, TWO, THREE, FOUR, FIVE...

                                    RIGHT SIDE REVERSE

                            GO TO THE RIGHT TOES, AND START FROM THE BOTTOM. RIGHT BIG TOE, SECOND TOE, THIRD, FOURTH, FIFTH, TOP OF THE FOOT, SOLE, HEEL, ANKLE CALF MUSCLE, KNEECAP, THIGH, HIP, WAIST, ARMPIT, SHOULDER, UPPER ARM, ELBOW, LOWER ARM, WRIST, BACK OF THE HAND, PALM OF THE HAND, RIGHT THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH....

                                      LEFT SIDE REVERSE

                                 GO TO THE LEFT TOES. LEFT BIG TOE, SECOND TOE, THIRD, FOURTH, FIFTH, TOP OF THE FOOT, SOLE, HEEL, ANKLE, CALF MUSCLE, KNEECAP, THIGH, HIP, WAIST, ARMPIT , SHOULDER, UPPER ARM, ELBOW, UPPER ARM, LOWER ARM, WRIST, BACK OF THE HAND, PALM OF THE HAND, LEFT THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH.....

                                                 FINISH

                       NOW RELAX ALL EFFFORTS AND BRING YOUR ATTENTION TO THE NATURAL BREATH, THE NATURAL BREATH FLOWING IN AND OUT OF THE NOSTRILS.  MAINTAIN YOUR AWARENESS OF BREATH AND AT THE SAME TIME DEVELOP YOUR AWARENESS OF PHYSICAL RELAXATION. AWARENESS OF RELAXATION.. AND AWARENESS OF YOUR PHYSICAL EXISTENCE, BECOME AWARE OF THE PHYSICAL RELAXATION. AWARENESS OF RELAXATION... AND AWARENESS OF YOUR PHYSICAL EXISTENCE, BECOME AWARE OF THE PHYSICAL EXISTENCE OF YOUR BODY. DEVELOP AWARENESS OF YOUR BODY AND VISUALIZE YOUR BODY LYING ON THE FLOOR. TAKE YOUR MIND OUT AND VISUALIZE THE SURROUNDING ROOM, LET YOUR MIND BECOME COMPLETELY EXTERNAL .. DO NOT OPEN YOUR EYES. YOU ARE PRACTISING YOGA NIDRA, BECOME AWARE OF THIS FACT. LIE QUICKLY UNTIL YOUR ATTENTION IS COMPLETELY EXTERNALIZED..  START MOVING, MOVING YOUR BODY AND STRETCHING YOURSELF.. PLEASE TAKE YOUR TIME, THERE IS NO HURRY. WHEN YOU ARE SURE THAT YOU ARE WIDE AWAKE, SIT UP SLOWLY AND OPEN YOUR EYES. THE PRACTICE OF YOGA NIDRA IS NOW COMPLETE.

HOW TO VISUALIZE YOUR DREAMS (STEP BY STEP)

 

                             AWARENESS OF THE BREATH

                           AFTER THESE ROTATIONS OF CONSCIOUSNESS HAVE BEEN COMPLETED, PHYSICAL RELAXATION IS THEN CONTINUED AND COMPLETED BY DRAWING ATTENTION TO THE BREATH. THERE SHOULD BE NO ATTEMPT TO FORCE OR CHANGE IT. ONE MAY WATCH THE BREATH IN THE NOSTRILS, IN THE CHEST, OR IN THE PASSAGE BETWEEN THE NAVEL AND THE THROAT. USUALLY, GREATER RELAXATION IS ATTAINED BY SIMULTANEOUSLY COUNTING THE BREATHS MENTALLY. AWARENESS OF THE BREATH NOT ONLY PROMOTES RELAXATION AND CONCENTRATION, BUT ALSO AWAKENS HIGHER ENERGIES AND DIRECTS THEM TO EVERY CELL OF THE BODY. IT ASSISTS PRATYAHARA FROM THE SUBTLE BODY IN THE PRACTICES THAT FOLLOW.

                             FEELINGS AND SENSATIONS

                            NEXT COMES RELAXATION ON THE PLANE OF FEELINGS AND EMOTIONS. FEELINGS THAT ARE INTENSELY PHYSICAL OF EMOTIONAL ARE RECALLED OR AWAKENED, EXPERIENCED FULLY, THEN REMOVED. USUALLY THIS IS PRACTICED WITH PAIRS OF OPPOSITE FEELINGS, SUCH AS HEAT AND COLD, HEAVINESS AND LIGHTNESS, PAIN AND PLEASURE, JOY AND SORROW, LOVE AND HATE. THE PAIRING OF FEELINGS IN YOGA NIDRA HARMONIZES THE OPPOSITE HEMISPHERES OF THE BRAIN AND HELPS IN BALANCING OUR BASIC DRIVES AND CONTROLLING FUNCTIONS THAT ARE NORMALLY UNCONSCIOUS. THIS PRACTICE ALSO DEVELOPS WILL POWER ON THE EMOTIONAL PLANE AND BRINGS ABOUT EMOTIONAL RELAXATION BY MEANS OF CATHARIS, AS MEMORIES OF PROFOUND FEELINGS ARE RELIVED.

                              VISUALIZATION

                                THE LAST STAGE OF YOGA NIDRA INDUCES MENTAL RELAXATION . IN THIS PART OF THE PRACTICE, THE STUDENT VISUALIZE THE IMAGES NAMED OR DESCRIBED BY THE INSTRUCTOR. SINCE THE IMAGES THAT ARE USED OFTEN HAVE UNIVERSAL SIGNIFICANCE AND POWERFUL ASSOCIATIONS. THEY BRING THE HIDDEN CONTENTS OF THE DEEP UNCONSCIOUS INTO THE CONSCIOUS MIND. THE IMAGES USED IN THIS BOOK INCLUDE LANDSCAPE, OCEANS, MOUNTAINS, TEMPLES, SAINTS AND FLOWERS, STORIES, AND DESCRIPTIONS OF POWERFUL PSYCHIC SYMBOLS SUCH AS THE CHAKRAS, THE LINGAM, THE CROSS, OR THE GOLDEN EGG.

                                 THE PRACTICE OF VISUALIZATION DEVELOPS SELF-AWARENESS AND RELAXES THE MIND, BY PURGING IT OF DISTURBING OR PAINFUL MATERIAL. IT LEAS THE MIND TO CONCENTRATION OR DHARANA. IN ADVANCED STAGES, VISUALIZATION DEVELOPSINTO DHYANA OR PURE MEDITATION. THEN THERE IS THE CONSCIOUS EXPERIENCE OF THE VISUALIZED OBJECT IN THE UNCONSCIOUS, THE DISTINCTION BETWEEN CONSCIOUS AND UNCONSCIOUS DISSOLVES AND DISTRACTION IMAGES CEASE TO ARISE.

                                    ENDING THE PRACTICE

                                 THE VISUALIZATION PRACTICE IS USUALLY FINISHED WITH AN IMAGE THAT EVOKES PROFOUND FEELINGS OF PEACE AND CALMNESS. THIS MAKES THE UNCONSCIOUS MND VERY RECEPTIVE TO POSITIVE THOUGHTS AND SUGGESTIONS. THEREFORE, THE PRACTICE OF YOGA NIDRA ENDS WITH RESOLVE. THIS DIRECT ORDER FROM THE CONSCIOUS MIND TO THE UNCONSCIOUS IS THE SEED ENABLING ONE TO RADICALLY CHANGE ONE'S ATTITUDE, BEHAVIOUS AND DESTINY. IT IS VERY IMPORTANT THAT THE RESOLVE BE STATED CLEARLY AND POSITIVELY. THIS WILL GIVE THE MIND STRENGTH AND A POSITIVE OUTLOOK. ONE SHOULD HAVE SINCERE FAITH THAT THE RESOLVE WILL BE EFFECTIVE. THIS FAITH STRENGTHENS THE EFFECT OF THE RESOLVE WILL BE EFFECTIVE. THIS FAITH STRENGHENS THE EFFECT OF THE RESOLVE ON THE UNCONSCIOUS MIND, SO THAT THE RESOLVE WILL BECOME A REALITY IN ONE'S LIFE.

                                 THE PRACTICE OF YOGA NIDRA IS CONCLUDED BY GRADUALLY BRINGING THE MIND FROM THE CONDITION OF PSYCHIC SLEEP TO THE WAKING STATE.

HOW THE BODY REACT WHEN HEAR OM MANTRA ?

 

                        HOW THE OM MANTRA WORKS !

                                

                                          PREPARATION :

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                          PLEASE GET READY FOR YOGA NIDRA. LIE DOWN ON YOUR BACK ON THE FLOOR AND ADOPT THE POSE CALLED SHAVASANA. IN THIS POSITION THE BODY SHOULD BE STRAIGHT FROM HEAD TO TOE, THE LEGS SLIGHTLY APART AND THE ARMS A LITTLE AWAY FROM THE BODY, WITH PALMS OF THE HANDS TURNED UPWARDS. (PAUSE) ADJUST EVERYTHING, YOUR BODY, POSITION AND CLOTHES, UNTIL YOU ARE COMPLETELY COMFORTABLE. DURING YOGA NIDRA THERE SHOULD BE NO PHYSICAL MOVEMENT (PAUSE) CLOSE YOUR EYES AND KEEP THEM STRICTLY CLOSED UNTIL YOU ARE TOLD TO OPEN THEM. TAKE A DEEP BREATH AND AS YOU BREATH OUT FEEL THE CARES AND WORRIES OF THE DAY FLOW OUT OF YOU (PAUSE)

                       IN THE PRACTICE WHICH FOLLOWS YOU ARE GOING TO DEVELOP THE FEELING OF RELAXATION IN THE BODY. IT IS NOT NECESSARY TO MAKE DEVELOP THE FEELING OF RELAXATION. (PAUSE) IT IS LIKE THE FEELING YOU HAVE JUST BEFORE SLEEP... WHEN RELAXATION BECOMES DEEP, SLEEP DOES COME BUT YOU SHOULD TRY TO KEEP YOURSELF COMPLETELY AWAKE, THIS IS VERY IMPORTANT. MAKE A RESOLUTION TO YOURSELF NOW THAT "I WILL NOT SLEEP, I WILL REMAIN AWAKE THROUGHOUT THE PRACTICE (PAUSE)

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                               DURING YOGA NIDRA YOU ARE FUNCTIONING ON THE LEVELS OF HEARING AND AWARENESS, AND THE ONLY IMPORTANTTHING IS TO FOLLOW THE VOICE OF THE INSTRUCTOR. (PAUSE) YOU MUST NOT TRY TO INTELLECTUALIZE OR ANALYZE THE INSTRUCTIONS AS THIS WILL DISTURB YOUR MENTAL RELAXATION. SIMPLY FOLLOW THE VOICE WITH TOTAL ATTENTION AND FEELING, AND IF THOUGHTS COME TO DISTURB YOU FROM TIME TO TIME, DO NOT WORRY, JUST CONTINUE THE PRACTICE (PAUSE) ALLOW YOURSELF TO BECOME CALM AND STEADY.. WHEN YOU ARE DOING THE PRACTICE YOURSELF, ALLOW FIVE MINUTES FOR THIS. DO NOT START TOO SUDDENLY.

          RELAXATION : 

NOW BRING ABOUT A FEELING OF INNER RELAXATION IN THE WHOLE BODY ... CONCENTRATE ON THE BODY AND BECOME AWARE OF THE IMPORTANCE OF COMPLETE STILLNESS.. DEVELOP YOUR AWARENESS OF THE BODY FROM THE TOP OF THE HEAD TO THE TIPS OF THE TOES AND MENTALLY REPEAT THE MANTRA O-O-O-M-M-M. COMPLETE AND COMPLETE AWARENESS OF THE WHOLE BODY... O-O-O-M-M-M. CONTINUE YOUR AWARENESS OF THE WHOLE BODY ... THE WHOLE BODY... THE WHOLE BODY. BECOME AWARE OF THE FACT THAT YOU ARE GOING TO PRACTICE YOGA NIDRA .. SAY MENTALLY TO YOURSELF, I AM AWARE.. I AM GOING TO PRACTICE YOGA NIDRA .. REPEAT THIS TO YOURSELF AGAIN. THE PRACTICE OF YOGA NIDRA BEGINS NOW.

                                               RESOLVE

                            AT THIS MOMENT YOU SHOULD MAKE YOUR RESOLVE . THE RESOLVE WILL HAVE TO BE VERY SIMPLE. TRY TO DISCOVER ONE NATURALLY. YOU MUST DEVELOP RESOLVE TO SAY AT THIS TIME. IT SHOULD BE A SHORT, POSITIVE STATEMENT IN SIMPLE LANGUAGE .. STATED THREE TIMES WITH AWARENESS, FEELING AND EMPHASIS THE RESOLVE YOU MAKE DURING YOGA NIDRA IS BOUND TO COME TRUE IN YOUR LIFE .

                           ROTATION OF CONSCIOUSNESS

                         WE NOW BEGIN ROTATION OF CONSCIOUSNESS, ROTATION OF AWARENESS BY TAKING A TRIP THROUGH THE DIFFERENT PARTS OF THE BODY. AS QUICKLY AS POSSIBLE THE AWARENSS IS TO GO FROM PART TO PART. REPEAT THE PART IN YOUR MIND AND SIMULTANEOUSLY BECOME AWARE OF THAT PART OF THE BODY. KEEP YOURSELF ALERT BUT DO NOT CONCENTRATE TOO INTENSELY. BECOME AWARE OF THE RIGHT HAND.

                             RIGHT SIDE

                                RIGHT HAND THUMB, SECOND FINGER, THIRD FINGER, FOURTH FINGER, FIFTH FINGER, PALM OF THE HAND, BECOME AWARE OF YOUR PALM, BACK OF THE HAND, THE WRIST, THE LOWER ARM, THE ELBOW, THE UPPER ARM, THE SHOULDER, THE ARMPIT, THE RIGHT WAIST, THE RIGHT HIP, THE RIGHT THIGH, THE KNEECAP, THE CALF MUSCLE, THE ANKLE, THE HEEL, THE SOLE OF THE RIGHT FOOT, THE TOP OF THE FOOT, THE BIG TOE, SECOND TOE, THIRD TOE, FOURTH TOE, FIFTH TOE...

                                   LEFT SIDE

                              BECOME AWARE OF THE LEFT HAND THUMB, SECOND FINGER, THIRD FINGER, FOURTH FINGER, FIFTH FINGER, PALM OF THE HAND, BACK OF THE HAND, THE WRIST, THE LOWER ARM, THE ELBOW, THE UPPER ARM, THE SHOULDER, THE ARMPIT, THE LEFT WAIST, THE LEFT HIP, THE LEFT THIGH, THE KNEECAP, THE CALF MUSCLE, THE ANKLE, THE HEEL, THE SOLE OF THE LEFT FOOT, THE TOP OF THE FINGER, THE BIG TOE, SECOND TOE, THIRD TOE, FOURTH TOE, FIFTH TOE...

HOW TO PRACTICE THE YOGA NIDRA !

 

                              OUTLINE OF THE PRACTICE

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                      YOGA NIDRA IS A PRACTICE WHICH GENERALLY LASTS FOR TWENTY TO FORTY  MINUTES. THERE ARE SEPARATE TECHNIQUE FOR PEOPLE SUFFERING FROM HYPERTENSION AND OTHER PROBLEMS, AND FOR THOSE WHO WANT TO GO DEEP INTO THE SPIRITUAL SIDE OF YOGA.

                             YOGA NIDRA IS ACTUALLY A VERY SIMPLE PRACTICE, AND YOU CAN LEARN IT FROM A RECONDING. BEFORE STARTING, CHOOSE A QUIET ROOM AND CLOSE THE WINDOWS AND DOORS. TURN OFF THE TELEVISION OR RADIO, LOOSEN YOUR COLLAR AND TIE, AND SWITCH ON THE RECORDING. THEN LIE DOWN IN SHAVASANA AND LISTEN TO THE INSTRUCTIONS. GO ON FOLLOWING THE INSTRUCTIONS MENTALLY. DO NOT CONCENTRATE, DO NOT CONTROL YOUR BREATH, JUST LISTEN TO THE INSTRUCTIONS AND FOLLOW THEM MENTALLY. THE MOST IMPORTANT THING IN YOGA NIDRA IS TO REFRAIN FROM SLEEP. IF YOU FALL ASLEEP YOU LOSE THE AWARENESS WHICH YOU ARE AIMING FOR IN THE PRACTICE.

                          PREPARATION FOR THE PRACTICE

                           YOGA NIDRA IS PERFORMED IN SHAVASANA, WHICH MINIMIZES TOUCH SENSATIONS BY ELIMINATING CONTACT BETWEEN THE LIMBS OF THE BODY. FINGERTIPS, WHICH ARE EXTREMELY SENSITIVE ORGANS OF TOUCH, ARE KEPT AWAY FROM THE FLOOR BY TURNING THE PALMS OF THE HANDS UPWARDS. LIGHT, LOOSE CLOTHING SHOULD BE WORN. THE ROOM SHOULD BE NEITHER HOT NOR COLD, AND THERE SHOULD BE NO BREEZES OR DRAFTS HOT NOR COLD, AND THERE SHOULD BE NO BREEZES OR DRAFTS DIRECTED TOWARDS THE BODY. SIGHT STIMULI ARE ELIMINATED BY SIMPLY CLOSING THE EYES.

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                                   THE MIND IS THEN FOCUSED ON EXTERNAL SOUNDS. IF AL SENSORY IMPRESSIONS WERE FORCIBLY EXCLUDED, THEN THE MIND WOULD BECOME RESTLESS AND DISTURBED. THEREFORE, THE MIND IS DIRECTED TO THINK OF EXTERNAL SOUNDS, AND TO MOVE FROM SOUND TO SOUND WITH THE ATTITUDE OF A WITNESS. AFTER SOME TIME THE MIND LOSES INTEREST IN THE EXTERNAL WORLD AND AUTOMATICALLY BECOMES QUIET. THIS METHOD OF CALMING THE MIND IS CALLED ANTAR MOUNA. IT PREPARES THE CONSCIOUSNESS FOR PRACTICING YOGA NIDRA.

                        RESOLVE

                               YOU MUST CHOOSE YOUR OWN SANKALPA VERY CAREFULLY. THE WORDING SHOULD BE VERY PRECISE AND CLEAR, OTHERWISE IT WILL NOT PENETRATE THE SUBCONSCIOUS MIND. THE FOLLOWING ARE A FEW SHORT, POSITIVE AND CLEAR STATEMENTS WHICH CAN BE USED.

• I WLL AWAKEN MY SPIRITUAL POTENTIAL.
• I WILL BE A POSITIVE FORCE FOR THE EVOLUTION OF OTHERS.
•  I WILL BE SUCCESSFUL IN ALL THAT I UNDERTAKE.
•  I WILL BE MORE AWARE AND EFFICIENT.
•  I WILL ACHIEVE TOTAL HEALTH.

                           CHOOSE ONLY ONE SANKALPA ACCORDING TO YOUR NEES AND INCLINATIONS. DO NOT BE IN A HURRY. ONCE YOU HAVE CHOSEN A SANKALPA YOU MUST NOT CHANGE TO ANOTHER. DON'T EXPECT RESULTS OVERNIGHT. TIME IS REQUIRED DEPENDING ON THE NATURE OF THE RESOLVE AND THE DEGREE TO WHICH IT IS PLANTED IN THE MIND. THE RESULT DEPENDS ON YOUR SINCERITY AND DEEP FELT NEED TO ATTAIN THE GOAL OF YOUR SANKALPA.

                        ROTATION OF CONSCIOUSNESS

                 ROTATION OF CONSCIOUSNESS THROUGH THE DIFFERENT PARTS OF THE BODY IS A PRACTICE OF CONCENTRATION, AND IT DOES NOT INVOLVE ANY PHYSICAL MOVEMENT. DURING THE PRACTICE THERE ARE ONLY THREE REQUIREMENTS TO BE FULFILLED. 

1. REMAIN AWARE
2.  LISTEN TO THE VOICE,
3.  MOVE THE MIND VERY RAPIDLY ACCORDING TO THE INSTRUCTIONS.

                           WHEN THE INSTRUCTOR SAYS "RIGHT HAND THUMB"  REPEAT IT MENTALLY, THINK OF THE RIGHT HAND THUMB AND MOVE ON. IT IS NOT NECESSARY TO BE ABLE TO VISUALIZE THE DIFFEREN BODY PARTS. YOU HAVE ONLY TO BECOME ACCUSTOMED TO FOLLOWING THE SAME SEQUENCE, MENTALLY REPEATING THE NAMES OF THE DIFFERENT PART BODY IN THE SAME WAY THAT A CHILD LEARNS TO REPEAT THE LETTERS OF THE ALPHABET. YOU DON'T HAVE TO REMEMBER WHAT PART COMES NEXT. THE WHOLE PROCESS TAKES PLACE IN THE SUBCONSCIOUS MIND.

                           THE SEQUENCE OF BODY PARTS HAS TO BE AUTOMATIC, SPONTANEOUS AND THOROUGH. SOME PEOPLE TEACH YOGA NIDRA IN A VERY UNSYSTAMATIC WAY. SOMETIMES THEY BEGIN WITH THE LEFT THUMB AND OTHER TIMES WITH THE RIGHT. HOWEVER, THE PRACTICE OF YOGA NIDRA  IS VERY SYSTEMATIC.

                          THE ROTATION OF CONSCIOUSNESS IN YOGA NIDRA PROCEEDS IN A DEFINITE SEQUENCE, BEGINNING THE RIGHT THUMB AND ENDING LEFFT THUMB TO THE LITTLE TOE OF THE LEFT FOOT. SUBSEQUENT CIRCUITS PROCEED FROM THE HEELS TO THE BACK OF THE HEAD, AND FRO THE HEAD AND INDIVIDUAL FACIAL FEATURES TO THE LEGS.

THE RAJA YOGAM (YOGA)

                               PROCESS OF PRATYAHARA

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                            IN THE YOGIC SYSTEM, YOGA NIDRA IS CONSIDERED AS  FORM OF RAJA YOGA. THE CLASSIC EXPOSITION OF RAJA YOGA IS FOUND IN THE YOGA SUTRAS, A MASTERFUL COLLECTION OF 196 SUTRAS OR APHORISMS, WRITTEN BY SAGE PATANJALI SEVERAL CENTURIES BEFORE THE BIRTH OF CHRIST. PATANJALI DIVIDED THE PATH OF YOGA INTO EIGHT STAGES, STARTING WITH THE BASIC RULES OF ATTITUDE AND BEHAVIOUR THAT ARE CONDUCTIVE TO MENTAL PEACE AND ENDING WITH SAMADHI, OR SELF-REALIZATION , IN WHICH THE CONTENTS AND ACTIVITY OF THE MIND ARE COMPLETELY TRANSCENDED.

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                    ❤💫     STAGES OF RAJA YOGA 

• YAMAS (SOCIAL CODE)
•  NIYAMAS (PERSONAL CODE)
•  ASANAS (POSTURES - STATES OF BEING)
•  PRANAYAMA (CONTROL OF PRANA, LIFE-FORCE, COSMIC ENERGY)
•  PRATYAHA (WITHDRAWAL OF THE SENSES)
•  DHARANA (CONCENTRATION)
•  DHYANA (MEDITATION)
•  SAMADHI (TRANSCENDENTAL CONSCIOUSNESS)

                        THE FIRST FOUR STAGES ARE PREPARATORY OR EXTERNAL STAGES. AND ARE CONCERNED WITH SPECIFIC PRACTICES. THESE STAGES ARE PERFORMED ESSENTIALLY BY THE CONSCIOUS MIND - THE RATIONAL, ANALYTICAL PART OF CONSCIOUSNESS WHICH IS ACTIVE IN THE NORMAL WAKING STATE. THE LAST FOUR STAGES ARE HIGHER OR INTERNAL STAGES, THESE ARE STATES OF CONSCIOUSNESS AS WELL AS THE PRACTICES NEEDED TO ACHIEVE THEM. THESE HIGHER STAGES INVOLVES THE SUBCONSCIOUS MIND, WHICH IS THE STOREHOUSE OF ALL EXPERIENCES, AND THE EGO, WHICH REGULATES THE FLOW OF INFORMATION INTO THE CONSCIOUS MIND.

                       ❤💫   MEMORY TRAINING

                           

                           VISUALIZATION IN YOGA NIDRA CAN ALSO BE USED TO IMPROVE MEMORY. THIS IS DONE THROUGH THE POWER OF ASSOCIATION OF SYMBOLS. WHEN REQUIRED TO REMEMBER SOMETHING, YOU SHOULD FIND AS MANY OBJECTS AND SYMBOLS ASSOCIATED WITH THAT OBJECT AS POSSIBLE. THEN, WHEN RECALL IS NECESSARY, YOU HAVE A VAST ARRAY OF ASSOCIATIONS TO DRAW UPON.

                            MEMORY CAN ALSO BE TRAINED BY CONTINUOUS VERBAL OR MENTAL REPETITION OF THE WORD, NUMBERS, FORMULA OR WHATEVER IS DESIRED TO BE REMEMBERED. HOWEVER, THIS PROCESS IS MLNOTONOUS AND TIME CONSUMING. USING ASSOCIATED SYMBOLS IS A MORE DIRECT AND EFFECTIVE METHOD. FOR EXAMPLE, IF YOU HAVE TO REMEMBER SOMEONE'S NAME, FIRSTLY YOU CAN ALSO RECALL OTHER PEOPLE WITH THE SAME NAME.

                               THEN YOU COULD DRAW ASSOCIATIONS FROM THE MEANING OF THE NAME OR WHAT THE NAME MAY SUGGEST TO YOU. MENTALLY PICTURE THAT PERSON'S ACTIONS, DRESS, COMPLEXION, ETC. ALONG WITH THE NAME AS THE PROCESS IS CONTINUED. THE MORE ASSOCIATIONS YOU CAN MAKE, THE EASIER THE RECALL WILL BE. THE MORE FANCIFUL YOU MAKE YOUR ASSOCIATIONS, THE STRONGER THE IMPRESSION, AND HENCE RECALL VALUE, WHICH WILL BE LEFT IN THE MIND.

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                       OTHER SUGGESTED PRACTICES

                                                          💟💫💟💫❤💟💫💟  

       

• REVIEW OF THE DAY'S EVENTS IS VERY USEFUL IN MEMORY TRAINING AND IN OBSERVING YOUR OWN ACTIONS AND REACTIONS IN DAILY LIFE. THIS PRACTICE CAN BE FURTHER EXTENTED BY RECALLING A DAY IN YOUR LIFE FROM A WEEK AGO, A MONTH AGO, A YEARS AGO, AND SO ON BACK INTO EARLY CHILDHOOD. ALL THAT IS NECESSARY OF THE SEQUENCES OF EVENTS SURROUNDING IT. YOU WILL BE SURPRISED HOW CLEARLY AND VIVIDLY THE MEMORIES WILL MANIFEST.

• AN EXTENSION OF THE PREVIOUS PRACTICE IS TO RECALL AND WITNESS PAST TRAUMAS. IF TH WITNESS ATTITUDE IS MAINTAINED, THIS BECOMES AN EFFECTIVER METHOD OF OVERCOMING THE NEGATIVE SAMSKARAS OF THE MIND, BUT IT CAN BE EXTENDED FURTHER BY RECREATING THE EXPERIENCE IN THE MIND, ONLY THIS TIME WITH AN OUTCOME THAT WOULD HAVE LEFT A POSITIVE IMPRESSION RATHER THAN A NEGATIVE ONE. THIS NOT ONLY HELPS EASE THE PAIN, BUT PREPARES THE MIND TO RESPOND POSITIVELY WHEN SIMILAR SITUATIONS OCCUR IN THE FUTURE.

• THE BREATH CAN BE USED TO CONDUCT VISUAL IMAGES SUCH AS BREATHING IN LIGHT, AND BREATHING OUT SMOKY IMPURITIES. PAIN AND DISCOMFORT CAN BE RELIEVED BY DIRECTING THE INHALED BREATH TO THE AFFECTED PART, AND RELEASING THE PAIN WITH THE EXHALATION. THE SCIENCE OF PRANA VIDYA UTILIZES TECHNIQUES SUCH AS VISUALIZING THE AFFECTED PART OF THE BODY BEING BATHED IN GOLDEN LIGHT AND WARMTH, OR A PROCESS OF REMOVAL OF THE DISEASED TISSUE AND A REBUILDING OF HEALTHY TISSUE TO FACILITATE HEALING.

•   TO DEVELOP FEELINGS OF EMPATHY AND SECURITY, YOU CAN VISUALIZE YOURSELF IN A BUDDLE OR COCCON, WARM, COMFORTABLE, SAFE AND SECURE. BEGIN TO EXPAND YOUR BUBBLE TO INCLUDE OTHERS NEAR YOU, THEN ALL PERSONS IN THE ROOM. IF THE SENSATIONS IS UNCOMFORTABLE, WITHDRAW TO A COMFORTABLE. SPACE UNTIL YOU ARE ABLE TO EXPAND AGAIN. THIS EXPANSION CAN BE CONTINUED INCLUDE EVERYONE IN THE LOCALITY, COUNTRY, WORLD AND UNIVERSE.

                           THERE ARE MANY OTHER VISUALIZATION POSSIBILITIES WHICH MAY BE UTILIZED ONCE THE DOORS OF THE UNCONSCIOUS HAVE BEEN OPENED. THE CREATIVE POTENTIAL IS VAST AND THROUGH THE PRACTICE OF VISUALIZATION IN YOGA NIDRA, THE POSSIBILITY OF SELF-REALIZATION ADVANCES ANOTHER STEP.

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THE THREE TYPES OF TENSION AND ITS RECOVERY !

 

                              

                          THE THREEFOLD TENSIONS

                            WHETHER YOU THINK TOO MUCH OR YOU DON'T THINK AT ALL, YOU ACCUMULATE TENSIONS. IF YOU WORK PHYSICALLY OR YOU DO NOT WORK AT ALL, YOU ACCUMULATE TENSIONS. WHETHER YOU SLEEP TOO MUCH OR NOT AT ALL, YOU ACCUMULATE TENSIONS. WHETHER YOU TAKE A HEAVY PROTEIN DIET, A CARBOHYDRATE DIET, OR A VEGETARIAN DIET, YOU ACCUMULATE TENSIONS. AND THESE TENSIONS ARMASS IN THE DIFFERENT LAYERS OF THE HUMAN PERSONALITY. THEY ACCUMULATE IN THE MUSCULAR, EMOTIONAL AND MENTAL SYSTEMS.

                            IN YOGA WE DEAL WITH THE PROBLEMS OF TENSION WITH A WIDE PERISCOPE. WE REALIZE THAT IF THE MIND IS TENSE, THE STOMACH WILL ALSO BE TENSE. AND IF THE STOMACH IS TENSE, THE WHOLE CIRCULATORY SYSTEM IS ALSO TENSE. IT IS A VICIOUS CIRCLE OF EVENTS. THEREFORE, IN YOGA, RELAXATION FROM TENSION IS ONE OF THE CHIEF CONCERNS.

                           THESE INNER TENSIONS OF THE INDIVIDUAL CONTRIBUTE TO COLLECTIVE PSYCHOLOGICAL TENSIONS WHICH CAN MANIFEST IN UNHAPPY FAMILY LIFE, CHAOS AND DISORDERS IN SOCIAL LIFE, AND AGGRESION AND WARFARE BETWEEN COMMUNITIES AND NATIONS. RELIGIONS HAVE FAILED TO GIVE PEACE OF MIND TO THE INDIVIDUAL. LAW, POLICE, ARMIES AND GOVERNMENTS HAVE BEEN UNABLE TO ESTABLISH HARMONY BETWEEN PEOPLE. THE YOGIC TEXTS ALL UNEQUIVOCALLY STATE THAT PEACE CAN ONLY BE FOUND WITHIN, NEVER WITHOUT. THEREFORE, IF WE WISH TO CREATE A MORE PEACEFUL WORLD, WE MUST FIRST LEARN HOW TO RELAX AND HARMONIZE OUR OWN BODY AND MIND.

                           YOGIC PHILOSOPHY, AS WELL AS MODERN PSYCHOLOGY, ENUMERATES THREE BASIC TYPES OF TENSION WHICH ARE RESPONSIBLE FOR ALL THE AGONIES OF MODERN LIFE. THROUGH THE SYSTEMIC PRACTICE OF YOGA NIDRA, THESE THREEFOLD TENSIONS CAN BE PROGRESSIVELY RELEASED.

                ❤💟            MUSCULAR TENSIONS

•                                MUSCULAR TENSIONS ARE RELATED TO THE BODY ITSELF, THE NERVOUS SYSTEM AND ENDOCRINAL IMBALANCES. THESE ARE EASILY REMOVED BY THE DEEP PHYSICAL RELAXATION ATTAINED IN THE STATE OF YOGA NIDRA.

                     ❤💟        EMOTIONAL TENSIONS

•                            EMOTIONAL TENSIONS, WHICH STEM FROM VARIOUS DUALITIES SUCH AS LOVE - HATE, PROFIT - LOSS -  FAILURE, HAPPINESS -  UNHAPPINESS, ARE MORE DIFFICULT TO ERASE. THIS IS BECAUSE WE ARE UNABLE TO EXPRESS OUR EMOTIONS FREELY AND OPENLY. OFTEN WE REFUSE TO RECOGNIZE THEM, SO THEY ARE REPRESSED, AND THE RESULTING TENSIONS BECOME MORE AND MORE DEEPLY ROOTED. IT IS NOT POSSIBLE TO RELAX THESE TENSIONS THROUGH ORDINARY ROOTED. IT IS NOT POSSIBLE TO RELAX THESE TENSIONS THROUGH ORDINARY SLEEP OR RELAXATION. A METHOD STRUCTURE OF THE MIND.

            ❤💟            MENTAL TENSIONS

•                      MENTAL TENSIONS ARE THE RESULT OF EXCESSIVE MENTAL ACTIVITY. THE MIND IS A WHIRLPOOL OF FANTASIES, CONFUSIONS AND OSCILLATIONS. THROUGHOUT ARE ACCUMULATED IN THE MENTAL BODY. FROM TIME TO TIME THESE EXPLODE, AFFECTING OUR BODY, MIND, BEHAVIOUR AND REACTIONS. WHEN WE SAD, ANGRY OR IRRITATED, WE OFTEN ATTRIBUTE THAT CONDITION OF THE MIND TO SOME SUPERFICIAL CAUSE. BUT THE UNDERLYING CAUSE BEHIND MAN'S ABNORMAL BEHAVIOUR LIES IN THE ACCUMULATED TENSIONS ON THE MENTAL PLANE. YOGA NIDRA IS THE SCIENCE OF RELAXATION WHICH ENABLES EACH OF US DIVE DEEP DOWN INTO THE REALMS OF THE SUBCONSIOUS MIND, THEREBY RELEASING AND RELAXING MENTAL TENSIONS, AND ESTABLISHING HARMONY IN ALL FACETS OF OUR BEING.

              💫❤      RESTING MORE EFFICIENCY

•                          MOST PEOPLE THINK THAT RELAXATION IS VERY SIMPLE, JUST RECLINE AND CLOSE YOUR EYES. YET, EXCEPTING THE SCIENTISTS, NOBODY UNDERSTANDS WHAT RELAXATION REALLY MEANS. YOU ARE TIRED SO YOU GO TO BED AND THINK THAT IS RELAXATION. BUT UNLESS YOU ARE FREE FROM MUSCULAR, MENTAL AND EMOTIONAL TENSIONS, YOU ARE NEVER RELAXED. DESPITE A SUPERFICIAL SENSE OF WELLBEING, MOST PEOPLE ARE FULL OF TENSIONS ALL THE TIME. THEY HABITUALLY BITE THEIR NAILS, SCRATCH THEIR HEAD, STROKE THEIR CHIN, OR TAP THEIR FEET. OR THEY MAY PACE ABOUT RESTLESSLY, TALK COMPULSIVELY, DISPLAY CONSTANT IRRITABILITY , OR CHAIN SMOKE.

                💫❤        SECRET OF TRANSFORMATION

•                                 THROUGH THE PRACTICE OF YOGA NIDRA, WE ARE NOT ONLY RELAXING, BUT RESTRUCTURING AND REFORMING OUR WHOLE PERSONALITY FROM WITHIN. LIKE THE MYTHOLOGICAL PHOENIX, WITH EVERY SESSION WE ARE BURNING THE OLD SAMSKARAS, HABITS AND TENDENCIES IN ORDER TO BE BORN ANEW. THIS PROCESS IS NOT ONLY MUCH QUICKER THAN OTHER SYSTEMS WHICH WORK ON AN EXTERNAL BASIS ONLY, BUT THE RESULTS ARE ALSO MORE RELIEABLEAND PERMANENT.