Saranya vibes

THE SYMPTOMS OF SPIRITUAL AWAKENING !

RELEASING THE SAMSKARAS

AS THE MIND BECOMES WIHDRAWN AND ONE-POINTED, CONSCIOUSNESS IS MAINTAINED BY FOCUSING ON A SERIES OF SYMBOLS OR IMAGES. EACH SYMBOLS HAS A DEFINITE FORM, WHICH MAY BE A FIGURE SUCH AS CHRIST, BUDDHA OR YOUR GURU. OR IT MAY TAKE THE FORM OF A LOTUS, GOLDEN EGG, CHAKRA SYMBOL, GEOMATRIC FORM, MANDALA, YANTRA, COLOUR, OR EVEN A SOUND.

INITIALLY, WHEN ONE ATTEMPTS TO VISUALIZE THE SYMBOL, MANY DISTRACTING IMAGES MAY ARISE. THEY MAY HAVE DISTURBING FORMS SUCH AS DEMONS, DRAGONS, GHOSTS OR SERPANTS, OR THEY MAY APPEAR AS BEAUTIFUL GARDENS, SERENE LAKES, OR VISIONS OF HOLY MEN AND GODS. THESE ARE SYMBOLS FROM THE UNCONSCIOUS, THE SAMSKARAS OR IMPRESSIONS THAT COMPRISE THE EGO. THEY CAN EXPRESS PAINFUL MEMORIES, FRUSTRATED NEEDS, UNFULFILLED DESIRES, INHIBITIONS, FEARS, COMPLEXES AND NEUROSES. THESE DEEP-ROOTED SAMSKARAS CONDITION OUR THOUGHTS AND EXPERIENCE, AND COMPEL US TO ACT IN CERTAIN WAYS. THEY ARE OFTEN THE ROOT CAUSE OF TENSION, MENTAL DISTURBANCE AND DISEASE. THE PROCESS OF VISUALIZATION IN YOGA NIDRA ENABLES US TO PURGE THESE SAMSKARAS FROM THE MIND, THUS PURIFYING THE LAYERS OF OUR CONSCIOUSNESS, WHICH IS NECESSARY BEFORE REAL PROGRESS IN YOGA IS POSSIBLE.

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ATTITUDE OF WITNESS

THE PLAY OF SYMBOLS AND IMAGES SHOULD BE VIEWED IN A DETACHED WAY, AS THOUGH ONE WERE MERELY WATCHIG A MOVIE, ONE SHOULD SIMPLY REMAIN AWARE OF THE IMAGES. THERE SHOULD BE NO ATTEMPT TO ANALYZE OR BECOME INVOLVED IN THEM BY JUDGEMENT OR CONDEMNATION. WHEN THE IMAGES ARE THUS VIEWED OBJECTIVELY, THE EGO BECOME TEMPORARILY INACTIVE. IT NO LONGER IDENTIFIES WITH THE INHIBITIONS, LIKES OR DISLIKES THAT REINFORCE ITS INDIVIDUAL NATURE. THEREFORE, IT NO LONGER REPRESSESS MATERIAL THAT IS IN CONFLICT WITH ITS PRECONCEPTIONS, NOR DOES IT SELECTIVELY APPREHEND ONLY THAT MATERIAL WHICH SUPPORTS ITS OPINION AND PREJUDICES. IRRATIONAL, FEARFUL, OR IMPRACTICAL DEVICES AND DESIRES RISE INTO THE CONSCIOUS MIND, AND WHEN VIEWED OBJECTIVELY, DISAPPEAR OR ARE INTEGRATED INTO CONSCIOUSNESS.

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AS A RESULT, THE ENERGY THAT HAD FORMERLY BEEN USED FOR REPRESSING THESE ELEMENTS OF THE UNCONSCIOUS CAN THEN BE USEFULLY DIRECTED TO OTHER ACTIVITIES. OVER A PERIOD OF TIME ONE GAINS GREATER UNDERSTADING OF ONE'S OWN NATURE, AND THE CONFLICT BETWEEN THE CONSCIOUSNESS AND UNCONSCIOUS MIND IS REDUCED.

MANTRA, YANTRA, CHAKRA

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DIFFERENT SYMBOLS REACH DIFFERENT DEPTHS OF THE MIND. THIS IS HOW THE SCIENCE OF MANTRA AND YANTRA EVOLVED, AS THESE SOUNDS AND SYMBOLS PROBE THE DEEPST LEVELS OF CONSCIOUSNESS. THE DIFFERENT CHAKRA SYMBOLS OF COLOUR, FORM, DEITY AND MANTRA WERE DESIGNED TO PRODUCE DIRECT ASSOCIATION WITH THE PARTICULAR PSYCHIC CENTRES, AND CONSEQUENTLY AN ABSTRACT ASSOCIATION WITH ALL ASPECTS OF MANIFESTATION OF THAT CHAKRA IN THE INDIVIDUAL . IN FACT, THE ARCHETYPES IN THE HUMAN BRAIN ARE REPRESENTED IN THE CHAKRAS. SO, IN DISCOVERING THE SYMBOLOGY OF THE CHAKRAS WE ARE DISCOVERING AND RELEASING OUR OWN ARCHETYPES.

THE CHAKRAS DO NOT EXIST IN THE PHYSICAL BODY. THEY EXIST IN THE PSYCHIC BODY, WHICH CANNOT BE EXPERIENCED BY THE SENSES. THIS REQUIRES AN ALTERED STATE TO BE PERCEIVED THROUGH THE MIND. IN YOGA NIDRA WE INDUCE THIS STATE OF PERCEPTION BY GRADUALLY WITHDRAWING THE SENSES DURING THE ROTATION OF CONSCIOUSNESS THROUGHOUT THE BODY, AND BY PRACTISING BREATH AWARENESS. THIS UNDUCE BOTH PRATYAHARA AND DEEP RELAXATION. IN FACT, DEEP RELAXATION HAS BEEN SHOWN TO BE AN ALTERED STATE OF PERCEPTION. ONCE THIS STATE HAS BEEN INDUCED, THE GUIDED IMAGE VISUALIZATION PROCEEDS UNDER THE TEACHER'S INSTRUCTIONS.

SO, IT IS APPARENT THAT THE USE OF GUIDED IMAGERY IN YOGA NIDRA IS A VERY POWERFUL METHOD OF RESOLVING SUPPRESSED CONFLICTS, DESIRES, MEMORIES, AND SAMSKARAS. AT THE SAME TIME, IT IS THE KEY TO THE AWAKENING OF A NEW CREATIVE INDIVIDUAL WITH UNLIMITED RESOURCES OF KNOWLEDGE READILY ACCESSIBLE.

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THE THREE STATES OF MIND !

CONSCIOUS MIND, SUBCONSCIOUS MIND, SUPERCONSCIOUS MIND

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SAMADHI❤

YOGA NIDRA IS A TECHNIQUE WHICH CAN BE USED TO AWAKEN DIVINE FACULTIES, AND IS ONE OF THE WAYS OF ENTERING SAMADHI. IN THE PATH OF YOGA NIDRA WE USE AWARENESS OF THE PHYSICAL DIMENSION OF AMPLIFY THE INNER VISION AND AWARENESS. BY THE PRACTICE OF RAJA YOGA TECHNIQUES, PARTICULARLY YOGA NIDRA, WE TRY TO BECOME AWARE OF THE SUBCONSCIOUS AND UNCONSCIOUS STATES AND ULTIMATELY TO ENTER THE STATE OF SUPERCONSCIOUSNESS.

IN RAJA YOGA, THE TERM CHITTA REPRESENTS THE TOTAL AREA OF HUMAN CONSCIOUSNESS, AND THE WAVES OR PATTERNS OF CONSCIOUSNESS ARE KNOWN AS VRITTIS. JUST AS YOU THROW A PEBBLE INTO A CLEAR LAKE AND IT PRODUCES DOZENS OF CONCENTRIC RIPPLES OR WAVES, IN THE SAME WAY, WHEN AN EXPERIENCE FLASHES THROUGH THE MIND, IT PRODUCES WAVES. WHEN YOU LOOK AT ANY OBJECT THROUGH THE EYES, IT PRODUCES WAVES IN THE CHITTA. WHEN YOU HEAR SOUND OR THINK ABOUT SOMETHING FROM THE PAST, THAT ALSO PRODUCES WAVES. IF YOU GO OUT IN THE DARK AND MISTAKE THE SHADOW OF A TREE FOR A PERSON, THAT PRODUCES WAVES. WHEN YOU LOOK AT ANY OBJECT THROUGH THE EYES, IT PRODUCES WAVES IN THE CHITTA. WHEN YOU HEAR A SOUND OR THINK ABOUT SOMETHING FROM THE PAST, THAT ALSO PRODUCES WAVES. IF YOU GOOUT IN THE DARK AND MISTAKE THE SHADOW OF A TREE FOR A PERSON, THAT PRODUCES WAVES. WHEN YOU GO TO BED AT NIGHT AND RELAX TOTALLY, THAT ALSO PRODUCES WAVES. ANXIETY, LOVE AND HATRED ALL PRODUCE WAVES. WHATEVER THE MIND RESPONDS TO IN THE FORM OF AN EXPERIENCE THE MIND RESPONDS TO IN THE FORM OF AN EXPERIENCE MAKES WAVES. COGNITION IN ANY FORM MAKES WAVES.

IN THE PHILOSOPHY OF RAJA YOGA THESE WAVES OR VRITTIES ARE CLASSIFIED INTO FIVE BASIC PATTERNS. RIGHT KNOWLEDGE, WRONG KNOWLEDGE, IMAGINATION, SLEEP AND MEMORY. THEREFORE, SLEEP IS CONSIDERED AS ONE OF THE MENTAL FORMATIONS, IT IS NOT A STATE OF TOTAL CONSCIOUSNESS. WHEN CHITTA ASSUMES THE FORM OF NIDRA OR SLEEP, THERE IS SOME TRACE OF COGNITION. THAT IS THE REASON WHY IN THE MORNING WHEN YOU WAKE UP AND SOMEONE ASKS, "HOW DID YOU SLEEP", YOU SAY, "VERY WELL". IF YOU WERE TOTALLY UNCONSCIOUS, AND THERE WAS NO ONE TO WITNESS, HOW WOULD YOU KNOW THAT YOU HAD SLEPT WELL? THIS MEANS THAT IN THE DEEP SLEEP STATE, THE SELF WITNESSES THE STATE OF THE CHITTA, BUT THE CHITTA DOES NOT WITNESS THE SELF.

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💟DEEP SLEEP AND SAMADHI💟

IN SAMKHYA PHILOSOPHY AND ALSO IN VEDANTA, THE STATE OF DEEP SLEEP AND SAMADHI ARE EQUATED. THERE ARE MANY INDICATIONS IN SAMADHI AND IN SLEEP THAT ARE ALMOST THE SAME. IN SAMADHI, FOR EXAMPLE, THERE IS NO AWARENESS OF TIME, SPACE AND OBJECT BECAUSE THE EGO IS ABSENT. IN SLEEP THERE IS ALSO NO AWARENESS OF TIME, SPACE AND OBJECT BECAUSE THE EGO IS WITHDRAWN. IN SLEEP YOU ARE PERFECTLY CALM AND TRANQUIL AND THERE IS TOTAL ANADA. IN SAMADHI THERE IS ALSO TOTAL ANANDA, BUT THERE IS A BASIC DIFFERENCE.

WHEREAS IN SAMADHI THE EGO HAS BEEN ERADICATED, IN SLEEP IT IS ONLY WITHDRAWN FOR THE TIME BEING. IN SLEEP, THE EGO HIBERNATES SO TO SAY, BUT IN SAMADHI THE EGO IS CONSUMED IN TOTO. THEREFORE, AFTER SAMADHI THERE IS NO REVIVAL OF EGO, BUT AFTER SLEEP THERE IS CONTINUOUS REVIVAL.

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ALSO, IN SAMADHI THERE IS TOTAL INNER AWARENSS BECAUSE THE SELF, THE ATMAN, IS EFFULGENT. IN SLEEP, HOWEVER, THERE IS ONLY A TRACE OF INNER AWARENESS, AND THE ATMAN OR SELF IS NOT WITHIN THE RANGE OF COGNITION. THAT IS WHY SLEEP IS CONSIDERED AS A HIBERNATIVE CONDITION, AND SAMADHI AS CHAITANYA, THE BLISSFUL STATE OF CONSCIOUS AWARENESS.

💫 WHILE YOU SLEEP💫

DURING SLEEP, THE MIND IS WITHDRAWN AND UNDERGOES A PROCESS OF INTROVERSION AND TRANSFORMATION. AT THIS TIME THERE IS AN ADJUSTMENT OF PRANAS. WHEN SLEEP OCCURS, THE PRANAS ARE BROUGHT DOWN THROUGH VARIOUS CHAKRAS, ACCORDING TO THE LEVEL OF CONSCIOUSNESS AND THE STATE OF EXPERIENCE.

IN THOSE INDIVIDUALS IN WHOM SLEEPING PATTERNS AND GENERAL LEVELS OF AWARENESS REMAIN UNEVOLVED, PRANAS FUNCTION PREDOMINANTLY IN MANIPURA AND SWADHISTHANA DURING THE DREAMING STATE, MUCH AS THEY DO DURING THE ACTIVE WAKING LIFE. IN THOSE OF A MORE SATTVIC TEMPEAMENT, THE PRANAS SOMETIMES OPERATE PREDOMINANTLY IN VISHUDDHI WHERE THERE IS THE EXPERIENCE OF COMPLETE UNCONSCIOUSNESS, AND AT OTHER TIMES IN ANAHATA CHAKRA WHERE DREAMS OCCUR. THE HIGHER PSYCHIC AND CAUSAL FUNCTIONS ARE ALSO MODULATED THROUGH THESE CHAKRAS. HOWEVER, IN THOSE WHO ARE HIGHLY EVOLVED, THE PRANAS REST NOT IN VISHUDDHI OR ANAHATA, BUT IN SAHASRARA DURING DEEP SLEEP, AND IN AJNA DURING THE EXPERIENCE OF DREAM AND VISION. THIS IS THE TANTRIC EXPLANATION OF SLEEP AND DREAMS.

MINDFULNESS NOT MINDLESSNESS

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LORD BUDDHA SPOKE OF SHOONYA, THE UNCONSCIOUS STATE, WHICH IS GENERALLY INTERPRETED AS VOID, ABSENCE OF ANYTHING AND EVERYTHING. MANY PEOPLE HAVE COME TO BELIEVE THAT SHOONYA MEANS MEDITATION ON NOTHING, BUT THAT IS A MISUNDERSTANDING. IF YOU EXAMINE THE BUDDHIST SYSTEM OF MEDITATION, WHETHER VIPASSANA OF ANAPANASATI, YOU WILL FIND NO MENTION OF SHOONYA. THERE IS ALWAYS A BASE FOR THE MIND, A PATH FOR THE AWARENESS. THERE IS ALWAYS A BASE FOR THE MIND, A PATH FOR THE AWARENESS. IN FACT, IN ALL THE SYSTEMS OF MEDITATION, NO PRACTICE OF SHOONYA IS GIVEN.

IF YOU READ THE BUDDHIST SCRIPTURES, IN EVERY PASSAGE BUDDHA SPEAKS ABOUT "MINDFULLNESS". THERE IS NOT ONE PASSAGE IN THE TEACHING OF BUDDHA WHICH SAYS TO BE MINDLESS. HE ALWAYS USES THE WORD "MINDFULLNESS". WHEN YOU BREATHE IN AND OUT, BE MINDFULL. IF YOUR BODY FLUCTUATES, BE MINDFUL. WHETHER YOUR MIND IS CONCENTRATED OR DISSIPATED, BE MINDFUL. FOLLOW ALL THE EXPERIENCES BY THE MIND. FOLLOW THE MIND BY THE MIND. BUDDHA EVEN SAID, "BE MINDFUL OF MINDLESSNESS". SO, SHOONYA SHOULD NOT BE MISINTERPRETED.

THE FIVE KOSHAS AND ITS MEANINGS!

BEYOND THE BODY AND MIND

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THE INITIAL PURPOSE OF YOGA NIDRA IS TO RELAX THE BODY AND THE MIND, AND WHEN YOU COME TO THE LAST STAGE OF THE PRACTICE YOU TRY TO DISSOCIATE YOURSELF FROM THE BODY AND THE MIND. TENSION, STRESSES AND STRAINS ONLY AFFLICT YOU WHEN YOU IDENTIFY YOURSELF WITH THE BODY AND THE MIND. IN THE NIGHT, WHEN YOU ENTER PROFOUND SLEEP, THE PROCESS OF DISSOCIATION TAKES PLACE AUTOMATICALLY. YOU DON'T REMEMBER YOUR NAME, YOUR BODY OR THE NATURE OF YOUR SURROUNDINGS DURING PROFOUND SLEEP. IN THE SAME WAY, DURING THE PRACTICE OF YOGA NIDRA, AFTER ENTERING A STATE OF DEEP RELAXATION, YOU SHOULD TRY TO DISIDENTIFY YOURSELF EMOTIONALLY FROM YOUR BODY AND MIND.

THE FIVE KOSHAS

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MODERN PSYCHOLOGISTS REFER TO THE THREE DIMENSIONS OF THE MIND AS THE CONSCIOUS, SUBCONSCIOUS, AND UNCONSCIOUS. IN THE PHILOSOPHIES OF VEDANTA AND YOGA THEY ARE KNOWN AS THE GROSS, SUBTLE AND CAUSAL DIMENSIONS OF THE HUMAN PERSONALITY. THESE THREE DIMENSIONS ARE AGAIN SUBDIVIDED INTO THE FIVE KOSHAS OR BODIES WHICH CONSTITUTE THE TOTAL EXPRESSION OF THE HUMAN PERSONALITY FROM THE GROSSEST TO THE MOST SUBTLE DIMENSIONS OF EXISTENCE.

THE FIVE KOSHAS CAN BE READILY RELATED TO THE PSYCHOLOGICAL DIMENSIONS, PHYSIOLOGICAL STATES AND DIFFERENT LEVELS OF AWARENESS AS ILLUSTRATED IN THE FOLLOWING DIAGRAM.

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THE FIVE KOSHAS

ANANDAMAYA KOSHA (BLISS BODY)
VIJNANAMAYA KOSHA (ASTRAL BODY)
MANONMAYA KOSHA (MENTAL BODY)
PRANAMAYA KOSHA (MENTAL BODY)
ANNAMAYA KOSHA (FOOD BODY)

THE FIVE KOSHAS ARE DEFINED IN THE YOGIC TEXTS AS FOLLOWS :

ANNAMAYA KOSHA, THE FOOD BODY, IS THE PHYSICAL BODY OF BLOOD, BONE, FATE, AND SKIN, WHICH IS PERCEIVED THROUGH THE SENSES. THIS IS THE GROSSEST LEVEL OF HUMAN MANIFESTATION. THE LEVEL OF AWARENESS IS OF THE PHYSICAL PLANE.
PRANAMAYA KOSHA, THE PRANIC BODY IS THE UNDERLYING ENERGY NETWORK OF THE HUMAN STRUCTURE, WHICH CONSISTS OF CURRENTS OF PRANA OR BIOPLASTIC ENERGY. THE LEVEL OF AWARENESS HERE IS OF PHYSIOLOGICAL FUNCTIONS, E.G. DIGESTION AND CIRCULATION.
MANOMAYA KOSHA, THE MENTAL BODY, IS THE LAYER OF CONSCIOUS OPERATION WITHIN THE SPHERE OF THE MIND. AWARENESS HERE IS OF THE MENTAL AND EMOTIONAL PROCESSESS.
VIJNANAMAYA KOSHA, THE PSYCHIC BODY, IS THE DIMENSION OF OUR PERSONALITY WHICH IS OPERATING ON THE ASTRAL PLANE. THIS IS THE BODY WE EXPERIENCE DURING DREAMING, OUT OF BODY EXPERIENCES, AND THE VARIOUS TYPES OF PSYCHIC PHENOMENA. AWARENESS IS OF THE PSYCHIC AND CASUAL PLANES.
ANANDAMAYA KOSHA, THE BLISS BODY, IS THE TRANSCENDENTAL DIMENSION OF THE HUMAN PERSONALITY EXISTING IN TOTAL ABSENCE OF PLEASURE OR PAIN. THIS IS VERY IMPORTANT, BUT DIFFICULT TO EXPLAIN. ANANDA HAS BEEN MISINTERPRETED AS "FELICITY" "JOY" OR "BLISS". IT IS ACTUALLY A PARTICULAR STATE WHERE THERE IS AWARENESS OF NEITHER PAIN NOR PLEASURE. AT THAT TIME, AT THAT TIME, A TOTAL HOMOGENEITY IS EXPERIENCED, AND THIS STATE OF HOMOGENEOUS AWAREESS IS KNOWN AS ANANDAMAYA. NORMALLY, WHEN YOU EXPERIENCE EITHER PAIN OR PLEASURE, IT PRODUCES MENTAL FLUCTUATIONS. IT MEANS PAIN IS AN EXPERIENCE, AND SO IS PLEASURE. BUT IN ANANDAMAYA KOSHA, THE MOST SUBLE BODY OF ALL, THERE IS NO EXPERIENCE. THE INSTRUMENT OF EXPERIENCE HAS BEEN TOTALLY TRANSCENDED.

ULTIMATELY, THE ONGOING PRACTICE OF YOGA NIDRA WILL LEAD YOU RIGHT TO THIS POINT, WHERE ONLY THE FUNDAMENTAL VIBRATION OF THE UNCONSCIOUS REMAINS, WITHOUT FUNDAMENTAL OR MODIFICATION. THIS IS THE DEEPEST EXPERIENCE OF YOGA NIDRA, THE DIMENSION OF TOTAL UNCONSCIOUSNESS - ANANDAMAYA KOSHA OR THE BLISS BODY.

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THIS HOMOGENOUS EXPERIENCE HAS BEEN DEFINED CLEARLY BY ADI SHANKARACHARYA IN THE ANCIENT TEXT YOGA TARAVALI:

WHEN MIND HAS TRASCENDED MAYA (DELUSION)
WHEN EGO HAS BECOME STATIC
WHEN SENSES ARE NO MORE FUNCTIONING.
AND WHEN ALL COMMUNICATION BETWEEN THE
MIND AND THE SENSES HAS BEEN CUT,
WHEN "I" AND "YOU" NO LONGER EXIST
FOR A PERIOD OF TIME....

HOW TO DO YOGA IN SHORT PRACTICES !

THE ALTERNATIVE PRACTICES

OF YOGA NIDRA

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THE PRACTICE OF YOGA NIDRA CAN ALSO BE ADAPTED FOR USE AS A SHORT RELAXATION IN THE WORKPLACE OR AS A PRELUDE TO SLEEP.

INTERLUDE AT WORK

FOR THE PURPOSE OF RELAXATION, THE ESSENTIAL ELEMENTS OF THIS FORM OF YOGA NIDRA ARE ROTATION OF CONSCIOUSNESS AND COUNTING OF BREATHS. THESE ELEMENTS CAN BE EASILY ADAPTED TO ALLOW FOR PRACTICE IN THE WORKSPLACE OR AT HOME, IF A SHORT BREAK OF FIVE TO TWENTY MINUTES PRESENTS ITSELF.

ADDITIONAL FLEXIBILITY IS PROVIDED BY THE BREATHING PRACTICE, FROM WHICH ANY NUMBER OR COMBINATION OF THE FOUR PARTS CAN BE CHOSEN AS REQUIRED. THE FOLLOWING IS AN EXAMPLE OF A PRACTICE SUITABLE FOR THE OFFICE OR HOME OR WHEREVER SOME PRIVACY CAN BE OBTAINED.

HOW TO DO ?

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LOCK THE DOOR, SWITCH OFF THE LIGHT AND DRAW THE CURTAINS OR BLINDS. MAKE A MENTAL NOTE OF HOW SOON YOU WANT THE PRACTICE TO FINISH.
LIE DOWN ON THE FLOOR OR A COUCH AND CLOSE YOUR EYES.
COMMENCE RELAXING THE BODY BY LYING QUIETLY IN THE SHAVASANA POSITION FOR A SHORT TIME.
LET YOUR MIND WANDER AROUND THE ENVIRONMENT LISTENING TO SOUNDS REACHING YOU FROM OUTSIDE, DON'T ANALYZE OR INTELLECTUALIZE THESE SOUNDS, JUST BECOME AWARE OF THEM AS SOMETHING EXTERNAL.
BRING YOUR ATTENTION TO THE BODY, TAKE A DEEP BREATH AND AS YOU BREATHE OUT FEEL YOURSELF LETTING GO.
FOCUS YOUR MIND ON THE MEETING POINTS BETWEEN YOUR BODY AND THE FLOOR AND DEVELOP THIS FEELING FOR A COUPLE OF MINUTES.
THEN ROTATE YOUR CONSCIOUSNESS QUICKLY AROUND THE BODY STARTING WITH THE RIGHT THUMB AND MOVING IN THE SAME FASHION DESCRIBED IN THE PRACTICE (RIGHT SIDE, LEFT, BACK, FRONT, AND MAJOR PARTS).
BECOME AWARE OF YOUR NATURAL BREATH. FOCUS YOUR ATTENTION ON THE BREATH AS IT MOVES IN AND OUT OF THE NOSTRILS (OR FOCUS ON THE THROAT, CHEST OR NAVELS AS DESIRED.)
MAINTAIN YOUR AWARENESS OF THIS FOR SOME TIME. COUNT THE BREATHS BACKWARDS FROM 11 TO 1 (OR 27 TO 1 IF THERE IS TIME).
STOP COUNTING AND TAKE A LONG, DEEP BREATH. LIE QUIETLY FOR A FEW MOMENTS AND STRETCH YOURSELF SLOWLY. OPEN YOUR EYES AND GET UP. THIS COMPLETE THE PRACTICE.

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WHILE IT IS POSSIBLE TO PRACTICE YOGA NIDRA SITTING OR STANDING. THIS IS NOT RECOMMENDED HERE. THE DISTINCTIVE FEATURES OF THIS FORMOF RELAXATION IS SYSTEMATIC ROTATION OF CONSCIOUSNESS AROUND THE BODY, AND THIS GIVES BEST RESULTS IN THE PRONE POSITION. IF QUICK MENTAL RELAXATION IS REQUIRED AND ONLY A CHAIR IS AVAILABLE, FOR EXAMPLE IN THE KITCHEN WHILE THE DINNER COOKS OR IN THE BUS ON THE WAY HOME FROM WORK, THEN IT IS BEST TO PRACTICE AWARENESS OF THE BREATH ONLY, PARTICULARLY MENTAL AWARENESS OF ALTERNATIVE OF THE BREATH ONLY, PARTICULARLY MENTAL AWARENESS OF ALTERNATIVE NOSTRIL BREATHING (ANULOMA VILOMA)

HOW TO DO YOGA NIDRA?

PREPARATION

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GET READY FOR YOGA NIDRA. LIE DOWN IN SHAVASANA, FEET APART AND THE PALMS OF THE HANDS FACING UPWARDS. CLOSE YOUR EYES AND QUICKLY BECOME MOTIONLESS... NOW IS THE TIME TO MAKE ANY ADJUSTMENTS, THERE SHOULD BE ABSOLUTELY NO MOVEMENT UNTIL THE PRACTICE IS FINISHED. FOR JUST AN HOUR, FORGET YOUR PROBLEMS AND WORRIES AND CONCENTRATE ON YOGA NIDRA... FORGET ALL YOUR CARES. TAKE A LONG DEEP BREATH.. AND AS YOU BREATHE OUT FEEL YOURSELF LETTING GO.

RELAXATION

BECOME AWARE OF OUTSIDE SOUNDS, BECOME AWARE OF DISTANT SOUNDS OUTSIDE THE BUILDING. ALLOW YOUR SENSE OF HEARING TO RANGE INTO THE DISTANCE... AND THEN GRADUALLY WITHDRAW IT BACK INTO THIS BUILDING, BACK TO THIS ROOM... DEVELOP YOUR AWARENESS OF THIS ROOM.. AND YOURSELF LYING ON THE FLOOR.. BECOME AWARE OF YOUR BODY LYING ON THE FLOOR. BECOME AWARE OF YOUR BREATHING... JUST BE CONSCIOUS THAT YOU ARE BREATHING. DO NOT CONCENTRATE. AWARENESS OF YOUR BREATH AND AWARENESS OF YOUR BODY. REMEMBER YOUR PURPOSE AND SAY MENTALLY TO YOURSELF, I AM GOING TO PRACTICE YOGA NIDRA. I WILL REMAIN AWAKE, I WILL NOT SLEEP.

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RESOLVE

NOW STATE YOUR RESOLVE. REPEAT YOUR RESOLVE MENTALLY WITH FULL AWARENESS AND FEELING THREE TIMES.

ROTATION OF CONSCIOUSNESS

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NOW WE MOVE INTO ROTATION OF CONSCIOUSNESS. AWARENESS OF DIFFERENT PARTS OF THE BODY BY TAKING A TRIP THROUGH THE BODY. LET YOUR MIND JUMP FREELY FROM ONE PART TO THE NEXT.

RIGHT SIDE
LEFT SIDE
FRONT SIDE
BACK SIDE
MAJOR PARTS
SKIN AWARENESS
BREATHING
INNER SPACE
EYEBROW CENTRE

RESOLVE

BECOME AWARE OF YOUR RESOLVE, REMEMBER THE RESOLVE YOU MADE AT THE BEGINNING OF THE PRACTICE, THIS IS THE TIME TO REPEAT YOUR RESOLVE. STATE YOUR RESOLVE THREE TIMES IN THE SAME WORDS AND WITH THE SAME ATTITUDE, WITH FEELIG AND EMPHASIS.

FINISH

BECOME AWARE OF YOUR BREATHING, BECOME AWARE OF THE NATURAL BREATH, BECOME AWARE OF THE BREATH THROUGH THE NOSTRIL, DEVELOP TOTAL AWARENESS OF THE NOSTRIL BREATH AND CONTINUE PRACTISING THIS. MENTAL AWARENESS OF ALTERNATE NOSTRIL BREATHING... PRACTICE THIS FOR A SHORT TIME. ENTEND YOUR AWARENESS OF THE BREATH TO EVERY PART OF THE BODY... AS YOU INHALE FEEL THE LIFE-GIVING FORCE PERMEATE YOUR WHOLE BODY. TAKE A LONG, SLOW DEEP BREATH AND BECOME AWARE OF YOUR RELAXED BODY, BECOME AWARE OF YOUR PHYSICAL EXISTENCE.

DEVELOP AWARENESS OF YOUR SURROUNDINGS... THE FLOOR YOU ARE LYING ON, THE ROOM YOU ARE IN... EXTERNALIZE YOUR ATTENTION. START MAKING SMALL MOVEMENTS IN PREPARATION FOR SITTING UP, TAKE YOUR TIME, THERE IS NO HURRY. SIT UP SLOWLY AND OPEN YOUR EYES. THE PRACTICE OF YOGA NIDRA IS NOW COMPLETE.

THE YOGIC EDUCATION OF INTERNAL BODY ORGANS!

EDUCATING THE WHOLE MIND

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YOGA NIDRA IS NOT ONLY AN EFFECTIVE WAY TO RELEASE STRESS AND INDUCE DEEP PHYSIOLOGICAL REST AND RELAXATION. EXPERIMENTS ARE NOW REVEALING THAT IT AN EXTREMELY EFFICIENT MEANS OF INCREASING LEARNING CAPACITY AS WELL. YOGA NIDRA PROMISES TO REVOLUTIONIZE TEACHING PROCEDURES IN THE DECADES AHEAD, ENABLING STUDENTS OF ALL ANGES TO ASSIMILATE KNOWLEDGE SPONTANEOUSLY, WITHOUT EFFORT.

SOME CHILDREN WANT TO LEARN, BUT THEIR CONSCIOUS MIND IS EITHER WEAK OR UNRECEPTIVE. THROUGH YOGA NIDRA THEY CAN ABSORB CAPACITY OF THE CHILD WHO PRACTICES YOGA NIDRA IS REMARKABLY IMPROVED, IT CAN COME AS QUITE A SURPRISE TO SEE CHILDREN READING BOOKS AND SOLVING MATHEMATICAL PROBLEMS THAT WOULD HAVE BEEN MUCH TOO DIFFICULT FOR THEM BEFORE.

YOGIC SYSTEM OF EDUCATION

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THERE ARE VARIOUS PROCESSESS THROUGH WHICH KNOWLEDGE CAN BE IMPLANTED IN THE HUMAN BRAIN. DURING THE LAST FEW DECADES MANY METHODS HAVE BEEN INTRODUCED INTO THE EDUCATIONAL SYSTEM. THE MOST COMMON METHOD, OF COURSE, IS TEACHING IN A CLASSROOM USING REWARDS AND PUNISHMENTS. THE TEACHER GIVES A LECTURE AND THE STUDENT TRIES TO UNDERSTAND IT. IF THE STUDENT IS INTELLIGENT HE GETS A GOOD GRADE, AND IF HE IS DULL HE FAILS. THIS MIGHT BE A SYSTEM OF TEACHING BUT IT IS DEFINITELY NOT A SYSTEM OF EDUCATION.

INCREASING MEMORY FUNCTION

YOGA NIDRA IS A METHOD WHICH HAS BEEN ADOPTED BY MANY PIONEERING EDUCATORS AS A MEANS OF IMPROVING CONSCIOUS RECALL AND THEREBY INCREASING MEMORY FUNCTION AND LEARNING CAPACITY. TWO FACTORS ARE INVOLVED IN THE PROCESS OF MEMORY. THE FIRST IS THE BRAIN'S ABILITY TO ABSORB INFORMATION AND THE SECOND IS ITS ABILITY TO RECALL THE INFORMATION LATER ON. YOGA NIDRA WORKS ON BOTH OF THESE LEVELS BY ESTABLISHING A STATE OF MAXIMUM RECEPTIVITY IN THE SUBCONSCIOUS MIND, ALONG WITH A SIMULTANEOUS STATE OF AWARENESS.

STATES OF CONSCIOUSNESS

AWAKE CONSCIOUS MIND BETA
YOGA NIDRA SUPERCONSCIOUS MIND ALPHA
DREAMING SLEEP SUBCONSCIOUS MIND THETA
DEEP SLEEP UNCONSCIOUS MIND DELTA

THE CHAKRAS

SAHASRARA
BINDU
AJNA
VISHUDDHI
ANAHATA
MANIPURA
SWADHISTHANA
MOOLADHANA

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THE INTERNAL BODY ORGANS

BRAIN'
CEREBELLUM
SPINAL CORD
TRACHEA
AORTA
LEFT LUNG
HEART
DIAPHRAGM
STOMACH
SPLEEN
PANCREAS
TRANSVERSE COLON (LARGE INTESTINE)
DESCENDING COLON
SMALL INTESTINE
SIGMOID COLON
ANUS
OESOPHAGUS
RIGHT LUNG
LIVER
GALL BLADDER
ASCENDING COLON
CECUM
APPENDIX
RECTUM

HOW TO VISUALIZE TEMPLE AND PARK MEDITATION?

TEMPLE AND PARK MEDITATION

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PREPARATION

GET READY FOR YOGA NIDRA. LIE DOWN IN SHAVASANA, THE DEAD MAN'S POSE, AND MAKE YOURSELF AS COMFORTABLE AS POSSIBLE. KEEP YOUR FEET APART AND LET THEM FLOP A LITTLE SIDEWAYS, ARMS SLIGHTLY AWARE FROM THE BODY WITH THE PALMS OF YOUR HANDS UPWARDS. ADJUST YOUR BLANKET, CLOTHES AND POSITION, SO THAT YOU CAN PRACTICE YOGA NIDRA WITHOUT MOVING AND WITH NO PHYSICAL DISCOMFORT. PLEASE CLOSE YOUR EYES AND KEEP THEM CLOSED. THE PRACTICE OF YOGA NIDRA IS THE ACT OF HEARING AND THE ACT OF FEELING, THESE ARE THE ONLY IMPORTANT FACTORS. IN YOGA NIDRA YOU FUNCTION ON THE LEVEL OF AWARENESS... PLUS THE LEVEL OF LISTENING. IN DREAMS YOU HAVE NO CONTROL, IN YOURSELF MENTALLY, I WILL NOT SLEEP, I SHALL ONLY LISTEN TO THE VOICE... REPEAT TO YOURSELF, " I WILL NOT SLEEP".

GIVE YOURSELF SOME TIME TO BECOME CALM AND STEADY.. TAKE A DEEP BREATH AND AS YOU BREATHE IN, FEEL CALMNESS SPREADING THROUGHOUT THE BODY. AS YOU ARE BREATHING OUT, SAY TO YOURSELF MENTALLY, R-E-L-A--X.

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RELAXATION

BECOME AWARE OF SOUNDS IN THE DISTANCE... BECOME AWARE OF THE MOST DISTANT SOUNDS THAT YOU CAN HEAR. LET YOUR SENSE OF HEARING OPERATE LIKE A RADAR BEAM.. SEARCHING OUT DISTANT SOUNDS AND FOLLOWING THEM FOR A FEW SECONDS. MOVE YOUR ATTENTION FROM SOUND TO SOUND... WITHOUT ATTEMPTING TO IDENTIFY THE SOURCE. GRADUALLY BRING YOUR ATTENTION TO CLOSER SOUNDS... TO SOUNDS OUTSIDE THIS BUILDING.. AND THEN TO SOUNDS INSIDE THIS BUILDING. NOW DEVELOP YOUR AWARENESS OF THIS ROOM... WITHOUT OPENING YOUR EYES VISUALIZE THE FOUR WALLS, THE CEILING, THE FLOOR, YOUR BODY LYING ON THE FLOOR, SEE YOUR BODY LYING ON THE FLOOR. BECOME AWARE OF THE EXISTENCE OF YOUR PHYSICAL BODY LYING ON THE FLOOR.. TOTAL AWARENESS OF YOUR BODY LYING IN PERFECT STILLNESS. YOUR BODY IS LYING ON THE FLOOR.. DEVELOP YOUR AWARENESS OF ALL THE PHYSICAL MEETING POINTS BETWEEN YOUR BODY AND THE FLOOR. BECOME AWARE OF THE NATURAL BREATH, BECOME AWARE OF THE DEEP, NATURAL, SPONTANEOUS BREATH, DO NOT CONCENTRATE FOR THIS WILL INTERFERE WITH THE NATURAL PROCESS. KEEP ON LISTENING TO ME, AND KNOW THAT YOU ARE BREATHING. THE PRACTICE OF YOGA NIDRA BEGINS NOW.. SAY MENTALLY TO YOURSELF, I AM GOING TO PRACTICE YOGA NIDRA. I WILL NOT SLEEP. I AM GOING TO PRACTICE YOGA NIDRA.

RESOLVE

THIS IS THE TIME TO MAKE YOUR RESOLVE. SIMPLE RESOLVE. SIMPLE RESOLVE. PLEASE STATE YOUR RESOLVE CLEARLY WITH FEELING AND AWARENESS THREE TIMES.

ROTATION OF CONSCIOUSNESS

ROTATE YOUR CONSCIOUSNESS THROUGH THE DIFFERENT CENTRES OF THE BODY... AS QUICKLY AS POSSIBLE, THE AWARENESS HAS TO JUMP FROM POINT TO POINT. PLEASE REPEAT MENTALLY THE NAME OF EACH PART AFTER ME, AND SIMULTANEOUSLY BECOME AWARE OF THAT PART. THE PRACTICE ALWAYS BEGINS WITH THE RIGHT HAND.

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RIGHT SIDE
LEFT SIDE
BACK SIDE
FRONT SIDE
MAJOR PARTS
BODY/FLOOR AWARENESS
BREATHING

AWARENESS OF SENSATIONS

HEAVINESS
LIGHTNESS
COLD
HEAT
PAIN
PLEASURE
INNER SPACE

PARK AND TEMPLE VISUALIZATION

IMAGINE YOURSELF IN A PARK IN THE EARLY MORNING. THE SUN HAS NOT RISEN AND THE PARK IS DESERTED, EXCEPT FOR YOURSELF. IT IS A BEAUTIFUL PARK, CALM AND PEACEFUL... WALK ACROSS THE SPRINGY GRASS... LISTEN TO THE BIRDS WHISTLE AND CALL AS THEY WELCOME IN THE NEW DAY. THERE ARE GARDENS OF FLOWERS, ROSES, YELLOW, PINK, RED, PURPLE... SMELL THEIR FRAGRANCE AND SEE THE EARLY MORNING DEWDROPS ON THEIR PETALS. NEARBY THE ROSE GARDEN IS A FISHPOND... GOLDFISH SWIM IN AND OUT AMONGST THE WATER LILIES, SEE THEIR GRACEFUL MOVEMNTS. YOU WALK BETWEEN TREES, BEAUTIFUL TREES.. BARE TREES AND TREES WITH LEAVES, WIDE SPREADING TREES AND TALL STATELY TREES. THERE IS A CLEARING BETWEEN THE TREES.. IN THE CLEARING IS A SMALL TEMPLE WITH AN AURA OF LIGHT AROUND IT. GO TO THE DOOR, IT IS COOL AND DIM INSIDE.. INSIDE ON THE WALLS THERE ARE PICTURES OF GREAT SAINTS. YOU SIT DOWN ON THE FLOOR, CLOSE YOUR EYES AND BECOME STILL... A SENSE OF DEEP PEACE AND HARMONY ENVELOPS YOU AS THE SOUNDS OUTSIDE FADE INTO THE DISTANCE. CONTINUE YOUR AWARENESS OF MEDITATION INSIDE THE TEMPLE..STAY THERE FOR SOME TIME UNTIL PEACE AND HARMONY PERVADE.

INNER SPACE

BRING YOUR AWARENESS BACK TO CHIDAKSHA, BRING YOUR AWARENESS TO THE DARK SPACE YOU SEE IN FRONT OF YOUR CLOSED EYES. ACTUALLY THIS SPACE CAN ALSO BE VISUALIZED IN FRONT OF THE FOREHEAD, SO IF YOU WANT TO EXPLORE IT A LITTLE YOU CAN SHIFT YOUR GAZE SLIGHTLY UPWARDS... BUT DO NOT STRAIN. WATCH THE DARKNESS THAT YOU SEE BEFORE YOU VERY CAREFULLY, WITH DETACHMENT, DO NOT BECOME INVOLVED.

REST YOUR MIND IN THIS WARM AND FRIENDLY DARKNESS... IF ANY SUBTLE PHENOMENA MANIFEST, FOR EXAMPLE COLOURS OF PATTERNS, SIMPLY TAKE NOTE OF THESE AND CONTINUE WITH YOUR AWARENESS. IF THOUGHTS OCCUR LET THEM COME AND GO BUT CONTINUE WATCHING THE DARK SPACE, CONTINUE THIS WITH DETACHED AWARENESS.

FINISH

BECOME AWARE OF YOUR BREATHING, BECOME AWARE OF YOUR NATURAL BREATHING. AWARENESS OF BREATHING... AND AWARENESS OF RELAXATION. DEVELOP AWARENESS OF YOUR PHYSICAL EXISTENCE. BECOME AWARE OF YOUR ARMS AND LEGS AND YOUR BODY LYING STRETCHED OUT ON THE FLOOR. BECOME AWARE OF MEETING POINTS BETWEEN YOUR BODY AND FLOOR. DEVELOP AWARENESS OF THE ROOM, WALLS, CEILING... NOISES IN THE ROOM AND NOISES OUTSIDE..

TAKE YOUR MIND OUT, BECOME COMPLETELY EXTERNAL. LIE QUICKLY FOR A FEW MOMENTS AND KEEP YOUR EYES CLOSED. START MOVING YOUR BODY AND STRETCHING YOURSELF... PLEASE TAKE YOUR TIME, DO NOT 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.

THE SYMPTOMS OF SPIRITUAL AWAKENING !

THE THREE STATES OF MIND !

THE FIVE KOSHAS AND ITS MEANINGS!

HOW TO DO YOGA IN SHORT PRACTICES !

HOW TO DO YOGA NIDRA?

THE YOGIC EDUCATION OF INTERNAL BODY ORGANS!

HOW TO VISUALIZE TEMPLE AND PARK MEDITATION?

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