HOW TO TEACH YOGA NIDRA TO OUR CHILDREN ?

 

          

               TEACHING YOGA NIDRA

                 TO CHILDREN

          YOGA NIDRA CAN BE PRACTICED EVEN BY SMALL CHILDREN, TAKING INTO ACCOUNT THEIR NATURE AND SPECIAL REQUIREMENTS. FOR CHILDREN BETWEEN 8 AND 14 YEARS, IT IS DIFFICULT TO REMAIN STILL IN ONE SPOT FOR EVEN 10  MINUTES. YET THEY RELAX FAR MORE QUICKLY AND DEEPLY THAN ADULTS. THEREFORE PRACTICE SESSIONS OF 10 OR 15 MINUTES ARE SUFFICIENT.

                        ROTATION OF CONSCIOUSNESS THROUGH THE BODY PARTS IS MOST EFFECTIVE, AND THE INTEREST OF YOUNGER CHILDREN CAN BE RENEWED BY VARIOUS FANTASIES WHICH STIMULATE THE IMAGINATION. FOR EXAMPLE - IMAGINE A BUTTERFLY LANDING HERE AND THERE, VISUALIZE LIGHTS WHICH TURN ON AT EACH  BODY PART, EXPLORE THE BODY AS IF IT WERE AN ISLAND. THE POSSIBILITIES ARE ONLY LIMITED BY THE INSTRUCTOR'S IMAGINATION.

                      SIMPLE, SHORT VISUALIZATION SEQUENCE ARE ALSO IMPORTANT PART OF YOGA NIDRA FOR CHILDREN, WHEREAS IN ADULTS THIS PRACTICE IS FORESTALLED UNTIL THE ART OF SIMPLE, PHYSICAL AND MENTAL RELAXATION HAS BEEN ACQUIRED BY MORE PRELIMINARY PRACTICES. IN GENERAL, CHILDREN ARE FAR LESS TENSE AND PREOCCUPIED THAN ADULTS. THEY ARE MORE OPEN AND RECEPTIVE TO THE EXPERIENCE OF YOGA NIDRA.

ADVICE FOR INSTRUCTORS

• ADAPT THE PRACTICES ACCORDING TO THE PARTICULAR AGE AND UNDERSTANDING OF THE CHILD OR CHILDREN.
•  IF YOU ARE CONDUCTING GROUP SESSIONS IT IS BEST WHEN SIX OR SEVEN CHILDREN COMBINE FROM THE SAME AGE GROUP.
•  WHENEVER IT IS POSSIBLE, USE A ROOM THAT IS SPACIOUS AND AIRY AND WHICH HAS A FINE VIBRATION. TRY TO USE THE SAME ROOM FOR ALL PRACTICES.
•  FOLLOW EACH SESSION WITH A SHORT DISCUSSION, AND PERHAPS WITH DRAWING, COLOURING OR ACTING OUT WHAT EXPERIENCED DURING THE PRACTICE. ALLOW EACH CHILD TO VOLUNTEER HIS EXPERIENCES. THOSE WHO ARE SHY SHOULD ALSO BE ENCOURAGED TO TALK ABOUT WHAT THEY SAW AND EXPERIENCED. REAFFIRM EVERYONE'S EXPERIENCES AND MAKE SURE NO CHILD IS CONFUSED, LOST OR UNHAPPY.

                                           PREPARATION

                            YOGA NIDRA CAN BE PRACTICED IN ANY POSITION, BUT FOR LONG SESSIONS IT IS BEST TO LIE FLAT ON THE BACK. MAKE SURE THAT THE HEAD, NECK AND SHOULDERS ARE IN A STRAIGHT LINE, HANDS ARE AT THE SIDES PALMS UP, LEGS BE STRAIGHT, FEET PLACED A LITTLE APART. 

                           COMMENCE WITH PROGRESSIVE TENSING AND RELAXING OF THE BODY PARTS, BEGINNING WITH FEET AND LEGS AND CONCLUDING WITH FACIAL MUSCLES. THE CHILD SHOULD THEN RELAX COMPLETELY IN SHAVASANA AND FOLLOW THE INSTRUCTIONS FOR ROTATION OF CONSCIOUSNESS THROUGHOUT THE BODY.

                               ROTATION OF CONSCIOUSNESS

                                   RELAX YOU WHOLE BODY. BREATHE OUT ALL YOUR TENSIONS AND WEARINESS. FEEL THAT YOU ARE BECOMIN VERY HEAVY. BECOME AWARE OF THE PARTS OF THE BODY WHICH I AM NAMING, BUT DO NOT MOVE THEM. JUST FEEL THE PARTS AND FOLLOW MY VOICE. YOU MUST NOT SLEEP.

                     BECOME AWARE OF THE RIGHT HAND. THE RIGHT HAND THUMB, SECOND FINGER, THIRD, FOURTH, LITTLE FINGER, WHOLE RIGHT HAND, WHOLE RIGHT ARM, SHOULDER, RIGHT SIDE OF THE CHEST, WAIST, HIP, WHOLE RIGHT LEG, RIGHT FOOT, THE TOES, ONE, TWO, THREE,FOUR, FIVE, ALL FIVE TOES TOGETHER, WHOLE BODY.

                                  BREATH AWARENESS

                

                                  FEEL THAT YOU ARE BREATHING IN A LOVELY, TRANSPARENT BUBBLE. EVERY TIME YOU BREATHE IN, THE BUBBLE EXPANDS, EVERY TIME YOU BREATHE OUT, THE BUBBLE CONTRACTS. NOW COUNT THE NUMBER OF BREATHS BACKWARDS FROM 10 TO 0.

                            BE CAREFUL NOT TO LOSE COUNT OR MISS A BREATH.

                        BREATH CAN ALTERNATIVELY BE IMAGINED PASSING IN AND OUT OF THE NAVEL OR IN AND OUT THE LEFT NOSTRIL, THEN THE RIGHT NOSTRIL.

HOW TO VISUALIZE YOURSELF ?

 

                                           VISUALIZATION

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                           ASANA : NOW YOU HAVE TO CONCENTRATE ON YOURSELF AS IF YOU ARE DOING ASANAS, YOGIC POSES. YOU SHOULD TRY TO VISUALIZE YOURSELF FROM THE OUTSIDE DOING THE POSES WITH PSYCHIC AWARENESS ONLY.. DO NOT MOVE YOUR BODY. PRACTICE MENTALLY SURYA NAMASKARA, SALUTE TO THE SUN. SEE YOURSELF IN EACH OF THE POSES, 1,2,3.. TO 12. NOW YOU ARE LYING DOWN, VISUALIZE YOURSELF IN SHAVASANA, DEAD MAN'S POSE... FROM SHAVASANA YOU MOVE TO SARVANGASANA, SHOULDERSTAND, HALASANA, PLOUGH, AND THE COUNTERPOSE MATSYASANA, FISH, NOW PASCHIMOTTANASANA, FORWARD BEND, BHUJANGASANA, COBRA... TURNING OVER, PADMASANA, LOTUS, AND THEN SIRSHASANA, HEADSTAND. CHECK THAT YOU ARE NOT SLEEPING.

                         MOVEMENT IN TIME : NOW YOU ARE GOING TO TRAVEL INTO YOUR PAST, IN THE SAME WAY YOU HAVE TRAVELLED FROM THE PAST TO THE PRESENT.. RETRACING THE STEPS OF YOUR MEMORY AND CONSCIOUSNESS BACKWARDS FROM THIS TIME. THE PAST IS PART OF TIME AND TIME IS PART OF YOUR MIND. NORMALLY YOU WALK FORWARD IN TIME.. THIS TIME TRY AND WALK BACKWARDS. BY REMEMBERING YOUR PAST YOU ARE GOING INTO THE DEEPER RECESSESS OF YOUR CONSCIOUSNESS.

                       TRY TO REMEMBER WHAT HAPPENED FROM THE PRESENT TIME TO THE TIME YOU GOT UP THIS MORNING... YOU HAVE TO GO BACK IN TIME AS IF YOU WERE WATCHING A FILM RUNNING IN REVERSE, OR IF NOT A FILM, A SERIES OF SLIDES. REMEMBER BACK TO THE START OF THE YOGA NIDRA, THEN RECALL WHAT YOU WERE DOING IN THE HALF HOUR BEFORE THAT. REMEMBER THE IMPORTANT OBJECTS AND FEELINGS IN THAT TIME, AND THEN KEEP ON PROCEEDING IN HALF HOUR OR ONE HOUR STAGES, TO WHEN YOU WOKE UP. STAGE BY STAGE, WITH FULL AWARENESS, VISUALIZE AND RECALL WHAT YOU WERE DOING, THINKING AND FEELING. WHEN YOU HAVE FINISHED, BRING YOUR MIND DIRECTLY BACK TO THE PRESENT.

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                           FURTHER IDEAS FOR GUIDED                                                            VISUALIZATIONS

                               THE FOLLOWING IDEAS CAN BE EXPANDED UPON, ALTERED OR USED TO INSPIRE YOUR OWN CREATIVITY:

• IMAGINE YOU ARE DRIFTING IN INFINITE SPACE, AMONG THE PLANETS AND STARS. VISIT AND EXPLORE SOME OTHER PLANETS BEFORE YOU RETURN TO EARTH.
•  IMAGINE YOU ARE A BIRD, A FLUFFY WHITE CLOUD, A PLANE, A KITE, A SUBMARINE, ETC.
•  IMAGINE YOU ARE A SHOE AND RETRACE EACH STEP YOU HAVE TAKEN IN A DAY.
•  PAY A VISIT TO A CIRCUS OR FESTIVAL
•  READ A FANTASY STORY FROM THE PURANAS, THE ARABIAN NIGHTS, HANS CHRISTIAN ANDERSEN, OR SOME OTHER SUCH BOOK. DO NOT INTRODUCE THE VISUALIZATION SEQUENCE UNTIL FULL BODY AND BREATH RELAXATION HAS BEEN ACHIEVED. THE VISUALIZATION SEQUENCE SHOULD NOT CONTINUE FOR MUCH MORE THAN FIVE MINUTES, OTHERWISE LOSS OF CONCENTRATION COULD OCCUR.

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                                 NATURE VISUALIZATION 

💟❤💟

•                                      IMAGINE YOU ARE OUTSIDE WALKING THROUGH A BEAUTIFUL GARDEN. IT IS EARLY IN THE MORNING AND YOU ARE COMPLETELY ALONE. THERE ARE NO OTHER PEOPLE AROUND, THERE IS ONLY YOU TO ENJOY THE BEAUTY OF NATURE. BECOME AWARE OF THE EARTH BENEATH YOUR BARE FEET. IT FEELS COOL AND VERY PLEASANT. NOW SEE ALL THE PLANTS AND TREES GROWING OUT OF THE EARTH AS YOU WALK BY THEM.

•                         LISTEN, YOU HEAR A LOUD CLAP OF THUNDER. LOOK UP. THE SKY HAS BECOME VERY DARK AND NOW IT IS STARTING TO RAIN. YOU ARE STANDING ON VERY GREEN GRASS AND YOU ARE WATCHING THE RAINDROPS BOUNCE OFF THE BLADES OF GRASS. SMELL THE WET EARTH, AND WITNESS THE STORM. DO NOT BE AFRAID ABOUT GETTING WET. IT DOES NOT MATTER. IT IS VERY PLEASANT TO GET WET.

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•                        NOW THE STORM HAS FINISHED. THE SUN BEGINNING TO SHINE THROUGH THE CLOUDS. FEEL THE WARMTH OF THE SUN ON YOUR SKIN. YOU ARE NO LONGER WET. YOUR CLOTHES ARE DRY AND YOU FEEL VERY WARM INSIDE. LOOK UP AT THE SUN AND FEEL ITS WARMTH AND ENERGY PENETRATING YOUR SKIN AND ENTERING YOUR BODY.

•                      NOW YOU ARE RUNNING IN THE GARDEN. YOU ARE VERY HAPPY AND CANNOT HELP BUT LAUGH WITH JOY. ALL AROUND IN THE TREES, BRIGHTLY COLOURED BIRDS ARE SINGING. HEAR THEIR MELODIOUS SONG ALL ABOUT YOU.

•                         A COOL GENTLE BREEZE IS BLOWING IN THE TREES. HEAR THE WIND RUSTLING IN THE TREES AND FEEL IT BLOWING AGAINST YOUR FACE AND THROUGH YOUR HAIR. BREATHE IN THIS FRESH LIFE-GIVING AIR.

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.