How do we still the mind? How do we go beyond the surface thoughts and emotions and reach that unchanging, pure consciousness that lies within? How do we access that potentiality? One way is through the practice of Yoga Nidra.
Key Concept
In deep relaxation, receptivity increases. During fully conscious state, intellect and senses are engaged. Information being processed is related to external world. In yoga nidra, we are taking the awareness away from the external world and the senses to access the subconscious and unconscious states mind.
I teach Satyananda Yoga Nidra, developed in the 1960's from ancient tantric techniques.
Yoga Nidra book published in 1976 by Swami Satyananda. When I started teaching it 25 years ago, virtually no one had heard of this technique. In fact, it wasn't until about 10-12 years ago that it became widely known. Now there are many styles, all involving deep relaxation. Obviously, it works that it has spread so quickly through the yoga world.
Last year I was a main presenter at First International Yoga Nidra Conference at the Kripalu Center for Yoga and Wellness.
4-8 Stages of the practice depending on your experience or time available.
SETTLING – moves awareness from outside to inside
First adjust the physical body and be aware of the body supported by the floor/chair. Physically releasing the body and scanning for tensions and using breath to release.
Awareness of sensations of the body – clothing/air, awareness of sounds – to be able to let go of the senses and move the awareness inward. This becomes the start of process of pratyahara.
SANKALPA - at beginning and end when relaxed and at the end before finishing a special sort of affirmation is made.
Brain waves are at alpha/theta junction – a place between relaxation and drifting into sleep. Where incredible amount of information is "downloaded" into subconscious mind. The subconscious mind can hold a lot of negative downloads, resulting in patterned behaviors that really don't serve us well. Sankalpa designed to work at the subconscious level to change what the conscious mind cannot.
BODY ROTATION – captures the awareness and directs it through the body. Activates the sensory/motor area of the brain based on the homunculus. Rotation was created before right/left brain scientific studies but supports what we've learned in the last couple of decades.
Starting on right side of body is left brain which is our extroverted nature and the "planning brain" then goes to the left side which is right brain and our introverted, more present, "everything is fine" part of the brain.
Then crosses back and forth, activating the fluidity of nervous transmission from right to left and left to right, balancing the hemispheres of the brain.
By moving the awareness in this systematic way through the body, the physical body relaxes deeply. And because the rotation doesn't vary, over time the habituation of the awareness to follow along initiates relaxation more quickly and easily.
BREATH AWARENESS – further deepens relaxation on an energetic level
Further internalizes awareness. At the subtle level, helps balance the nadis, or energy channels of the body and facilitates the flow of energy.
Connects cerebral cortex with brain stem. Connections go through limbic system, the emotional brain.
OPPOSITES – deepens release of deeply held tensions, strengthens will power & helps us accept dualities.
With opposites, there is the creation of experiences normally beyond our control. These experiences normally arise from the limbic system in the middle of the brain. The limbic system helps regulate responses to environmental factors as well as emotional factors. The limbic system is the emotional brain, controlling the emotional aspects of behavior related to survival. So the practice involves feeling hot then cold, heavy then light.
The practice of opposites within the depth of relaxation of yoga nidra, releases emotional material held in deep subconsciousness independent of good/bad.
Acceptance of dualities of life. Strengthens will power on the psychic level. Aids in cultivating opposites in daily life, so when there is sadness it is recognized as the other side of the coin and we learn how to let it go and cultivate happiness.
VISUALIZATIONS – creating the dream.
Most subtle stage providing deep mental relaxation. Here images are suggested that are meant to help purge the subconscious and unconscious mind. Imagery is used to 'nudge' samskaras – those deeply held patterns of thought that tend to dictate our responses to life.
Images suggested may lead to drifting into other imagery – a dreamlike state. Dreams when we sleep are an important mechanism to release the buildup of emotional stress. In yoga nidra, with practice, this can be more like lucid dreaming whereby there is a level of awareness functioning that doesn't usually exist in regular sleep.
Slow progression of types of imagery based on practitioner's experience and it is important to be able to witness whatever comes up without becoming disturbed and without intellectual analysis.
Symbols are used to process information throughout our lives. In the same way what is seen in yoga nidra can be symbolic and one should just see the imagery and let it go.
Over time, subconscious and unconscious material that influences the negative aspects of the personality are released to provide better integration within conscious states. Develops self-awareness and acceptance. Enhances imagination and creativity
EXTERNALIZATION
Moves from subtle to gross – reversing the process of internalization
Upon completing the practice & moving back into your daily activities, ideally you feel:
So, this is what the practice entails, and I encourage you to make it a part of your life. Rather than a coffee break, why not try a yoga nidra break? Yoga nidra practices are generally 15-40 minutes long but remember it's important to use a recording to hold you in the practice so that you can reach and stay at that threshold between awake and asleep. There is a variety of yoga nidra recordings available on my website.
