{"id":66465,"date":"2019-07-25T03:11:09","date_gmt":"2019-07-25T11:11:09","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=66465"},"modified":"2019-07-25T19:04:53","modified_gmt":"2019-07-26T03:04:53","slug":"yoga-nidra-a-complete-guide-to-ancient-deep-relaxation-practice","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/yoga-nidra-a-complete-guide-to-ancient-deep-relaxation-practice\/","title":{"rendered":"Yoga Nidra: A Complete Guide to Ancient Deep Relaxation Practice"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>\n<p><\/p>\n\n\n\n<p>Sometimes,\nto achieve more, you have to let go of things that hold you back. We are\ntalking about things that cloud your senses, such as insecurity, stress, low\nself-esteem, fear, anger, and other negative thoughts. When these thoughts\noverpower you, it results in suffering, desolation, and low productivity. <\/p>\n\n\n\n<p>The\nbest way to win over these negative thoughts is to practice Yoga Nidra, the art\nof doing <em>nothing. <\/em><\/p>\n\n\n\n<p>Yoga\nNidra takes you to the higher realms of consciousness where you realize your\ntrue potential. You attain a state of awareness where you realize that the\nthoughts influencing your mind are temporary objects. These thoughts will come\nand go, but you will remain forever. <\/p>\n\n\n\n<p>Once\nyou achieve this state of mind, you will become a self-realized soul,\ndetermined to fulfill your duties, without subjecting to temporary influences\nof this physical world. And the simplest way to achieve this state is by\npracticing Yoga Nidra \u2013 the ancient art of relaxing the mind and elevating the\nconsciousness. <\/p>\n\n\n\n<p>Are\nyou excited to know more? Let us now dive deeper into the world of Yoga Nidra. <\/p>\n\n\n\n<figure class=\"wp-block-image\"><\/figure>\n\n\n\n<p><strong>What is Yoga Nidra? <\/strong><\/p>\n\n\n\n<p>Yoga\nNidra \u2013 also known as Psychic Sleep, Yogic Sleep, and Dynamic Sleep \u2013 is an\nancient technique of attaining a state of consciousness between waking and\nsleeping. It\u2019s a way of inducing deep relaxation and at the same time, being\naware of the inner consciousness. <\/p>\n\n\n\n<p>Confusing?\nLet us talk about Yoga Nidra definition in detail. <\/p>\n\n\n\n<p>To\nunderstand Yoga Nidra, you must know about the three states of consciousness\nthat influence human existence. These are:<\/p>\n\n\n\n<ul><li>Jagriti or\nJaagrut (Conscious) \u2013 Wakeful State of Mind \u2013 When the mind is connected to the\nexternal environment. It relies on the sensory organs to receive and interpret\nsignals from the surroundings. <\/li><li>Swapna\n(Subconscious) \u2013 Dream State \u2013 The mind drifts into the world of dreams. It\u2019s\nthe state between the external world and the inner world. <\/li><li>Sushupti\n(Unconscious) \u2013 Deep Sleep \u2013 The mind slips into an unconscious state wherein\nyou have no connection with the outer world. You are not even aware of the flow\nof time. <\/li><\/ul>\n\n\n\n<p>So\nwhen you are awake, your mind and body are in a wakeful state. You are\nconscious of the activities happening around you. But when you sleep, you enter\ninto a dream state (subconscious) or deep sleep state (unconscious) of mind.\nYour awareness shifts to these states and you are not aware of the outside\nworld. Your body also slips into the rest mode. <\/p>\n\n\n\n<p>Now\nin Yoga Nidra, your body moves into a state of rest (relaxation), but your mind\nis awake. Yoga Nidra is an art of inducing a state of rest without falling\nasleep. The mind attains a state wherein it is connected to the conscious state\nas well as the unconscious state. <\/p>\n\n\n\n<p>Yoga\nNidra helps you in attaining <em>pratyahara <\/em>(withdrawal\nof the senses). You listen to a set of instructions, similar to a guided\nmeditation, to shift awareness from the outside world to the inner world. Besides\n<em>pratyahara<\/em>, you also practice <em>pranayama <\/em>(breathing techniques) and <em>dharana <\/em>(concentration) to enter a\nrelaxed and conscious state. <\/p>\n\n\n\n<p>Practicing\nYoga Nidra takes you into self-awareness mode, wherein you can consciously\nwatch and analyze your <em>samskaras <\/em>(impressions\nof the mind). The <em>samskaras <\/em>are the\nresult of your experiences from the past. Based on the nature of experiences,\nthe <em>samskaras <\/em>manifest in the form of\nsuffering, happiness, contentment, and other humanly states. <\/p>\n\n\n\n<p>Yoga\nNidra helps you in breaking the bonds associated with the <em>samskaras<\/em>, tensions, and other negative habits. You undergo a\nspiritual as well as emotional evolution. You attain higher levels of\nconsciousness and become more receptive to people and situations in your life.\nUltimately, you evolve as a better human being, possessing a positive outlook\ntowards life. <\/p>\n\n\n\n<p><strong>How does Yoga Nidra work?<\/strong><\/p>\n\n\n\n<p>Swami\nSatyananda Saraswati \u2013 who popularized the practice of modern Yoga Nidra in the\nmid-twentieth century \u2013 says Yoga Nidra is attaining a state between waking and\nsleeping states. The body is at rest, but the mind is active. As a\npractitioner, you can experience it by practicing Yoga Nidra under the guidance\nof a Yoga Nidra expert. <\/p>\n\n\n\n<p>There\nis a scientific explanation for Yoga Nidra as well. Different states of\nconsciousness are marked by different levels of brain activity, measured in the\nform of brainwave patterns. So when you are awake, your brain emits a\nparticular brainwave pattern. And when you are asleep, the brain emits different\ntypes of brainwave pattern. <\/p>\n\n\n\n<p>An\nelectroencephalogram (EEG) test is conducted to measure the intensity of these\nbrainwave patterns in cycles per second (cps). Let us have a look at the\nbrainwave patterns for different states, including Yoga Nidra.&nbsp; <\/p>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>\n  <strong>State\n  of Consciousness<\/strong>\n  <\/td><td>\n  <strong>Psychological\n  Name <\/strong>\n  <\/td><td>\n  <strong>Brainwave\n  Pattern<\/strong>\n  <\/td><td>\n  <strong>Characteristics<\/strong>\n  <\/td><\/tr><tr><td>\n  Alert Wakefulness\n  <\/td><td>\n  Conscious Mind\n  <\/td><td>\n  Beta (frequency &gt; 13 cps)\n  <\/td><td>\n  Receptive to the external world\n  through sensory organs\n  <\/td><\/tr><tr><td>\n  Relaxed Wakefulness (Yoga Nidra)\n  <\/td><td>\n  Superconscious mind (Transition from\n  Conscious to Subconscious &amp; Unconscious state) \n  <\/td><td>\n  Alpha (8 \u2013 13 cps)\n  <\/td><td>\n  Deep &amp; conscious relaxation, a\n  state of drowsiness\n  <\/td><\/tr><tr><td>\n  Dreaming Sleep\n  <\/td><td>\n  Subconscious Mind\n  <\/td><td>\n  Beta (3 \u2013 7 cps)\n  <\/td><td>\n  Dreams appear, the brain is awake,\n  body paralyzed\n  <\/td><\/tr><tr><td>\n  Deep Sleep \n  <\/td><td>\n  Unconscious Mind\n  <\/td><td>\n  Delta (frequency &lt; 4 cps)\n  <\/td><td>\n  Disengagement of the mind and\n  consciousness, body restoration takes place\n  <\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>Yoga\nNidra, or the Sleep of the Yogis, induces the Alpha brainwave pattern. Once you\nenter this meditative state, your heart rate slows down, muscle relaxation\ntakes place, and the autonomic nervous system kicks in. The process stimulates\nthe pineal gland that, in turn, releases melatonin \u2013 a hormone that reduces\nstress and boosts the immune system. Your mind and body start to rejuvenate.<\/p>\n\n\n\n<p>Now\nthe question arises \u2013 how to practice Yoga Nidra and rejuvenate your mind and\nbody? Let us proceed ahead and look at the Yoga Nidra practice popularized by\nSwami Satyananda Saraswati. <\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Yoga Nidra with Acharya Vinay\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/QC4AWbLLokM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Eight Stages of Yoga Nidra <\/strong><\/p>\n\n\n\n<p>Swami\nSatyananda Saraswati, the founder of Bihar School of Yoga, devised the modern\nYoga Nidra concept and codified the practice in eight stages. Let us guide you\nthrough these eight stages of Satyananda Yoga Nidra practice. <\/p>\n\n\n\n<p><strong><em>Stage\n1: Preparation <\/em><\/strong><\/p>\n\n\n\n<p>To\nbegin with the process, you must relax your body and create a suitable\nsurrounding, calm and serene. Select a space where you can lie down in <em>Shavasana<\/em>. Make enough room on the floor\nso that your body doesn\u2019t make contact with any object. Lie down on the floor,\ncover yourself with a blanket, and assume <em>Shavasana<\/em>\nposition, limbs stretched out in a relaxed position with no tension at the\njoints.<\/p>\n\n\n\n<p><strong><em>Stage\n2: Sankalpa \u2013 The Resolution <\/em><\/strong><\/p>\n\n\n\n<p>When\nyou begin Yoga Nidra, you need a <em>Sankalpa,\n<\/em>a resolution, a determination to focus upon. It\u2019s not like that you are\ndoing Yoga Nidra to fulfill a wish or a dream. Taking a <em>Sankalpa <\/em>is a way of strengthening your will power. It\u2019s a way of training\nyour conscious and subconscious mind to work towards fulfilling your goals. <\/p>\n\n\n\n<p>So\nwhen you begin Yoga Nidra, you take a <em>Sankalpa,<\/em>\nand when the session is about to end, you repeat the <em>Sankalpa<\/em>. You are planting the seed in your subconscious mind. As\nyou keep on practicing Yoga Nidra every day, you nourish the seed so that it\ngrows into a healthy plant. The process continues till the time your <em>Sankalpa <\/em>comes true. <\/p>\n\n\n\n<p><strong><em>Stage\n3: Rotation of Consciousness<\/em><\/strong><\/p>\n\n\n\n<p>There\nare two sections in this stage \u2013 rotation of sound awareness and rotation of\nbody awareness. <\/p>\n\n\n\n<p>The\nrotation of sound awareness begins with the process of internalization. You\nstart by focusing on external sounds. You will hear all types of sounds \u2013 insects\ncreaking, wind blowing, footsteps in the alley, horn blowing, and so on.\nGradually, your focus on the external sounds diminishes, and instead, it shifts\ninside you. You start becoming aware of your presence. This is the point where\nthe process of <em>pratyahara<\/em> (withdrawal\nof the senses) comes in. <\/p>\n\n\n\n<p>The\nrotation of body awareness makes you realize the \u201cwholeness\u201d of your body, not\njust individual parts. The instructor guides you through the process of\ninternal awareness of the body parts. He or she names the body part, you think\nabout the part, and you become aware of it. As soon as the instructor names\nanother body part, you become detached from the previous body part and your\nawareness shifts to this particular part. The process continues until you become\naware, and at the same time, detached of the whole body. <\/p>\n\n\n\n<p><strong><em>Stage\n4: Breath Awareness<\/em><\/strong><\/p>\n\n\n\n<p>Once\nyour body becomes still, the internal processes also calm down. Your breath and\nheart rate slows down. You enter a relaxed state.&nbsp; In this stage, you watch and observe your\nbreath. You DO NOT control it. Just let it flow through different channels and\nbecome aware of its movement. The process will further open the door to\nconsciousness within you. <\/p>\n\n\n\n<p>The\nbreath is the link between physical and mental aspects. It is the <em>Prana <\/em>(the life force). The relaxed\nbreathing calms your mind and body. Eventually, it removes the psychological\nblocks, revealing your suppressed thoughts and emotions. You observe your\nthoughts and let them pass by, without holding on to them. Ultimately,\nrelieving yourself of the unnecessary weight that you have been carrying for a\nlong time. <\/p>\n\n\n\n<p><strong><em>Stage\n5: Manifestation of Opposites<\/em><\/strong><\/p>\n\n\n\n<p>In\nthis stage, the practitioner learns to deal with the emotions and the emotional\nstates. The instructor arouses opposite emotions or feelings at the physical\nand emotional level. The opposite feelings can be love\/hate, heat\/cold,\npain\/pleasure, and so on. As a practitioner, you experience these opposite\nemotions, let them fade away after some time, and finally enter into a relaxed\nstate, unaffected by the emotions. <\/p>\n\n\n\n<p>This\nstage activates the limbic system of the brain that deals with three key\nfunctions: emotions, memories, and arousal. The ultimate aim of this practice\nis to develop will power, emotional control, and composure. <\/p>\n\n\n\n<p><strong><em>Stage\n6: Creative Visualization<\/em><\/strong><\/p>\n\n\n\n<p>This\nstage will invoke the power of visualization within you. This practice aims to\nvisualize imagery and use this visualization to construct or recall emotions\nand experiences. These experiences may be from the past, present, or the\nfuture. Since you are in a relaxed state, these visualizations don\u2019t influence\nyou. You are aware of the nature of these visualizations. But you will analyze\nthem, use your creativity to paint a complete picture, and let it pass by\nwithout holding on to them. <\/p>\n\n\n\n<p><strong><em>Stage\n7: Sankalpa<\/em><\/strong><\/p>\n\n\n\n<p>Remember\nthe <em>Sankalpa <\/em>you took in Stage 2?\nIt\u2019s time to repeat the same <em>Sankalpa <\/em>and\nlet the subconscious mind know what it needs to do. Since you are completely\nrelaxed and aware of the cosmic consciousness within you, it\u2019s the perfect\nmoment to focus on your resolution. Your mind is receptive to the instructions,\nand therefore, you should recall the <em>Sankalpa\n<\/em>at this particular moment. <\/p>\n\n\n\n<p><strong>The Infinite Consciousness\u2026<\/strong><\/p>\n\n\n\n<p>Before\nyou proceed to the last stage, you experience the infinite consciousness within\nyou. The seven stages of Yoga Nidra stimulate the consciousness within you. You\nare aware of the \u2018inner spaces of consciousness\u2019 within you. <em>Chidakash, <\/em>or the \u2018space of mind\nconsciousness\u2019 manifest inside your forehead or behind your eyes. <em>Hridayakash<\/em> or the \u2018space of heart\nconsciousness\u2019 exists at the center of your chest. <\/p>\n\n\n\n<p>Yoga\nNidra practice activates these inner spaces of consciousness within you where\nyou can watch your thoughts, feelings, <em>samskaras<\/em>,\nand experiences. You watch them, but they don\u2019t affect you. They appear, and\nthey go, and you experience them, with complete detachment. <\/p>\n\n\n\n<p><strong><em>Stage\n8: Externalization <\/em><\/strong><\/p>\n\n\n\n<p>The\nlast stage brings back the practitioner from the internal world of psychic\nsleep to the external world. The process of externalization should be gradual\nbecause if it\u2019s too quick, the practitioner may feel disoriented and the\nserenity after a Yoga Nidra session may disappear abruptly. <\/p>\n\n\n\n<p>The\ninstructor guides you through a series of steps, comprising of breath\nawareness, body awareness, and familiarization to the external\nsurroundings.&nbsp; Finally, the transition\ntakes place from sleep to wakefulness. <\/p>\n\n\n\n<p><strong>Yoga Nidra vs. Meditation <\/strong><\/p>\n\n\n\n<p>People\noften confuse Yoga Nidra with meditation. They say \u2013 the difference lies in the\nposition, you assume an upright position in meditation and while doing Yoga\nNidra, you lie down as if you are sleeping. Well, this is one of the major\ndifferences. But there are other aspects as well that makes Yoga Nidra and meditation\nsimilar yet different practices. <\/p>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>\n  &nbsp;\n  <\/td><td>\n  <strong>Yoga\n  Nidra<\/strong>\n  <\/td><td>\n  <strong>Meditation\n  <\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>Position<\/strong>\n  <\/td><td>\n  You lie down on the floor in <em>Shavasana. <\/em>The body is completely\n  relaxed and tension-free.\n  <\/td><td>\n  You sit cross-legged in an upright\n  position. You can lean against the wall to maintain an upright position. If\n  possible, you can also sit in lotus pose. \n  <\/td><\/tr><tr><td>\n  <strong>Process<\/strong>\n  <\/td><td>\n  A cycle of Yoga Nidra comprises of\n  eight steps. An instructor guides you through these steps. \n  <\/td><td>\n  While meditating, you focus on your\n  breath, mantra, or any other intangible tool, such as numbers, a ball of\n  light, and so on. An instructor may or may not guide you during meditation. \n  <\/td><\/tr><tr><td>\n  <strong>State\n  of Consciousness<\/strong>\n  <\/td><td>\n  You enter a state of deep conscious\n  sleep. Your mind is awake, but the body is at rest. It\u2019s a state between\n  being asleep and awake. \n  <\/td><td>\n  You are in a waking state of\n  consciousness. You are aware of the external environment. However, you can also\n  transcend into deeper levels of consciousness. \n  <\/td><\/tr><\/tbody><\/table>\n\n\n\n<p><strong>Learn Yoga Nidra <\/strong><\/p>\n\n\n\n<p>Yoga\nNidra is an ancient art devised by the Yogis and excelled by the Yoga experts.\nWhether you want to live a stress-free life or you want to open the door to\nopportunities, Yoga Nidra can assist you in both cases. <\/p>\n\n\n\n<p>You need an instructor who can guide you through the complete process of Yoga Nidra, and help you in exploring the depths of consciousness within you. Get in touch with a Yoga Nidra expert to embark on the journey of self-awareness. To learn more about Yoga Nidra join Jeevmoksha <a href=\"http:\/\/www.jeevmokshayoga.com\">yoga teacher training in Rishikesh<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sometimes, to achieve more, you have to let go of things that hold you back. We are talking about things that cloud your senses, such as insecurity, stress, low self-esteem, fear, anger, and other negative thoughts. When these thoughts overpower &hellip; <a href=\"https:\/\/www.pickthebrain.com\/blog\/yoga-nidra-a-complete-guide-to-ancient-deep-relaxation-practice\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":14768,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[3709,24,210,5],"tags":[62,4654,4629,294,7209],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga Nidra: A Complete Guide to Ancient Deep Relaxation Practice<\/title>\n<meta name=\"description\" content=\"Whether you want to live a stress-free life or you want to open the door to opportunities, Yoga Nidra can assist you in both cases.\" \/>\n<meta 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