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Yoga Nidra is a yogic deep relaxation technique. Yoga Nidra systematically induces complete physical, mental and emotional relaxation. At the end of our yoga classes we often use a shortened format of this technique – 15 minutes – but the full practice is usually about 45 minutes long.

No experience is necessary – it is a suitable practice for beginners through to advanced yogis! Yoga Nidra is not a system of concentration or contemplation – its goal is complete relaxation.

The term Yoga Nidra is derived from two Sanskrit words, Yoga (union or one-pointed awareness) and Nidra (sleep). While the body seems to be asleep in Yoga Nidra, the consciousness is awake and functioning on a deeper level of awareness. By practicing Yoga Nidra, the consciousness can be separated from external awareness and from sleep, it becomes very powerful and can be applied in many ways, from transforming your nature, increasing knowledge and creativity, developing memory, or to simply release built up mental and emotional tension.

How Yoga Nidra Works

Yoga Nidra gives the mind and body an opportunity to repair itself by releasing tensions and stress. Many published scientific studies have shown that the deep rest that comes from meditation is deeper and different than the rest that comes from sleep. This kind of rest has a powerfully beneficial effect on all levels of our being.

Yoga Nidra is unique in that it progressively relaxes the different layers of the mind and body

Yoga Nidra Compared to Other Healing Systems

Other systems of healing generally specialize in one or two of the above layers, but very few, if any, take into account all these levels. Yoga Nidra offers a comprehensive approach to addressing blockages in our mind and body, wherever they may lie.

Yoga Nidra differs from other systems as it is not a prescription for behaviour, there is no one to blame, it does not create a victim, you don’t need to cry, and there are no theories to learn or beliefs to adopt. It simply releases tensions. The memories that may arise during the process remain private and there is no need to reveal or discuss them.

How the Mind Works

All the experiences that you have ever had are stored in your subconscious mind and like an iceberg most of it remains hidden below the surface of our conscious awareness. Difficult and challenging events can remain buried and unresolved for many years, yet they can show up symptomatically in your life as anxiety, anger, addiction, compulsive behaviour, etc.

For this reason effort on the conscious layer of the mind – i.e. will power – is often ineffective in changing your behaviour or resolving issues. The cause of the symptom lies deep in the subconscious and cannot be released by willful effort alone. This is often seen in the case of addictions in which a person gives up alcohol, for example, and begins overeating. The real motivation behind the compulsive behaviour needs to be resolved in the subconscious mind.

In Yoga Nidra it is not necessary to know specifically what is causing us problems. Instead, we give the natural intelligence of the mind and body an opportunity to work itself out. Rest, relaxation, and inner ease are powerful solvents for many of the challenges that face us.

Millions of impressions from past experiences are stored in the subconscious mind in the form of archetypes – powerful primal images. These impressions exist in association with other memories. Yoga Nidra works upon this by using universal symbols – such as images from nature – to evoke a reaction from the subconscious part of the mind.

You’ve probably had the experience of a smell or a song evoking long lost memories. This often happens in Yoga Nidra, but often the thoughts and images and memories that arise are just indicating that something deep down has been released. By the time you become aware of it on the surface of the mind, the actual release has already taken place.

Yoga Nidra is a very gentle method for transforming the nature of the mind due to its subtlety.

Creating a New Direction in Your Life

Another powerful aspect to Yoga Nidra is called sankalpa which means resolve or intention. When the mind is relaxed and receptive you can introduce a short mental statement which is impressed upon the subconscious mind. This intention takes root deep in the mind effecting positive changes in your life – it is sowing the seeds of change.

Often you may know what you should do, but don’t because of blockages and inner conflicts. Convincing the intellect on the surface of the mind will not change your behaviour if there are conflicting subconscious motivating forces, but with sankalpayou have the ability to choose a new direction. Like many people, you may have made New Year’s resolutions with the sincere intention of acting upon them, but find in time that old habits remain. This is because intellectual resolves rarely bring results.

Yoga Nidra and Hypnosis

Whilst there are some basic similarities between Yoga Nidra and hypnosis the two are actually quite different. Yoga Nidra does not depend on suggestion and persuasion. The instructions are given directly and the only suggestion is contained in the resolve, which is made entirely by you.

Yoga Nidra makes no attempt to alter your character. Instead, all changes happen spontaneously as a result of release of stress and tension and your own resolve. Unlike hypnosis, the instructor does not attempt to programme you in any way.

Is Yoga Nidra a placebo? No, the relaxation is real. The long lost memories that often arise are real. And the healing and transformations that occur are real too.

How Long Does It Take to Get Results?

Results begin accumulating right from the first session with the relaxation and deep rest, but like starting up at a gym, it can take a few weeks or months to get the real benefits. Deep changes take time and depend on a number of variables such as the regularity of practice, the strength of your sankalpa (resolve) and the depth of the issues you want to change.

While no one can guarantee results, there is plenty of scientific evidence to suggest that regular relaxation can go a long way towards relieving many complaints such as anxiety, insomnia and stress – and a happier life in general.

In addition to sowing the seeds of change in the subconscious mind with sankalpa, and the release of accumulated stress, Yoga Nidra reminds your mind and body of how to function in a rested and relaxed way. Regular experience of deep rest and relaxation eventually becomes a new habit making relaxation easier, faster and deeper. This simple effect alone can transform your life.

“Yoga Nidra is the science of relaxation which enable each of us to dive deep down into the realms of the subconscious mind, thereby releasing and relaxing mental tensions, and establishing harmony in all facets of our being”.

Swami Satyananda Saraswati

“A study at the Stanford University School of Medicine (USA) demonstrated that the drop in blood pressure induced by daily yoga nidra practice has a far reaching effect, extending throughout the day, and is not merely a transient effect coincident with the practice session.”

Yoga Nidra is now prescribed in many countries by doctors both as a preventative and curative therapy in the first three stages of stress-related disease.

 

Yoga Nidra, sleep and brainwave patterns

Sleep and Yoga Nidra and Brainwave Patterns.Excerpt from a recent talk by Swami Shantimurti Saraswati Question:Is there a correlation between Yoga Nidra and ‘normal’ sleep? Yes, Yoga Nidra is considered ‘the sleep of the yogis’.  It relates to a particular brainwave state as well as a process of deep relaxation. When you do Yoga Nidra or meditation it tends to minimise the effect of Beta brainwaves.  One hour of Yoga Nidra is known to be the equivalent of four hours of sleep.  When using the technique very regularly, people really need a lot less sleep. Sleep from a yogic perspective is the equivalent of Samadhi (a very desirable meditative state), except when in Samadhi you are conscious or in ‘psychic sleep’. In regular sleep you are not conscious. This state allows the autonomic nervous system the chance to rejuvenate. In the last 70 years, daily human life has created a new atmosphere of Beta waves in the world.  This has been created by modern technology; we are being agitated by Beta which in turn has created an epidemic of insomnia.  We therefore need a technique to get out of Beta and into Alpha brainwave patterns. When we try to sleep in the current atmosphere, our system tends to be pushing against the Beta waves, which causes us to go straight into the Delta brainwave pattern.  We are generally missing out of the rejuvenating affects of the Alpha state. Stress related incidents are costing governments in the western world a big chunk of their GDP (Gross Domestic Product). Beta is a function of wakeful consciousness.  It is agitating and it keeps the nervous system on edge. It is also the aging frequency; it dries you out. Alpha is a deeply relaxed brainwave pattern when the nervous system begins to relax and the Autonomic systems kick in.  You get the chance to really rejuvenate and rest. It is possible to get into the Alpha state quickly by sitting quietly for five minutes, by breathing in and out of the Anahata Chakra.  This breath has the affect of bringing the mind out of the head and into the body. The Theta state usually occurs during sleep – it is the dream state.  It is a dynamic state, but when consciousness of the physical body is lost.  People realise they were dreaming when they wake up.  People often thrash around in their sleep during this state.  It is an important state for well-being as emotional tensions are released in this pattern. Most dreaming involves the releasing of emotional stress and tension, but people can occasionally get prophetic dreams (dreams that predict the future) when the barriers of the mind come down and cosmic consciousness enters. Delta is the state of unconscious sleep where the mind has no basis and consciousness has gone with the disengagement of the mind. So, Yoga Nidra takes a person’s mind through all of the rejuvenating brainwave patterns that would occur in ideal night’s sleep.  Today’s busy western existence often doesn’t allow for this which is why deeply relaxing practices such as Yoga Nidra can make such a difference for people. Brainwave Patterns and States of Awareness Awake Conscious Mind BetaYoga Nidra Superconscious Mind AlphaDreaming Sleep Subconscious Mind ThetaDeep Sleep Unconscious Mind Delta

 

An excerpt from a talk by Swami Shantimurti Saraswati

 

Question: Is there a correlation between Yoga Nidra and ‘normal’ sleep?

Yes, Yoga Nidra is considered ‘the sleep of the yogis’.  It relates to a particular brainwave state as well as a process of deep relaxation.

 

When you do Yoga Nidra or meditation it tends to minimise the effect of Beta brainwaves.  One hour of Yoga Nidra is known to be the equivalent of four hours of sleep.  When using the technique very regularly, people really need a lot less sleep.  

Sleep from a yogic perspective is the equivalent of Samadhi (a very desirable meditative state), except when in Samadhi you are conscious or in ‘psychic sleep’. In regular sleep you are not conscious. This state allows the autonomic nervous system the chance to rejuvenate.

In the last 70 years, daily human life has created a new atmosphere of Beta waves in the world.  This has been created by modern technology; we are being agitated by Beta which in turn has created an epidemic of insomnia. We therefore need a technique to get out of Beta and into Alpha brainwave patterns.  

When we try to sleep in the current atmosphere, our system tends to be pushing against the Beta waves, which causes us to go straight into the Delta brainwave pattern.  We are generally missing out of the rejuvenating affects of the Alpha state.

Stress related incidents are costing governments in the western world a big chunk of their GDP (Gross Domestic Product). Beta is a function of wakeful consciousness.  It is agitating and it keeps the nervous system on edge. It is also the aging frequency; it dries you out.

Alpha is a deeply relaxed brainwave pattern when the nervous system begins to relax and the Autonomic systems kick in.  You get the chance to really rejuvenate and rest.

It is possible to get into the Alpha state quickly by sitting quietly for five minutes, by breathing in and out of the Anahata Chakra.  This breath has the affect of bringing the mind out of the head and into the body.  

The Theta state usually occurs during sleep – it is the dream state.  It is a dynamic state, but when consciousness of the physical body is lost. People realise they were dreaming when they wake up.  People often thrash around in their sleep during this state.  It is an important state for well-being as emotional tensions are released in this pattern.

Most dreaming involves the releasing of emotional stress and tension, but people can occasionally get prophetic dreams (dreams that predict the future) when the barriers of the mind come down and cosmic consciousness enters.

Delta is the state of unconscious sleep where the mind has no basis and consciousness has gone with the disengagement of the mind.

So, Yoga Nidra takes a person’s mind through all of the rejuvenating brainwave patterns that would occur in an ideal night’s sleep.  Today’s busy western existence often doesn’t allow for this which is why deeply relaxing practices such as Yoga Nidra can make such a difference for people.

 

Brainwave Patterns and States of Awareness

 

Awake……………….Conscious Mind………….Beta

 

Yoga Nidra…………..Superconscious Mind……Alpha

 

Dreaming Sleep……..Subconscious Mind……..Theta

 

Deep Sleep………….Unconscious Mind……….Delta

 

- by Ashram Yoga