When we dwell in the pleasures of our senses, attractions to further pleasures arise. From attraction comes attachment, the desire for possession that leads to passion and burns into anger. Passion and anger cloud judgment and lead to confusion, the inability to learn from past mistakes and the failure to choose between what is wise and what is unwise. This is the path of separation. But when we move in the world of the senses, yet keep our senses in harmony, free from attachment to attraction or aversion, we rest in the wisdom heart of our True Nature, the true equanimity of Being, in which all sorrow and suffering cease.
~Bhagavad Gita, 2:61-66
Translation by Richard Miller, PhD from "Yoga Nidra - A Meditative Practice for Deep Relaxation and Healing"
Learn about Yoga Nidra
Yoga Nidra is a process used to guide you into deep relaxation. In this process you will explore all parts of your being - your body, breath, mind, heart, and soul. These layers of the body are better known in yoga as the 5 koshas.
Annamaya Kosha - we start with what we know - the physical body - this is where we connect to most often. This layer includes what we can hear, feel, taste, touch and smell (basically the 5 senses). As well as what the Yoga Sutras call our "container" - our bones, muscles, joints, and tissues.
Pranamaya Kosha - your breath - your life force which is the energy that runs through the subtle pathways in your body. The breath is known in yoga as Prana and in eastern traditions as Chi. Our breath is the delivery system that brings vital energy to each of our cells, muscles, channels and every other corner of the body. We think of it as the breath but it is much more than that. It is what makes sure that all of our life giving mechanisms, like breathing, circulation, and digestion, function correctly. We feel better when we can breathe smoothly and more deeply.
Manomaya Kosha - the mental body or the mind. The yogic tradition teaches that the central nervous system, which is made up of our brain and spinal cord, processes and delivers information from the manaoma kosha (mental body) to the annamaya kosha (physical body). This means that the body and mind are connected through the action of the breath. This active and reactive mind more often than not is restless and makes decisions from a place of judgment.
Vijnanamaya Kosha - the wisdom body - is your inner wisdom. When we get in touch with our inner wisdom we are using perception with the absence of judgment. This is our intuitive mind. Our intuitive mind allows us to act more purely from our hearts rather than your heads. As a result we make our decisions from a higher place and this creates more mindful choices. When we are in touch with the vijnanamaya kosha we are free from addiction, unhealthy desires, and we begin to show up to life with more patience and generosity.
Anandamaya Kosha - the bliss body is the subtlest of all the energy bodies. This is what connects our regular awareness with our truest Self or higher Spirit. Most of us are not aware of this part of ourselves however it exists in all of us. The anandamaya kosha shows up as all-knowing intelligence, resplendent awareness, super-natural radiant bliss. When you experience the anandamaya kosha you drop into a profound peace. You will connect so deeply with another that you transcend the earthly boundaries that exist between you and them. You no longer are doing, you are Being.
In the practice of Yoga Nidra you will be encouraged to:
It is often noted by yoga teachers after a yoga nidra practice that students feel uncommonly at ease with an expansive and deeper sense of presence. Many times students comment on how they feel more free of conflict and stress than they have in years. Students often leave class glowing, having experienced a profound shift and a sense that life is perfect just as it is.
Yoga Nidra is an offering passed down to us by masters of ancient Eastern teachings that originate from Yoga and Tantra. Yoga means to awaken and/or to weave together with our True Nature. The Sanskrit word Nidra means sleep and is the a state in which we associate with our thoughts and resulting actions and reactions that are unconscious to our True Nature. Yoga Nidra plays on the words "sleep" and "awake" and interprets as "The Sleep of the Yogi". This leads us to believe that the normal person or the one who does not practice is asleep during the different states of consciousness ( waking, dreaming, and deep sleep) where the yogi is one who has awakened to his/her True Nature during all states of consciousness. The teachings of Tantra are experiential and focus on uncovering the truth of who we are which is light, freedom and creative power. Yoga Nidra has existed for thousands of years in ancient teachings and has been passed down through lineage after lineage of teachers at the core of the yogic tradition. In other words, Yoga Nidra withstands the test of time. The practice of Yoga Nidra leads you to the understanding and marriage of profound relaxation and innate wisdom which when embodied trickles into your everyday life. With a continued practice you will start to experience changes within your mind, body and heart. You will find that you are different in your relationships at home, at work and in the world in general. Yoga Nidra is a very deep and most profound form of meditation. It is a simple practice to learn that can be experienced by all levels of students. It is a practice that can be used throughout your lifetime through a variety of circumstances.
Studies performed by the World Statistics for the common mood disorders of anxiety and depression shows that Yoga Nidra is a very effective therapeutic approach in reducing anxiety and stress levels. In two separate papers published in the Indian Journal of Physiology and Pharmacology researchers found Yoga Nidra improved blood pressure, heart rate variables, and hormone irregularities in women. There is a recent body of research applying Yoga Nidra to PTSD for use in VA hospitals. Yoga and meditation experts believe that one 30-minute practice of Yoga Nidra equals approximately two hours of deep sleep. Researchers believe that this is related to the brain-wave changes from Beta brain waves to Delta brain waves that you undergo during Yoga Nidra.
Beta brain waves - Your normal waking consciousness and a heightened state of alertness, logic and critical reasoning. The majority of adults primarily operate at Beta during their waking hours and so it is no wonder that stress is today's most common health problem. The voice of Beta is the little nagging chatterbox of your inner critic, which becomes louder and more relentless the higher you go in this range.
Alpha brain waves - found in deep relaxation, light meditation and day-dreaming. This state is fertile ground for programming your mind toward more positive action.
Theta brain waves - found in deep meditation and light sleep and the realm of your subconscious mind. This state is normally only experienced momentarily as you drift off to sleep and arise from deep sleep. A sense of deep spiritual connection and oneness with the Universe as well as visualizations, inspiration, creativity and insight can be experienced at Theta. This is where your mind's most deep-seated programs live. The voice of Theta is silence.
Delta frequency - the slowest is found in dreamless sleep and in very deep, transcendental meditation where awareness is completely detached. Delta is the realm of your unconscious mind that is the gateway to the Universal mind and the collective unconscious. The information received here is otherwise unavailable at the conscious level. Delta is associated with deep healing and regeneration, underlining the importance of deep sleep to the healing process.
The list of positive health effects from Yoga Nidra is long. Here are just a few noted in studies: a change in the time it took to fall asleep, heart rate variability, respiration rate, participants get to know themselves more intimately, release of negative feelings and emotions, releases tension (physical, mental, and emotional), resets the hypothalamus, heightens cortical arousability, reduces limbic arousability, heightens awareness, reduces emotional reaction, deep relaxation of body and mind, reduced stress, helps overcome insomnia/improved sleep, helps solve personal and interpersonal problems, helps to resolve trauma, reduce anxiety, fear, anger, and depression. Boosts the immune system, decreases inflammation/reduces pain, symptom relief related to cancer, asthma, diabetes, addictions, heart disease, and migraine headaches when used in conjunction with conventional medical care. Helps with pre- and post-surgical conditions. Can be used to control physical body functions such as breathing, heart rate, blood pressure, metabolism, body temperature and brain waves.
In Light,
Misty
References:
Revolution of the Soul by Seane Corn , Yoga Journal, Yoga Nidra by Richard Miller, PhD, Brain Waves and the Deeper States of Consciousness By Tania Kotsos (authors translation), World Medical Journal.
Annamaya Kosha - we start with what we know - the physical body - this is where we connect to most often. This layer includes what we can hear, feel, taste, touch and smell (basically the 5 senses). As well as what the Yoga Sutras call our "container" - our bones, muscles, joints, and tissues.
Pranamaya Kosha - your breath - your life force which is the energy that runs through the subtle pathways in your body. The breath is known in yoga as Prana and in eastern traditions as Chi. Our breath is the delivery system that brings vital energy to each of our cells, muscles, channels and every other corner of the body. We think of it as the breath but it is much more than that. It is what makes sure that all of our life giving mechanisms, like breathing, circulation, and digestion, function correctly. We feel better when we can breathe smoothly and more deeply.
Manomaya Kosha - the mental body or the mind. The yogic tradition teaches that the central nervous system, which is made up of our brain and spinal cord, processes and delivers information from the manaoma kosha (mental body) to the annamaya kosha (physical body). This means that the body and mind are connected through the action of the breath. This active and reactive mind more often than not is restless and makes decisions from a place of judgment.
Vijnanamaya Kosha - the wisdom body - is your inner wisdom. When we get in touch with our inner wisdom we are using perception with the absence of judgment. This is our intuitive mind. Our intuitive mind allows us to act more purely from our hearts rather than your heads. As a result we make our decisions from a higher place and this creates more mindful choices. When we are in touch with the vijnanamaya kosha we are free from addiction, unhealthy desires, and we begin to show up to life with more patience and generosity.
Anandamaya Kosha - the bliss body is the subtlest of all the energy bodies. This is what connects our regular awareness with our truest Self or higher Spirit. Most of us are not aware of this part of ourselves however it exists in all of us. The anandamaya kosha shows up as all-knowing intelligence, resplendent awareness, super-natural radiant bliss. When you experience the anandamaya kosha you drop into a profound peace. You will connect so deeply with another that you transcend the earthly boundaries that exist between you and them. You no longer are doing, you are Being.
In the practice of Yoga Nidra you will be encouraged to:
- Hearts Desire - what is it that you want more than anything else in life. This could be your physical or emotional health, your well-being or a deep sense of awakening.
- Intention - now - invision, feel and experience this heartfelt desire in your entire body as if it were already happening. Feel the sensations, feelings and emotions associated with your heartfelt desire. Believe it to be true in this present moment and welcome it with your entire body, mind and heart.
- Your Inner Resource - where in your body do you experience feelings of acceptance, ease, safety, gratitude. A useful tool can be to imagine a place, person or experience that brings you deep satisfaction, such as a place in nature where you love to spend time or a sacred space that makes you feel welcomed. The point is to cultivate a sense of security and ease. It is important to know that you can return to this place at any time during the practice when you are feeling overwhelmed by emotion, thoughts or circumstances of extreme discomfort.
- Body Scan - move your awareness through specific points in your body. Such as: your forehead, eyes, cheeks, throat. Bring your attention to your right shoulder, elbow, wrist hand and fingertips. Feel your chest, belly and pelvis. Move awareness down your right leg, your hip, knee, ankle and toes. Tune into sensation as you scan your entire body.
- Breath - become aware of your body breathing. Deepen your breath and notice the natural movement of your chest and belly as you breathe. Relax and allow your breath to settle into effortless breathing.
- Feelings - experience and balance feelings or sensations in your body of heaviness/lightness, heat/coolness and emotions such as happiness/sadness, anger, peace.
- Thoughts - observe your thoughts without becoming attached to your minds story. Allow colors, shapes, symbols, memories from the past and even ideas for the future float through your awareness.
- Bliss - Welcome feelings of well-being, gratitude, oneness that are illuminating your heart center and then your entire body.
- Sense Of Self - notice your sense of identity or connection to personality, your sense of I-ness. Cultivate your inner witness or Awareness that is noticing these parts of yourself. Now dissolve into that Awareness and awaken to your True Nature.
- Reflect - reflect on the experiences you've encountered during the practice. Acknowledge and maintain the belief that this part of you that is always present and never changing is indeed your True Nature.
- Transition - bring yourself back into the room and life by awakening your body with gentle movements and finally noticing your surroundings. Pause for a time and thank yourself for showing up for practice today and taking this time for yourself.
It is often noted by yoga teachers after a yoga nidra practice that students feel uncommonly at ease with an expansive and deeper sense of presence. Many times students comment on how they feel more free of conflict and stress than they have in years. Students often leave class glowing, having experienced a profound shift and a sense that life is perfect just as it is.
Yoga Nidra is an offering passed down to us by masters of ancient Eastern teachings that originate from Yoga and Tantra. Yoga means to awaken and/or to weave together with our True Nature. The Sanskrit word Nidra means sleep and is the a state in which we associate with our thoughts and resulting actions and reactions that are unconscious to our True Nature. Yoga Nidra plays on the words "sleep" and "awake" and interprets as "The Sleep of the Yogi". This leads us to believe that the normal person or the one who does not practice is asleep during the different states of consciousness ( waking, dreaming, and deep sleep) where the yogi is one who has awakened to his/her True Nature during all states of consciousness. The teachings of Tantra are experiential and focus on uncovering the truth of who we are which is light, freedom and creative power. Yoga Nidra has existed for thousands of years in ancient teachings and has been passed down through lineage after lineage of teachers at the core of the yogic tradition. In other words, Yoga Nidra withstands the test of time. The practice of Yoga Nidra leads you to the understanding and marriage of profound relaxation and innate wisdom which when embodied trickles into your everyday life. With a continued practice you will start to experience changes within your mind, body and heart. You will find that you are different in your relationships at home, at work and in the world in general. Yoga Nidra is a very deep and most profound form of meditation. It is a simple practice to learn that can be experienced by all levels of students. It is a practice that can be used throughout your lifetime through a variety of circumstances.
Studies performed by the World Statistics for the common mood disorders of anxiety and depression shows that Yoga Nidra is a very effective therapeutic approach in reducing anxiety and stress levels. In two separate papers published in the Indian Journal of Physiology and Pharmacology researchers found Yoga Nidra improved blood pressure, heart rate variables, and hormone irregularities in women. There is a recent body of research applying Yoga Nidra to PTSD for use in VA hospitals. Yoga and meditation experts believe that one 30-minute practice of Yoga Nidra equals approximately two hours of deep sleep. Researchers believe that this is related to the brain-wave changes from Beta brain waves to Delta brain waves that you undergo during Yoga Nidra.
Beta brain waves - Your normal waking consciousness and a heightened state of alertness, logic and critical reasoning. The majority of adults primarily operate at Beta during their waking hours and so it is no wonder that stress is today's most common health problem. The voice of Beta is the little nagging chatterbox of your inner critic, which becomes louder and more relentless the higher you go in this range.
Alpha brain waves - found in deep relaxation, light meditation and day-dreaming. This state is fertile ground for programming your mind toward more positive action.
Theta brain waves - found in deep meditation and light sleep and the realm of your subconscious mind. This state is normally only experienced momentarily as you drift off to sleep and arise from deep sleep. A sense of deep spiritual connection and oneness with the Universe as well as visualizations, inspiration, creativity and insight can be experienced at Theta. This is where your mind's most deep-seated programs live. The voice of Theta is silence.
Delta frequency - the slowest is found in dreamless sleep and in very deep, transcendental meditation where awareness is completely detached. Delta is the realm of your unconscious mind that is the gateway to the Universal mind and the collective unconscious. The information received here is otherwise unavailable at the conscious level. Delta is associated with deep healing and regeneration, underlining the importance of deep sleep to the healing process.
The list of positive health effects from Yoga Nidra is long. Here are just a few noted in studies: a change in the time it took to fall asleep, heart rate variability, respiration rate, participants get to know themselves more intimately, release of negative feelings and emotions, releases tension (physical, mental, and emotional), resets the hypothalamus, heightens cortical arousability, reduces limbic arousability, heightens awareness, reduces emotional reaction, deep relaxation of body and mind, reduced stress, helps overcome insomnia/improved sleep, helps solve personal and interpersonal problems, helps to resolve trauma, reduce anxiety, fear, anger, and depression. Boosts the immune system, decreases inflammation/reduces pain, symptom relief related to cancer, asthma, diabetes, addictions, heart disease, and migraine headaches when used in conjunction with conventional medical care. Helps with pre- and post-surgical conditions. Can be used to control physical body functions such as breathing, heart rate, blood pressure, metabolism, body temperature and brain waves.
In Light,
Misty
References:
Revolution of the Soul by Seane Corn , Yoga Journal, Yoga Nidra by Richard Miller, PhD, Brain Waves and the Deeper States of Consciousness By Tania Kotsos (authors translation), World Medical Journal.