YOGA NIDRA MEDITATION TECHNIQUE

THE SECRET OF YOGIC "SLEEP"

[Note: The heart of this technique is the stage where one focuses their attention on the Anahata (Heart) Chakra and the incoming and outgoing breath. There are many variations of the Yoga Nidra technique which can be found on the Internet and elsewhere, which may detail the initial steps in a different way. Experiment, and trust your intuition to determine which techniques work best for you. Please contact me if you would like personalized advice or clarification of the Yoga Nidra technique.]

Yoga Nidra can be loosely translated as "yogic rest". It is not "yogic sleep", because one remains completely conscious as the physical body sleeps. The quality of the rest given by Yoga Nidra is superior to that given by meditation, sleep, or any drug. Only by meditation and Yoga Nidra can one give rest to the totality of the consciousness, including the subconscious, which also needs rest. It does take persistence and practice to arrive at this state.

With the practice of Yoga Nidra, one can explore the boundaries between each of the four states of consciousness:

Physical Consciousness: present during daily activities

Dream Consciousness: present during astral experience or in waking mental activities

Sleep Consciousness: Consciousness during deep sleep without dreams

Pure Consciousness: Turiya, the fourth state, beyond the three others, eternal, infinite and without modification

By the practicing of Yoga Nidra, one can study the modifications from one state to another. Students develop their willpower by developing their determination (Sankalpa Sakti), and then one can go voluntarily and directly to or from a state of deep sleep by willing it.

Vigilance and observation permit the student to study the thoughts arising from the subconscious. Yogis recall all of the their Samskaras (habits), look at them, examine them, and even select and reject them as needed. Disturbing mental tendencies are rejected by yogis, and those which are helpful are reinforced.

THE YOGA NIDRA TECHNIQUE

Lie down on your back with a pillow placed comfortably under your neck and upper back.

Relax each part of the physical body in a continuous wave, progressing upwards from the toes to the crown of the head. Example - Toes, Feet, Ankles, Calves, Thighs, Groin, Stomach, Fingers, Forearms, Upper Arms, Neck, Tongue, Eyes, Head. Take your time. Go into as much detail as you need (Example - Chin, Lips, Tongue, Cheeks, Eyes, Eyebrows). It is important that your mouth and tongue be COMPLETELY RELAXED.

Practice Matrieka Pranayama for twenty repetitions.

  • Inhale very slowly and deeply, counting as you go

  • At the end of the inhalation, WITHOUT PAUSING, begin slowly and deeply exhaling to the same count as your inhalation

  • At the end of your exhalation, WITHOUT PAUSING, immediately begin a slow, deep inhalation, counting as you go.

  • Example: Inhale to count of 14, exhale to count of 14, inhale to count of 12, exhale to count of 12. Repeat for a total of 20 breaths.

You may need to maintain the count of 20 repetitions by counting beads, counting on your fingers, etc. If so, relax your counting hand again after the breathing exercise is complete.

After practicing the above Pranayama (breathing exercise), visualize an ocean wave approaching and covering you as you inhale and then receding from you as you exhale. Continue for 10 to 15 respirations

By this point, you should feel completely relaxed, almost paralyzed

Focus your consciousness at the point between your two breasts (your Sternum). This is the Anahata (Heart) Chakra. Focus on your inhalation and exhalation breaths, and avoid sleep. The breathing should be smooth and harmonious, without interruptions and without pauses between inhalation/exhalation or exhalation/inhalation. Similar to before, but you do not need to count the length of each inhalation and exhalation.

If you find yourself at the threshold of sleep, stop and try again another time. Roll over on your side, or otherwise consciously disassociate yourself from the practice before falling asleep.

Healing affirmations and self-inquiries made while in the state of Yoga Nidra will be impregnated into the higher mind without the resistance of the monkey mind. It is an excellent opportunity to examine and dismiss bad habits.

This discussion of Yoga Nidra is concluded with an affirmation called The Infinite Lord of Stillness.

THE INFINITE LORD OF STILLNESS

Oh, Infinite Lord of Stillness,
May we approach Thee at the altar of stillness.
May we who gather here at this most holy altar, lay
flowers of silence at Thy holy lotus feet.

Oh, Lord of Stillness, teach us to meditate with fervent,
silent devotion.

Oh, Lord of Stillness, teach us to commune with Thee;
teach us to contact Thee.

Oh, Infinite Lord of Stillness, teach us how to gently
decree Thy holy presence.

Remove from us, Oh, Lord of Stillness, all mechanical meditation,
all mechanical words, and offer at Thy altar of silence,
our souls to Thee.

Teach us to gently and humbly request Thy presence.
Take from us the veil of ignorance that we might not
drown, but remain awake in Thee and Thy service.

Fill each cell of our being with Thy luminous light.
Fill each petal of our mind with Thy luminous love.
Fill our lives with Thy luminous wisdom.

Oh, Lord of Stillness, strengthen us that we might see
the highway to heaven and thus find Thee.