Yoga Nidra: Calm The Storm In Your Mind And Sleep Better

“Did you say you wanted ‘Peace of mind’? Or… a piece of mind’? (since we human sometimes never think, and could do with a piece of mind…!!) asked the Almighty, of man, and to which he probably said, “PEACE, for even though we think it is not expensive to get, when it goes away, it takes away the wind out of our sails, forever!” Can yoga nidra help us calm the storm in our minds?

For most of us, life today is a see-saw between feeling restive and trying to get a quiet moment… as nothing lasts forever. However, the quiet times leave us craving for more of them, which may sometimes never happen at all, or may occur in sporadic bursts, at random intervals. All of us go through stormy days, but we need to have a recourse to something to calm us down.

Speaking of calming down, here’s how yoga and meditation are scientifically proven to calm down our brainwaves.

The power of helping us rise above ourselves, …literally speaking.

Likewise,  being swallowed by the mundanity of our everyday tasks is a state we all go through, irrespective of our age. ‘Insipid’, would be the appropriate metaphor for such dull moments, which holds us in its grip- where each hour seems like an endless aeon, and in fact, a minute seems like a hundred moments. It seems uninteresting and dreary, filled with what we have to do to get on with the arduous task of our daily chores. All this sounds like a Deja Vu, right? Well, welcome to the new reality of our world. But while this everyday drama unfolds, we must be able to rise above ourselves, our situations and get on with improvements wherever necessary. This is the reason why we need to start practising Yoga, in our everyday life.

Roots of Yoga Nidra

The Gurus of yore had a remedy for this state of being in limbo or ennui. They had documented in some invaluable doctrines (called tantra shastra in Sanskrit) that belonged to the Nyasa school of thought, in which they mentioned about the time-tested process called Yoga Nidra, and the many ways to do it; It is rather interesting to note that not all schools of yogic sciences took it up seriously, until after Swami Satyananda Saraswati of the Bihar School of Yoga, decided to incorporate it along with the other yoga asanas and the procedures, as an integral part of the course. This had many variants to it, starting from the basic level, to the most advanced level. He conceptualized it, and ensured that every student of Yogic Sciences underwent training in this step-by-step process. 

Following his footsteps, other Schools of Yoga also emulated this by making it a part of their studies. Yoga Nidra helps calm the mind. Additionally, it helps one achieve deep relaxation, a transformational state of mind, and a state where one found relief from stress. Beyond these, it also had the power to reduce anxiety and bring about deep sleep, called Yogic sleep.

Although one could call it a state of sleep, it also brought about a new state of awareness to the individual practicing it- they became a little intuitive, sensitive to the others around them, empathetic, and also sometimes foreseeing what lay ahead, albeit, in a small degree. Imagine, though, if an ordinary person acquired these aspects, what would a Yogi or a saint who practiced it everyday become? A complete powerhouse of power, I would say!! (well…literally speaking!)

What is Yoga Nidra,really? 

Yoga nidra is a systematic method of inducing complete physical, mental and emotional relaxation. The term yoga nidra is derived from two Sanskrit words, yoga meaning union or one-pointed awareness, and nidra which means sleep. During the practice of yoga nidra, one appears to be asleep, but the consciousness is functioning at a deeper level of awareness. It is dynamic in the quietude. For this reason, yoga nidra is often referred to as psychic sleep or deep relaxation with inner awareness. In this threshold state between sleep and wakefulness, contact with the subconscious and unconscious dimensions occurs spontaneously.

We’ve written another article on Yoga Nidra for beginners and included a 10 minute guided session here. Try it out and see what it does for you.

The hypna-yogic state is the apt term to call it, coined by Swami Satyananda, when he conceived the yoga nidra steps in a sequential manner, using awareness over each body part, to reach the non-awareness state. In yoga nidra, the consciousness is in a state between waking and sleep, but it is subject to neither. In modern psychology this has been termed ‘the hypnagogic state’ but Swami, preferred to call it ‘the hypna-yogic state’. But the best name of all is ‘yoga nidra’. In this state the mind is exceptionally receptive. Anything can be learnt and mastered if they were to attend classes in this state of being.

It’s more of a scientific programming than spiritual, yet, it has metaphysical connotations and effects…

Suggestions given at this time (as in, in the Yoga Nidra mental state),are successful in removing unwanted habits and tendencies. Yoga Nidra will calm the mind, for sure, but there is so much more! According to many yogi’s and practitioner’s, yoga nidra can direct the mind to accomplish virtually anything. This is the secret of the extraordinary accomplishments of great yogis and saints. One can overcome the hurdles of learning anything here, in this deep state. It’s a magic mantra for the supposedly unattainable. Swami Satyananda quotes in his book – Yoga Nidra, that he used this technique to calm the restless personality of a boy, who later mastered 11 languages apart from the scriptures as well; all taught during the state of semi-consciousness or Yoga Nidra state.

The How-to factor…

But…how does one get into that state?

i. Yoga Nidra takes about 30 minutes to 45 minutes to complete a round of comprehensive practice. 

1. There are some conditions to get into this practice. It is prescribed that before getting into Yoga nidra, one could do some breathing practices, such as Pranayama. The most ideal one would be the Bhramari Pranayama, which is also scientifically proven to be great for thyroid health, and makes us enter the state of mindlessness and thoughtlessness first. 

2. About ten Bhramari breaths can be done, followed by normal deep nasal breathing. Then, we can get into the prep for Yoga Nidra. Soon after the practice of Bhramari, mentally condition your mind, to get into a state of 

Complete rest and stillness.

ii. Wear loose cotton clothes; 

1. Try to wear comfortable cotton clothes. Avoid tight-fitting, figure hugging outfits. The focus on what you wear should never be an issue to worry about, allowing the mind to think of nothing at all.

2. No external noise should be around- so switch off mobiles, TV or any kind of audio; close the door and windows, so that you are not disturbed by the others around; lie down on the floor, over a mat, in shavasana, or the corpse pose. 

3. The foremost important thing you will tell yourself, is to keep awake, and see to it consciously, that you don’t drop off to sleep; the relaxation you get in forty minutes of yoga nidra practice is equivalent to 4 hours of sleep- this is especially helpful for those, who are sleep- deprived, given our present state of working on-the-go situation.

iii. After you lie down, turn the palms of the hands upwards; Let there be a gentle smile on your face, as a conscious smile will only assist in staying alert and awake.

1. Here, the attitude of witness is adopted by us.We are mere observers in the entire exercise. Before we commence, one of the conditions is that our mind should focus on the external sounds- in order to allow it some slack. 

2. As we focus on them, gradually it (our mind)will lose interest in these sounds and withdraw into itself, by its own volition, not by force. This also has a term- THE ANTAR MOUNA state, or the inwardly quiet state,  (the inner non-communicado state) which is the preamble for the next main step- the yoga nidra. 

iv. Condition Your Subconscious Mind and Affirm Your Resolutions Daily with Yoga Nidra

One of the most unique features of Yoga Nidra is that of keeping a resolve- sankalpa, as it is called in Sanskrit, also called wishing, in layman’s terms. Via research, it has been concluded by all the great people that the resolve that has been made and repeated again and again, every time you practice Yoga Nidra, is bound to come true, with everyday conditioning of your subconscious mind. 

1. But a word of caution- don’t keep changing your resolve everyday or every time.Having decided on a resolution, you must try to stick to it.  If you keep changing the resolve, the subconscious mind gets confused.

2. Your resolve could be something similar to: I will always be healthy; I am always calm and full of peace; I will attract success in everything; Good health is a gift to me from the Gods’. 

The step by step set of instructions to get into the state of Yoga Nidra

(You can read this at a steady pace and tape it- to be used whenever you intend to get into the Yoga Nidra state).

• Become aware of yourself on the mat; you should be completely relaxed.
• Become aware of the quiet around you;
• Make a resolve, which has been framed in an easy manner, so that your subconscious mind can revert to it, very easily.
• Say your resolve thrice; 

Being Aware of Each Part of your Body and Rotation of Consciousness

Prepare to rotate your consciousness to various parts of the body.

Gently bring the awareness to the following parts of your body on your RIGHT side: 

Start with your Upper Body:

• Thumb of right hand
• Index finger  of right hand
• Middle finger  of right hand
• Ring finger of right hand
• Little finger of right hand
• Palm of right hand
• Back of the right hand resting on the carpet/floor
• Wrist of right hand
• Forearm of right arm
• Right elbow
• Upper arm on right side
• Right shoulder
• Shoulder blade on right side

Now, slowly move your awareness to your lower body:

• Area between right shoulder blade to right hip
• Right hip
• Thigh on right leg
• Right knee
• Right calf muscle
• Ankle of right foot
• Right heel
• Sole of the right foot
• Top of the right foot
• Right big toe
• Second toe
• Third toe
• Fourth toe
• Right little toe

Ensure that you are aware and awake…

Gently bring the awareness to the following parts of your body on your LEFT side: 

Start with your upper body:

Ensure that you are aware and awake…

Starting from the heels, in a sequence, be aware of all parts of your body that are in contact with the mat. 

Now, become aware of the top of your head

• Forehead
• Right eyebrow
• Left eyebrow
• Eyebrows
• Right eye
• Left eye
• Eyes
• Right ear
• Left ear
• Ears
• Right Nostril
• Left Nostril
• Nose
• Right cheek
• Left cheek
• Cheeks
• Upper lip
• Lower lip
• Lips
• Chin
• Neck…

• Now, allow your awareness to flow downwards till the toes and then back to the top of your head.

Becoming aware of your breathing and the breath (2 to 3 minutes)

Gradually become aware of the breath,  as and when it happens

Observe the up and down movement of the abdomen, expansion and contraction of the chest, with each breath

Closing Instructions

• Be aware of your breath… (for a minute)

• Become aware of yourself lying in the corpse pose…

• Continue to keep your eyes closed and slowly start becoming aware of the sounds around you…

• Now, gently move your toes and fingers, and bring your legs together. Slowly take both hands above your head, clasp your fingers and stretch, as you would do in Standing pose of Tadasana; this is the same and could be called sleeping Tadasana. After 2 minutes here, bring your hands to normal position.

• Now, take your right hand, sideways, above the head and place it on the ground; bend at your left knee, and turn to your right side with your left palm placed in front of your chest on the ground. Relax in this position for a while- Around 1 min.
• Gradually with the support of your hands reach a comfortable sitting posture

• When you feel ready to open your eyes, do palming and then with few blinks open your eyes

• Maintain silence, at least for 2 to 3 minutes

Other areas where Yoga Nidra’s effects can be felt…

There are primarily three types of tensions that are addressed by YOGA NIDRA PRACTICE.

 Muscular tensions, which are related to the body itself, the nervous system and endocrinal imbalances. These are easily removed by the deep physical relaxation attained in the state of yoga nidra. 

Emotional tensions, which stem from various issues such as love – hate, profit – loss, success – failure, happiness – unhappiness, are more difficult to erase. This is because we are unable to express our emotions freely and openly. Often they are repressed, and the resulting tensions become more and more deeply rooted. It is not possible to relax these tensions through ordinary sleep or relaxation. A method such as yoga nidra can tranquilize the entire emotional structure of the mind. 

Mental tensions that are the result of excessive mental activity. The mind being a whirlpool of fantasies, confusions and oscillations, the experiences registered by our consciousness are accumulated in the mental body.

Intutitive development

The intuitions received in yoga nidra enable one to find within himself the answers to all problems. One’s true nature and integrity manifest, enabling him to live a meaningful and peaceful life in any environment. The general demeanour of the person who is conditioned by yoga nidra, is pleasant.

This is the preamble to the opening of the ‘third eye’, which takes the consciousness beyond the conditioned personality with its tensions and complexes. No longer emotionally identified with the mind and body, one’s entire being is pervaded with divine consciousness. Talking of the physical benefits, there is enough evidence to prove that the regular practice of Yoga Nidra can bring about an eternal glow on the face; the great seers of the days gone by, are said to have developed a halo around their sahasrara chakra, around their head, and also acquire a luminous aura.

So, Yoga Nidra anyone? Although Yoga Nidra calms the mind and body, there is so much more! For many, it should become an essential part of your everyday Yogasana practice routine; It can literally take you places, spiritually and emotionally, and of course no doubt, physically…..

References

The Subtle Struggle of Savasana

Corpse Pose (Shavasana or Savasana)

A Culture of Silence: Satyananda Yoga

Bihar School of Yoga

Shanti Arunkumar, Senior Contributor At L’Aquila Active

Learn more about Shanti by reading her bio below.

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