Yoga Nidra Method # 1

 Complete relaxation 
 61-points
 Spinal breath 
 Chakras awareness
 Yoga Nidra

First, do Complete Relaxation 

 Lie on your back, in shavasana, the corpse posture. Lie in such a way that your spine is aligned, and your
feet and arms are a comfortable distance to your sides. It is best to have a thin pillow under your head and
a shawl or blanket over your body so you do not become cold. 
 Allow your attention to move through your head and face, including the top of the head, forehead,
eyebrows, eyes, cheekbones, and nostrils. 
 Be aware of the breath at the nostrils for several breaths.
 Continues to survey mouth, jaws and chin.
 Then survey the neck and throat, shoulders, arms, elbows, wrists, hands, fingers, and fingertips. 
 Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to
the finger tips. Do this several times. 
 Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms,
shoulders, upper back and chest. 
 Concentrate at the center of the chest, and exhale and inhale completely several times. 
 Be aware of the stomach, abdomen, lower back, hips, thighs, knees, calves, ankles, feet, and toes.
 Exhale as if your whole body is exhaling, and inhale as if your whole body is inhaling. As you exhale, let go
of all tension, worries, and anxieties. Inhale as if you are inhaling new energy, as well as a sense of peace
and relaxation. Exhale and inhale several times. 
 Then move your attention from the toes to the feet, ankles, calves, thighs, knees, hips, lower back,
abdomen, stomach and chest. 
 Concentrate at the center of the chest, and exhale and inhale completely several times. 
 Survey the upper back, shoulders, upper arms, lower arms, wrists, hands, fingers, and fingertips.
 Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to
the finger tips. Do this several times. 
 Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms,
shoulders, neck, throat, chin, jaws, mouth, and nostrils. 
 Be aware of the breath at the nostrils for several breaths.
 Move your attention to the cheekbones, eyes, eyebrows, forehead and the top of the head. 
 For about one minute, allow your attention to be aware of the smooth, slow, serene flow of the breath. Let
your mind make a gentle, conscious effort to guide the breath so that it is smooth, calm, deep, and without
any noise or jerkiness. 

Next, do 61-Points exercise (click for details)

 Systematically move your attention through each of the points below. 

 Forehead, throat 
 Right shoulder, right elbow, right wrist, tip of right thumb, tip of right index finger, tip of right middle
finger, tip of right ring finger, tip of right little finger, right wrist, right elbow, right shoulder, throat
 Left shoulder, left elbow, left wrist, tip of left thumb, tip of left index finger, tip of left middle finger, tip of
left ring finger, tip of left little finger, left wrist, left elbow, left shoulder
 Throat, space between the breasts, right breast, space between the breasts, left breast, space between the
breasts, navel, lower abdomen
 Right hip, right knee, right ankle, tip of the right big toe, tip of the right second toe, tip of the right middle
toe, tip of the right fourth toe, tip of the right little toe, right ankle, right knee, right hip, lower abdomen
 Left hip, left knee, left ankle, tip of the left big toe, tip of the left second toe, tip of the left middle toe, tip
of the left fourth toe, tip of the left little toe, left ankle, left knee, left hip
 Lower abdomen, navel, space between the breasts, throat, forehead

Next, do Spinal breath practice

 Exhale as though you are breathing from the top of the head down to the perineum at the base of the
spine. 
 Inhale as though you are breathing from the perineum at the base of the spine, up to the top of the head. 
 Exhale and inhale many times in this way, exhaling down and inhaling up. 
 Imagine that the breath is flowing in a thin, milky white stream from top to bottom, and bottom to top. It
does not matter whether or not you literally see the stream with your inner eye, but know that this stream
of energy is actually there in the subtle body, and will someday be experienced directly. 

Next, enter into Yoga Nidra through chakras

 Bring your attention to the space between the eyebrows. Remain in that space for several breaths, or up to
a couple minutes. 
 Bring your attention to the throat center and visual there a moon. Remain in that space for up to a couple
minutes. 
 Bring your attention to the space between the breasts, the heart center, and allow your awareness to
empty completely of any images, impressions, thoughts, sensations, or other experiences. Just go deep
into the stillness and silence. 
 Remain in that deep stillness and silence for up to 10 minutes, but no more initially. With practice, the
length of time may lengthen some, though this is not too important. 
 After remaining in the stillness and silence for some period, there will likely come a moment when
thoughts, impressions, or sensations return. They may return smoothly and gradually, or there may be a
sudden jolt. When this happens, it is a natural sign that this session of Yoga Nidra is completed. 
 Systematically bring your attention back outward from the stillness and silence, through the awareness of
the relative quietness of the mind, the awareness of the smoothness of the breath, and this stillness of the
physical body. 
 Bring the deep stillness and silence with you, as you gently wiggle your fingers and toes, then gradually
move as you wish, and open your eyes. 
 After the Yoga Nidra, you might quietly return to your daily activities, or take a few minutes for meditation,
contemplation, or prayer. 

Yoga Nidra Method #2

 Complete relaxation 
 61-points
 Elongated spinal breath  
 Chakras awareness
 Yoga Nidra

First, do Complete Relaxation 

 Lie on your back, in shavasana, the corpse posture. Lie in such a way that your spine is aligned, and your
feet and arms are a comfortable distance to your sides. It is best to have a thin pillow under your head and
a shawl or blanket over your body so you do not become cold. 
 Allow your attention to move through your head and face, including the top of the head, forehead,
eyebrows, eyes, cheekbones, and nostrils. 
 Be aware of the breath at the nostrils for several breaths.
 Continues to survey mouth, jaws and chin.
 Then survey the neck and throat, shoulders, arms, elbows, wrists, hands, fingers, and fingertips. 
 Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to
the finger tips. Do this several times. 
 Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms,
shoulders, upper back and chest. 
 Concentrate at the center of the chest, and exhale and inhale completely several times. 
 Be aware of the stomach, abdomen, lower back, hips, thighs, knees, calves, ankles, feet, and toes.
 Exhale as if your whole body is exhaling, and inhale as if your whole body is inhaling. As you exhale, let go
of all tension, worries, and anxieties. Inhale as if you are inhaling new energy, as well as a sense of peace
and relaxation. Exhale and inhale several times. 
 Then move your attention from the toes to the feet, ankles, calves, thighs, knees, hips, lower back,
abdomen, stomach and chest. 
 Concentrate at the center of the chest, and exhale and inhale completely several times. 
 Survey the upper back, shoulders, upper arms, lower arms, wrists, hands, fingers, and fingertips.
 Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to
the finger tips. Do this several times. 
 Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms,
shoulders, neck, throat, chin, jaws, mouth, and nostrils. 
 Be aware of the breath at the nostrils for several breaths.
 Move your attention to the cheekbones, eyes, eyebrows, forehead and the top of the head. 
 For about one minute, allow your attention to be aware of the smooth, slow, serene flow of the breath. Let
your mind make a gentle, conscious effort to guide the breath so that it is smooth, calm, deep, and without
any noise or jerkiness. 

Next, do 61-Points exercise (click for details)

 Systematically move your attention through each of the points below. 

 Forehead, throat 
 Right shoulder, right elbow, right wrist, tip of right thumb, tip of right index finger, tip of right middle
finger, tip of right ring finger, tip of right little finger, right wrist, right elbow, right shoulder, throat
 Left shoulder, left elbow, left wrist, tip of left thumb, tip of left index finger, tip of left middle finger, tip of
left ring finger, tip of left little finger, left wrist, left elbow, left shoulder
 Throat, space between the breasts, right breast, space between the breasts, left breast, space between the
breasts, navel, lower abdomen
 Right hip, right knee, right ankle, tip of the right big toe, tip of the right second toe, tip of the right middle
toe, tip of the right fourth toe, tip of the right little toe, right ankle, right knee, right hip, lower abdomen
 Left hip, left knee, left ankle, tip of the left big toe, tip of the left second toe, tip of the left middle toe, tip
of the left fourth toe, tip of the left little toe, left ankle, left knee, left hip
 Lower abdomen, navel, space between the breasts, throat, forehead

Next, do Elongated breathing practice

 Breath 10 times as if exhaling from the top of the head down to the toes, and as if inhaling from the toes
up to the top of the head. 
 Exhale from the top of the head to the ankles and back 10 times. 
 Exhale and inhale 10 times from the top of the head to the knees. 
 Exhale and inhale 5 times from the top of the head to the perineum at the base of the spine.
 Exhale and inhale 5 times from the top of the head to the navel.
 Exhale and inhale 5 times from the top of the head to the heart center. 
 Exhale and inhale 5 times from the top of the head to the throat. 
 Breathe 5 times from the top of the head to the bridge between the nostrils. 
 Exhale and inhale many times between the space between the eyebrows and the bridge between the
nostrils. 
 Breathe 5 times from the top of the head to the bridge between the nostrils. 
 Exhale and inhale 5 times from the top of the head to the throat. 
 Exhale and inhale 5 times from the top of the head to the heart center. 
 Exhale and inhale 5 times from the top of the head to the navel.
 Exhale and inhale 5 times from the top of the head to the perineum at the base of the spine. 
 Exhale and inhale 10 times from the top of the head to the knees. 
 Exhale from the top of the head to the ankles and back 10 times. 
 Breath 10 times as if exhaling from the top of the head down to the toes, and as if inhaling from the toes
up to the top of the head. 

Next, enter into Yoga Nidra through chakras

 Bring your attention to the space between the eyebrows. Remain in that space for several breaths, or up to
a couple minutes. 
 Bring your attention to the throat center and visual there a moon. Remain in that space for up to a couple
minutes. 
 Bring your attention to the space between the breasts, the heart center, and allow your awareness to
 empty completely of any images, impressions, thoughts, sensations, or other experiences. Just go deep
into the stillness and silence. 
 Remain in that deep stillness and silence for up to 10 minutes, but no more initially. With practice, the
length of time may lengthen some, though this is not too important. 
 After remaining in the stillness and silence for some period, there will likely come a moment when
thoughts, impressions, or sensations return. They may return smoothly and gradually, or there may be a
sudden jolt. When this happens, it is a natural sign that this session of Yoga Nidra is completed. 
 Systematically bring your attention back outward from the stillness and silence, through the awareness of
the relative quietness of the mind, the awareness of the smoothness of the breath, and this stillness of the
physical body. 
 Bring the deep stillness and silence with you, as you gently wiggle your fingers and toes, then gradually
move as you wish, and open your eyes. 
 After the Yoga Nidra, you might quietly return to your daily activities, or take a few minutes for meditation,
contemplation, or prayer. 

Yoga Nidra Method #3

 61-points
 Spinal breath 
 Chakras 
 Yoga Nidra

Do 61-Points exercise (click for details)

 Lie on your back, in shavasana, the corpse posture. Lie in such a way that your spine is aligned, and your
feet and arms are a comfortable distance to your sides. It is best to have a thin pillow under your head and
a shawl or blanket over your body so you do not become cold. Systematically move your attention through
each of the points below. 
 Forehead, throat 
 Right shoulder, right elbow, right wrist, tip of right thumb, tip of right index finger, tip of right middle
finger, tip of right ring finger, tip of right little finger, right wrist, right elbow, right shoulder, throat
 Left shoulder, left elbow, left wrist, tip of left thumb, tip of left index finger, tip of left middle finger, tip of
left ring finger, tip of left little finger, left wrist, left elbow, left shoulder
 Throat, space between the breasts, right breast, space between the breasts, left breast, space between the
breasts, navel, lower abdomen
 Right hip, right knee, right ankle, tip of the right big toe, tip of the right second toe, tip of the right middle
toe, tip of the right fourth toe, tip of the right little toe, right ankle, right knee, right hip, lower abdomen
 Left hip, left knee, left ankle, tip of the left big toe, tip of the left second toe, tip of the left middle toe, tip
of the left fourth toe, tip of the left little toe, left ankle, left knee, left hip
 Lower abdomen, navel, space between the breasts, throat, forehead

Next, do Spinal breath practice

 Exhale as though you are breathing from the top of the head down to the perineum at the base of the
spine. 
 Inhale as though you are breathing from the perineum at the base of the spine, up to the top of the head. 
 Exhale and inhale many times in this way, exhaling down and inhaling up. 
 Imagine that the breath is flowing in a thin, milky white stream from top to bottom, and bottom to top. It
does not matter whether or not you literally see the stream with your inner eye, but know that this stream
of energy is actually there in the subtle body, and will someday be experienced directly. 

Next, enter into Yoga Nidra through chakras

 Bring your attention to the space between the eyebrows. Remain in that space for several breaths, or up to
a couple minutes. 
 Bring your attention to the throat center and visual there a moon. Remain in that space for up to a couple
minutes. 
 Bring your attention to the space between the breasts, the heart center, and allow your awareness to
empty completely of any images, impressions, thoughts, sensations, or other experiences. Just go deep
into the stillness and silence. 
 Remain in that deep stillness and silence for up to 10 minutes, but no more initially. With practice, the
length of time may lengthen some, though this is not too important. 
 After remaining in the stillness and silence for some period, there will likely come a moment when
thoughts, impressions, or sensations return. They may return smoothly and gradually, or there may be a
sudden jolt. When this happens, it is a natural sign that this session of Yoga Nidra is completed. 
 Systematically bring your attention back outward from the stillness and silence, through the awareness of
the relative quietness of the mind, the awareness of the smoothness of the breath, and this stillness of the
physical body. 
 Bring the deep stillness and silence with you, as you gently wiggle your fingers and toes, then gradually
move as you wish, and open your eyes. 
 After the Yoga Nidra, you might quietly return to your daily activities, or take a few minutes for meditation,
contemplation, or prayer. 

Yoga Nidra Method # 4

 61-points
 Yoga Nidra

Do 61-Points exercise (click for details)

 Lie on your back, in shavasana, the corpse posture. Lie in such a way that your spine is aligned, and your
feet and arms are a comfortable distance to your sides. It is best to have a thin pillow under your head and
a shawl or blanket over your body so you do not become cold. Systematically move your attention through
each of the points below. 
 Forehead, throat 
 Right shoulder, right elbow, right wrist, tip of right thumb, tip of right index finger, tip of right middle
finger, tip of right ring finger, tip of right little finger, right wrist, right elbow, right shoulder, throat
 Left shoulder, left elbow, left wrist, tip of left thumb, tip of left index finger, tip of left middle finger, tip of
left ring finger, tip of left little finger, left wrist, left elbow, left shoulder
 Throat, space between the breasts, right breast, space between the breasts, left breast, space between the
breasts, navel, lower abdomen
 Right hip, right knee, right ankle, tip of the right big toe, tip of the right second toe, tip of the right middle
toe, tip of the right fourth toe, tip of the right little toe, right ankle, right knee, right hip, lower abdomen
 Left hip, left knee, left ankle, tip of the left big toe, tip of the left second toe, tip of the left middle toe, tip
of the left fourth toe, tip of the left little toe, left ankle, left knee, left hip
 Lower abdomen, navel, space between the breasts, throat, forehead

Next, enter into Yoga Nidra in the heart

 Bring your attention to the space between the breasts, the heart center, and allow your awareness to
empty completely of any images, impressions, thoughts, sensations, or other experiences. Just go deep
into the stillness and silence. 
 Remain in that deep stillness and silence for up to 10 minutes, but no more initially. With practice, the
length of time may lengthen some, though this is not too important. 
 After remaining in the stillness and silence for some period, there will likely come a moment when
thoughts, impressions, or sensations return. They may return smoothly and gradually, or there may be a
sudden jolt. When this happens, it is a natural sign that this session of Yoga Nidra is completed. 
 Systematically bring your attention back outward from the stillness and silence, through the awareness of
the relative quietness of the mind, the awareness of the smoothness of the breath, and this stillness of the
physical body. 
 Bring the deep stillness and silence with you, as you gently wiggle your fingers and toes, then gradually
move as you wish, and open your eyes. 
 After the Yoga Nidra, you might quietly return to your daily activities, or take a few minutes for meditation,
contemplation, or prayer. 

Yoga Nidra Method #5

 Diaphragmatic breath at naval center

  Spinal breath  
 Yoga Nidra

First, do Navel center practice

 Lie on your back, in shavasana, the corpse posture. Lie in such a way that your spine is aligned, and your
feet and arms are a comfortable distance to your sides. It is best to have a thin pillow under your head and
a shawl or blanket over your body so you do not become cold. Systematically move your attention through
each of the points below. 
 Bring your attention to the navel center, and notice the motion of the abdomen and diaphragm area. Notice
the physical rise and fall of the abdomen. 
 Stay with that breath awareness for some time, being mindful that the breath is smooth, with no jerks, no
pauses between breaths, that it is quiet, and that the speed is just the right degree of slow. 
 After some time, allow the exhalation to elongate to a 2-to-1 ratio, where the exhalation is twice as long as
the inhalation. 
 Stay with this breath awareness for some time, and then, when it feels right, transition to the spinal
breath. 
 Allow the breath to become ever slower and slower, but in a natural, gentle way, keeping the mind focused
on the practice. 
 Exhale as though you are breathing from the top of the head down to the perineum at the base of the
spine. 
 Inhale as though you are breathing from the perineum at the base of the spine, up to the top of the head. 
 Exhale and inhale many times in this way, exhaling down and inhaling up. 
 Imagine that the breath is flowing in a thin, milky white stream from top to bottom, and bottom to top. It
does not matter whether or not you literally see the stream with your inner eye, but know that this stream
of energy is actually there in the subtle body, and will someday be experienced directly. 

Next, do Spinal breath practice

 Exhale as though you are breathing from the top of the head down to the perineum at the base of the
spine. 
 Inhale as though you are breathing from the perineum at the base of the spine, up to the top of the head. 
 Exhale and inhale many times in this way, exhaling down and inhaling up. 
 Imagine that the breath is flowing in a thin, milky white stream from top to bottom, and bottom to top. It
does not matter whether or not you literally see the stream with your inner eye, but know that this stream
of energy is actually there in the subtle body, and will someday be experienced directly. 

Next, enter into Yoga Nidra in the heart

 Bring your attention to the space between the breasts, the heart center, and allow your awareness to
empty completely of any images, impressions, thoughts, sensations, or other experiences. Just go deep
into the stillness and silence. 
 Remain in that deep stillness and silence for up to 10 minutes, but no more initially. With practice, the
length of time may lengthen some, though this is not too important. 
 After remaining in the stillness and silence for some period, there will likely come a moment when
thoughts, impressions, or sensations return. They may return smoothly and gradually, or there may be a
sudden jolt. When this happens, it is a natural sign that this session of Yoga Nidra is completed. 
 Systematically bring your attention back outward from the stillness and silence, through the awareness of
the relative quietness of the mind, the awareness of the smoothness of the breath, and this stillness of the
physical body. 
 Bring the deep stillness and silence with you, as you gently wiggle your fingers and toes, then gradually
move as you wish, and open your eyes. 
 After the Yoga Nidra, you might quietly return to your daily activities, or take a few minutes for meditation,
contemplation, or prayer. 
Yoga Nidra (Sanskrit for Yogic Sleep) is a powerful technique from the tantric Yoga
tradition. It creates an altered state of consciousness allowing the practitioner to
enter the realm of subconscious and manifest effective and seemingly magical
changes in their life. Yoga Nidra is a part of the Pratyahara limb of Raja Yoga, one of
the eight limbs of yoga; the well known codification system of the Yogic practices by
Patanjali (an Indian sage who lived around 200 B.C.) Pratyahara deals with the
withdrawal of the senses and the influences of the mind which do not serve us on
the path of enlightenment and liberation.

The Yoga Nidra method is so inherently powerful that it has been kept secret for millennia
until the 1960’s when it was reintroduced to western students by Parmahansa Satyananda
Saraswati founder of the Bihar School of Yoga.
The most easily observable effect of this practice is the extremely deep relaxation of your
nervous system. Yoga Nidra has been clinically shown to be one of the most powerful
methods available to achieve this state without the use of chemical agents.

The specific guided sequence of the physical relaxation points in Yoga Nidra, developed by
the ancient yogis, parallels the exact sequence of the brain centres as shown by findings of
recent neuro-medical research into the nature and structure of the brain. Once you reach
the deepest state of physical and mental relaxation the mind becomes receptive to new
concepts. By reaching this stage through the specific sequence of mind-activating
visualizations, you will access the subconscious and have the opportunity to effectively
implant an affirmation of your choice. With diligent Yoga Nidra practice, these desired
changes will manifest in your life. This is truly the magical aspect of this ancient art and
science.

The 3 distinct aspects to the Yoga Nidra practice:

1) A systematic method of inducing complete mental, physical and
emotional relaxation while maintaining awareness at deeper levels.
2) A way to manifest any desire, be it physical, mental or spiritual.
3) Amethod of altering karma and finding Moksha (Liberation).

The 8 distinct stages of the Yoga Nidra Practice:

1) Internalization / Relaxation – preliminary preparation of the body.

2) Affirmation ( Sankalpa) – A personal goal previously decided upon is declared

silently.

3) Rotation of Consciousness – the consciousness is taken on a tour of the whole

body in a structured fashion.

4) Respiration awareness – a period of awareness of the breath at special positions in the

body.

5) Manifestations of Opposites – pairs of feelings and emotions are experienced.

6) Creative Visualization – Various Archetypal images are visualized mentally.

7) Affirmation (Sankalpa) is repeated and, now in a highly suggestible state of conciousness,

is programmed into the subconscious mind.

8.) Externalization / Return to Full Awareness – a careful and gradual return to a normal
state.

Many people in the East and the West are attracted to Yoga Practices, for they think they
can find solution to every problem therein; be it physical, mental, emotional or spiritual.
Much importance is attached to relaxation techniques that one thinks might help a person in
easing the tension caused due to chronic stressful life style. Yoga Nidra is one such
wonderful technique, not only for physical or mental relaxation but also for preparing the
mind for spiritual discipline. It concerns mainly with pratyahara (withdrawing senses form
sense-objects) and dharana (concentration).
It is to be understood that ordinary sleep is not relaxation, for tensions cannot always be
resolved completely in ordinary sleep. Yoga Nidra is qualitatively different relaxation. It is a
’sleep’ where all the burdens are thrown off to attain more blissful state of awareness, a
relaxation much more intense than ordinary sleep.

As Swami Satyananda Saraswati (Preface to “Yoga Nidra”, 1982, Bihar School of Yoga,
Monghyr, Bihar, India) says:

‘When awareness is separate and distinct from vrittis – mental modifications, when waking,
dream, and deep sleep pass like clouds, yet awareness of Atman remains, that is the
experience of total relaxation. That is why, in Tantra, Yoga Nidra is said to be the doorway
to samadhi!’

Neuro-physiologic Basis

There is no question about the close relation between the body and the brain. Various
centers in the brain control, modify, and affect our bodily functions. In fact, there is a center
in the brain for every act, whether willful or reflex, physical or mental. Experimental data
have identified many such specific centers. Stimulation of these centers leads to appropriate
actions, be they motor or sensory, secretary or emotive, affective or cognitive. Thus we
have a holographic representation of the body on the brain.

To put the thing more concretely, it is proved that the left half of the body is represented in
right half of the brain and vice-a-versa. As far as the muscular actions are concerned, the
representation is in an ‘upside down manner’ in motor area of pre-central gurus. Thus, at
the top of this part of brain the lowest portion of our body -foot- is represented. Then
comes ankle, leg (calf), knee, thigh, hip, trunk, shoulder, arm, elbow, wrist, palm, fingers,
thumb, then neck, jaw, face, eyes, ears, tongue, taste, swallowing, etc. The same thing is
applicable for sensations. Stimulation of brain centers of sensory cortex evokes sensations in
the opposite half of the body.

Yoga Nidra Practice

In Yoga Nidra exactly opposite process is used to make the brain centers active by focusing
awareness on the parts of the body in a definite sequence. Thus, the person tries to
stimulate various parts of the brain by focusing the awareness on the corresponding parts of
the body. By awareness is meant ‘attitude of witness’ towards physical or mental actions of
the body.

The Technique

Yoga Nidra usually takes from twenty to forty five minutes to complete. The procedure is
carried out by first doing a few asanas -practicing a few postures. Then the person lies on
his or her back in totally relaxed posture (shivasana -posture simulating dead body). Eyes
are lightly closed, arms are kept with palms facing upwards, breathing is natural and quiet.

Resolve or sankalpa

Before the rotation of awareness the practitioner should make a positive resolve about a
particular aim in life. The wordings should be clear and precise. The traditional approach
when disciples commited their lives to study with a teacher was not to use the power
inherent in this practice to manifest trivial things which would only satisfy the ego, but
rather aim for “higher” goals realting to spiritual growth and enlightenment. The traditional
yoga nidra affirmation (resolve) of the sadhakas (adepts) was:

“I am awakening the kundalini energy which is coiled like a snake at the base of my spine”

A few other examples of traditional resolves:

a) I awaken my spiritual potential,

b) I am successful in my all undertakings,
c) I  achieve total health
d) I am a positive help in spiritual progress of others, etc.

For a detailed description of the effective formulation of a resolve please click here.

1. Rotation of Consciousness
Then the rotation of consciousness begins. The person has to just visualize the part of the
body mentioned by the instructor; it can be a teacher or a tape-recorder. The student must
not move any part of his body. Quickly corresponding with the instructions, he or she has to
shift his or her awareness from one part to the next. The aspirant should not imagine the
next part before the instructor mentions it. The whole process should be a pleasure and not
a burden. There should not be any anxiety or expectation.

The usual pattern is to start focusing awareness in the following sequence:

First on the right side: The thumb, fingers (one by one), palm of the hand, then the wrist,
the forearm, the elbow, arm, shoulder, right side of the back, hip, thigh, knee, leg, ankle,
foot, great toe, other toes of the right foot.

The same sequence is repeated for the left side.

Then awareness is focused on the proximity of the body with the carpet (ground). Back of
the head, shoulders, back and spine, thighs, heel. Next the front of the body-surface is
brought in to awareness. Face, brow, eyes, nose, lips, mouth, ears, chin, neck, chest,
abdomen.

2. Awareness of the breathing

After rotation of the consciousness in such a sequence, focusing the attention on the act of
breathing completes physical relaxation. One simply maintains awareness of breath,
either at the nostril or of its passage through the navel and throat. It is claimed that the
process, in addition to concentration of mind, assists in “ pratyahara” – withdrawing the
sense centers from their objects of sensations.

3. Feelings and Emotions

Next comes relaxation at the level of feelings and emotions. Attempt is made to bring
to memory the intense physical and emotional feelings; they are re-experienced or re-lived
and then effaced. Usually this is practiced with pairs of two opposite feelings like hot and
cold, lightness and heaviness, pain and pleasure, joy and sorrow, etc. Relaxation at the
emotional level and building up of strong will-power are the two major outcome of this
procedure.

4. Visualization

The final stage of yoga nidra relates to mental relaxation. The aspirant tries to visualize
the objects as described by the instructor.

Usually such images and symbols are chosen are archetypal, meaning that have universal
significance. To quote a few:

A mountain, river, the sun, ocean, temple, fire, saint, animal forms, etc.

If you are interested in finding out more about the universal archtypal images please
investigate the writings of Joseph Campbell, particularly “The Power of Myth” and “A hero
with a thousand faces”

The practice helps to develop self-awareness and helps in concentration – dharana. Rarely,
even meditation -dhyanaa- may be the natural outcome.

5. Ending the practice

Once again the resolve or sankalpa is intently thought of or even visualized. Thus,
consciously one tries to direct the unconscious mind onto the predetermined goal in life.
This time the unconscious is very receptive and therefore will accept the suggestion from
the conscious mind more readily. It is claimed that in due course of time, depending upon
the sincerity and regularity of the sadhana, the resolve bears fruit in sadhaka’s life.

Benefits

 Everyone can practice. Even beginners who are stiff.

 Physical stresses and tensions are removed.

 Mental stresses and unwanted impressions are removed.

 Emotional balance is restored.

 The unconscious is focused on a personal goal so that it can be achieved more easily.

 Advanced practitioners can achieve a state of self-realization in Yoga Nidra.

Yoga Nidra helps in restoring mental, emotional, and physical health by way of relaxation,
and makes the mind more conducive to pratyahara -withdrawing senses from their objects,
dharana -concentration, and meditation. Such a practice helps harmonize two hemispheres
of the brain and the two aspects of autonomous nervous system ( sympathetic and
parasympathetic). The impressions in the subconscious are brought to surface, experienced
and removed. Thus, the fixation of awareness on the body is replaced with the awareness
linked to subtler aspects of prana (the life force) and spiritual dimensions allowing for
maximizing of the pure yet unmanifested potential within.