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𝑩𝒉𝒂𝒔𝒕𝒓𝒊𝒌𝒂 𝑲𝒓𝒊𝒚𝒂 𝒂𝒏𝒅 𝑺𝒉𝒂𝒏𝒌𝒎𝒖𝒌𝒉𝒊 & 𝑷𝒓𝒂𝒏𝒂𝒚𝒂𝒎 𝒉𝒆𝒍𝒑 𝒚𝒐𝒖 𝒃𝒆𝒄𝒐𝒎𝒆 𝒄𝒐𝒏𝒔𝒄𝒊𝒐𝒖𝒔
𝒐𝒇 𝒚𝒐𝒖𝒓 𝒃𝒓𝒆𝒂𝒕𝒉, 𝒔𝒐 𝒚𝒐𝒖𝒓 𝒏𝒆𝒆𝒅 𝒇𝒐𝒓 𝒃𝒓𝒆𝒂𝒕𝒉 𝒄𝒐𝒎𝒆𝒔 𝒅𝒐𝒘𝒏 𝒂𝒏𝒅 𝒑𝒆𝒓𝒄𝒆𝒑𝒕𝒊𝒐𝒏 𝒊𝒔
𝒆𝒏𝒉𝒂𝒏𝒄𝒆𝒅.
𝟭𝟬 𝗧𝗶𝗽𝘀 𝗛𝗲𝗹𝗽 𝘁𝗼 𝗧𝗿𝗮𝗶𝗻 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆 𝗧𝗼 𝗦𝗹𝗲𝗲𝗽 𝗟𝗲𝘀𝘀 𝗮𝗻𝗱 𝗦𝘁𝗶𝗹𝗹 𝗙𝗲𝗲𝗹 𝗥𝗲𝘀𝘁𝗳𝘂𝗹
Questioner: Namaskaram Sadhguru, I wanted to ask you about sleep. I know you have talked
about it a lot, but I wanted to see if we can get a little bit deeper into it. You mentioned that there
were some really simple things that one can do to drastically reduce their sleep quota. Even when
I do all my practices, I still feel like I need a lot more sleep than most people do.
Sadhguru: You want me to go deeper into sleep!
Questioner: Well, the science of it, yes.
Sadhguru: We must understand what sleep is. Sleep means servicing time for the body. That
means this is a time when the body gets rid of impurities. It is a maintenance and repair time for
the damage that happens to the body because of daily living – on the cellular level, on the energy
level, and in many different ways.
How much maintenance downtime you need simply depends on how much repair there is to be
done. In the course of living, how much damage do you cause to yourself – that is the question.
The damage will be maximum if there is too much friction in you. If your system is very well-
aligned and well-lubricated, there is least amount of friction and the downtime of maintenance
will naturally come down.
𝙏𝙞𝙥𝙨 𝙩𝙤 𝙍𝙚𝙙𝙪𝙘𝙚 𝙎𝙡𝙚𝙚𝙥 𝙌𝙪𝙤𝙩𝙖
#𝟭 𝗘𝗮𝘁𝗶𝗻𝗴 𝗙𝗿𝗲𝘀𝗵 𝗙𝗼𝗼𝗱
Sadhguru: What are the things that you can do to bring down your sleep? The first thing is, eat
fresh food. In the Yogic culture, the simple understanding is that if you cook something, you
must consume it within a maximum of ninety minutes. After that, inertia will start setting in. If
you eat food with high inertia, the body becomes lethargic. It will need long periods of sleep
because the body needs to spend a lot of energy to counter that inertia. That means your
maintenance downtime increases because the fuel that you are putting into the system is low-
grade.
If food is cooked, in a way you have killed it. It is not live. Suppose you are dead and we keep
your body for three days, it will rot. That is so for every life. Whether it is vegetable matter or
animal flesh or many other things, the moment you take the life out of it by cooking, it begins to
rot.
There is nothing wrong with rotting because that is another form of life. Rotting means some
other life has started making this into their food. There is a whole host of life which may be
microscopic – you cannot see them but they are all having a party. If you eat that food and join
the party that the bacteria and whatever else are having, you will be in trouble. Trouble need not
necessarily mean you are immediately going to get some ailment because not all of them are
capable of infecting you with something. It is just that your energy goes down, so it causes inertia
in the body.
Think about when you go into a superstore and buy stuff. A whole lot of things there have been
there for over a month. Then you bring it and keep it in your refrigerator for another month and
have a bite whenever you feel like it. The doctors are prescribing that you must sleep for eight
hours, otherwise you will not be physically and mentally healthy because even they are eating the
same food!
#𝟮 𝗘𝗮𝘁𝗶𝗻𝗴 𝗦𝗶𝗺𝗽𝗹𝗲
The nature of a human being is such that while every other creature adapts to the situations it is
placed in, a human being is able to create the situations that he wants. That is what makes us
distinct. If you have any sort of concern for yourself, you have to be conscious about what goes
into your system.
If you eat that kind of food which has the least amount of complex memory in it, it will become
part of your system within two to four hours of consumption. That kind of food will lower the
sleep quota considerably. But in today’s world, it is becoming increasingly difficult to eat good
quality food because the food that you get is mostly kilograms of commerce, not really fuel for
the body. Any number of people – people who lived in Western countries, where they have been
eating this kind of food – have told me that when they come to the Isha Yoga Center, after two-
three months they start wondering, “Why am I not sleeping enough?” They believe that they must
be sleeping eight hours. But our standard is four hours. We are not just managing with four hours,
we are flourishing very well.
If there is too much chemical content and synthetic stuff, the body is not designed to digest that.
Even if one percent of the food that you consume is synthetic in nature, either in the form of
fertilizers, chemicals or preservatives, the entire digestive system becomes a struggle.
A huge amount of antacids are consumed in the United States. That means what you are putting
into the tummy is not suitable, for your tummy at least. Heartburn is not because you are in love.
Heartburn means your entire esophagus is burning up with acids or for a variety of reasons. Even
if there is less than one percent of synthetic stuff in the food that you eat, your ability to absorb
that into the system drops drastically, which also increases your sleep quota in a huge way.
Because the body is in struggle, so naturally it wants you to hibernate.
#𝟯 𝗛𝗼𝘄 𝗠𝘂𝗰𝗵 𝘁𝗼 𝗘𝗮𝘁
How keenly you manage your energies is what decides your alertness. To meditate, alertness
should be not just of the mind but of your very energy. To assist this, for people on the Yogic
path, it is said that you should eat only twenty-four mouthfuls, and you must chew every
mouthful at least twenty-four times. This will ensure that food is pre-digested in your mouth
before it goes in, and it will not cause dullness.
If you do this during your evening meal, you will easily wake up at three-thirty in the morning. In
the Yogic system, this period is called the Brahma Muhurtam. It is an ideal time to do Yogic
practices because there is an extra support from nature at that time for your sadhana.
#𝟰 𝗗𝗼𝗻’𝘁 𝗦𝗹𝗲𝗲𝗽 𝗥𝗶𝗴𝗵𝘁 𝗔𝗳𝘁𝗲𝗿 𝗬𝗼𝘂 𝗘𝗮𝘁
There are quite a few people who are in such a mental state that unless they load themselves with
food and make the body dull, they cannot fall asleep. If you are in a condition where you cannot
sleep unless you have a full stomach, you need to address this issue. This is not about sleep, this
is a certain mental state.
I would say 80% of the food that you eat will go waste if you fall asleep within two hours of
eating. You must give sufficient time for digestion to happen before you sleep.
#𝟱 𝗧𝗵𝗲 𝗥𝗶𝗴𝗵𝘁 𝗣𝗼𝘀𝗶𝘁𝗶𝗼𝗻 𝗙𝗼𝗿 𝗦𝗹𝗲𝗲𝗽
When the body is positioned horizontally, you can immediately make out that your pulse rate
drops. The body makes this adjustment because if blood is pumped with the same force, too much
will go into your head, causing damage. The blood vessels which go upward are a finer
arrangement compared to those going down. As they go up into the brain, they become almost
hair-like, to a point that they cannot take an extra drop.
When you sleep, if you place your head towards the north and stay that way for 5 to 6 hours, the
magnetic pull of the Earth will cause pressure on your brain because iron is an important
ingredient in your blood. It is not that if you sleep this way you will fall dead. But if you do this
every day, you are asking for trouble. If you are beyond a certain age and your blood vessels are
weak, it can result in hemorrhages and paralytic strokes. If your system is sturdy, you may not
sleep very well because there is more circulation in the brain than there should be.
If you are in the northern hemisphere, East is the best direction to keep your head when you
sleep. Northeast is okay. West is alright. South, if you must. North, no. In the southern
hemisphere, don’t put your head to the south.
#𝟲 𝗗𝗼𝗻’𝘁 𝗙𝗼𝗿𝗰𝗲𝗳𝘂𝗹𝗹𝘆 𝗗𝗲𝗻𝘆 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗦𝗹𝗲𝗲𝗽
How much sleep your body needs depends on the level of physical activity you perform. There is
no need to fix the quantum of either food or sleep. When your activity levels are low, you eat
less. When they are high, you may eat more. The same goes for sleep. The moment the body is
well rested it will get up, whether at 3 AM or 8 AM. Your body should not wake up to an alarm
bell. Once it feels sufficiently rested, it must come awake.
If you forcefully deny sleep to the body, your physical and mental capabilities and whatever else
you have will drop. You should never do that. You must give the body how much sleep it needs.
But if the body is somehow trying to use the bed as a grave, it won’t want to come out. Someone
will have to raise you from the dead! It depends on how you are handling your life. If you are in a
mental state where you want to avoid life, you will naturally tend to eat and sleep more.
#𝟳 𝗠𝗮𝗶𝗻𝘁𝗮𝗶𝗻𝗶𝗻𝗴 𝗮 𝗝𝗼𝘆𝗳𝘂𝗹 𝗦𝘁𝗮𝘁𝗲
Sleep means hibernation, temporary death, downtime for servicing, repairing. If you keep your
body in such a way that there is very little damage during the day, you will see the downtime for
servicing will naturally come down. This can be done by eating the right food and by keeping
your mind in a joyful state. If you keep yourself joyful, if there is no friction in your body, no
friction in your energy system because of the alignment that you have achieved, and no friction in
your mind and emotion, your sleep quota will just drop.
#𝟴 𝗗𝗼𝗻’𝘁 𝗕𝗮𝘁𝘁𝗹𝗲 𝗪𝗶𝘁𝗵 𝗟𝗶𝗳𝗲
The body needs rest, not sleep. In most people’s experience, sleep is the deepest form of
restfulness they know, so they talk about sleep. But essentially, the body is not asking for sleep, it
is looking for restfulness. Your mornings would be pretty bad if your nights were not restful. So
it is not sleep but restfulness that makes the difference.
If you keep your body relaxed throughout the day, if your work, exercise and every other activity
is a form of relaxation for you, your sleep quota will go down naturally. The problem is that
people have been taught to do everything hard – in tension. I see people walking very tense in the
park. This sort of exercise will bring more harm than wellbeing. Don’t go at everything like it is a
war. Whether you are walking, jogging or exercising, why don’t you do it easily, joyfully?
Don’t battle with life. Keeping yourself fit and well is not a battle. Play a game, swim, walk,
whatever you like. You will only have a problem if all you want to do is eat cheesecake!
Otherwise there is no problem about being relaxed with any activity.
#𝟵 𝗬𝗼𝗴𝗶𝗰 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲𝘀 – 𝗦𝗵𝗮𝗺𝗯𝗵𝗮𝘃𝗶 𝗠𝗮𝗵𝗮𝗺𝘂𝗱𝗿𝗮
If you bring certain Yogic practices such as the Shambhavi Mahamudra into your life, one of the
first changes you will see is in your pulse rate. For example, someone who has just gone through
the Inner Engineering program and started Shambhavi, if he checks his pulse before and after
dinner and records it, and then practices Shambhavi twice a day for six weeks and checks his
pulse again, it would have come down by eight to fifteen counts. If one really sinks deep into
restfulness in Shambhavi, the pulse rate will go down further.
With 12 to 18 months of practice, you can bring your pulse rate down to around fifty or sixty in a
restful state. If this happens, your sleep quota will go down dramatically because the body is
generally restful through the day. Whatever activity you may be doing, it remains restful, so it
will not demand more sleep.
#𝟭𝟬 𝗦𝗵𝗼𝗼𝗻𝘆𝗮 𝗠𝗲𝗱𝗶𝘁𝗮𝘁𝗶𝗼𝗻
There is a certain meditation we teach which is called Shoonya. This is taught in a program that
we conduct only in the Isha centers in southern India and the United States. We do not teach it
elsewhere because it needs a certain atmosphere, training and other processes. Shoonya can bring
your sleep quota down dramatically. It is just a fifteen-minute meditation but you will see, if you
settle down into this meditation process properly, your metabolism will drop up to twenty-four
percent. Twenty-four percent is the deepest drop you can have in conscious states of meditation.
If you go beyond that, you will not be conscious in the usual sense. To be able to be relaxed to a
point and then to come out consciously, you cannot go beyond twenty-four percent.
You will find this fifteen minutes of meditation is equal to two to three hours of sleep in terms of
restfulness. Because there are such drastic physiological changes in the body, especially on the
level of your blood chemistry, phenomenal things will change – which is
𝗔𝘀𝗮𝗻𝗮 𝗦𝗶𝗱𝗱𝗵𝗶
People who have taken up hatha yoga as their way of life generally take up one asana for their
life’s sadhana. This is known as Asana Siddhi. Asana Siddhi means one is able to sit in a
particular way with absolute ease. For most people, whichever way they keep their body, it is not
at ease. If you sit, it is not comfortable. If you stand, it is not comfortable. If you lie down, it is
not comfortable. What the hell to do with this? If you give your body to the process of yoga,
slowly the body becomes at ease. If you sit like this, it is absolutely at ease. It is not trying to be
some other way.
𝐀𝐬𝐚𝐧𝐚 𝐦𝐚𝐬𝐭𝐞𝐫𝐲 𝐚𝐧𝐝 𝐩𝐞𝐫𝐜𝐞𝐩𝐭𝐢𝐨𝐧
A thinking mind cannot understand how a man can spend his whole life wanting to sit in a
particular way. But everything that can be perceived can be perceived, by having mastery over a
single physical posture. What you are calling as yogasanas is just to get this body geometrically
in line with the cosmic geometry. If you learn to just hold it right, you can download the whole
cosmos. This is yoga. If you simply sit right, everything that’s worth knowing can be known to
you from within.
𝐄𝐚𝐬𝐞 𝐚𝐧𝐝 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 – 𝐭𝐡𝐞 𝐭𝐡𝐢𝐫𝐝 𝐥𝐢𝐦𝐛 𝐨𝐟 𝐲𝐨𝐠𝐚
Patanjali describes the third limb of yoga, which is the asana, as "Sthiram, Sukham Asanam" - if
you are comfortable and stable, that is all the asana is about. Because "comfort" is such a misused
word, maybe a closer word to "sukha" in English would be "ease." It simply means that your
body is at ease, your mind is at ease, and your energy is at full vibrance and balance. Now you are
naturally meditative. You will find full potential to your life.
𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐚 𝐝𝐞𝐯𝐢𝐜𝐞 𝐭𝐨 𝐫𝐞𝐜𝐞𝐢𝐯𝐞 𝐭𝐡𝐞 𝐝𝐢𝐯𝐢𝐧𝐞
The reason why hatha yoga has become ugly is because people start taking it like a circus. The
way hatha yoga is happening in the West scares me, because all kinds of things are done in the
name of yoga that are not yoga. Recently, I was playing golf with a group of young people and
they asked, “What do you do?”
I just ignored the question and took my shot and kept walking.
They asked somebody who was walking with me, and he said, “He teaches yoga.”
Immediately, they ran up to me and said, “Can you teach us something that will give us six-pack
abs?”
I said, “I can give you 14 if you are interested.”
This is not about sculpting your body and showing it off. This is to make the body into a fantastic
vessel, a fabulous device to receive the Divine. Hatha yoga is a phenomenal process, but today,
many physical therapists and experts are writing books on hatha yoga, making people believe it is
an exercise system. It is not an exercise system. Studio yoga is unfortunately just the physical
aspect of it. Teaching only the physical aspect of yoga is like having a stillborn baby. If you want
a living thing, it needs to be taught in a certain way. In a proper atmosphere, with a certain sense
of humility and inclusiveness about the whole process, hatha yoga is a very fantastic process. If I
do a two-day hatha yoga program, people will burst with tears of ecstasy simply doing asanas,
and that is the way yoga needs to be done.
𝗦𝗮𝗱𝗵𝗴𝘂𝗿𝘂 𝗼𝗻 𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀
Sadhguru: Happiness does not only come from achievement. When you were a child you were
simply happy. That is your nature. If you go against your own nature to be happy, you will never
get anywhere. To be happy is not the ultimate aspect of life. It is the fundamental aspect of life. If
you are not happy, what else can you do with your life? Only if you are happy, can other great
possibilities arise in your life.
The first and most fundamental responsibility for a human being is to become a joyous being. It
does not matter what you are pursuing in your life, whether it is business, power, education or
service, you are doing so because somewhere deep inside you is a feeling that this will bring you
happiness. Every single action that we perform on this planet springs from an aspiration to be
happy because it is the original nature. Today we are seeking happiness so vigorously that the
very life of the planet is being threatened. All those people, who depend on external situations to
be happy, will never know true joy in their lives.
The source of joy is within you; you can take charge of it. When you are fundamentally joyous,
when you do not have to do anything to be happy, then every dimension of your life – the way
you perceive and express yourself and the world – will change. You will no longer have vested
interests because whether you do something or you do not do something, whether you get
something or do not get something, whether something happens or does not happen, you will be
joyous by your nature. When you are joyous by your nature, your actions will rise to a completely
different level.
It is definitely time we look inward and see how to create personal wellbeing. From your own
experience of life you can clearly see that true wellbeing will come to you only if your interiority
changes. At present, the quality of your life is not determined by the clothes that you wear, the
educational qualifications that you carry, the family background that you come from or the bank
balances that you hold. Rather, the quality of your life depends upon how peaceful and joyous
you are within yourself.
Unless something of true value happens within you, you cannot do anything of tremendous value
to the world. Whatever you do, it is only your inner quality that you are going to spread. Whether
you like it or not, that is the reality. If you are concerned about the world, the first thing you must
do is transform yourself into a joyous being.
Yogi Re
2 hrs ·