This Yoga Nidrā practice is taught in the tradition of Bilhar School of Yoga by Sri Swami Satyananda Saraswati.
It is very simple to practice Yoga Nidrā:
(i) remain aware
(ii) listen to the guiding voice
(iii) move the mind according to the instructions.
When should I practice this?
It is recommended to practice early in the morning or before sleeping at night. Find a semi-dark and well-ventilated space where you can be alone for a short while, and lie down on a mat or a bed.
Pain, stiffness and general tension in the body are great obstacles to the practice of Yoga Nidrā. It should ideally be performed after a series of calming yoga asanas that do not activate the solar plexus but rather focus on gentle whole-body stretches.
But what if I fall asleep?
Supposing you play this recording, but then you go to sleep and hear nothing. Then what you should do is replay the recording in the morning when you wake up. Listen to that replay with direct attention. This will create the communication or bridge between conscious and unconscious. This is how languages are learned. You can learn anything like this.
If you have certain habits which you want to overcome, the suitable seeds or sankalpas should be first put into the unconscious and then you must listen to them during consciousness. This is a very important science of yogic self-transformation for the future.
The great reset
Through the practice of Yoga Nidrā, we are not only relaxing, but restructuring and reforming our whole personality from within. Like the mythological phoenix, with every session we are burning the old samskaras, habits and tendencies in order to be born anew. This process is not only much quicker than other systems which work on an external basis only, but the results are also more reliable and permanent.
The power of visualization
During the practice, you may inadvertently think of or visualise painful memories, frustrated needs, unfulfilled desires, inhibitions, fears, complexes and neuroses. These deep-rooted samskaras condition our thoughts and experience, and compel us to act in certain ways. They are often the root cause of tension, mental disturbances and disease.
The process of visualization in Yoga Nidrā enables us to purge these samskaras from the mind, thus purifying the layers of our consciousness, which is necessary before real progress in yoga is possible.
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More about Yoga Nidra:
Yoga Nidra, deeply rooted in the ancient teachings of yoga, has been practiced for thousands of years. Originating from the tantric tradition that emphasizes the blending of elements (spiritual-physical, mental-corporal) Yoga Nidra combines waking and sleep slates to generate awareness of the pure consciousness behind all things.
The term "nidrā" translates to sleep in Sanskrit, indicating that Yoga Nidra involves a unique state of consciousness between wakefulness and slumber. Throughout the practice, the body achieves complete relaxation while the mind remains awake and alert, resulting in a profound state of rest that enables the release of physical, emotional, and mental tensions.
What makes Yoga Nidra truly special is its accessibility. Regardless of age, physical ability, or experience level, anyone can partake in this practice by simply lying down and following the teacher's guidance.
Yoga Nidra can effectively alleviate stress, anxiety, and depression, enhance sleep quality, boost creativity and intuition, and promote overall well-being. Consider trying to cultivate a practice in this technique if you seek a pathway to these profound benefits.