Nidra Quotes

You are always held by your soul's unconditional love for you.

There beneath all the thinking and doing, you are at peace. You ARE peace. YOU are the peace you’ve been looking for all along.

Your sankalpa is like deeply sown seed of resolution that you plant deep inside your being. You connect with it and silently speak this resolution to yourself — stating it as if it has already come to fruition.

Once you reach a certain stage in spiritual life, it becomes possible to change your dreams while they are taking place, and actually create your own dream. But to do this, you must be able to maintain the dual consciousness of the dreamer and the dream, so that while you are dreaming, you know that you are dreaming.

Here are a few things yoga nidra can do: Activate the relaxation response and deactivate the stress response (which improves functioning of the sympathetic and parasympathetic nervous systems and the endocrine system). Increase immunity and the ability to fight germs and infections (Kumar 2013a, 82–94) Improve heart functioning by lowering blood pressure and cholesterol (Pandya and Kumar 2007) Decrease pain Improve control of fluctuating blood glucose and symptoms associated with diabetes (Amita et al. 2009) Significantly improve anxiety, depression, and well-being in patients with menstrual irregularities and in those having psychological problems (Rani et al. 2011) Manage pre- and postsurgical conditions (Kumar 2013a, 56) Reduce insomnia and improve sleep: while not intended as a substitute for sleep, one hour of effective yoga nidra practice is equivalent to about four hours of sleep (Kumar 2013a) Increase energy, especially when needed most Reduce worry and enhance clear thinking and problem solving Improve and refresh your outlook Replace mood swings and emotional upsets with greater emotional understanding and stability Develop intuition and increase creativity Improve meditation and enhance its benefits Integrate, heal, and revitalize your body, mind, and spirit Enhance your Self-awareness and ability to experience witness consciousness (defined later in this chapter) Transform thoughts and feelings of separation into a direct experience of wholeness Finally, one of yoga nidra’s prime benefits is that it brings yoga’s essential teachings to life that have been handed down to us over the ages from the Upanishads, Yoga Sutras of Patanjali, Bhagavad Gita, Tantric texts, and others.

This is harmonizing for the body, mind, and spirit. It is like there is something that cushions you from stress so that the things that used to bother you are not so irritating. When stressful reactions do occur, we can intervene sooner, more positively, and productively. In addition, noticing goodness and beauty happens more often.

Learning to stay on the verge of being awake and asleep is a very important, powerful, and fertile doorway, or midpoint. This still point is called the madhya, or center. Sally Kempton describes it as a state of awareness in which we enter “the inner space where we experience our connection to the whole.” She also says this “fractional pause in the flow of the breath or in the flow of thoughts then opens out into the vastness of Consciousness.” It is “the space of the heart” (Durgananda 2002, 34).

Even though yoga nidra is not a substitute for sleep, it is believed that one hour of practice is equivalent to four hours of regular sleep (Goel 2001). This is because we consciously go through all the brain wave stages experienced during sleep but in a compressed time frame.

In Raja yoga, the control and the withdrawal of the senses are referred to as pratyahara. Yoga nidra is a technique used to redirect sensory awareness from an external focus to an internal one. Pratyahara is not withdrawal from living life. Instead of being an escape, the process of pratyahara expands our awareness and we become more sensitized to living life more authentically.

Relaxing Energetically (Prana Maya Kosha)

Part 2: Setting a Sankalpa Setting a sankalpa, a personal resolve, enhances your yoga nidra experience immensely and helps transfer the benefits received into daily life. It’s a statement that conveys a positive trait to deeply benefit you in living your life in a more healthy and meaningful way. You may use this time to formulate one that has meaning for you, letting it come to you. Tune in with your heart and soul for the one that lights you up and ignites your energy. Keep it simple, positive, and brief. Use the present tense as if it’s already happened… If you have one, remember it now and begin clearly and sincerely stating it a few times. Be consistent, keeping the same one over time. [Pause] Sense what it would be like if it were already true. How would things be different? [Pause] Take a big breath in…and let it go.

Stage 2: Energy Body Awareness (Prana Maya Kosha)

We still remain fully engaged in living, including all its ups and downs, but with moment-to-moment awareness, mental clarity, emotional stability, and intuitive wisdom. Even when stressful things are challenging us and need our attention, there is a deep reservoir of inner peace inside that is based on a solid, joyful foundation rather than one built on stress. Persistent practice, patience, detachment, and time are needed to develop this understanding. Yoga nidra gives us the practical means for quieting mental ruckus and opening our heart for this to happen.

Yogis refer to watching this inner space of consciousness as chidakasha.

Rather than thinking, “I’m feeling bored and impatient,” realize “Here’s boredom and impatience,” and explore your experience. Or say to yourself, “Isn’t this interesting?” Remind yourself, “I am not my thoughts.

Use mental imagery such as thinking of thoughts as weeds to be plucked and discarded, or as clouds floating by, or imagine tossing thoughts into a river to be carried away.

Just like learning any new skill, practice and repetition is necessary to become competent and to reap the full benefits of yoga nidra and its components.

Stage 3: Relaxing Mental and Emotional Stress (Mano Maya Kosha)

Stage 4: Relaxing into Intuition (Vijnana Maya Kosha)

Sensory Awareness and Body Scanning for the Physical Stage (Anna Maya Kosha)

What to Remember

Guided imagery is like intentional daydreaming, but it uses the power of the mind for stress relief, relaxation, healing, behavior change, and sparking intuition. Guided imagery can be experienced in many ways. Some people can visualize and see images. Having an inner sense, impression, or mental concept comes easier to others. Feeling, hearing, and tasting are other ways guided imagery can be experienced. Use whatever comes easiest for you, whether it uses a combination or a single method.

Someone who is under constant stress “forgets” that he or she is tense due to habituation and no longer notices it consciously, even though everyone else might see it plain as day. The tension may only become noticeable after it causes physical problems like muscular tension, insomnia, or hypertension—or when emotional and behavioral problems arise, like losing one’s temper. Sometimes the tension becomes noticeable

Diaphragmatic Breathing Exercise Begin by noticing how you are breathing right now. Notice if you are breathing through your mouth or nose. Without changing it, become aware of its pace by noticing if it seems fast or slow to you. Where are you feeling your breath? Is it most noticeable at your nostrils, or can you feel it in your throat, chest, or abdomen? Start breathing through your nose so that your inhalation and your exhalation are in balance. This means that if you are breathing in for a count of four, breathe out for a count of four. Once familiarized and comfortable with this, begin to extend your exhalation so it becomes longer. In other words, if you are breathing in for a count of four, begin to breathe out for a count of five to ten. Breathe this way for at least one to two minutes, or until the tension has decreased and your energy improves.

Welcome the distraction with a “Hello, restless mind” or “Hello, soreness,” and explore the present-moment experience. Chances are excellent that paying attention to it will lead to its disappearance. Find out for yourself. Play with distractions or have a conversation with them such as, “Hi, it’s you again. How about going on vacation for a while,” or “Bye-bye, off you go.

Stage 5: Experiencing Unshakable Peace and Joy (Ananda Maya Kosha)

Sequencing

Physical tension contributes to soreness, fatigue, poor circulation, and pain. This makes it very important to learn what physical tension feels like as well as how physical relaxation feels, enabling you to recognize tension before a bit of tightness in your neck and shoulders, for instance, becomes a full-blown headache. You will soon know how to replace too much tightness with just the right amount of effort needed. Relaxation is actually experiential and not merely a technique, thought, or plan.

Experiencing Unshakable Peace and Joy (Ananda Maya Kosha)

Part 1: Readiness and Reminders Choose a place where you’ll feel comfortable and are unlikely to be disturbed. Get your props ready, shut the door, dim the lights, and turn off the phone or whatever else might be distracting. Relaxation Pose (Shavasana) Stretch yourself out on a thick blanket or mat on the floor. Either close your eyes or keep them slightly open… To help you relax your hips and legs, try letting your heels be about two feet apart. It’s fine to make your own adjustments so that your legs and hips feel comfortable and at ease… Allow your feet and toes to rest out to the sides, and let go… Now, bring your attention to your hips… Notice how the weight of your hips is resting on the ground… If it feels uneven, lift them up slightly, then settle back down until it feels even and balanced on both sides. Shift your attention to your shoulders. Feel the placement of your shoulders, exactly where they are… You’re invited to move your shoulders down from your ears and tuck your shoulder blades under for more support. Have your arms out to each side with your palms up. Settle the very back of your head on the floor or thin cushion and tuck your chin so that it’s slightly lower than your forehead. Adjust your hair if it’s in the way. Make sure that your head and neck are nicely aligned with your spine. Feel free to adjust your clothing and props, making sure that every part of your body feels as steady and comfortable as possible. Remind yourself to let the yoga nidra process happen naturally by being openly aware. It’s common to tune out while feeling deeply quiet and at ease while vaguely aware of what’s happening outside. Return your attention to the guiding instructions if you get distracted unnecessarily. Go ahead and add your own personal reminders for keeping on track and having a more meaningful time. Say it positively and in the present tense. Please take a big breath in through your nose and sigh it out through your mouth… Feel free to breathe in and sigh out a few more times.

Stage 6: Atma for Dwelling in One’s True Self

Part 4: Remembering Your Sankalpa

Part 5: Transition Back to Full Awareness

is also spent listening to various sounds as they come and go. Naming the sounds or preferring some and resisting others gets in the way and is to be avoided.

Understanding the Sensory-Motor Cortex The next stage revolves around scanning your body mentally. Have you ever watched a documentary demonstrating what happens when a person’s brain matter is carefully stimulated with probes? What happens is that physical movements and feelings occur as a result of the probing. For instance, one area being probed causes a physical movement somewhere in the body, whereas another might bring on laughter or tears. This is an expression of the brain-body connection. Yoga’s Ayurvedic healers figured this out ages ago, but instead of stimulating the brain with probes to cause a bodily reaction, the opposite was done. They brilliantly realized that mentally scanning the body in a particular way affects the brain positively. The nerve pathways between the body and brain become clear and are strengthened, facilitating deeply healing relaxation.

In reality, it can be difficult to take time out for yourself when stress is high and time is short—a combination that makes it too easy to forfeit regular practice. However, stressful times are when practicing is most important. Start with the amount of time you have available.

firm, nonslip blanket, yoga mat, beach towel, or exercise or camping mat can be used to lie on. A thin (one- to three-inch) cushion or pillow can support your head and maintain the neck’s natural arch. Be careful: a thick pillow easily creates tension in the neck and this is to be avoided. An eye pillow, wash cloth, or scarf can cover your eyes. Even though your eyes will be closed, the extra darkness and weight of the eye cover enhances relaxation significantly. It calms the brain and reduces restlessness by preventing unnecessary eye movements. Do not cover your nose. Firm bolsters or pillows can be used to support your back and legs. Cover up with a cozy blanket to keep warm. Your body temperature is likely to drop during deep relaxation. Getting cold is a nuisance.

Word your sankalpa briefly, sincerely, positively, and in the present tense.

Now, draw your awareness to a time, circumstance, or place of experiencing your senses, engrossed in what you were seeing, feeling, smelling, or tasting. Perhaps it was out in nature, like watching the sky. Or maybe you were doing something with someone, or experiencing something special. Make it a time when you felt fully present and aware of what you were feeling and sensing. Feeling emotionally alive, sensual…creative… And noticing whatever your experience is right now. Noticing how it shows up mentally and physically. Solar Plexus Chakra Bring to mind a situation when you felt really good about yourself…when you felt on top of the world…happy about an accomplishment, possibly feeling really confident.

Now, draw your awareness to a time, circumstance, or place of experiencing your senses, engrossed in what you were seeing, feeling, smelling, or tasting. Perhaps it was out in nature, like watching the sky. Or maybe you were doing something with someone, or experiencing something special. Make it a time when you felt fully present and aware of what you were feeling and sensing. Feeling emotionally alive, sensual…creative… And noticing whatever your experience is right now. Noticing how it shows up mentally and physically. Solar Plexus Chakra Bring to mind a situation when you felt really good about yourself…when you felt on top of the world…happy about an accomplishment, possibly feeling really confident. Use your mind’s eye to bring it back alive… And noticing how it feels in your body now, sensing it, here and now, physically, mentally, and emotionally. Welcoming into awareness whatever you experience.

This time, recall being loving, compassionate. It could be loving or compassionate toward a person, a pet, or something else. Any affectionate feeling, a fondness. What’s important is feeling loving…and experiencing it again now… And how about a time when you felt really loved…so cared for and lovable, a time when you felt loved, supported, and accepted, just for who you are… Use your imagination to feel it now and sensing how this impacts your body and mind. And noticing how this feels, noticing what you’re feeling right now.

Now it’s time to become aware of being completely understood… If you like, use your mind’s eye to sense being able to easily communicate clearly, kindly, and honestly…and able to understand what’s being communicated with you, deeply listening, understanding… And noticing what you’re feeling right now.

Root chakra: “I am secure, steady, and strong. I am centered.” Sacral chakra: “I experience my feelings and emotions, and express intimacy. I am sensual and creative.” Solar plexus chakra: “I am happy and healthy in body, mind, and soul. I am confident.” Heart chakra: “My heart flows with compassion for myself and others. I am lovable and loving.” Throat chakra: “I communicate clearly, kindly, and listen deeply. I am self-expressive.” Third-eye chakra: “I trust my instincts and insights. I am intuitive.” Crown chakra: “I am connected with the sacred. I am.

Relaxing into Intuition (Vijnana Maya Kosha)

Part 1: Readiness and Reminders

On the other hand, if we try to hold on to peace due to the fear of losing it, stress will enter the picture. Soon, we will briefly touch on the principle of karma as well as Newton’s third law of physics that says, “For every action, there is an equal and opposite reaction.” The next experience will put all this to the test so you can prove or disprove these concepts for yourself.

First, notice how your face feels in this moment.

Relaxing and Restoring the Physical Body (Anna Maya Kosha)

To accomplish this, we will go through the entire body again. This time, we will use the breath consciously while focusing on each part of the body as in the previous segment. This time, however, you will be guided to intentionally take a nice, big breath in while becoming aware of each muscle group and breathing out any tension, discomfort, or tightness with the exhalation.

Mental and Emotional Relaxation (Mano Maya Kosha)

Atma Awareness

The Return

To replace restless thoughts with peace of mind, the scan moves at a pace that gives enough time to experience each spot but not enough time to think about it. This has the potential to enhance self-esteem by replacing poor or outdated opinions of your body and mind with impartiality and detachment. Furthermore, mentally moving back and forth between the right and left sides of the body during another portion of the mental scanning further enhances brain hemisphere and body integration.

As Belleruth Naparstek, the author of Staying Well with Guided Imagery, says, “There are many right ways to experience guided imagery.” Therefore, use whatever naturally works for you.

Lie down on your back on a firm surface using a yoga mat or something similar. Being on a bed or couch fosters sleep rather than yoga nidra, so lying on a clean floor is better. Align yourself so there is a straight line from the center of your head, through your neck, and down to your navel. Position your head so that your forehead and chin are level. Then slightly tuck your chin toward your throat. Make sure to keep the natural arch behind your neck. Move your shoulders down from your ears and snuggle your shoulder blades comfortably beneath you. Place your arms along, but not touching, the sides of your body. This is the preferred position to reduce physical distractions, enhancing relaxation. Have your palms up with fingers at ease and relaxed. This lowers sensory input from the fingertips. Shift your hips and buttocks around until you feel nice and even and supported under there. Place your feet about twelve to twenty-four inches apart so that the insides of your legs do not touch. Doing so relaxes the hips and back as well as cuts down on physical distractions. Let your feet rest out to each side. Close your eyes or keep them slightly open. Notice how all this feels and make adjustments until you feel safe and comfortable—until there is no need to move at all.

Anna-Maya Kosha refers to the physical body of flesh, bones, blood, etc. Prana-Maya Kosha refers to the energetic body of the breath, life force (prana), and chakra energy. It sustains the body and mind. Mano-Maya Kosha refers to the mental body, or the mind, composed of thoughts, perception, concepts, ideas, feelings, emotions, and beliefs. Vijnana-Maya Kosha refers to the wisdom body, higher intellect, the intuitive sense and direct awareness of your whole being, the space from which creativity arises. Ananda-Maya Kosha refers to the bliss body of joy and a profound sense of contentment and fulfillment, experiencing full and complete awareness of the present moment, and experiencing witness consciousness and the art of stepping back with a deeper perspective. Atman refers to the sense of oneself resting beyond the bodymind’s contents (layers) accompanied by the spontaneous inner knowing and realization of the universal Presence and true Self. Atman is not a kosha.

It is a mirage. Nothing will fix a mirage because it is not real. The only solution is to see it as a mirage. Our life is spent trying to fix what isn’t broken. This is the big cosmic irony. Nothing you do ever solves the problem, because there isn’t one! YOU ARE ALREADY WHOLE. YOU WERE NEVER NOT WHOLE. You only forgot that you were whole and still are whole. If you are already whole, adding more will not make you any more whole.

She knows that the ground underneath us never goes away, so there is no need to be afraid of falling; you can close your eyes and feel safe.

Bring it alive in your mind’s eye, sensing it now, a feeling of being completely comfortable and protected… How does it look?…What does it feel like?… Were there sounds or smells involved? Sensing what it’s like to feel secure and protected. Embellish it any way you want so that you’re feeling more and more secure and protected… And noticing how and where feeling secure and protected feels in your body. Welcoming in whatever you experience.

the pairing of opposite physical sensations, emotions, and so on harmonizes the opposite hemispheres of the brain and helps in balancing our basic drives. Emotional relaxation naturally occurs as memories of profound feelings are relived and alleviated through habituation. This practice also deepens receptivity and willpower. Limiting and outdated beliefs are corrected.

the pairing of opposite physical sensations, emotions, and so on harmonizes the opposite hemispheres of the brain and helps in balancing our basic drives. Emotional relaxation naturally occurs as memories of profound feelings are relived and alleviated through habituation.

Job pressure: Coworker tension, bosses, work overload Money: Loss of a job, reduced retirement, medical expenses Health: Health crisis or terminal or chronic illness Relationships: Divorce, death of spouse, arguments with friends, loneliness Poor nutrition: Inadequate nutrition, caffeine, processed foods, refined sugars Media overload: Television, radio, Internet, e-mail, social networking Sleep deprivation: Inability to release the stress hormones (adrenaline, norepinephrine, cortisol) interfering with the ability to sleep (APA 2013)

Resiliency is the ability to withstand stress, rise above it, and bounce back stronger than ever.

It is described as a nonjudgmental attention, independent of the usual burden of likes, dislikes, opinions, ignorance, worry, aggression, craving, fear, selfishness, and the boundless array of emotional obstacles. Yet this deep layer of attention is not unaffected, numb, indifferent, or unemotional coldness. It is warmhearted unattachment that deeply cares and feels. Being unattached is being at peace with the polarities of life like loss and gain, fame and shame, and so forth.

Let it be effortless. Trying to concentrate or analyze your experience will only bog you down. Honestly, all you really have to do is listen, participate, stay aware, and welcome whatever happens with an impartial attitude.

Learning to deal with distractions is important. They come in many forms, ranging from noises, stiffness, itches, coughs, and general restlessness to mentally wandering completely offtrack (thinking about grocery shopping, your to-do list, and so on). First, do your best to prevent distractions from the start with proper room setup and by preparing yourself adequately. When you notice being distracted, quickly congratulate yourself for noticing. Say something to yourself like, “Good catch.” There is no need to beat yourself up or get analytical. Next, find something neutral that you feel comfortable silently saying to yourself to disengage yourself from distractions and bring your attention back to the present. Getting in the habit of using it is helpful both on and off the mat by increasing your capacity to stay alert and focused. Here are some ways to handle distractions: Say something like, “Oh, never mind,” or “Not now, maybe later.” Then gently bring your awareness back to the present.

Yoga nidra is such a luscious treat to be savored. It’s the dark chocolate of yoga.

The more often yoga nidra is experienced, the more its qualities will be available to you in daily living. Overcoming stress with relaxation will become much easier.

Become aware of a time, place, or circumstance for feeling completely comfortable, safe, and protected. It can come from a memory, or from using your imagination to make something up;

Yoga Nidra is a form of aware sleep — a state of consciousness between sleep and waking. It is a restorative, meditative practice that creates effortless relaxation by guiding you, step by step, deeper into your physical and inner landscape.

Soak in the beauty of the morning light with your whole being.

(Lead me from the unreal to the real, darkness to light, death to immortality)

Ordinary sleep gives partial rest, while yoga nidra gives total rest to the body and the conscious mind. Dreaming may be therapeutic in many ways, but dreams that consume sleeping hours are never healthy. Waking, dreaming, and sleeping are the states of mind, and if mind is trained by the practice of yoga nidra, one can consciously go to deep sleep and wake up without being haunted by nightmares and fearful dreams. Here I am

Train Your Brain To Reflect Consciousness Let anybody teach any religion, you can practice all that in the daytime, but if you want to fall asleep the only religion you have to follow is Hinduism, nothing else will teach you to fall asleep! Any amount of any sized bed you can buy, pills you can swallow, only Vedic tradition can give you rest; because falling asleep is an action, it is not collapsing on the bed as you have been taught from the beginning. Your buddhi (intellect) needs to be powerful. Your buddhi will be powerful whole day if you keep your body and intellect powerful. Whole day if you are acting, alive, not entertaining the boredom and tiredness, then just you can stretch your body, it will fall into Samadhi, it will fall into the state of Yoga Nidra.

By bringing us face to face with our sleep and making us lie down in the corpse pose, yoga nidra also brings us face to face with death. There can be no wakefulness without sleep, no life without death; and it is impossible for us to understand the nature of one state without understanding the nature of the other one. I am born and wake up as I inhale; I die and fall asleep as I exhale, in the pause after exhaling.

When we accept life as it is, dissatisfaction and suffering cease, and we learn to deal with reality on its own terms, rather than through what our mind desires.

Think of the labyrinth’s journey as having the following parts for a complete experience. To start, an intention is set with an open mind and heart. The walk inward to the center is dedicated to shedding whatever is unnecessary. While inside, the center’s mysterious and intuitive qualities can create the opportunity to receive whatever insights are ready to be revealed. Returning after being in the center (centered) is the next step. This is a time for further reflection and for taking the revitalizing gifts discovered along the way back into your life. The possibilities are endless and might include healing, self-understanding, and clarity. Upon returning, feelings of renewal and revitalization are often felt.

stress, no matter its source, is temporary and does not reflect your true identity.

Relaxation exercises, breathing techniques, meditations, guided imagery techniques, and visualizations are simply the tools used to experience yoga nidra. A

This is a gradual process and takes time and patience. With dedicated practice, peace and happiness can become our baseline.

This is a gradual process and takes time and patience. With dedicated practice, peace and happiness can become our baseline. The more our skills and abilities develop through practice, the more likely we will respond mindfully—aware of our thoughts, sensing our feelings and emotions, and receptive to our intuitive wisdom. This perspective enables us to take appropriate action, solve problems, and reduce stress.

Like anything worthwhile, devoting ample time and effort to your practice is important.

All this starts to carry over into daily living so that we feel more at ease and energized in general

kalpa means ‘vow,’ or ‘the rule to be followed above all other rules… San refers to a connection with the highest truth. Sankalpa, then, is a vow and commitment we make to support our highest truth” (McGonigal 2010–2011).

Yogis must have understood and applied the concept of neuroplasticity long ago. “Neuro” refers to the nerve cells of the brain, and “plasticity” refers to the brain’s ability to reorganize and restructure itself after training or practice. The brain never stops changing as the nerve cells (neurons) and other structures in it adjust and respond to new situations and changes in the environment. New neural connections are made that are related to making changes in behavior, thinking, and emotions throughout the entire lifespan, not just during infancy (Doidge 2007). This

at that time he gets paravastha, the superconscious stage. At that time the devotee only feels divine sound, vibration, and light. Only then he really feels the real love for God. This is called mother nature. During that time the devotee really perceives sa (soul only) and merges in the cosmic conscious stage. This is real yoga nidra. In that stage the devotee gets extreme divine peace, bliss, and joy. This is really sa sadhana.

at that time he gets paravastha, the superconscious stage. At that time the devotee only feels divine sound, vibration, and light. Only then he really feels the real love for God. This is called mother nature. During that time the devotee really perceives sa (soul only) and merges in the cosmic conscious stage. This is real yoga nidra. In that stage the devotee gets extreme divine peace, bliss, and joy. This is really sa sadhana. Just after this type of meditation, when the devotee opens the eyes and keeps attention inside the pituitary he perceives the triple divine qualities and real love for God. And as he keeps his attention in the lower center with open eyes, although he remains in the body sense (ham), yet he perceives the living presence of the soul (sa) in the whole system and visualizes the material world and gross body plus the living presence of the soul everywhere. This is real hamsa sadhana.