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Yoga Nidra

Yoga nidra is a method of inducing complete physical, mental and emotional relaxation. It s derived from a tantric practice called nyasa . The term yoga nidra comes from two Sanskrit words. Yoga which means union or one-pointed awareness and nidra which means deep sleep . This is why yoga nidra is a state of deep relaxation with inner awareness . This state of deep relaxation is reached by turning inwards , away from outer experiences. This state corresponds to the Raja-yoga limbs called pratyahara where the mind and mental awareness are dissociated from sensory channels. The technique of yoga nidra has 8 stages: 1 - Preparation: First you relax your body by lying in shavasana. This is a position which minimizes touch sensation by eliminating contact between the limbs of the body as you are lying on the floor with legs and arms apart. You then focus the mind on external sounds and you move from sound to sound with the attitude of a witness. By practicing this, the mind starts to lose interest in external sounds and will automatically become quiet. 2 - Sankalpa (resolve): It s important to choose your sankalpa very carefully. The wording should be very precise and clear. You should choose only one sankalpa according to your needs and inclination and you must not change to another. 3 - Rotation of consciousness. The rotation of consciousness through different part of the body is not a practice of concentration and does not involve any physical movement. During this stage it s important to remain aware, to listen to the voice and move the mind quickly according to the instruction. 4 - Awareness of breath: The physical relaxation is continued and completed by drawing the attention to the breath , in this stage you simply need to maintain the attention on the natural breath without any attempt to force it or change it, and greater relaxation is attained by simultaneously counting the breath mentally. 5 - Creation of opposite feeling and sensations: In this stage the focus is on relaxation of the emotions and the emotional state. Feelings that are intensely physical or emotional are awakened, experienced fully and then removed. Usually we use opposite feelings like heaviness/lightness, heat /cold, pain/pleasure, love/hate. This usually brings emotional relaxation by a means of catharsis, as memories of profound feeling are re-lived. 6 - Visualizations: This stage of yoga nidra induces mental relaxation, here some images are visualized. The images used in yoga nidra often have universal significance. 7 - Sankalpa: The same sankalpa is stated. 8 - Ending the practice: The practice is concluded by gradually bringing the mind from the internal to the external.

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