Joga Nidra
Yoga Nidra as the Art of Conscious Dreaming, Deep Relaxation and a Spiritual Path
Modern life in contemporary society, with its pace, excess of stress and even work itself, makes it extremely difficult for a civilized human being to truly rest and relax; conscious relaxation often seems almost impossible. Basic rest, which is sleep, does not satisfy the need to release tension from the muscles and internal organs. Not only is it difficult to relax, but it is also difficult to use our natural energy resources.
During sleep, everyone wastes a huge amount of physical and mental energy on unnecessary muscle tension, mental projections and dreams, which results in great energy losses. At the same time, the constantly increasing production of energy enlarges the amount of unnecessary, uneliminated toxins. When we fully realize that sleep is not a sufficient state to achieve balance in the organism — and thus psychophysical comfort and relaxation — we understand the need for conscious relaxation.
Every effort creates muscle tension. We can observe tensions in ourselves that arise apparently for no reason, even when we are resting. In every activity we invest enormous mental and physical effort. When we learn something new, we become tired very quickly. When we gain experience in the same activities, even after a long time we do not feel tired, either physically or mentally. This means we have learned how to relax. It does not mean that we have simply become accustomed or lost perception or reflexes. On the contrary: our sense of safety, experience and relaxation have increased. Thus we use much less energy. Our well-being is greater and the amount of toxins is minimal.
The Influence of Neuropsychological Factors
Different control centers in the brain modify and influence the functions of our organism. In them lies the center of every thought, every impulse sent to the muscles necessary to perform any action, and also the energy for those muscles. Energy flows through the motor nerves, stimulating them and leading to appropriate emotional, affective and cognitive reactions.
We are therefore dealing with the activity of the conscious mind, which sends information to the subconscious in order to fulfill the needs of action. If an action is automatic, the conscious mind no longer plays a role and the subconscious performs the entire task on its own.
Can we consciously use the knowledge of our subconscious needs? Yes, but we must consider another way of using energy, without motricity — that is, without muscular movement. Both activity and passivity activate subcortical, emotional structures.
In the process of comparison, experience arises and our relationship to reality is analyzed. Emotional stimuli, on the level of the human psychic structure, represent a condensed form of information about reality and determine psychosomatic reactions. From this arise the psychosomatic links with human metabolism.
Emotions and Energy Consumption
Emotions are a powerful stimulus influencing hormones, body temperature and blood pressure.
When emotions such as anger, sadness, regret or worry cause a shock wave in the nervous system, we consume enormous amounts of energy to compensate for the losses in the muscles and organs that participated in these emotions. And here is where the art of relaxation becomes necessary.
In order to regulate and maintain balance between body and mind, we must learn how to save the energy produced by our body.
Yoga Nidra – Conscious Sleep and Regeneration
In this, the technique of conscious sleep called Yoga Nidra helps us.
During Yoga Nidra, energy consumption is minimal; in fact, energy is stored and accumulated. Known to yogis since ancient times, Yoga Nidra reaches deep into the history of humanity, including references in the epic Mahabharata. Today it is practiced and promoted in many medical and therapeutic centers around the world.
It has been studied as a state of mind between wakefulness and sleep — the so-called delta state — when the brain produces delta waves. Experimental evidence points to the existence of a transcendental consciousness between sensory awareness and sleep. In Yoga Nidra, this state remains conscious throughout the entire practice.
What Yoga Nidra Really Is
The fundamental aim of Yoga Nidra is the state of deep relaxation: control and non-control, experiencing and not-experiencing negative stimuli. Noise or silence, heat or cold — during Yoga Nidra these stimuli may exist, but they do not disturb us.
The experience of deep relaxation in Yoga Nidra does not mean that there are no stimuli, thoughts, emotions or images. Yoga Nidra, in the moment of inner calm and silence, provides us with exceptional and subtle experiences and allows us to reach a different state of consciousness.
It is compared to a trance state, but it cannot be described as hypnosis; on the contrary, it is a state of de-hypnosis from the concepts and suggestions of our body and psyche. Like an inner physician, it guides us through a therapeutic session, opening the way to effective changes in autonomy, authenticity and well-being.
Under the influence of physical and mental relaxation, the mind becomes open to new concepts, giving us the possibility to introduce safe affirmations that are inaccessible during ordinary rest or sleep. In this way we can help ourselves overcome issues such as snoring, depression, intrusive thoughts, restless sleep or insomnia.
By practicing Yoga Nidra regularly, we develop the ability to remain fully aware of external and internal experiences — physical, mental and emotional — that influence our present and future. By becoming inner observers of our true nature, we become more conscious observers of our life.
To understand the state of Yoga Nidra, we must look at three levels: physical, mental and spiritual.
Joga Nidra
– The Physical Aspect
Physical relaxation is the result of a thought arising in the mind — consciously or subconsciously — and brings the release of muscular tension. It is suggested to the muscles and internal organs in the form of autosuggestion. Its basic aim is to achieve the state opposite to tension — that is, relaxation, well-being and integration with one’s own body.
This can be achieved by moving awareness, for example: the right side of the body — the left side of the body, front — back, and the main parts of the body. Another technique is awareness of the body and the surface it rests on, the body and space, inner space, or directing attention inward in order to release the mechanisms that keep the psyche in a state of tension.
The relaxation of Yoga Nidra consists in gradually reducing the influence of external stimuli in favor of observing the stimuli that appear inside the mind and inside the body. We can call this the level of contact with the physical body. When we realize the level of inner space called consciousness, we can feel the cooperation between the physical body and the mental body.
Joga Nidra
– The Mental Aspec
Gradually, when the mind and body become calm, under the influence of inner concentration and techniques of autosuggestion, we introduce calm and even breathing. It enlivens all forms of matter, absorbs and stores the proper vital energy in the body, thereby increasing vitality and strength, improving the oxygenation of the blood and therefore also of the brain.
It ensures an appropriate state of the mind, which in Yoga Nidra is particularly important. Rhythmic breathing meets the needs of a healthy body and mind. It removes toxins from the bloodstream through nerve endings, pulmonary alveoli, the tongue and the skin.
Observation of the breath penetrating the body, and the mental counting of an appropriate number of repetitions, provides the level of concentration necessary to develop subtle sensations coming from the senses as well as to transcend mental limitations. The final effect is a feeling of fulfillment, peace and joy — like a deep recharge, a rejuvenation package.
Joga Nidra
– The Spiritual Aspec
The third, most subtle level, is the sphere of the spirit, in which the mind has already renounced the stimuli of the external world and remains steadily concentrated on one direct experience rather than on intellectual understanding. In this state, intuition takes the place of the intellect.
From this moment, there is nothing more to know or to meditate upon. And since there is nothing, consciousness merges with universal consciousness. Here Yoga Nidra leads to self-realization, which can bring true peace, joy and liberation. Then arises the awareness: I am not the body, I am not the organs, I am not the mind. I AM EXISTENCE.
In this state, Yoga Nidra can be concluded with a resolution — an invocation of health, prosperity and well-being. And here the practice of relaxation ends.
Conditions for the Practice of Yoga Nidra
Yoga Nidra is a state of self-awareness. It is most commonly practiced in the savasana position, lying on the back. The room should provide a sense of safety, calm, and both psychological and physical comfort.
In such an environment, the practice of relaxation becomes a complete experience of regeneration for the body, mind, and spirit.