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different control centre in the brain —curiously, small ones such as the fingers or armpits claim a large brain
ar ea. T h e m o v e m e n t o f a wareness through different parts of the body not only relaxes them, but also clears nerve
pathways to the brain.
Another aspect of Yoga Nidra involves alternating opposite awareness of sensations such as heat and cold,
heaviness and lightness. This aspect helps to improve the body's ability to regain balance and brings the related
involuntary functions under conscious control. Visualization is a method of consciously using a symbol or image
as a catalyst to provoke a reaction in the unconscious mind. But since no time is given for the conscious mind to
r eact, the mind r emains detached and the ego becomes temporarily inactive. This phase helps to resolve
suppressed conflicts, desires, memories and sanskaras (karmic tendencies).
The Practice of Yoga Nidra
Practice 10-20 minutes of Yoga asanas.
Practice 10-20 minutes of meditation.
Lie comfortably on your back with your eyes closed, feet apart and palms up. Cover yourself with a blanket to
keep warm.
First you will consciously tense and then relax each area of the body starting with the feet and legs. Lift the right
leg about four inches off the floor. Stretch the toes away from the body and then stretch them towards the head.
Clench the toes tightly. Tense the whole foot and leg and then it relax completely and drop to the floor. Repeat
this with the other leg. Lift the right arm about four inches from the floor, clench the fists and then stretch the
fingers. Tense the hand and arm together and then let it relax completely and drop to the floor. Repeat this with
the other arm. Lift and tense the abdomen and then let it completely relax. Lift and tense the chest and then let it
completely relax. Make a tight face as though you are sucking on a lemon and then let it completely relax. Open
the eyes and mouth as wide as possible and stick your tongue out fully. Now relax the face completely.
Now you are going to subconsciously relax each part of the body in turn starting with the feet. Repeat each of
these phases to yourself as you move around the body. Start with the feet. “I relax my feet, I relax my feet, I
relax my feet” “my feet are relaxing,” “my feet are completely relaxed.”
Use these same phrases as you move to the calves, knees, thighs, buttocks, lower back, upper back, whole back,
shoulders, hands, forearms, elbows, upper arms, head, scalp, brain, eyes, cheeks, chin, abdomen, diaphragm,
intestines, liver, kidneys, pancreas, heart, lungs and whole body.
Now start with the number twenty eight and say, “twenty eight, my whole body is relaxing,” “twenty seven , m y
whole body is relaxing more,” “twenty six, my whole body is relaxing even more,” “twenty five, my whole body
is relaxing more,” twenty four, my whole body is relaxing more.” Keep counting and repeating similar phrases
until you reach number one. If you l o s e count start again at number twenty eight.
Next you silently repeat a sankalpa, or resolve regarding your higher aims in life. It should be a short, clear an d
precise statement, phrased in positive language and in the present tense. For example, your resolve could be: "I
am taking full care of my family," “I am awakening my spiritual potential,” “I am successful in my all
undertakings,” “I am in perfect health,” “I am a positive help in th e spiritual progress of others.” Be aware that as
the resolve becomes embedded deep in the subconscious it is bound to bear fruit in the fullness of time. Repeat
your resolve mentally three times with feeling and awar en ess.
Now begin the rotation of awareness. Visualize the part of the body mentioned by the instructor; it can be a
teacher or a tape-recorder or even your memory once you are familiar with the process. You should not move
any part of your body; it must remain completely passive and relaxed. Quickly shift your awareness from body