way to reshape your perdonality


Lord of Penmai
Jul 5, 2011
yoga nidra or yoga sleep

Yoga Nidra is a systematic meditation technique of providing a complete relaxation to the body mind. It caters to our deepest neurological, physiological and subconscious needs in a holistic manner.

It is an ancient Tantric meditation technique and is also known as "sleep with awareness" or "yogic sleep". It helps to provide a full body relaxation as well as enhancing deep meditative state of awareness.

Yogic Sleep is a very powerful and effective technique to achieve a total self-transformation and get rid of all negativities.
It is very beneficial to overcome stress-related disorders and physical problems such as asthma, insomnia, hypertension, digestive disorders, depression, etc.

The word Yoga Nidra is made out of a combination of the two Sanskrit words "yoga" which means 'unity' and "Nidra" which means 'sleep'. It is a process of conscious relaxation.

This technique of Yoga Nidra will help you to recognize the points of stress and tension in your body.
You can then easily relax them by directing your awareness towards those parts. It rejuvenates your whole body and makes you fresh and lively in a very short period of time.

The Technique

This simple Yoga meditation technique involves 6 steps.
It helps to achieve a total body relaxation. During the meditation, try to focus your attention and awareness
on the body, rather than on the breath.

Each body part shall be relaxed alternatively. During nidra meditation, we shall view our body as
an object and our mind as an instrument for directing our flow of consciousness towards the various body parts.

Make sure to keep a distance of around 1-1.5 feet in between your legs. Your hands should not be touching
the waist or lying on the stomach, but should be kept sideways with the palm facing upwards.

It would also be helpful if you imagine that Prana (the vital life force) is flowing through the body parts
as you direct the flow of your awareness towards each part. This will help you achieve a greater revitalization,
rejuvenation and relaxation after each session of practice.

This sleep meditation is to be practiced in shavasana or the corpse pose. It means lying down on our back as we
do while we sleep.
This sleep meditation is to be practiced in shavasana or the corpse pose. It means lying down on our back as we do while we sleep.

Step 1 -- Toes, Feet and Legs

We begin Yoga Nidra meditation by relaxing our feet and legs. Take a few deep breaths as you begin and continueto breathe freely

Start by bringing your awareness towards the toes on your left foot -- one by one, starting from the big one to the smaller ones.

Then shift your awareness towards -

- the sole

- the ankle

- the calf muscles

- the knee

- the knee joint

- the thigh

- the pelvis

Be aware of the sensations arising in the muscles, ligaments, bones and joints as you rotate your awareness through your body. Feel the sensations such as warmth, coolness, itching, gentle vibrations, stiffness, pain, etc. as you move along each part. This simple act of watching those sensations gently releases
all the tensions and brings about a deep relaxation.

Repeat the same process along the right leg. You can also rotate your awareness up and down through your legs a couple of times. This will enhance your level of relaxation.

Step 2 -- Abdomen

Bring your awareness towards the rising and falling of your abdomen. Watch from within the inward and outward movement of the area around your navel as your inhalations and exhalations take place.

You can see your muscles being deeply relaxed and regenerated. The breath also gradually becomes deeper and this gives a lot of stress relief. You will feel a great degree of calmness and relaxation by this time.

Step 3 -- Buttocks, Back & Spine Area

Bring your awareness towards your buttocks and the upper and lower back area. Gradually feel the sensations arising in the spine, coccyx, cervical vertebrae, and disc joints and move your attention towards the spinal cord area.

You can feel the sensations such as the touch of the mattress, on which you are lying, feeling of warmth, gentle vibrations, etc. Just remain a passive witness and you shall find that all stress is gradually vanishing.

Step 4 -- Chest

Bring your attention towards the upward and downward movement arising in your chest.
You can feel the sensations of the heart beating and the relaxation arising in the muscles.

Gradually bring your awareness towards -

- the left portion of the chest

- the right portion of the chest.

Step 5 -- Hands and Arms

Bring your attention towards your left-hand fingers, starting from the thumb towards the little finger.
Then shift towards the palm, the back portion of your hand and then bring your awareness towards the wrist.

Then move towards -

- the elbow

- the forearm and

- towards the upper arm.

Repeat the same process along the right arm.

Step 6 -- Head, Neck and Shoulders

Bring your attention towards -

- the upper portion of your head

- back portion of your head

- forehead

- left and right eye brow

- left and right eye

- left and right ear

- nose

- lips

- cheeks

- chin

- throat and neck

At the end of Yoga Nidra meditation, gently move your fingers, toes and feet a bit, take a few deep breaths while still lying down, open your eyes gently and exhale as you sit up. This will help to bring back awareness to your body in a very gentle and smooth manner.

Yoga Nidra Auto-Suggestion

You can repeat this autosuggestion on various body parts. It provides a deep relaxation and stress relief.

eg "I relax my toes, I relax my toes, and my toes are totally relaxed."


"I am becoming more peaceful and healthier everyday".

Amazing Benefits of Yoga Nidra Meditation Technique

1) It dramatically improves the quality of sleep and provides deep relaxation at all levels -- physical, mental and emotional.

2) As the vital energy of the body stops to leak through negative emotions such as anxiety, stress and worries,
these type of meditation relaxation techniques significantly improve work efficiency and enthusiasm.

3) Its practice is very effective in stress management and curing health ailments such as ulcers, migraine, digestive disorders, asthma, depression, hypertension and insomnia.

4) The regular practice of meditation and relaxation techniques like this helps to reduce the requirement of hypnotic drugs,
analgesic and antidepressant medicines. It reduces stress effectively, provides deep relaxation and makes the mind strong
and healthy.

5) It helps to boost memory and improve learning abilities. It deepens concentration and retention of knowledge in

6) It has emerged as one of the best stress relief techniques for stress reduction and socialemotional well-being.
It is also prescribed by doctors as the preventative and curative therapy in psychosomatic disorders.

7) Its practice as daily meditation makes the mind more receptive. This accelerates the process of learning languages
and other subjects. It also helps to get rid of bad habits and compulsive disorders that are otherwise very difficult to work

Yoga meditation techniques are very effective to train the subconscious mind and reshape your personality.
You can give your life a new positive direction very easily by auto suggesting the right resolution during the time of Yoga Nidra. This autosuggestion or "Sankalpa" is like sowing a seed that eventually bears the desired fruit in the course
of your life.

Best wishes,

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