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Ghantali Mitra Mandal Yoga DiplomaCourse , No. 22, Thane
IçbìçUçÇ çÆcç$ç cçb[U þçCçí ³ççíiç HçoçÆJçkçÀç DçY³ççmç¬çÀcç ¬çÀ.22, þçCçí
çÆMççÆLçuççÇkçÀjCç- mçá<çcçç mççQoÊççÇkçÀj
Relaxation çÆMççÆLçuççÇkçÀjCç
içjpç Need
lççCç lçCççJç Stress DççOçáçÆvçkçÀ iççÆlçcççvç
pççÇJçvç Fast Life style pççmlç çÆJç®ççj Increased thoughts DçHçí#çç / HçÓlçça Expectations V/s
Fulfillment
Relaxation çÆMççÆLçuççÇkçÀjCç
HçÓJçça - In ancient times
Automatic, Natural instincts
vçÌmççÆiç&kçÀ, cçÓuç ÒçíjCçç
Relaxation çÆMççÆLçuççÇkçÀjCç
Relaxation çÆMççÆLçuççÇkçÀjCç In - Built in every Yogic Practice
Loosening practices MçáçqOoçƬçÀ³çç, HçJçvçcçákçwlççmçvç
- 1 Yama-Niyama ³çcç – çÆvç³çcç Asana Dççmçvç çÆmLçjmçáKçcççmçvçcçd ~ Òç³çlvçMçÌçÆLçu³ççvçvlçmçcççHççÆÊçY³ç
çcçd ~ lçlççí ÜvÜçvççÆYçIççlç: ~
Relaxation çÆMççÆLçuççÇkçÀjCç
Pranayama Pratyahara-Dharana-Dhyana Shavasana, Yoganidra
Relaxation at Physical, Mental, Emotional levels
DçVçcç³ç, ÒççCçcç³ç, cçvççícç³ç kçÀçíMç
Yoganidra – One of the Modern Techniques An Interesting story in the life of
Swami Satyananda
³ççíiç + çÆvçêç = ³ççíiççÆvçêç
Normal Sleep çÆvçêç Natural process of rejuvenation & rest vçÌmççÆiç&kçÀ çÆJçÞççblççÇ, lççpçí
lçJççvçí nçíC³çç®ççÇ Òç¬çÀçdzçç Cycles of Dreams and deep sleep mJçHvç – mçKççíuç çÆvçêç DçJçmLçç yçouç Automatic process DçYççJçÒçl³ç³ççuçcyçvççJç=çÆÊççÆvç
&êç Complete rest? KçjçíKçj®ççÇ çÆJçÞççblççÇ?
çÆvçêç mçÓ#cç pççCççÇJç çÆMçuuçkçÀ,
Òç®çb[ MçkçwlççÇ
A trace of Awareness, Potentiality
Brain waves during normal sleep
Yoganidra Yoga – One pointedness ³ççíiç - SkçÀçûçlçç Nidra – Sleep çÆvçêç Sleepless Sleep çÆvçêççÆJçjçÆnlç çÆvçêç Sleep with awareness pçççÆCçJçímççÆnlç
çÆvçêç Threshold between sleep & awareness pçççÆCçJç Jç çÆvçêç ³ççbcçOççÇuç
mççÇcççDçJçmLçç pççiç=çÆlç – mJçHvç – mçá<çáçqHlç –
lçá³ç&içç
Brain waves during Yoganidra
Brain maps
Left-at work having problems, Beta wavesRight- relaxing with family
Initial phase of Yoganidra
Deeper relaxation, Alpha waves
Three Levels of Mind Conscious Mind pççiç=lç cçvç,
pççCççÇJç - operates on the level of sense organs - words, language
Subconscious mind - old experiences, mçbmkçÀçj
Unconscious mind DçyççíOç cçvç vçíCççÇJç
Language of symbols
Main Principles
Awareness & Witnessing pççCççÇJç DçççÆCç
mçç#ççÇYççJç
Many practices of Yoganidra based on Nyasa, a tantric practice v³ççmç ³çç lçb$ççJçj DççOçççÆjlç
Training of sub–conscious mind Possible to train sub-conscious mind Subconscious & unconscious mind –
very powerful
DçyççíOç cçvç – Òç®çb[ MççqkçwlçMççuççÇ – ÒççÆMç#çCç
Possible to learn rapidly
Benefits of Yoganidra Eradication of bad habits JççF&ì mçJç³ççR®çí G®®ççìvç Mind can be molded Ideals on Intellectual level-difficult to absorb -can be absorbed through Yoganidra yççÌçqOokçÀ mlçjçJçjçÇuç çÆJç®ççj –
kç=ÀlççÇlç DççCçCçí DçJçIç[ Habits, Behavior can be changed mçJç³ççRcçO³çí, JççiçCçÓkçÀçÇlç,
çÆJç®ççjmçjCççÇlç yçouç Iç[çÆJçlçç ³çílççí
Experiments 1. Gain knowledge without the use of sense
organs %ççvçWçÆê³ççb®³çç
cççO³çcçççÆMçJçç³ç %ççvçûçnCç Mçkçw³ç
On Swami Niranjananda by Swamiji Other places, learning foreign languages, etc Swami Vivekananda
Experiments 2. Systematic method of inducing complete
physical, mental & emotional relaxation MççjçÇçÆjkçÀ, cççvççÆmçkçÀ,
YççJççÆvçkçÀ mlçjçbJçj mçbHçÓCç& çÆMççÆLçuççÇkçÀjCç çÆcçUJçÓvç oíCççjçÇ SkçÀcçíJç HçOolç
Dr. K.K. Datey Dr. A.K. Ghosh (Swami Managalteertham)
Technique No concentration SkçÀçûçlçç vççnçÇ Smooth flow of awareness pççCççÇJçí®çç mçbLç ÒçJççn Pratyahara Awareness progressively withdrawn from
external world- yçç¿ç pçççÆCçJçí®çç mçbkçÀçí®ç –
DççblççÆjkçÀ pççCççÇJçí®çç çÆJçmlççj – ìHH³çç ìHH³ççvçí nçíCççjçÇ mçnpç
ÒççƬçÀ³çç -Dharana & Samadhi
Technique Sense organs withdrawn except auditory
channel %ççvçWçÆê³ççbJççìí ³çíCçç-³çç mçbJçíovçç
yçbo – HçÀkçwlç çÆMç#çkçÀç®çç DççJççpç Awareness-at borderline – risk, if withdrawn
completely Sleep çÆvçêç – pççiç=lççÇ ³ççb®³çç
mççÇcççjí<çíJçj pçççÆCçJç mçlçlç þíJçCçí Mind dissociated from sensory channels Sense of self awareness consumed Always maintain borderline stage
Technique HçOolççÇ, lçb$ç Different levels of technique
designed by Swamiji
Basic steps & sequence
1. Preparation lç³ççjçÇ Suitable place, clothes, clean mat, etc Availability of a Teacher/Guide or Audio tape Supine posture Mç³çvççÆmLçlççÇ Declare – I am going to practice Yoganidra but I
am not going to sleep çÆvç½ç³ç – ‘cççÇ PççíHçí®³çç DççOççÇvç vç
nçílçç ³ççíiççÆvçêç kçÀjCççj Dççní’
Just listen to the instructions yççÌçqOokçÀ mlçjçJçj çÆJç®ççj vç kçÀjlçç
HçÀkçwlç çÆMç#çkçÀçb®³çç mçÓ®çvççb®çí Hççuçvç
2. Relaxation çÆMççÆLçuççÇkçÀjCç Muscular level – Automatic mvçç³çÓmlçjçJçj DççHççíDççHç –
Mç³çvççÆmLçlççÇcçáUí Listen to external sound with
Witnessing Attitude Mind looses interest & turns inwards mçáªJççlççÇuçç yçç¿ç pçiçlçç®ççÇ
pççCççÇJç mçç#ççÇYççJççvçí cçvç mçnpçHçCçí Dçblçcçá&Kç
3. mçbkçÀuHç (Resolve) Very powerful DççÆlçMç³ç
HççÆjCççcçkçÀçjkçÀ A short, specific positive statement, chosen by
the sadhaka mçkçÀçjçlcçkçÀ, mHçä, cççípçkçw³çç Mçyoçlç HçCç mçbHçÓCç& J³ççqkçwlçcçlJççJçj HççÆjCççcç kçÀjCççjç – mççOçkçÀ箳çç çÆvçJç[çÇ®çç
Different than intellectual resolve Chosen in such a way to influence & transform
life pattern Like a seed sown in fertile soil Not to be changed mççjKçç yçouçÓ vç³çí
4. Rotation of Consciousness pççCççÇJçí®ççÇ ®ç¬çÀçkçÀçj içlççÇ Sensory & motor impulses to & from every
part “use or loose” principle Frequent stimuli lead to larger brain map Stimulation of these centers in sequential
manner without sensory & motor impulses yçç¿ç mçbJçíovççbçÆMçJçç³ç
cçWoÓlççÇuç l³çç kçWÀêç®çí GÎçÇHçvç Induces flow of Pranic energy in neuronal
circuits
Rotation of Consciousness Fixed sequence based on the location of
respective brain center GpçJ³çç nçlç箳çç DçbiçþîççHççmçÓvç
mçáªJççlç – ¬çÀcç cçWoÓlççÇuç l³çç l³çç Yççiç箳çç vçkçÀçMççJçj DççOççjçÇlç
Starting from right hand thumb, going to all parts of the body rapidly
Followed with each side, major parts, whole body
No need for the sadhaka to remember the sequence
5. Body – Floor awareness mHçMçç&®ççÇ pççCççÇJç Derived from Tantra Sensation without sensory inputs mçÓ#cç mlçjçJçj mçbJçíovçç – yçç¿ç
mçbJçíovççbçÆMçJçç³ç Deeper relaxation attained mçKççíuç
çÆMççÆLçuççÇkçÀjCç Sensation of body-floor contact Contact between eyelids, lips MçjçÇj – pçcççÇvç ³ççbcçOççÇuç,
HççHçC³ççb®çç, Dççíþçb®çç mHçMç&
6. Breathing éççmçç®ççÇ pççCççÇJç Awareness of natural incoming &
outgoing breathing Dççlç ³çíCçç-³çç Jç yççníj pççCçç-³çç
éççmçç®ççÇ mçnpç pççCççÇJç Counting of breaths backwards, 54 to 1 or 27 to 1 Pratyahara becomes very deep Òçl³ççnçj mçKççíuç nçílççí
7. Awareness of sensations mçbJçíovççb®ççÇ pççCççÇJç Extreme emotional responses in daily life vçíncççÇ®³çç Dçç³çá<³ççlççÇuç
ìçíkçÀ箳çç YççJçvççb®çç ÒçYççJç Experiencing opposing sensations like hot-
cold, pain-pleasure, heaviness -lightness, etc Lçb[-içjcç, mçáKç-oá:Kç, pç][lJç-
nuçkçíÀHçCçç, F. ìçíkçÀ箳çç YççJçvççb®çç DçvçáYçJç
Only on brain level, centers stimulated without sensory stimulation
FbçÆê³ççb®³çç mçnYççiçççÆMçJçç³ç HçÀkçwlç cçWoÓ®³çç mlçjçJçj GÊçípçvçç
Actual experience and not imagination kçÀuHçvçç vçmçÓvç Òçl³ç#ç DçvçáYçJç Principle of habituation Leads to balanced reaction in daily life jçíp箳çç pççÇJçvççlç GHç³ççíiç –
ÒççÆlçmçço mçblçáçÆuçlç
7. Awareness of sensations mçbJçíovççb®ççÇ pççCççÇJç
8. Inner space DççblççÆjkçÀ HççíkçÀȳççb®ççÇ pççCççÇJç Chidakasha çÆ®çoçkçÀçMç Emptiness inside the body
Witnessing infinite space Dçvçblç HççíkçÀUçÇ®ççÇ
pççCççÇJç
9. Visualization kçÀuHçvçççÆ®ç$ç Conscious dreaming pççCççÇJçHçÓJç&kçÀ mJçHvç
çÆmLçlççÇ Much more vivid & clear compared to natural dreams
vçíncççÇ®³çç mJçHvççbHçí#çç mçámHçä Selection of imagery critical JçCç&vçMçÌuççÇ kç kçÀuHçvçççÆ®ç$çç®ççÇ
çÆvçJç[ Gross objects like temple, beautiful place, seashore,
Guru, Idol, etc Subtle like Symbols, Chakras, etc mLçÓuç çÆJç<ç³ç – cçbçÆoj, çÆvçmçiç&¢<³ç,
mçcçáêçÆkçÀvççjç, cçÓlçça, F. mçÓ#cç çÆJç<ç³ç - ®ç¬çÀ, cçb[uççmççjKççÇ
ÒççÆlçkçÀí, F.
Extra sensorial perceptions %ççvçíçqvê³ççbçÆMçJçç³ç nçíCççjí
DççkçÀuçvç
Association of emotions with an experience
DçvçáYçJççbMççÇ YççJçvçç çÆvçiççÆ[lç
9. Visualization kçÀuHçvçççÆ®ç$ç
10. Resolve mçbkçÀuHç Viewing inner space, Chidakasha again followed
by Sankalpa ( the same one) repeated 3 times mçáªJççlççÇ®çç®ç mçbkçÀuHç Hçávnç –
mçKççíuç – Dçblçcç&vççHç³ç¥lç Hççínçí®çlççí
Reaches very deep at this stage Potential to change the personality of the
sadhaka mçbHçÓCç& J³ççqkçwlçcçlJççJçj
HççÆjCççcçkçÀçjkçÀ – Òç®çb[ #çcçlçç
Finish – systematic HçOolçMççÇj mççbiçlçç – mçÓ#cççkçÀ[Óvç Hçávnç mLçÓuççkçÀ[í Breath awareness éççmçç®ççÇ pççCççÇJç Body awareness MççjçÇçÆjkçÀ
çÆmLçlççÇ®ççÇ pççCççÇJç Awareness of the surrounding DççpçáyççpçÓ®³çç JççlççJçjCçç®ççÇ
pççCççÇJç Slow movements, stretching Slowly sit up MçjçÇj箳çç mçbLç nçuç®ççuççÇ
kçÀjlç GþÓvç yçmçCçí Prayer, Om chanting MççbçÆlçHççþ, ÒçCçJççí®®ççj