More on Yoga Nidra
Yoga nidra is sometimes called yoga sleep or yoga relaxation. It is a very powerful mindfulness technique that allows one to relax the body and limbic brain area, while holding mental control for deeper relaxation and projective practices without falling asleep. For some it may be like lucid dreaming, but a state that remains focused on the physical, energetic, and psychic body. In mindfulness terms, this is a state of deep relaxed awareness. Advanced practices use projective techniques outside the body. One asset of this practice is that it allows us to retain cognitive awareness as the body and brain waves shift into more subtle states. Once we are in the subtle energy field, the body-mind may be altered with relative ease. The ancient practice helps practitioners to improve physical conditions, injuries, energy homeostasis, and to awaken dormant energies.
Ideally this practice is done in a laying down position, so the body can conserve energy. Laying on your back is called savasana, the course pose – being very still like a corpse. The use of blankets and cushions may improve comfort. It may also be done in a comfortable sitting position. During practice it is important not to move the body in any way; this is a goal even if uncomfortable sensations arise. Our job is to observe the movement of inner energies without physical or mental reactions, thus allowing a more expansive meditation experience.
Stages of Yoga Nidra
In the first stage of practice, we engage in a progressive body scan to relax and harmonize the physical body. This allows gross or non-subtle energy to move out of the body so the physical body is completely relaxed. We may feel the 
tension leaving our mind and body. This alone may enable one to experience waves of deep relaxation and peace of mind. However, this first stage is simply preparation for other yoga nidra techniques. If practice time is extended, sometimes people experience a drop in body temperature.
In the second stage, the practitioner will be guided into other subtle energy experiences. These may include sensory awareness and manipulation, chakra awareness, visualizations, awakening energy techniques, and projective experiences. In the more advanced yoga nidra techniques, it is important that the teacher possesses ample experience in doing these practices. A good reason for this is that while being in deeper energetic systems of the body, a person’s stored tensions, memories, and perhaps karma may be released. Participant safety is a priority, so the teacher must observe closely to notice signs the practice is going beyond the practitioner’s capacity.
Yoga nidra is a powerful body-based technique that may improve access to subtle energy as well as cognitive and physical functioning. It can be a very powerful, healing meditation.
Anthony R. Quintiliani, PhD., LADC & Brian Tobin
From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton Sangha
Author of Mindful Happiness
that when we die the essence but not the ego lives on into new experiences. Karma and re-birth are givens in this spiritual view. Our tissue and bones, all our atoms and molecules of body-mind decompose. Eventually we return to the earth as elements, carbon dioxide, and water. The mind is purely a biologically (bio-chemical) function of existence, of being in this world. It cannot be permanent, so neither can we. The mind is a n integration and response to experiences coming into us from our sense-doors. And the ego, well that goes away along with the rest of us. The confusion that sometimes exists about being alive in this contemporary world versus living on an another or other form/s is challenging to many people. The Buddha did not deny that we exist in this samsaric world; he placed greater emphasis, however, on our spiritual, moral, and ethical development. On his death-bed he reportedly noted to his followers that everything is transient, so personal attachment to anything (people, places, things, experiences) is not recommended. This is not nihilism, nor is it some form of adverse nothingness. He called to his followers to know their own true self, and to follow the dharma in all life’s experiences. If all things are impermanent, then so is our pain and suffering. And yes, so is our joy and happiness. When unhelpful thoughts and emotions dominate, take refuge in The Buddha, The Dharma, and The Sangha. So what does this imply in day-to-day challenges of living? Below I have noted a few Zen Buddhist practices that may be helpful to you – Buddhist or not.
cognitions and emotions from the past, we need to move to the present moment and be there in calmness and safety. Of course other interventions are required when psychosis, intoxication, or extreme emotional dysregulation occur; meditation is not the recommended response in these conditions. One of the best ways to introduce your clients to meditation is to simply allow a gentle focus on the breath, just as it is. Relaxation-focused manipulation of the deep breath, especially for client with untreated trauma and polyvagal complications, may lead to the opposite effect – stimulating anxiety. Once your client can focus gently on her/his breath and benefit from brief exposures, he/she may be ready for brief meditations.
hold your head in a relaxed and level position. Now loosen your jaw and notice. Practice releasing any tension that you may be carrying in your throat. Let it go very gently, and open up your throat. Now bring attention to the area of your heart center, and imagine a warm, glowing, gentle inner light there. Notice the feeling. Allow it to nurture you. To end simply be with your natural breath; after a few breaths, allow it to bring you to full attention. This meditation is over.
understood the Damma (Dharma teaching) included the fading of passions. When Buddha asked about the monk’s sensory desires, all were reported as stressfully inconsistent. The Buddha reminded the monk that all experiences of senses and mind were subject to change, and change was impermanence – sometimes cessation leading to dissatisfaction. In his current situation, this was the monk’s own experiences of the self – who and what I am now.
