What you are about to practice is Yoga Nidrā practice taught in the tradition of Bilhar School of Yoga by Sri Swami Satyananda Saraswati.
How to prepare:
Yoga Nidrā is performed in shavasana, or "corpse pose," lying on your back. This posture minimizes touch sensations by eliminating contact between the limbs of the body. Fingertips, which are extremely sensitive organs of touch, are kept away from the floor by turning the palms of the hands upwards. Sight stimuli are eliminated by simply closing the eyes.
The mind is then focused on external sounds. If all sensory impressions were forcibly excluded, then the mind would become restless and disturbed.
The mind is directed to think of external sounds, and to move from sound to sound with the attitude of a witness. After some time the mind loses interest in the external world and automatically becomes quiet. This method of calming the mind is called "antar mouna." It prepares the consciousness for practising Yoga Nidrā.
Ideally, no pillow should be used. However, if this is uncomfortable, a thin pillow or folded blanket may be placed under the head. The lower back may be supported by a small pillow if pain or discomfort is felt in this area during the practice of yoga nidra.
Although shavasana is the best position for yoga nidra, it can also be practised in a sitting posture or while standing.
I wish you a peaceful and calming practice.
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More about Yoga Nidra:
Yoga Nidra, deeply rooted in the ancient teachings of yoga, has been practiced for thousands of years. Originating from the tantric tradition that emphasizes the blending of elements (spiritual-physical, mental-corporal) Yoga Nidra combines waking and sleep slates to generate awareness of the pure consciousness behind all things.
The term "nidrā" translates to sleep in Sanskrit, indicating that Yoga Nidra involves a unique state of consciousness between wakefulness and slumber. Throughout the practice, the body achieves complete relaxation while the mind remains awake and alert, resulting in a profound state of rest that enables the release of physical, emotional, and mental tensions.
What makes Yoga Nidra truly special is its accessibility. Regardless of age, physical ability, or experience level, anyone can partake in this practice by simply lying down and following the teacher's guidance.
Yoga Nidra can effectively alleviate stress, anxiety, and depression, enhance sleep quality, boost creativity and intuition, and promote overall well-being. Consider trying to cultivate a practice in this technique if you seek a pathway to these profound benefits.