Proper relaxation and release from stress and tension should be one of your chief health concerns. If the mind is tense, the stomach will also be tense. And if the stomach is tense, the whole circulatory system will also be tense. It is a vicious circle of events resulting in sickness and ill
health. Whether you think too much or you do not think at all, you accumulate tensions. If you work physically or you do not work at all, you accumulate tensions. Whether you sleep too much or you do not sleep at all, you accumulate tensions. Whether you eat a heavy protein diet, a carbohydrate diet, or a vegetarian diet, you accumulate tensions. These tensions amass in the different layers of the human personality. They accumulate in the muscular, emotional and mental systems. The inner tensions of the individual contribute to collective psychological tensions which can manifest in unhappy family life, chaos and disorder in social life, and aggression and warfare between communities and nations. Many religions have failed to give peace of mind to the individual. Law, police, armies and governments have failed to establish harmony between people. The texts of yoga state that peace can only be found within. Therefore if we wish to create a more peaceful world, we must first learn to relax and harmonise our own body and mind. There are three basic types of tension, which are responsible for all the agonies of modern life: MUSCULAR TENSION
These are related to the body itself, the nervous system and endocrine imbalances. These are easily removed by the physical relaxation attained in the state of yoga nidra (Deep Relaxation).
EMOTIONAL TENSIONS
Tensions which stem from various dualities such as love/hate, profit/loss, success/failure, happiness/unhappiness, are more difficult to erase. This is because we are unable to express our emotions freely and openly. Often we refuse to recognise them, so they are repressed, and the resulting tensions become more and more deeply rooted. It is not possible to relax these tensions through ordinary sleep or relaxation, but a method such as yoga nidra can tranquilise the entire emotional structure of the mind. MENTAL TENSIONS
These are the result of excessive mental activity. The mind is a whirlpool of fantasies, confusions and oscillations. Throughout our life, the experiences registered by our consciousness are accumulated in the mental body. From time to time these explode, affecting our body, mind, behaviour and reactions. When we are sad, angry or irritated, we often attribute that condition of the mind to some superficial cause. But the underlying cause behind man’s abnormal behaviour lies in the accumulated tensions on the mental plane. Yoga nidra is the science of relaxation which enables each of us to dive deep down into the realms of
the subconscious mind, thereby releasing mental tensions and establishing harmony in all facets of our being.
This ancient Himalayan yogic technique has many variations that become progressively more advanced. Here is a simple variation for beginners. The traditional name for this deep relaxation technique is ‘Yoga Nidra’, which means ‘yogic sleep’. However, in this technique you are not allowed to sleep. You must remain awake, relaxed and alert throughout the practice. When practised successfully, it is more restorative than sleep. Yoga nidra is practised lying down in savasana - corpse pose. (See photo above). This is the classic yoga position for relaxation. It looks deceptively simple, but it is in fact one of the most difficult techniques to do correctly. This variation of yoga nidra involves rotating your awareness around the body to develop a state of deep relaxation. This is achieved by concentrating on individual parts of the body, part by part, and then consciously relaxing them. In this way your whole being begins to release tension and stress, creating an environment of enhanced relaxation. Beyond the simple variation presented here are advanced yoga nidra techniques including: Visualisation Journey – an inspiring and harmonious story filled with healing images and symbols, designed to release deeper blockages. A Resolve - a simple statement planted deep into the subconscious which promotes personal change on all levels.
Yoga nidra has a direct effect on reducing high blood pressure, diabetes and nervous disorders. It relaxes the spine and helps with many back problems. It reduces physical, mental and emotional tension and stress. It revitalises the whole system, promoting restful sleep and rejuvenation. It is best practised after light exercise, before meditation or before sleep. Many important physiological changes take place, reducing the body's energy loss, removing stress, lowering respiration and pulse rate, and resting the whole system. As you enter deep relaxation, you will feel your mind grow clear and detached. Often during yoga nidra repressed material from the conscious and sub-conscious layers of the mind surfaces. This happens when psychological and neurological blocks and barriers have been removed because of the induced relaxation. It is at such times that you may clearly see the solution to such repressions. That is why people arise from yoga nidra feeling that a great burden has been removed from within.
Here are a few guidelines for practising deep relaxation:
1. Professional guidance is essential, especially in correctly understanding and applying fundamental principles. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings.
2. Always practise relaxation in a clean and quiet place in nature, sheltered from excess heat, cold and wind.
3. Before you begin ensure that the stomach, bladder and bowels are empty.
4. Lie down on a yoga mat or bed, in a comfortable position with the back and neck straight.
5. Let go and relax your whole being. Let gravity take your body. Relax your breathing. Relax your mind. Do not allow yourself to fall asleep. Be relaxed, but alert.
6. Direct all your positive thoughts to yourself, consciously relaxing yourself with full awareness for 10 to 20 minutes.
7. When the technique is over, do not get up straight away. Gently become aware of the ground and your surroundings. Gently move the fingers and toes. Bend the knees and slowly roll over to one side. Gently open the eyes and when you are ready, sit up.
DEEP RELAXATION