shithilikaran dip 22 (1)

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


HçÓJçça - In ancient times

Automatic, Natural instincts

vçÌmççÆiç&kçÀ, cçÓuç ÒçíjCçç

Relaxation çÆMççÆLçuççÇkçÀjCç In - Built in every Yogic Practice

Loosening practices MçáçqOoçÆ¬çÀ³çç, HçJçvçcçákçwlççmçvç

- 1 Yama-Niyama ³çcç – çÆvç³çcç Asana Dççmçvç çÆmLçjmçáKçcççmçvçcçd ~ Òç³çlvçMçÌçÆLçu³ççvçvlçmçcççHççÆÊçY³ç

çcçd ~ lçlççí ÜvÜçvççÆYçIççlç: ~


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¬çÀçÇ³çç 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

ÒççÆ¬çÀ³çç -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 – mççOçkçÀç®³çç 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 nçlçç®³çç DçbiçþîççHççmçÓvç

mçáªJççlç – ¬çÀcç cçWoÓlççÇuç l³çç l³çç Yççiçç®³çç 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

ìçíkçÀç®³çç YççJçvççb®çç ÒçYççJç Experiencing opposing sensations like hot-

cold, pain-pleasure, heaviness -lightness, etc Lçb[-içjcç, mçáKç-oá:Kç, pç][lJç-

nuçkçíÀHçCçç, F. ìçíkçÀç®³çç 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 jçípç®³çç pççÇJçvççlç GHç³ççíiç –

ÒççÆlçmçço mçblçáçÆuçlç

7. Awareness of sensations mçbJçíovççb®ççÇ pççCççÇJç

8. Inner space DççblççÆjkçÀ HççíkçÀÈ³ççb®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 MçjçÇjç®³çç mçbLç nçuç®ççuççÇ

kçÀjlç GþÓvç yçmçCçí Prayer, Om chanting MççbçÆlçHççþ, ÒçCçJççí®®ççj

shithilikaran dip 22 (1)

Education