YogaNidra Yoga shithilikaran diploma Ghantali ghatkopar relaxation

1. RELAXATION
शिशिलीकरण
RELAXATION
शिशिलीकरण

2. Ghantali Mitra Mandal
Yoga Diploma Course , No. 25, Ghatkopar
IçbìçUçÇ çÆcç$ç cçb[U घाटकोपर
³ççíiç HçoçÆJçkçÀç DçY³ççmç¬çÀcç ¬çÀ.25, घाटकोपर
çÆMççÆLçuççÇkçÀjCç - mçá<çcçç mççQoÊççÇkçÀj
RELAXATION
- MRS SUSHAMA SAUNDATTIKAR

3. Relaxation çÆMççÆLçuççÇkçÀjCç
युक्ताहार विहारस्य, युक्तचेष्टस्य कममसु |
युक्त स्िप्नािबोधस्य योगो भिवि दुुःख: |
(भगिद गीिा ६.१७)
 içjpç Need
 lççCç lçCççJç Stress
 DççOçáçÆvçkçÀ iççÆlçcççvç pççÇJçvç Fast Life style
 pççmlç çÆJç®ççj Increased thoughts
 DçHçí#çç / HçÓlçça ExpectationsV/s Fulfillment

4.  HçÓJçça - In ancient times
 Automatic, Natural instincts
 vçÌmççÆiç&kçÀ, cçÓuç ÒçíjCçç
Relaxation çÆMççÆLçuççÇkçÀjCç

5. Relaxation çÆMççÆLçuççÇkçÀjCç

6.  In - Built in everyYogic Practice
 Loosening practices
 MçáçqOoçƬçÀ³çç, HçJçvçcçákçwlççmçvç - 1
 Yama-Niyama ³çcç – çÆvç³çcç
 Asana Dççmçvç
 çÆmLçjmçáKçcççmçvçcçd ~
 Òç³çlvçMçÌçÆLçu³ççvçvlçmçcççHççÆÊçY³ççcçd ~
 lçlççí ÜvÜçvççÆYçIççlç: ~
Relaxation çÆMççÆLçuççÇkçÀjCç

7.  Pranayama
 Pratyahara-Dharana-Dhyana
 Shavasana,Yoganidra
 Relaxation at, Physical, Mental, Emotional levels
 DçVçcç³ç, ÒççCçcç³ç, cçvççícç³ç kçÀçíMç
Relaxation çÆMççÆLçuççÇkçÀjCç

8. Yoganidra
One of the Modern Techniques
 An Interesting story in the life of Swami
Satyananda
 ³ççíiç + çÆvçêç = ³ççíiççÆvçêç

9. 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?

10. çÆvçêç
 mçÓ#cç pççCççÇJç çÆMçuuçkçÀ, Òç®çb[ MçkçwlççÇ
 A trace of Awareness, Potentiality

11. Brain waves during normal sleep
Wakefulness
Beta
Theta
Sleep
Delta

12. 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

13. Brain waves during Yoganidra
Wakefulness
Beta
Yoganidra-
-deep relaxation
Alpha

14. Brain maps
Left-at work having problems,
Beta waves
Right- relaxing with family
Initial phase ofYoganidra
Deeper relaxation,Alpha waves

15. 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

16. Main Principles
 Awareness & Witnessing
 pççCççÇJç DçççÆCç mçç#ççÇYççJç
 Many practices ofYoganidra based on Nyasa, a
tantric practice v³ççmç ³çç lçb$ççJçj DççOçççÆjlç

17. 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

18. Benefits of Yoganidra
 Eradication of bad habits - JççF&ì mçJç³ççR®çí G®®ççìvç
 Mind can be molded
 मन की सुप्त शक्ति योगक्तनद्रा करने से जागृत होती है. इच्छा शक्ति, आज्ञा शक्ति,
कल्पना शक्ति, संकल्प शक्ति, प्रज्ञान शक्ति, क्तिज्ञानं शक्ति, स्मृक्तत शक्ति, धृक्तत
शक्ति, बोधन शक्ति ऐसी मन की सोलह शक्ति ओ के बारे में ऐिरेय उपवनषद
में बताया गया है |
 Ideals on Intellectual level-difficult to absorb
-can be absorbed throughYoganidra
 yççÌçqOokçÀ mlçjçJçjçÇuç çÆJç®ççj – kç=ÀlççÇlç DççCçCçí DçJçIç[
 Habits, Behavior can be changed
 mçJç³ççRcçO³çí, JççiçCçÓkçÀçÇlç, çÆJç®ççjmçjCççÇlç yçouç Iç[çÆJçlçç ³çílççí

19. 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

20. 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)

21. 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

22. 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

23. Technique HçOolççÇ, lçb$ç
 Different levels of technique designed by
Swamiji
 Basic steps & sequence

24. 1. Preparation lç³ççjçÇ
 Suitable place, clothes, clean mat, etc
 Availability of aTeacher/Guide or Audio tape
 Supine posture Mç³çvççÆmLçlççÇ
 Declare – I am going to practiceYoganidra 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

25. 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

26. 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

27. 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

28. 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

29. 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&

30. 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

31. 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

32.  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

33. 8. Inner space
DççblççÆjkçÀ HççíkçÀȳççb®ççÇ pççCççÇJç
 Chidakasha
 çÆ®çoçkçÀçMç
 Emptiness inside the body
 Witnessing infinite space
 Dçvçblç HççíkçÀUçÇ®ççÇ pççCççÇJç

34. 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
 mLçÓuç çÆJç<ç³ç – cçbçÆoj, çÆvçmçiç&¢<³ç, mçcçáêçÆkçÀvççjç, cçÓlçça, F.
 Subtle like Symbols, Chakras, etc
 mçÓ#cç çÆJç<ç³ç - ®ç¬çÀ, cçb[uççmççjKççÇ ÒççÆlçkçÀí, F.

35.  Extra sensorial perceptions
 %ççvçíçqvê³ççbçÆMçJçç³ç nçíCççjí DççkçÀuçvç
 Association of emotions with an experience
 DçvçáYçJççbMççÇ YççJçvçç çÆvçiççÆ[lç
9. Visualization kçÀuHçvçççÆ®ç$ç

36. 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

37. 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

38. शिशिलीकरण
साराांश
इस तरह क्तशक्तथलीकरण एक संपूणण िैज्ञाक्तनक और क्तसद्ध साधना है, और आज के
युग में ज़रूरी है
हमारे गुरूजी सत्यकमाणनंद कहेते है “One who can relax the mind, can
repair, recover, recharge and revitalize the target organs”
क्तशक्तथलीकरण की इतनी ताकत है यह ध्यान मे रखते हुए शुरुआत मे योग्य
मागणदशणन के साथ और क्तिर अपने आप शिासन (योगक्तनद्रा) करना चाक्तहए |
अभ्यास में क्तनयक्तमतता और आत्मीयता महत्ि की है |

39. शिशिलीकरण
समाधानाय सौख्याय िनरोगत्वाय जीवने ।
योगमेवाऽभ्यसेत् प्राज्ञ: यथाशिि िनरन्तरम् ।।
हरी ॎ तत्सत्