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Yoga nidra
- 1. Yoga Nidra Dr Amit Chail Senior Resident Department of Psychiatry, Armed Forces Medical College, Pune
- 2. Disclaimer • No formal course in Yoga Nidra • Presentation is based on understanding of quoted texts and articles
- 3. Outline • Introduction • History • Yoga Nidra and sleep • Practice – Art of Yoga Nidra • Science of Yoga Nidra • Psychology • Benefits and Indications • Longitudinal studies • Knowledge to behavioural change • Limitations • Summary
- 4. Have you tried floating? • Believe that you can • Relax • Not trying
- 6. • Yoga Nidra or Yogic Sleep – It is composed of a series of breath, body and awareness techniques designed to guide into progressive states of relaxation (of non-doing). – a guided meditation • An ancient technique from India 7 Yoga Nidra - Introduction Desai K. Yoga Nidra. The Art of Transformational Sleep. Twin Lakes USA: Lotus Press. 2017.
- 7. Yoga Nidra - Introduction • Etymology: • Sanskrit: – Yuj : Union – Nidra : Sleep • Origin – Pratyahara (Raja Yoga): withdrawal – Nyasa (Tantric tradition): to place
- 8. History
- 9. History • Mudaka Upanishada • 4 States of Consciousness: – Jagrat – Svapna – Shushupti – Turiya (Beyond sleep) 10 Desai K. Yoga Nidra The Art of Transformational Sleep. Twin Lakes USA: Lotus Press. 2017. p. 689
- 12. History • From India to the World…. • Integrative Restoration (iRest): an adaptation of the ancient meditation practice of Yoga Nidra • Richard Miller 13 https://www.irest.org/users/richard-c-miller
- 13. Yoga Nidra and Sleep
- 14. Relation to sleep… • Yoga Nidra : meditative form • A state – – features of NREM sleep, – including delta brain waves – aware and awake Parker S, Bharati SV, Fernandez M. Defining Yoga-Nidra: Traditional Accounts, Physiological Research, and Future Directions. International Journal of Yoga Therapy: 2013, Vol. 23, No. 1, pp. 11-16
- 15. Practice of Yoga Nidra
- 16. Practice of Yoga Nidra: Stages 1. Preparation: – Posture of shavasana with eyes closed – Initial relaxation of the body and mind – Induced by the awareness of stillness and listening to the external sounds with attitude of a witness Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.
- 17. Practice of Yoga Nidra: Stages 2. Sankalpa: – Resolve – Short, clear and positive – Repeat it thrice mentally Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.
- 18. Practice of Yoga Nidra: Stages 3. Rotation of consciousness: – Awareness is rotated around the different body parts – Practitioner remains aware, listens to the instructions and moves the mind rapidly according to the instructions – No physical movements are made Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001. Lusk J. Yoga Nidra for Complete Relaxation and Stress Relief. Oakland. New Harbinger Publications , 2015
- 19. Practice of Yoga Nidra: Stages 4. Breath awareness: – without an attempt to change the flow of the breath Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.
- 20. Practice of Yoga Nidra: Stages 5. Opposite feelings and sensations: – heat and cold, – heaviness and lightness, – pain and pleasure, – love and hate etc Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.
- 21. Practice of Yoga Nidra: Stages 6. Visualization: - Chidaksha - Inner visualisation Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.
- 22. Practice of Yoga Nidra: Stages 7. Sankalpa: – Sankalpa is repeated mentally three times 8. Ending the practice: – Awareness is externalized slowly – Slowly move the body parts and to stretch the body Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.
- 23. The Science of Yoga Nidra
- 24. Science of Yoga Nidra: Basics: EEG
- 25. Science of Yoga Nidra: Basics : PET
- 26. Science of Yoga Nidra • Neuro-imaging studies • Study 1 • 15O-H2O – PET study: 9 experienced yoga meditators • Studied EEG and rCBF • Findings: – EEG: Increased theta, normal alpha (wakefulness) Lou HC, Kjaer TW, Friberg L, Wildschiodtz G, Holm S, and Nowak M. A 15O-H2O PET study of meditation and the resting state normal consciousness, Hum. Brain Mapp. 7 (1999) 98–105.
- 27. Science of Yoga Nidra • Findings (Study 1 contd): – Global CBF unchanged – rCBF: • Increased (occipital and ant parietal cortices) • Decreased (Executive system: DLPFC, OFC, ACC, striatum, thalamus and cerebellum) Lou HC, Kjaer TW, Friberg L, Wildschiodtz G, Holm S, and Nowak M. A 15O-H2O PET study of meditation and the resting state normal consciousness, Hum. Brain Mapp. 7 (1999) 98–105.
- 28. Science of Yoga Nidra • Study 2 • PET -Using C-11-raclopride • During Yoga Nidra: • 65% increased Dopamine release in ventral striatum • Correlates with increased theta waves (EEG) • Reduced rCBF in prefrontal, cerebellar and sub- cortical areas (executive control) Kjaer TW, Bertelsen C, Piccini P, Brooks D, Alving J, & Lou HC. Increased dopamine tone during meditation- induced change of consciousness. Cognitive Brain Research, (2002)13(2), 255–259. doi:10.1016/s0926- 6410(01)00106-9
- 29. Science of Yoga Nidra • Endocrinal effects: – 100 women, age: 18-45 years – With menstrual irregularities – 2 groups – • Intervention group (Yoga Nidra + medications) • Control (medication only) group – Intervention group: • Significant reduction in TSH, LH, FSH and prolactin • Significant improvement in anxiety, depression and well-being Rani K, Tiwari S.C., Kumar S, Singh U, Prakash J, Srivastava N. The effect of Yoga Nidra on psycho-biological problems of woman with menstrual disorders. J Caring Sci 2016; 5 (1): 1-9.
- 30. Science of Yoga Nidra ….if you and I start doing Yoga Nidra?
- 31. Science of Yoga Nidra • After 03 months of Yoga Nidra: • Significant improvement – BP – HR – Vital capacity – Breath holding time Tripathi, R. C. (2018). Effects of yoga nidra on physical and psychological health. In M. Karasawa, M. Yuki, K. Ishii, Y. Uchida, K. Sato, & W. Friedlmeier (Eds.), Venture into cross-cultural psychology: Proceedings from the 23rd Congress of the International Association for Cross- Cultural Psychology
- 32. Science of Yoga Nidra Tripathi, R. C. (2018). Effects of yoga nidra on physical and psychological health. In M. Karasawa, M. Yuki, K. Ishii, Y. Uchida, K. Sato, & W. Friedlmeier (Eds.), Venture into cross-cultural psychology: Proceedings from the 23rd Congress of the International Association for Cross- Cultural Psychology
- 33. Science of Yoga Nidra • Levels: Parker & Bharti (2013) – Level 1: Alpha waves and reduced BP – Level 2: Theta waves and creativity – Level 3: Theta followed by Delta waves • Like NREM sleep, but indl is aware – Level 4: Simultaneous sleep and awareness • Alternates between theta and delta waves (?) Parker S, Bharati SV, Fernandez M. Defining Yoga-Nidra: Traditional Accounts, Physiological Research, and Future Directions. International Journal of Yoga Therapy: 2013, Vol. 23, No. 1, pp. 11-16
- 34. The Science… • Yongey Mingyur Rinpoche (YMR) • Tibetan Buddhist monk • MRI- age of 27, 30, 32 and 41 • 105 controls • Regional volume analysis and BrainAGE analysis • Brain-aging rate appeared slower than controls • Brain aging differences may arise from coordinated changes spread throughout the gray matter Adluru N, Korponay CH, Norton DL, Goldman RI & Davidson RJ. BrainAGE and regional volumetric analysis of a Buddhist monk: a longitudinal MRI case study. Neurocase; 2020 (2); 79-90
- 35. Research on Yoga Nidra
- 36. Yoga Nidra • Quantum of research: low • 2014 – Bibliometric analysis of RCTs of Yoga –Total 312 RCTs –Only 04 on Yog Nidra • 2016- meta-analysis: functional neuro-anatomy of meditation: –Total 25 studies –Only 01 on Yoga Nidra • Cramer H, Lauche R, Dobos G. Characteristics of randomized controlled trials of yoga: a bibliometric analysis, BMC Complementary and Alternative Medicine 2014, 14:328 • Fox KCR, Dixon ML, Nijeboer S, Girn M, Floman JL, Lifshitz M et al. Functional neuroanatomy of meditation: A review and meta-analysis of 78 functional neuroimaging investigations. Neuroscience & Biobehavioral Reviews, (2016) 65, 208–228.
- 37. Psychological aspects of Yoga Nidra
- 38. Psychological Aspects • Study on healthy volunteers – Reduced stress and anxiety – Improved general well-being and self-concept 1. Tripathi, R. C. (2018). Effects of yoga nidra on physical and psychological health. In M. Karasawa, M. Yuki, K. Ishii, Y. Uchida, K. Sato, & W. Friedlmeier (Eds.), Venture into cross-cultural psychology: Proceedings from the 23rd Congress of the International Association for Cross- Cultural Psychology
- 39. Psychological Aspects • Females with menstrual Disorders – Significant improvement in positive wellbeing, general health and vitality – Decreased depressed mood, feelings of guilt, insomnia, genital problems, tension, fear and anxiety 1. Rani K, Tiwari SC, Kumar S, Singh U, Prakash J, Srivastava N. Psycho-biological changes with add on yoga nidra in patients with menstrual disorders: a randomized clinical trial. Journal of caring sciences. 2016 Mar;5(1):1. 2. Kim SD. Psychological effects of yoga nidra in women with menstrual disorders: A systematic review of randomized controlled trials. Complementary therapies in clinical practice. 2017 Aug 1;28:4-8.
- 40. Psychological Aspects • In sexual assault victims: • Reduced – Severity of PTSD symptoms – Self-blame and depression – Body tension • Improved - quality of sleep - Coping - feeling of joy Pence P.G., Katz L.S., Huffman C., Cojucar G. Delivering integrative restoration-yoga nidra meditation (iRest(R)) to women with sexual trauma at a veteran’s medical center: A pilot study. Int. J. Yoga Therap. 2014;24:53–62
- 41. Psychological Aspects • Victims of IPV (Intimate Partner Violence) – Increase resiliency and coping – Enhanced self-efficacy, awareness and self-reliance – Improved sense of calm and patience – Improved family and peer relationships https://www.irest.org/sites/default/files/Partner-Violence-iRest-Research-Poster.pdf
- 42. Benefits of Yoga Nidra
- 43. Benefits of Yoga Nidra • Improves Sleep¹ • Reduces Stress² and improves general well being • Can help in improving glycemic control in Type 2 DM3 • Improves creativity, enhances memory and learning4 • Reduces cognitive and physical symptoms of anxiety5 45 1. Datta K, Tripathi M, Mallick HN. Yoga Nidra: An innovative approach for management of chronic insomnia-A case report. Sleep Science and Practice. 2017 Dec;1(1):7. 2. Dwivedi MK, Singh SK. Yoga Nidra as a stress management intervention strategy. Purushartha: A Journal of Management Ethics and Spirituality. 2016 May 12;9(1). 3. Amita S, Prabhakar S, Manoj I, Harminder S, Pavan T. Short Communication - Effect of Yoga-nidra on blood glucose level in diabetic patients. indian J Physiol Pharmacol. 2009;53(1):97-101. 4. Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001. 5. Ferreira-Vorkapic, C., Borba-Pinheiro, C. J., Marchioro, M., & Santana, D. (2018). The Impact of Yoga Nidra and Seated Meditation on the Mental Health of College Professors. International journal of yoga, 11(3), 215–223.
- 44. Benefits of Yoga Nidra 46 Ferguson, Kyla L., "The effects of a Yoga Nidra practice on mental health clinicians' perceived stress" (2016). Masters Thesis, Smith College, Northampton, MA.
- 45. Indications of Yoga Nidra Role in Psychiatric Disorders
- 46. Indications of Yoga Nidra …… Results
- 47. Indications of Yoga Nidra • Interventions: 04 weeks – Sudarshan Kriya Yoga (incl 15 min of Yoga Nidra) – Imipramine (150 mg HS) – ECT (modified)
- 48. Indications of Yoga Nidra Psychological Trauma¹ Chronic Pain² PMS Symptoms³ 50 1. Miller RC. The IRest program for healing PTSD: A proven-effective approach to using yoga nidra meditation and deep relaxation techniques to overcome trauma. New Harbinger Publications; 2015 Jan 2. 2. Vallath N. Perspectives on yoga inputs in the management of chronic pain. Indian journal of palliative care. 2010 Jan;16(1):1 3. Rani K, Tiwari SC, Singh U, Agrawal GG, Ghildiyal A, Srivastava N. Impact of Yoga Nidra on psychological general wellbeing in patients with menstrual irregularities: A randomized controlled trial. International journal of yoga. 2011 Jan;4(1):20.
- 49. Indications of Yog Nidra • Anxiety and depression (Rani et al. 2012) • Insomnia¹ • Post- Traumatic Stress Disorder2 • Long standing psychological disturbances³ 51 1.Desai K. Yoga nidra: The art of transformational sleep. Lotus Press; 2017. 2. Stankovic, L. (2011). Transforming trauma: A qualitative feasibility study of integrative restoration (iRest) yoga Nidra on combat‐related post‐traumatic stress disorder. International Journal of Yoga Therapy, 21, 23–37. 3. Kumar K. Manage the psycho-complexities through Yoga Nidra. In Proceedings of National conference on Yoga Therapy, organized at Manglore Univ 2013 Jan 18 (pp. 26-31).
- 51. Outcome study: Six month follow-up study • Practice time: 30 minutes/day for 6 months. • Intervention group: 40 (Males) and 40 (Females) • Control group of 30 students (15 males, 15 female) • Results: Statistically significant positive increase in – Alpha waves (indicates relaxation) and – GSR in intervention group as compared to control group • Improvement of physical and mental health Kumar,K. (2006);A study of the improvement of physical and mental health through yoga nidra ,dev sanskriti journal,vol 4 year 4
- 52. Knowledge to behavioural change …
- 53. Knowledge to behavioural change… • Yoga Nidra has beneficial effects • Can begin from 10 min, twice weekly • 20-30 min, 4-5 times per week • Online videos • Courses • As a behavioural intervention – Acceptable – Feasible – Cost effective – No side effects – Not limited to any diagnosis
- 54. Limitations
- 55. Limitations • No evidence based “dose”- time and frequency • Needs guidance
- 56. Summary
- 57. Summary • Yoga Nidra: – A meditative form, 8 stages – State of deep relaxation with awareness – EEG changes simulate sleep pattern (NREM) – rCBF changes and endocrinal effects – Improved general well being, coping and resilience – Reduces symptoms of anxiety, depression, PTSD & insomnia – Benefits in chronic pain, DM and PMS
- 58. Thank You Any Questions ?
Editor's Notes
- It is composed of a series of breath, body and awareness techniques designed to help you move into progressive states of relaxation, of non-doing. Though it is impossible to achieve relaxation with greater effort, you can enter a non-doing state where you are doing nothing and relaxation happens. The techniques of Yoga Nidra are active techniques that allow access to the non-doing state of being.
- It is a spiritual practice that, through a structured and conscious movement through sleep states, takes you to realms beyond the mind and into the fourth state of consciousness beyond waking, dreaming and deep sleep. Mandukya Upanishad, estimated to have been written in the first or second centuries after the birth of Jesus, describes the four states of consciousness through the sacred syllable, AUM. The sound A relates to the waking state of consciousness, U to the dream state and M to the deep sleep state. The silence that follows represents turiya – the state of silent awareness within which all other states of consciousness arise. The purpose of Yoga Nidra is to realize and rest in this turiya state
- Yoga Nidra is derived from two Sanskrit words, ‘Yoga’ (‘yuj’ = yoke) meaning union or one pointed awareness and ‘nidra’ means sleep. Yoga nidra is derived from ‘pratyahara’ of raja yoga and tantric practise of ‘nyasa’. In ‘pratyahara’ mind and mental awareness are dissociated from the sensory channels. ‘Nyasa’ means ‘to place or to take the mind to that point’. Yoga nidra is documented as neither nyasa nor meditation as yoga nidra is done in supine position and unlike meditation which is an aware awake state, yoga nidra is considered as aware sleep state (Saraswati 1998). ‘Nyasa’ is practised in sitting posture and involves the recitation of mantras in Sanskrit to experience different parts of the body which increases the scope of this practise beyond different cultures.
- Shesha-sayi vishnu – yoga nidra Mahishasura- mardhini mandapa- cave 7th century – TN - kancheepuram Ancient India: Sages First mentioned in the Upanishads Lord Krishna: Mahabharata: “The Ocean becomes the bed of the lotus- naveled Vishnu when at the termination of every Yuga that deity of immeasurable power enjoys yoga-nidra, the deep sleep under the spell of spiritual meditation.” — Mahabharata, Book 1, section XXI
- Deep sleep : Shushupti Turiya Turiya is resting as and kinesthetically experiencing the space of awareness beyond the other three states Its like Samadhi- ananta Advaita This is the ultimate purpose of Yoga Nidra: conscious entry into that deep-sleep space
- Swami Rama--- Swamin Sattyananda Saraswati (bihar school of Yoga) Amrit Desai and Daughter – Kamini Desai
- Swami Rama--- Swamin Sattyananda Saraswati (bihar school of Yoga) Amrit Desai and Daughter – Kamini Desai
- Deep relaxation and guided imagery Being awake and aware…… Yoga-Nidra (yogic sleep) represents a state in which an individual demonstrates all the feature of deep, non-REM sleep, including delta brain waves, while simultaneously remaining fully conscious
- Posture of shavasana with eyes closed Initial relaxation of the body and mind Induced by the awareness of stillness and listening to the external sounds with attitude of a witness Initial relaxation of the body and mind induced by the awareness of stillness, comfort, posture, position, breath, and listening to the external sounds with the attitude of a witness
- Sankalpa: When the body and mind are relaxed, then the practitioner is instructed to take a resolve according to his or her own wish. The sankalpa should be short, clear and positive. The practitioner repeats the selected sankalpa three times mentally, with full determination, conviction and confidence.
- Rotation of consciousness: In the third stage, the awareness is rotated around the different body parts in a systematic and organized manner. The practitioner is instructed to remain aware, to listen to the instructions and to move the mind very rapidly according to the instructions without making any physical movements. The rotation of awareness in yoga nidra follows a definite sequence: right side of the body, beginning with the right hand thumb and ending with the little toe of the right foot; left side of the body, from the left hand thumb to the little toe of the left foot; back of the body, from the heels to the back of the head; and lastly the front of the body, from the forehead and individual facial features to the legs.
- one simply becomes aware of the natural breath without making an attempt to change the flow of the breath. One may become aware of the breath by observing it in the nostrils, chest, and abdomen, or in the passage between the navel and the throat. The practitioner becomes aware of each incoming and outgoing breath by counting them mentally.
- Opposite feelings and sensations: Physical or emotional sensations are recalled, intensified and experienced fully Usually practised with pairs of opposite feelings or sensations like heat and cold, heaviness and lightness, pain and pleasure, love and hate etc
- Awareness is taken to the dark space in front of the closed eyes (chidakasha) The practitioner visualizes some objects, stories or situations in the chidakasha
- Awareness is externalized slowly by asking the practitioner to become aware of the external sounds, objects and persons. Asked to slowly move the body parts and to stretch the body
- documented by the EEG measurements, the two states were clearly different as the theta band (4–8 Hz) had increased power (μV2/sec) in all derivations (P , 0.03) by a mean of 11%, in accordance with the subjective experience of reduced control In addition, the meditative state was distinctly different from light sleep (stage 1), as the alpha band (8–12 Hz) was essentially identical with the alpha band in normal consciousness These regions are very similar to those regions which have been shown to be active during voluntary visual imagery [Kosslyn et al., 1993]. One important difference is, however, the apparent lack of prefrontal and cingulate activity during meditation, possibly due to less volitional, motivational, and emotional control during relaxation meditation. It also shows important similarities to the activation pattern during REM sleep and dreaming [Braun et al., 1997], with the remarkable omission of differential activity in the anterior cingulate during meditation. This again is probably related to the paucity of emotional experience during meditation compared to dreaming
- documented by the EEG measurements, the two states were clearly different as the theta band (4–8 Hz) had increased power (μV2/sec) in all derivations (P , 0.03) by a mean of 11%, in accordance with the subjective experience of reduced control In addition, the meditative state was distinctly different from light sleep (stage 1), as the alpha band (8–12 Hz) was essentially identical with the alpha band in normal consciousness These regions are very similar to those regions which have been shown to be active during voluntary visual imagery [Kosslyn et al., 1993]. One important difference is, however, the apparent lack of prefrontal and cingulate activity during meditation, possibly due to less volitional, motivational, and emotional control during relaxation meditation. It also shows important similarities to the activation pattern during REM sleep and dreaming [Braun et al., 1997], with the remarkable omission of differential activity in the anterior cingulate during meditation. This again is probably related to the paucity of emotional experience during meditation compared to dreaming
- documented by the EEG measurements, the two states were clearly different as the theta band (4–8 Hz) had increased power (μV2/sec) in all derivations (P , 0.03) by a mean of 11%, in accordance with the subjective experience of reduced control In addition, the meditative state was distinctly different from light sleep (stage 1), as the alpha band (8–12 Hz) was essentially identical with the alpha band in normal consciousness These regions are very similar to those regions which have been shown to be active during voluntary visual imagery [Kosslyn et al., 1993]. One important difference is, however, the apparent lack of prefrontal and cingulate activity during meditation, possibly due to less volitional, motivational, and emotional control during relaxation meditation. It also shows important similarities to the activation pattern during REM sleep and dreaming [Braun et al., 1997], with the remarkable omission of differential activity in the anterior cingulate during meditation. This again is probably related to the paucity of emotional experience during meditation compared to dreaming
- documented by the EEG measurements, the two states were clearly different as the theta band (4–8 Hz) had increased power (μV2/sec) in all derivations (P , 0.03) by a mean of 11%, in accordance with the subjective experience of reduced control In addition, the meditative state was distinctly different from light sleep (stage 1), as the alpha band (8–12 Hz) was essentially identical with the alpha band in normal consciousness These regions are very similar to those regions which have been shown to be active during voluntary visual imagery [Kosslyn et al., 1993]. One important difference is, however, the apparent lack of prefrontal and cingulate activity during meditation, possibly due to less volitional, motivational, and emotional control during relaxation meditation. It also shows important similarities to the activation pattern during REM sleep and dreaming [Braun et al., 1997], with the remarkable omission of differential activity in the anterior cingulate during meditation. This again is probably related to the paucity of emotional experience during meditation compared to dreaming
- The C11-raclopride binding potential images at the level of the striatum for one participant (No. 8) during attention to speech (A) and meditation 11 (B). The reduced C-raclopride binding potential in ventral striatum is evidence of increased endogenous dopamine release during meditation.
- Study in KGMC, Lucknow (2008-13)
- Varanasi 35-45 years – healthy adults 12 weeks 5 days a week Expert teacher
- Varanasi 35-45 years – healthy adults 12 weeks 5 days a week Expert teacher
- he term yoga - nidra is often used to refer to processes and practices that are preparatory to yoga-nidra proper. We suggest a definition that includes four distinct levels of practice. Level 1 represents a state of deep relaxation. During this phase the brain first produces alpha waves, which may verge on theta waves during deeper practice. These deeper exercises may be used for self- healing, such as reducing blood pressure and dealing with migraine headaches, among others. These protocols are similar to those used in clinical hypnosis Level 2 represents a state that is characterized by creativity, invention, achieving decisions and solutions to problems, and compo s i ng lectu res and research papers, poetry, minutely detailed action plans, and the like. This stage is evidenced by theta waves that verge on delta waves during deeper practice. During Level 3, the practices of Level 1 result in the transition to yoga-nidra, or the state of abhava-pratyaya; that is, cognition of negation in a cave of the heart center. During this state, the brain may initially produce theta waves, followed by delta waves. The participant experiences deep non-REM sleep but remains aware of his or her surroundings. Attainment of this level may require instruction by an advanced teacher. Sw ami Rama of the Himalayas recommended that one not remain in Level 3 in excess of 10 minutes at a single time Progression to Level 4 occurs after the first three levels are mastered. During Level 4 the mind simultaneously remains in two states consisting of sleep and simultaneous conscious awareness (a-japa japa, or the effortless repetition of a mantra in spontaneous meditation) and meditation during which the person is aware of kundalini. Kundalini is the subjective experience of the very subtle power of consciousness in meditation. A practitioner may alternate between theta and delta waves during this process
- Yongey Mingyur Rinpoche (YMR) Tibetan Buddhist monk Brain-aging rate appeared slower than that of controls suggesting early maturation and delayed aging. At 41 years, his brain resembled that of a 33-year-old. Specific regional changes did not differentiate YMR from controls, suggesting that the brainaging differences may arise from coordinated changes spread throughout the gray matter
- Bibliometric analysis is defined as a statistical evaluation of published scientific articles, books, or the chapters of a book, and it is an effectual way to measure the influence of publication in the scientific community
- SKY : 45 min total