by Marija Kundakovic
“Yoga
Nidra: Extremely deep relaxation with psychic instructions.” ~ Sri Dharma
Mittra
©Natasha Phillips
I fell in love with yoga because of savasana. This
may sound strange (or lazy...?) to many people who practice yoga to improve
physical strength and flexibility, because savasana involves simply lying on
the mat for 10-15 minutes and relaxing. But it was exactly there, in my first
savasana, that I started feeling that yoga was truly "working" for
me. I could feel my busy mind finally getting less noisy, and I started being
receptive to the present moment.
The majority of us are very busy and distracted by
our daily duties, worries and little desires, without having the chance and
time to stop and try to understand our true nature and what really lies within
us. We identify with our ever-changing bodies and minds and with our egoistic
constructs of ourselves that make us feel efficient and safe in the environment
that we live in. We are constantly projecting ourselves in the future or
getting caught up within the past. But how do we go beyond that? How do we
reach our essence and improve our understanding of our surroundings and of our
purpose in life?
For me, the answer lies in the practice of Yoga.
The Asana practice is only an introduction to what yoga can offer in
terms of self-knowledge and self-development. Slowly, with my constant
practice, I started being able to lose my body sensations and quiet my mind
during relaxation and meditation, and to go beyond the regular frame of body
and mind. This gave me a completely new perception of myself, with more subtle
levels of existence and the awareness that there is certainly much more beyond
my ego and its little wishes and concerns. Within my six-year yoga practice, I
think that my first class of Yoga Nidra with Sri Dharma Mittra was one of the
biggest milestones.
©Natasha Phillips
Sri Dharma Mittra likes to say that,
"relaxation is the best antidote for all impurities". Once after
savasana in his regular asana class, he suggested we come to Yoga Nidra, in
which you lie down in savasana and relax for an hour. As a long-time savasana
lover, I thought, “Oh, that would be really nice,” and I decided to check out
this class, expecting it to be, literally, a long, one-hour savasana. I went to
class. We were instructed to lie down in savasana, not to move or fall
asleep, and to stay attentive throughout the practice while listening to the
instructions.
It turned out that Yoga Nidra is an active
meditation. Sri Dharma first guided us to bring the awareness to each part of
the body, slowly starting from the left hand thumb and then moving through all
the limbs, ending with the individual facial features and back of the head. This
was followed by the stage in which we were asked to evoke the experiences of
opposite sensations and feelings, such as sensations of extreme hot and cold,
and very busy and quiet environments, briefly, one after another. We were then
asked to visualize some images and landscapes and were led through an enjoyable
imaginary journey.
I don't remember when exactly, but I can clearly evoke an
amazing moment when I lost all my body sensations while being aware of
everything that was happening. And then I felt like I was floating... And then
I heard Sri Dharma say "you are everywhere" and I felt ... I was ...
indeed ... everywhere...
©Natasha Phillips
The practice of Yoga Nidra ended with a resolution,
"my will power is rapidly improving," repeated three times and we
were then slowly brought to the regular waking state. I came out of the class
transformed. I felt lighter, elevated, and refreshed. (Someone met me just
after the class and asked me if I had a facial -- no kidding, inside and out!)
I wondered what exactly happened in that hour of
Yoga Nidra (a.k.a. Psychic Sleep) which Sri Dharma said could substitute for
several hours of ordinary sleep. As a scientist (that's my profession), I
started reading articles and books to better understand with my mind what
happened beyond my body, and beyond my "regular" mind in that class.
Briefly, this is what literature says: Yoga Nidra is a method of inducing deep
physical, mental, and emotional relaxation in which the body is in a sleep-like
state somewhere between being awake and being asleep. Unlike regular sleep, the
consciousness is maintained in Yoga Nidra. And, unlike the fully awakened state
in which only the intellectual mind is operating, when you are able to
completely relax in Yoga Nidra, the subconscious and unconscious levels of the
mind open, allowing the penetration into the depths of the mind that are not
normally available. For instance, rotation of consciousness through different
body parts induces physical relaxation while evoking the opposite, intense
feelings in Yoga Nidra enables emotional relaxation.
©Natasha Phillips
The visualization stage of
Yoga Nidra, which usually involves images that have universal significance and
powerful associations, brings the hidden contents of the deep unconscious into
the conscious mind. The practice of visualization develops self-awareness and
induces deep mental relaxation. This practice also sets the mind into a
peaceful and calm state that makes the unconscious mind very receptive to
positive thoughts and suggestions, and this is why the practice ends with the
resolve to increase will power (or any other resolution that the practitioner
would like to achieve through practice). Please do not mistake this for
hypnosis because the resolve in Yoga Nidra is made by practitioner, who
is aware of it, and the teacher is there only to guide the practice.
During practice of Yoga Nidra, one’s consciousness
travels from one layer to another, according to its current state and capacity.
In some cases, the practice will bring only some sort of relaxation, sleep, or
pleasant experience. Sometimes it may go very deep and bring fantastic
experiences. The ultimate outcome of Yoga Nidra, similar to meditation, is
total harmony and integration between all levels of consciousness and merging
with the universal consciousness or achieving the highest level of
consciousness, known as samadhi.
______________________________________________
Marija Kundakovic
has a Ph.D. in Biochemistry and Molecular Genetics from the University of
Illinois at Chicago, and is currently a Research Scientist and Lecturer in the
Department of Psychology at Columbia University in NYC. She is an epigeneticist
studying how life experiences leave an imprint on our genes shaping the brain
and behavior throughout life. In addition to her scientific quest, her
yogic path has been essential for her self-inquiry and
search for understanding of life. She is thankful to all
yoga teachers that have left the imprints on her yoga practice, including the
teachers from Chicago Yoga Center, Mandiram Yoga Barcelona, and Jivamukti Yoga
NYC. She is particularly thankful to Sri Dharma Mittra and the teachers at
Dharma Yoga New York Center. Marija completed the Dharma Yoga “Life of a Yogi”
Teacher Training under the guidance of Sri Dharma Mittra in June 2013. She is
currently in the last stages of her internship and looks forward to sharing her
knowledge of yoga with others.
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