Beyond the Body and Mind

Yoga Nidra Challenge

Overview of the Challenge

• Every day for the next 7 days you are to practice a full yoga nidra session.

• You will find and connect with an intention (sunkulpa to use for the week)

• Every day you will journal 3 pages

What is Yoga Nidra?

Yoga Nidra is a form of guided meditation. It is a powerful technique in which you learn to relax consciously. It is a systematic method of inducing physical, mental and emotional relaxation. Every Yoga Nidra session follows a similar sequence.

Yoga Nidra works with the philosophies of Yoga and the five koshas (or bodies) that make up our whole being. The Koshas are:

• Annamaya Kosha (Food body)

  We bring first bring our awareness to our physical body. We are in our conscious mind.

• Pranamaya Kosha (Pranic body)

  Still within the conscious mind, this is awareness of physiological functions e.g. digestion.

• Manomaya Kosha (Mental body)

  We move into the subconscious mind. Here we are aware of mental and emotional processes.

• Vijnanmaya Kosha (Astral body)

  We are still within the subconscious mind, as we become aware of the psychic dimensions. This is the body we experience during dreaming.

• Anandamaya Kosha (Bliss body)

  We move into the final layer of self, the bliss body within the unconscious mind. We are in a state where there is awareness of neither pleasure or pain. It is a hard thing to explain, but we normally experience mental fluctuations, meaning pleasure is an experience. When we are in the Anandamaya kosha (Bliss Body) the most subtle body of all, there is no experience. It feels safe and small, yet vast.

What to Expect in a Session

Every Yoga Nidra session follows the same sequence

• Preparation for the practice

• Connecting with your resolve (Sankalpa)

• Rotation of consciousness through the body (in a specific sequence)

• Awareness of Breath

• Awareness of Feelings and Sensations

• Visualization

• Ending the Practice

After the session, people often say they feel like they were asleep yet aware of what was going on, and that they were floating.

The Challenge

1. Find Your Resolve

Your Resolve (Sunkulpa) is an important part of your practice. When we do a yoga nidra we are going into the subconscious mind, whilst there the mind is a lot more open and receptive to suggestion. We can use this to our advantage by planting the seed of our resolve into the subconscious mind.

You should take some time to find your Resolve. The wording should be clear, precise and simple. Otherwise it is harder to plant into the subconscious mind. The following are some examples of Resolves:

• I will awaken my spiritual potential

• I will be a positive force for the evolution of others

• I will be more aware and efficient

• I will be successful in everything I undertake

Your Resolve must remain the same for the entire challenge, and beyond :) You can also bring your Resolve to your mind at the beginning and end of your yoga practice as well.

2. Daily Journal

You are going to journal daily in the morning, using a technique I truly adore called ‘The Morning Pages’. This is a way to empty the mind of all of the clutter so you can move onto other things.

You will write 3 full pages every morning - no more, no less, using pen and paper, and no shorthand.

You do not write anything in particular, there is no wrong way to do this, just write exactly what you are thinking. If that is “I have nothing left to write…what is that noise outside…I need to change my sheets once I’m finished this” that is what your write.

This is not meant to be poetic or even good pieces of writing. You do not go back and read these pages (If you really wanted to wait at least 6 months.) The Morning Pages are not meant to be clever, deep, meaningful - of course they may be, but you just write every thought that comes to your mind, do not censor any of it.

When we get all of the things out of our head first thing in the morning, just watch what starts to happen, and hopefully this is something you will continue to do every morning.

Start and end each journal entry by writing down your Resolve.

3. Yoga Nidra

Every day you will listen to a full yoga nidra session. Traditionally we practice lying down. So find yourself a comfortable place, get blankets and a pillow, set the mood for ultimate relaxation.

Each of these sessions follow exactly the same sequence, with a different visualization. You will listen to each session twice during the week, listening to your favourite for a third time on day 7.