Yoga Nidra: Yogic Conscious Deep Sleep

This article is from the SwamiJ.com website, and is in printed form for your
convenience. The layout is intentionally similar to that on the website because it is
probably familiar to you.

In loving service,

Swami Jnaneshvara

It is a universally known feature of Deep Sleep that there

are no images in the mind. If there are images, that is the
Waking or the Dreaming state, not the Deep Sleep state.
Yoga Nidra relates to conscious Deep Sleep.
("Nidra" means "Deep Sleep" not "Dreaming")
Dreaming and Not-Dreaming are NOT the same thing.

Yoga* Nidra:
Yogic Conscious Deep Sleep
by Swami Jnaneshvara Bharati
Homepage

Advanced Yoga Nidra: The form of Yoga Nidra being described in this article can be called
Advanced Yoga Nidra. In recent years Yoga Nidra has been distorted in ways similar to Yoga
itself. Unfortunately, almost any guided practice that brings a modicum of relaxation is now
called Yoga Nidra. Therefore, it is now virtually essential that we use another term, such as
Authentic Yoga Nidra, Traditional Yoga Nidra, or Advanced Yoga Nidra. I've opted for the
term Advanced Yoga Nidra in this article.

Yoga Nidra brings an incredible calmness, quietness and clarity. Yoga Nidra is one of the
deepest of all meditations, leading awareness through many levels of mental process to a
state of supreme stillness and insight. The descriptions in the article below can be difficult to
understand. With patient and thorough reading, the understanding is well worth the effort,
allowing you to see the profound depth of Yoga Nidra, which is far beyond just relaxation. It
is said that a picture is worth a thousand words. Sometimes it takes thousands of words to
get the inner "aha" of the meaning. Most important of all, it is the persistent practice that
brings the real joy of the practice of Yoga Nidra, as with all useful practices in life and Yoga.

Yoga Nidra means Yogic Sleep. It is a state of conscious Deep Sleep. In Meditation, you
remain in the Waking state of consciousness, and gently focus the mind, while allowing
thought patterns, emotions, sensations, and images to arise and go on. However, in Yoga
Nidra, you leave the Waking state, go past the Dreaming state, and go to Deep Sleep, yet
remain awake. While Yoga Nidra is a state that is very relaxing, it is also used by Yogis to
purify the Samskaras, the deep impressions that are the driving force behind Karma (See
Karma article).

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 Yoga Nidra: Yogic Conscious Deep Sleep

(Yoga Nidra practice methods are linked below)

Intro Track of CD plus video: This file contains the

audio of the Introduction track of the Yoga Nidra CD. It
explains the process of Yoga Nidra and the guided
8-minutes practices on the CD (The guided practice itself is on the
other tracks of the CD). This video file also has
graphics to help explain the audio narration.
Intro Track of CD: Listen to the Introduction track
(same sound as above) of the Yoga Nidra CD, which
explains the process of Yoga Nidra and the guided
7-minutes
practices on the CD (The guided practice itself is on the
other tracks of the CD).
Yoga Meditation Visualized: This 7-minute video
summarizes the process of Yoga Meditation, which is
extremely thorough and deep. It includes Yoga Nidra
7-minutes
and how authentic Yoga Nidra fits into the overall
process of Yoga Meditation.

Yoga Nidra has been known for thousands of years by the sages and yogis. Of the three
states of consciousness of Waking, Dreaming and Deep Sleep, as expounded in the
Upanishads, particularly the Mandukya Upanishad, Yoga Nidra refers to the conscious
awareness of the Deep Sleep state, referred to as prajna in Mandukya Upanishad. This is
the third of the four levels of consciousness of AUM mantra, relating to the state
represented by the M of AUM. The four states are Waking, Dreaming, sleep, and turiya, the
fourth state. The state of Yoga Nidra, conscious Deep Sleep, is beyond or subtler than the
imagery and mental process of the Waking and Dreaming states. As a state of conscious
Deep Sleep, Yoga Nidra is a universal principle, and is not the exclusive domain of any more
recent teachers or traditions.

In Yoga Nidra, you leave the Waking state,

go through the Dreaming state,
and into the Deep Sleep state,
yet remain fully awake.

Contents of this web page:

Yoga Nidra and Meditation
How consciousness recedes
Not Yoga Nidra

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 Yoga Nidra: Yogic Conscious Deep Sleep

Brain waves are at Delta

Parachuting and Yoga Nidra
Purifying samskaras, deep habit patterns
Like the backdrop of a stage
Emptying process
Destination, not the journey
Chakras and Yoga Nidra
Tantra and the three levels
Methods are many, and simple
Methods of practicing Yoga Nidra
Yoga Nidra begins to come naturally

See also these articles:

5 Yoga Nidra method 1 2 3 4 5
OM and the Seven Levels of Consciousness
4 Levels and 3 Domains of Consciousness
Relaxation methods before meditation

Yoga Nidra CD from SwamiJ.com

Meditation: Imagine that you are in the WAKING state, with all of its distractions of mind.
You systematically do this and that with directing your attention. You are practicing
concentration and letting go, leading you towards meditation. The thoughts and pictures of
the DREAMING state start to come to the surface, even though you are still in the WAKING
state. Gradually, the distractions fade away, your mind becomes focused, and you are
having a nice meditation. You are deeply relaxed. You are still in the WAKING state of
consciousness, which is the nature of meditation.

Yoga Nidra: Now, imagine that at some point you DROP or FALL or EMPTY (or other such
words) into the STATE of DEEP SLEEP, much like you would normally do at bedtime (when
not Dreaming). However, this time, you fell all the way THROUGH the Dreaming state, and
came to rest in the DEEP SLEEP state, though, paradoxically, you remained aware and alert.
This is the level UNDERNEATH both the WAKING and DREAMING states, and all of the
thoughts and impressions that go along with those two states. Now you are in the STATE of
CONSCIOUS DEEP SLEEP. This state is the state of YOGA NIDRA (Yoga Nidra refers to a
state of consciousness, not just the methods that lead you there). Nidra means sleep (not
Dreaming), and Yoga means union, where all of those other thoughts and impressions have
receded back into the unified field from which they arose.

Swami Rama describes "sleepless sleep"

and it's greater depth than alpha brain waves
in this 1973 cover story.
PDF cover story - More research here

"One of the popular terms arising from exploration into the mind is alpha wave. Again,
the Swami points out a common misconception and says emphatically, 'Alpha and
meditation are not the same. Alpha is created by relaxation. It is not a high state.
Once, when I hooked my German Shepard dog to the biofeedback machine, he created
75 percent alpha.'"

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 Yoga Nidra: Yogic Conscious Deep Sleep

Yoga Nidra - Conscious Deep Sleep:

See also the article:

Bindu: Pinnacle of Yoga, Vedanta and Tantra

Companions to the higher goal: This is not yet the higher goal of sadhana (spiritual
practices), which is to experience consciousness itself, independent of any grosser false
identification, etc. (one might call this purusha, atman, or the experience of the state of
turiya, the fourth, but that's a different thing, which is just beyond the level of conscious
Deep Sleep, the goal of Yoga Nidra). However, Meditation and Yoga Nidra work together, as
companion practices, in preparing one for such higher experience.

See also these articles on the Levels of Consciousness:

OM and the Seven Levels of Consciousness
4 Levels and 3 Domains of Consciousness
Mandukya Upanishad

Yoga Nidra and

Yoga Meditation are Companions

In Meditation, you remain in the

Waking state of consciousness, and
gradually allow the layers of the
unconscious and subconscious to come
forward, expanding the Waking state
with one-pointed concentration and non-
attachment to the streams of impressions
flowing in the field of mind.

• Waking state
Waking state • A of AUM
A of AUM

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 Yoga Nidra: Yogic Conscious Deep Sleep

In Yoga Nidra, you leave the Waking

state of consciousness, and go to the
Deep Sleep state of consciousness, yet,
paradoxically, remain fully awake. It is an
extremely relaxing state in which
samskaras of attachment and aversion,
the driving force behind karma, are
attenuated in strength.

• Deep Sleep state

Deep Sleep state / M of AUM • M of AUM

Reverie that is experienced between the

Waking and Dreaming states, such as
when you sometimes wake up in the
morning with a pleasant half-here and
half-there feeling, is not Yoga Nidra. This
reverie is often the goal of relaxation and
visualization exercises, but Yoga Nidra is
far deeper.

• Transition/reverie
Transition/reverie

Yoga Nidra brings access to the to

latent, or subconscious level of mind,
that is underneath even the processing,
fantasizing, imaging level of mind. It is
the doorway to the causal level of reality,
out of which springs the subtle, psychic,
astral plane of reality, which in turn
brings forth the gross level.

• Deep Sleep state

Deep Sleep state / M of AUM • M of AUM

Meditation and Yoga Nidra work

together, as companion practices,
through which you purify the deepest
levels of the mind, and expand the
conscious state to include what was
previously unconscious. Finally, the
expansion includes the realization of the
pure consciousness that permeates all of
the levels.

Expansion/Realization • Expansion/Realization

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See also these articles on the Levels of Consciousness:

OM and the Seven Levels of Consciousness
4 Levels and 3 Domains of Consciousness
Mandukya Upanishad

Yoga Nidra is a state of consciousness,

not the methods that lead you to that state.

Consciousness recedes in Yoga Nidra

Waking State: In the Waking state of consciousness, all three

levels are active and being used. The Conscious mind is
obviously being used. The Unconscious mind is also
processing, though typically out of view, much like the active
microprocessor of a computer (during Meditation, this comes
Waking into view). The Subconscious is also active, in that it its data is
AUM available when needed, much like the data on the hard disk of
a computer. [Note that sometimes people reverse the names
for the Unconscious and Subconscious. The choice of words in
not important; the meaning behind them is what counts.]

Dreaming State: In the Dreaming state of consciousness, the

level we call Conscious functioning has receded back into the
field of mind from which it arose. Only the Unconscious
processing is still there, along with the storage source of the
Subconscious. The impressions from the Subconscious stir and
Dreaming become part of the dream process that is going on in the
U of AUM Unconscious level of mind.

Deep Sleep: In the Deep Sleep state of consciousness, both

the Conscious and Unconscious levels have receded back into
the field of mind from which they arose, where memories are
stored. Only the Subconscious level is still active. At this
Subconscious level the memories are in a formless form, and
Deep Sleep there are therefore no pictures or images as in the dream
M of AUM state. Rather, this is the level that gives birth to those images.
At this level there is also no playing out of thoughts and
actions in the Conscious state either. This deep stillness is the
domain of Yoga Nidra, when experienced consciously rather
than inertly, as in typical sleep.

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Receding process: The significance of this receding process cannot be overstated. It has
become very common in modern Yoga circles to think that Yoga Nidra is merely another
terminology for relaxation exercises. This is not the case. Almost all relaxation exercises
operate when one is in the Waking State or in the reverie between Waking and Dreaming.
Some modern practitioners consciously dream, a process which has become known as Lucid
Dreaming. While this may be a useful exercise as a Meditation exercise, particularly if used
to cultivate non-attachment (vairagya), this too is not Yoga Nidra. (Non-attachment or
vairagya is one of the two core principles of Yoga. See Yoga Sutras 1.12-1.16)

Conscious Deep Sleep: To repeat, Yoga Nidra is the state of conscious Deep Sleep. It is
beyond, or deeper than these other practices, however useful they may be.

Yoga Nidra - Conscious Deep Sleep:

Compatible, not contradictory: It is easy to fall into the trap of thinking that because the
state of consciousness of Yoga Nidra is beyond or deeper (see above) than that of some
other practices, this also necessarily means better. One might then seek and do what is
perceived to be the better practice, avoiding what is perceived to be the lesser practice.
Regardless of what names or terms one uses, such as Yoga Nidra, Dhyana (meditation), or
Smriti (mindfulness), the practices with the three levels of Waking, Dreaming, and Deep
Sleep states of consciousness are compatible, not contradictory. For the Yogi, practices are
done with all three levels, regardless of what he or she might call those levels and the
methods of practice. This would still be true if the name Yoga Nidra had never been used by
anybody for any practice or state of consciousness.

• The Yogi consciously explores the Waking state.

• The Yogi consciously explores the Dreaming state.
• The Yogi consciously explores the Sleeping state.
• The Yogi seeks to experience all three collectively.
• The Yogi seeks to experience the Absolute beyond all three.

Formless thoughts: To understand Yoga Nidra, it is imperative to understand that

thoughts are in a formless form. There are literally no pictures and no words (as there are
in the Waking and Dreaming states). There is no visual awareness of any form whatsoever,
including the physical aspects of your own body, or of any dream sequence. Yet, there is a
truer, deeper knowledge than any of the knowledge that is of pictures and words. This level
has been called the infinite storehouse or knowledge, or the infinite library (Deep Sleep,
Prajna).

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Birth of dreams: While there are no pictures at this level, attention may drift slightly
outward (thus, starting to leave Yoga Nidra), through the transition stage between the Deep
Sleep state and the Dreaming state. Here, the birth of images leading to dream sequences
and mental processing is experienced. In Yoga Meditation science, this transition stage is
called Aladani, somewhat like the story of Aladin's lamp, where the genie who was in latent
form (like in Deep Sleep) goes through a transition stage of being like a wispy cloud before
taking the human like form (first in the Dreaming or subtle level, and then in the Waking or
gross level).

Beyond archetypes: Some schools of psychology refer to deep impressions of archetypes.

However, these archetypes are referred to as having form. In the context of these
archetypes, Yoga Nidra is touching the causal level that is prior to, or underneath the
archetypes. It is the seed or bija level out of which the archetypes and subsequent dramas
arise.

Attenuating Karma: It is because of the access to the seed or bija level that one is able to
directly attenuate the samskaras, or deep impressions that drive karma, or actions.

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Consciousness is there 24-hours: Another way to view this process is that the
consciousness at the subtler level is existent 24-hours per day. Sometimes that
consciousness comes outward, expressing into the subtle, psychic, or astral level, which we
commonly know as Dreaming state. At other times consciousness comes even further
outward, expressing into the gross, external world through the physical body. Viewed this
way, it is also easier to see how it is that the sages have said that death, Deep Sleep, and
samadhi are very similar, or related like siblings.

See also these articles on the Levels of Consciousness:

OM and the Seven Levels of Consciousness
4 Levels and 3 Domains of Consciousness
Mandukya Upanishad

It is a universally known feature of Deep Sleep that there

are no images in the mind. If there are images, that is the
Waking or the Dreaming state, not the Deep Sleep state.
Yoga Nidra relates to conscious Deep Sleep.
("Nidra" means "Deep Sleep" not "Dreaming")
Dreaming and Not-Dreaming are NOT the same thing.

NOT Yoga Nidra

The depth of Yoga Nidra has become almost lost in recent years, as has happened with Yoga
in general. Here are a few points that should help to clarify the nature of Yoga Nidra.

Not merely relaxation: It has become popular to use the term Yoga Nidra for any method
that might help induce relaxation. Yoga Nidra is not mere relaxation, as very useful as
relaxation exercises might be. Yoga Nidra is a specific state of consciousness, which has to
do with the conscious experience of dreamless, Deep Sleep. This may seem unimportant,
but if one does not discern the difference between relaxation and Yoga Nidra, the greater
depth of Yoga Nidra might be completely missed. Better that one see the difference, enjoy
relaxation for its own value, and then pursue the depths of Yoga Nidra when he or she is
ready for this deeper practice.

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Not guided imagery: If one is in the process of guided imagery, that is not Yoga Nidra.
Guided imagery may be a very useful practice, and may be used as preparation leading up
to Yoga Nidra, but it is not, itself, Yoga Nidra. In the depth of Yoga Nidra, the aspects of
mind used for visualizing have receded, as described in the last section.

Guided imagery is not, itself, Yoga Nidra.

Affirmations are not Yoga Nidra.
Music is not Yoga Nidra.
Yoga Nidra is not new.

Not affirmations or autosuggestion: Yoga Nidra is also not a practice of autosuggestion

or verbal affirmations, whether affirming desired personal qualities or worldly objects that
are desired. It is also not a process of verbally affirming that you are in Yoga Nidra. If you
are still in such a conscious level that you are still making oral affirmations of any kind, then
you are definitely not in the subtle state of Yoga Nidra. In such a case, the conscious,
Waking state mind has not yet receded into the cause from which it arose.

Not music: Yoga Nidra is also not music, as relaxing as music might be to the conscious
mind. It is not that music is a bad thing to experience. It might be very pleasant, but it is
simply not Yoga Nidra. No amount of pretending that it is will make it so. Yoga Nidra is the
experience of conscious Deep Sleep (Prajna), and that does not occur while you are
listening to music.

NOT Yoga Nidra:

Not "alpha" or reverie: Between the Waking and Dreaming states there is a transition
stage that is often called "reverie." We have virtually all experienced this relaxing,
intriguing, insightful and useful state from time to time in the early morning transition as we
awaken from sleep. This stage of awareness is often cultivated in relaxation training, and
correlates with alpha brain waves. However useful and pleasant this may be, it is, however,
NOT the stage of Deep Sleep, which is characteristic of true Yoga Nidra. Unfortunately, it
has become common to use the term "Yoga Nidra" for any type of relaxation.

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NOT Yoga Nidra:

Not visualizing or Dreaming: The state of conscious Deep Sleep is a formless state where
there are no pictures or words. Exploring the images and pictures of the mind field is a very
useful, if not essential part of meditation. However, one of the unique features of Yoga
Nidra is that it is experienced beyond these gross and subtle levels of mental process. It is a
sometimes exasperating thing to have to keep explaining, but it is a universally known
feature of Deep Sleep that there are no images. If there are images, that is Dreaming state,
NOT Deep Sleep state. Yoga Nidra relates to conscious Deep Sleep. To understand this is
very difficult for modern students because of the increasing number of articles, books,
seminars and lectures that incorrectly claim that Yoga Nidra is about exploring these
images. Again, those are useful processes, but by failing to understand the depth of Yoga
Nidra, that depth will never be experienced. It is imperative to understand that Dreaming
and Not-Dreaming (Deep Sleep) are two different processes or levels of consciousness.
Some phases of meditation deal with those Dreaming level images, but Yoga Nidra relates
to conscious Deep Sleep.

Not new: Yoga Nidra is an ancient most, universal process that has neither been invented
nor rediscovered in recent years, as is claimed by some. This practice has been known to
the sages of the Himalayas for a very long time. With some reflection on the nature of Yoga
Nidra as conscious Deep Sleep (Prajna), it is self evident that this is a universal process.
These levels of consciousness are addressed throughout the Upanishads, and particularly
the Mandukya Upanishad.

Not a "brand name" practice: Many of the modern so-called "styles" of Yoga have a
man's name in front of it, as if that man had invented Yoga. Sadly, the same thing is now
happening with Yoga Nidra as well, with a person's name being put in front of the words
"Yoga Nidra." The egotism and arrogance of modern so-called teachers knows no limits.

This IS the domain of Yoga Nidra:

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Yoga Nidra means Yogic Sleep. It is a state of conscious Deep Sleep. In Meditation, you
remain in the Waking state of consciousness, and gently focus the mind, while allowing
thought patterns, emotions, sensations, and images to arise and go on. However, in Yoga
Nidra, you leave the Waking state, go past the Dreaming state, and go to Deep Sleep, yet
remain awake.

Depth comes in time: What if you are practicing Yoga Nidra, but not yet attaining the
state of Yoga Nidra? The practices leading up to Yoga Nidra are very useful. It is good to
enjoy that relaxation and training of the mind. At some point, the practice deepens, maybe
just for a moment, like a flash, when one experiences the depth of Yoga Nidra. It may come
soon, or it may come later, but it will definitely come with patience and practice.

Brain waves are at Delta

Correlation with brain waves: While the goal of Yoga Nidra is spiritual insight and
experience, not just to change the physical brain activity, there is some correlation with the
brain wave patterns, as is summarized in the following:

Name of Frequency in hertz /

Level cycles per second Description
Beta 14-30 Typical level of daily mental activity, alert, active. It is
also the level of activity associated with tension or
stress.
Alpha 8-13 Relaxed, passive attention, reverie, often considered
the goal of relaxation exercises. While this is a very
relaxing state, and useful to be practiced, it is
sometimes incorrectly thought to be the goal of Yoga
Nidra.
Theta 4-7 Normally considered to be unconscious, possibly
drowsy, or half-asleep. This level is also sometimes
incorrectly considered to be the level of Yoga Nidra,
where there is still the experience of images and
streams of thoughts.
Delta .5-3.5 Considered to be unconscious, dreamless, Deep Sleep
(Prajna). In Yoga Nidra, the brain waves are at
this level, as the practitioner is in conscious Deep
Sleep, beyond the activity experienced at the other
levels.

Relaxation may come first: When first practicing Yoga Nidra, there is a good chance that
one might not experience Yoga Nidra itself. The practices might be very relaxing, with brain
waves slowing from Beta to Alpha or Theta, but not slowing to the Delta level. Or, the other
possibility that often happens initially, is that one falls asleep into the Delta level, losing
conscious awareness, and thus not experiencing true Yoga Nidra.

Be patient: It is important to be very patient over time in practicing Yoga Nidra. The
relaxation that comes with the Alpha and Theta levels can be extremely useful for mental,
emotional, and physical health. It is not bad that one does not initially experience the depth
of Yoga Nidra by consciously entering Deep Sleep and Delta. These relaxing experiences are
a very nice part of life, and also prepare one for the later experience of the depth of Yoga
Nidra.

Delta brainwaves, not Alpha: There has been some degree of confusion circulating about
Yoga Nidra and brain waves. Possibly due to the fact that many experience only the Alpha

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level of brain waves initially, many teach that Alpha is the goal of Yoga Nidra. While the
Alpha or Theta levels can be very useful steps along the way, the ultimate goal of Yoga
Nidra is the experience of conscious Deep Sleep (Prajna), which correlates with Delta brain
waves (True Yoga Nidra practice ultimately leads to awareness beyond any level of physical
brain functioning).

Yoga Nidra means Yogic Sleep,

not Yogic Dreaming.

Yoga Nidra means Yogic Sleep,

not Yogic Dreaming.

Yoga Nidra means Yogic Sleep,

not Yogic Dreaming.

Yogic Sleep, not Yogic Dreaming: Remember, the aspirant wants to reach Yoga Nidra,
conscious Deep Sleep, so that the samskaras, which are the driving force behind karma, can
be purified in their latent, formless form. And this process happens beyond, or underneath
all of the activity in the Waking and Dreaming states of mind. Yoga Nidra means Yogic
Sleep, not Yogic Dreaming.

Yoga Nidra and parachuting

State of consciousness versus methods: The methods used for Yoga Nidra are for
training the mind to focus, to go inward, subtler and subtler, until finally, attention dives off
into stillness and objectless-ness. The methods themselves are not Yoga Nidra. They lead
up to Yoga Nidra. Yoga Nidra is a state of consciousness, not the methods that lead
you there. This is a very tricky point to understand. It takes a bit of reflection to grasp.
(Then it requires direct experience.)

Methods are preparation: Think of parachuting. You get into an airplane.

The airplane takes off. It climbs up to its altitude. The pilot positions the
airplane in just the right place, and then slows down. Then, finally, you jump
out of the airplane and start to parachute. None of the steps leading up to
that were themselves parachuting, nor is the airplane itself really related to
parachuting directly. The airplane and the actions of taking off, climbing, and
moving here and there were only preparation for the moment where one can do the part
called parachuting.

Variety of methods: In addition, there are different types and sizes of airplanes from
which one could parachute. One could also parachute off of a cliff, a tall building, or a high
bridge. Each of these are methods of bringing you to the point of parachuting. The same is
true of the various methods of bringing you to the point of jumping off into the state of
Yoga Nidra.

Jumping off: Entering Yoga Nidra is like jumping out of the airplane. There are many
methods one can do to train the mind, to move the attention here and there, so that you
can then jump out of the Waking and Dreaming states of consciousness into the fully
conscious experience of Deep Sleep (Prajna). That is the experience of Yoga Nidra.

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Yoga Nidra is beyond any creative visualization

that might lead you towards Yoga Nidra.

Seek the depth beyond imagery: There is a reason that it is so important to know that
Yoga Nidra is a state rather than the methods. It is very easy to practice the techniques,
but to incorrectly think that the goal is merely to relax through creative visualization.
Creative visualization alone might be a useful practice, but by staying in those shallow
waters, the deeper value of Yoga Nidra will be missed. One can practice visualization
exercises for many years, and not be aware of the depth of Yoga Nidra. Remember the
parachute metaphor, and that while creative visualizations might be useful in the practice
leading up to Yoga Nidra, the Yoga Nidra itself comes by going beyond all of the imagery.

Emptying: By being aware of the differences in the levels of practice, one can consciously
work on reaching the end of the practice, the point where it is time to jump out of the
plane, into the emptying practice that is Yoga Nidra. This emptying process is further
described in a later section of this article.

Purifying samskaras,
the deep habit patterns

Examining: While Yoga Nidra is very relaxing, it is also an extremely useful state for
spiritual practices. The yogis use Yoga Nidra to examine thought patterns in their latent,
non-active form.

Yogis use Yoga Nidra

to attenuate samskaras,
the driving force behind karma.

Samskaras: This level of consciousness is the place where thoughts, emotions, images,
and sensations go when they recede from their actions in the Waking and Dreaming states.
These formless forms, or deep habit patterns are called samskaras, which are the driving
force of actions, or karma.

Reducing deep habits: Thus, Yoga Nidra is a tool for examining, attenuating, and
eliminating habit patterns or samskaras, which are not useful. Habitual negative actions,
normally arising from these deep impressions can thus be reduced and eliminated through
the practice of Yoga Nidra.

Undistracted by the formless: In the Waking state, thought patterns can be troubling. In
the Dreaming state, they can form trains of thoughts that seem to drag you around.
However, imagine that you could observe your thought patterns when they were not active,
when they were in a latent, sleeping form, while you were awake. Then they would not
disturb or distract you. This is what happens in Yoga Nidra. The paradox is that while they
are not in active form, they are still there. This can be frustrating to try to conceptualize,
but this is as close as we can get, to just say they are in a formless form.

Subtle thoughts with little charge: Imagine a photo on the screen of your computer. It
might be a picture you find pleasing or offensive. However, imagine that you saw a print of

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the binary numbers, all of the zeros and ones, that mathematically formed those pictures in
the memory of the hard disk. There would be no reaction whatsoever. There would just be a
bunch of numbers, without any emotional charge to them. This is what happens when
witnessing samskaras (deep impressions that drive karma, or actions) while you are in Yoga
Nidra. There may be subtle traces of emotions, but they are very, very subtle, and do not
seem to have the charge of active desires, wants, wishes, dislikes, or aversions.

Transformation of samskaras: By witnessing the samskaras in the state of Yoga Nidra, a

certain transformation happens. They start to lose their coloring of attraction and aversion.
They start to weaken, and are less and less able to later control our thoughts and actions.
In this way, we use Yoga Nidra to reduce or soften the impact of our samskaras that play
out as karma.

Who I am: Through Yoga Nidra, there is an ever increasing awareness that, "Who I am is
different from my thoughts!" In Yoga Nidra, you experience consciousness underneath, or
prior to all of the active mental process, both conscious and that which is normally
unconscious. Being awake in this place, underneath or behind the thinking process can
seem quite strange, bewildering at first. Gradually, it brings increasing peace of mind and
insight about the nature of who we truly are.

Doorway beyond: In Yoga Nidra one touches the doorway to the awareness that still
operates beyond all of the levels of mind, that leads to realization of the center of
consciousness, or Self.

It comes in time: Once again, you may or may not reach the state of Yoga Nidra in the
beginning. It does not matter. The deeper experience of Yoga Nidra may come soon, or it
may come later, but it will definitely come with practice. In any case, you will surely find
Yoga Nidra to be a very relaxing part of your life.

Yoga Nidra is like

the backdrop of a stage

Reverie: Imagine that you are sitting in the audience of a live theater. The
curtain is closed, such that you cannot see the set of the play. This is like
being in the Waking state. The curtain forms that reverie state between
Waking and Dreaming. While you may have left the noisiness of the busy city
street, you are still in the Waking state when sitting in the theater with the
curtain still closed. This is like coming into some quiet physical place where
you intend to do your practices, a place such as your private Meditation room or a Yoga
classroom. (Sitting in the theater, off the street, resting in a pleasant state is somewhat like
the many relaxation practices people do, but it is not true Meditation, which permeates the
subtler states. Nor is it Yoga Nidra.)

A halfway step: Gradually the curtain opens, and you see the objects on the set of the
play and the actors. This is like viewing the Dreaming state of consciousness, the
unconscious mind. This is a stance of Meditation, where you stay in the Waking state, allow
the veil to open, and the unconscious comes forward, while staying focused. However,
Meditation and Yoga Nidra are two different things. Sometimes, it can seem that Yoga Nidra
is that state halfway between the Waking and Dreaming states, but this is not so. This
halfway place is only a step along the way.

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Beyond the dreams: Imagine that the curtain is completely open, but that instead of
watching the actors and the stage set, you look beyond, searching for the backdrop behind
them. You get up from your seat and walk onto, and through the stage and the actors to
the backside of the stage, completely ignoring the set and the actors. You look, but you see
nothing there. It is as if the theater has been set up in a desert on a moonless night. There
as an ocean of emptiness behind the actors that feels strangely not empty. It is as if it is
completely full of potential or being-ness, but yet has no specific form. This is the nature of
Yoga Nidra. It is like being in the Deep Sleep (Prajna) state, yet fully conscious. There are
no dreams playing out, no fantasies, no subtle realm!

Deep, formless sleep: Yoga Nidra is not between Waking and Dreaming. Rather, it is
beyond both of them. It is equivalent to the Deep Sleep state, where there are no images,
no dramas being played out. There is only a deep abiding stillness that is rich with
awareness. It is like the awareness of the endless backdrop of stillness behind the actors in
the desert play. It is a state where one comes to see the pure potential of existence without
form. It is not yet samadhi or turiya, that state beyond all of the other states, but it's pretty
close.

Yoga Nidra is a process of emptying

Leap into stillness and silence: In Yoga Nidra itself, the mind is not being directed here
and there. There is no guided imagery, no exploration, and no effort whatsoever to be
aware of any object or part of your body or being. Rather, you go into a deep state of
emptying. All of these other processes and practices are used to gently guide your attention
inward, further and further, until your attention finally leaps into the deep stillness and
silence of conscious Deep Sleep (Prajna), Yoga Nidra.

At the time of jumping off into Yoga Nidra, here is what happens:

• In Yoga Nidra practice, you invite your attention to go deep into the stillness and
silence, in the space between the breasts.
• As you move into the state of Yoga Nidra itself, you want to “empty, empty, empty”
the field of mind.
• There may be thoughts in the Dreaming mind, but you have gone past that in Yoga
Nidra. Just like your attention has left the activities of the external world, your
attention has also left the Dreaming state of mind, and gone further inward.
• From this vantage point, all of that mental activity is now external, and is not even
noticed.
• Here, you completely let go of any words, thoughts, images, impressions, or pictures
in the mind--completely empty.
• It is this emptying which takes you to Yoga Nidra, to conscious Deep Sleep.
• You focus your attention in the space between the breasts, and go deep, deep into
Yoga Nidra.

Explore what is, not just fantasy: Recall again, that you use various methods to move
towards the state of Yoga Nidra. While these might involve visualizations to relax the body
and focus the mind, what is recommended is the exploration of the aspects of yourself that
are already there, rather than creating some new fantasy. For example, if you visualize a
beach or a forest, or imagine sounds of animals or nature, this is creating a hallucination in
the mind. If you systematically explore points within, or the flow of energy of breath, you
are examining aspects of what is actually there, so you can then go beyond.

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Relaxation versus Deep Sleep: Said differently, you could say that there are two
common usages of the name Yoga Nidra. First, is Yoga Nidra as a relaxation exercise, in
which there is guided imagery. Second, Yoga Nidra is the conscious Deep Sleep (Prajna)
state, without such imagery. The latter is the true intent of Yoga Nidra.

Empty into the space rather than the chakra: The descriptions above suggest that you
empty into the space between the breasts. While we might describe this as emptying into
the chakra that is there, that might suggest some form of visualizing, as if we are trying to
see or experience an object or thing that is called chakra. The use of the word space
suggests that we are not seeking any such object. In other practices, you surely might do
that, but here, in Yoga Nidra, we are wanting to empty into that space. It is a matter of
convenience and clarity that we are describing the starting point of that final inner emptying
by saying we are emptying into the space between the breasts.

Body and breath are left behind: It is also important to note that at this stage of
entering Yoga Nidra itself, the state of conscious Deep Sleep, awareness of body and breath
have been left behind. Attention has moved much further inward from awareness of any
aspect of the physical body, any awareness of breath, and any imagery of mind. This is a
sequential process of moving inward: first the body, then the breath, then the mind, and
then the emptying into Yoga Nidra, conscious Deep Sleep.

Yoga Nidra is the

destination, not the journey

The Three Cities: Imagine that you are in a country called Alphabetland, and that you left
City A in your car, drove through City B, and arrived in City C, your final destination. City A
is in the plains; City B is near the mountains; City C is by the ocean. After your trip, you
talked to your friends on the telephone and told them all about your journey.

• Would you tell them that City C had beautiful plains and grasslands, even though
those are really qualities of City A?
• Would you tell your friends that City C had beautiful forests, mountains, and
streams, even though those are descriptions of City B?
• No. When you told them about City C, you would tell them only about the beautiful
beaches and ocean, which are a part of the nature of City C. Surely, you would tell
them about the other cities along the way, but you would not confuse the destination
with the cities and scenery you encountered along the journey. You would not
attribute the qualities and experiences of Cities A and B to City C.

Discriminate between journey and destination: Like confusing the cities along the way
with the destination, it is very common for people to comment or ask questions about Yoga
Nidra, yet actually be talking about experiences of the Waking state or the Dreaming state
(Waking is like City A; Dreaming is like City B; Deep Sleep is like City C). While the

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contents, experiences and activities of the Waking state of reality and the Dreaming (or
subtle) state are explored through Meditation, the exploration of these two states or levels
is not the subject of conscious Deep Sleep (Prajna), or Yoga Nidra.

It is very useful for the practitioner of Meditation and Yoga Nidra to be aware of these
differences. As noted near the beginning of this article, Meditation and Yoga Nidra are
companion practices. Yogic practices with Waking, Dreaming, and Deep Sleep are surely
complementary, but they are different from one another.

See also these articles on the Levels of Consciousness:

OM and the Seven Levels of Consciousness
4 Levels and 3 Domains of Consciousness
Mandukya Upanishad

Practices with active and latent impressions: To know that there are multiple levels or
layers will help a great deal with Yogic practices. One of the main reasons this is important,
is that it leaves us two general ways to work with practices. One way is to work with the
processing, active images and impressions (again, whether in Waking or Dreaming). The
other way is to work with the impressions in their latent, formless form, and this, like it or
not, is another level of reality, which is underneath both the Waking and Dreaming states. It
is the level at which the samskaras, the driving force behind karma, are stored.

Meditation in action (or mindfulness, if you prefer) and seated Meditation that explores
Waking and Dreaming (subtle) both deal with the levels of active images and impressions
(until it expands into deep Meditation or samadhi). Yoga Nidra works directly with the latent
level of consciousness that is related with the Deep Sleep level. Once again, names of these
levels and practices do not matter nearly as much as understanding that the active and
latent aspects are there--working with them both, in their own ways, is extremely useful to
the path of Self-realization.

Fourth vantage point: In our metaphor of the country called Alphabetland, we should also
point out that there is another vantage point, and this is from a high flying airplane. From
that higher place, one can look down and see all three cities (it's a rather small
metaphorical country). This is somewhat like the fourth state of consciousness called Turiya,
which refers to the pure consciousness permeating the other three. (Refer to the Turiya
sections of the articles on OM Mantra and the Levels of Consciousness)

Do names really matter?: In some sense, none of these names really matter. Does it
matter whether we call it Meditation or Yoga Nidra? Does it matter whether we say the
Dreams and the subtle realm are in Taijasa, or that Deep Sleep has to do with the Prajna
level?

What does matter very much, is that we remember that we are not just talking about two
levels of consciousness (seen and unseen, worldly and spiritual, here and there, etc.). We
are not just talking about one, single level of consciousness that is beyond our typical,
Waking, day-to-day awareness. Rathere, there are two major levels of consciousness (or
reality, or whatever we want to call it) beyond our typical, daily awareness.

This makes a total of three levels of consciousness (the "fourth" is of course beyond all of
these). One of those major levels has to do with latent impressions, which are not presently
acting out in form (whether in Waking or Dreaming), and the other does have to do with
that active playing out of activities or thoughts (again, whether in Waking or Dreaming).

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(This multi-leveled process is also discussed in the article, Realization Beyond the Gross and
Subtle.)

Yoga Nidra and the chakras

Chakras: The three states of consciousness are Waking, Dreaming, and Deep Sleep
(Prajna), and these predominantly operate from three separate chakras. It is relatively easy
to note that our Waking state operates from the area of the Ajna chakra. Simply notice that
it is this area of the face from which we think, see, hear, and smell, etc., when we are in the
Waking state. At other times, in our language, we refer to falling asleep into those lower
chakras, as we enter Dreaming and Deep Sleep.

State of Consciousness Dominant Chakra

Waking Ajna / eyebrow
Dreaming Vishuddha / throat
Deep Sleep Anahata / heart

Heart chakra and emptying: Yoga Nidra is practiced by emptying into the space between
the breasts, the heart chakra.

• In the Waking state, consciousness operates from the eyebrow center, as the
command center for mental and sensory process.
• In the Dreaming state, the throat center is the place from which consciousness
operates (note that the throat chakra is often described as a creative center, and
that creativity is manifested, in part, as dream sequences).
• In the Deep Sleep state, awareness automatically operates from the space between
the breasts, the heart center.

Moving attention through three centers: Thus, in the practice of Yoga Nidra, one of the
very effective parts of the process is to bring attention systematically through the levels of
Waking and Dreaming, to the level of conscious Deep Sleep (Prajna) by moving attention
through those three centers (described later in the Methods part of this paper):

Systematic Inward Process to Yoga Nidra:

Waking > Dreaming > Conscious Deep Sleep

Eyebrow center > Throat > Space between Breasts

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Empty into the heart center: It is important to note that the question of chakra for Yoga
Nidra is an entirely different question of which center on which one focuses for Meditation.
One's predisposition at a personality level may be, for example, on feelings in the heart or
thoughts in the eyebrow center. For Meditation, one may follow that predisposition as the
space for focus. However, at the depth of the three levels of consciousness themselves, all
people are constructed the same way, and thus the space between the breasts is the space
for emptying into Yoga Nidra. It is the natural place where consciousness rests during Deep
Sleep. It is also worthy of note that, from whatever chakra one might be practicing
Meditation, there may come a moment, in a flash, that attention enters the subtle channel
called brahma nadi, which goes between the eyebrow center inward and upward towards
the crown chakra. This is sometimes mentioned in relation to a person seeing light at the
end of a tunnel. This process need not be confused with questions of ones predispositions
for Meditation, nor for emptying into the heart for Yoga Nidra.

Tantra and the three levels

Tripura: Tri means three, and pura means city. Tripura is the consciousness that operates
in the three cities of Waking, Dreaming, and Deep Sleep, as well as the Conscious,
Unconscious, and Subconscious aspects of mind. Sometimes
conceptualized as the divine feminine (Shakti), compared to the
divine masculine (Shiva), she permeates the three cities of the
Gross world, the Subtle plane, and the Causal reality. Tripura also
permeates the many other trinities such as the beingness inherent
in past, present and future. This is a Tantric rendering of the three
levels of consciousness mapped out by the OM Mantra symbol, and
its levels of Vaishvanara, Taijasa, and Prajna. Dedication, devotion,
love, and surrender into this creative source or divine Mother is one
of the finest aspects of Tantra as a direct route to Realization.
Some conceptualize Tripura as an anthropomorphic deity, while the
subtler practices are directed towards Tripura as formless, that fourth state beyond the
other three cities. The Bindu of Sri Yantra is the symbol of this highest transcendent Reality.
The quality of the three cities is an aspect of OM Mantra, Gayatri Mantra, and
Mahamrityunjaya Mantra.

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See also the articles:

Kundalini Awakening
Three Schools of Tantra
Bindu

The methods are many, and simple

From gross to subtle: There are many methods leading up to the point where you can
jump off into the state of Yoga Nidra. The idea of working with those preparatory methods is
that you start with your attention on the gross aspects of you being, such as the physical
body, then systematically move awareness inward to the subtler levels.

Progressive inner attention: For example, moving breath awareness up and down the
stream of light in the spine is subtler, deeper, more interior than moving inner awareness
through the physical parts of the body. Progressively, attention goes inward to that final,
inner place of jumping off into the stillness and silence of Yoga Nidra.

Many ways: So, for example, how many ways can you move awareness through the
physical body? Many! How many ways can you work with breath awareness? Many! How
many ways can you explore the subtler energy flows? Many!

Yoga Nidra is a state of consciousness,

while there are a variety of methods
used to attain that state.

State versus methods: The point, once again, is that while the various methods are
extremely useful in leading awareness subtler and subtler, Yoga Nidra itself is a state of
consciousness, not the methods that lead you to that state. Yoga Nidra is a state of
conscious Deep Sleep (Prajna).

Simple methods lead to emptying: Each of the various methods are also pretty simple,
in that they all involve the straightforward shifting of attention here and there, in ever
subtler ways. The difficulty, if it can be called a difficulty, is in the act of letting go itself, of
the determined, willful emptying that leads to Yoga Nidra. But that too comes with practice.

Universal: It is important to once again note that the state of Yoga Nidra is universal,
regardless of whether or not one has ever heard of it as the name Yoga Nidra. Yoga Nidra,
as such, has been known to the yogis for thousands of years, while some reports incorrectly
claim that Yoga Nidra was invented in the past few decades by a single modern teacher.

Yoga Nidra Methods of practice

Methods: Following are outlines and links to several methods of entering Yoga Nidra. The
details of the practices are on individual web pages so that these can be printed out for
easier review and practice. The lengths of the practices might vary from as little as 10-20
minutes, or as much as 50-60 minutes or more.

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Yoga Nidra is a state of consciousness,

not the methods that lead you to that state.

The state comes after the methods: As you review these methods and practice them,
remember that Yoga Nidra is the state of conscious Deep Sleep (Prajna) that comes after,
or as a result of the methods, by emptying the content of images and impressions. Also,
there is a guided Yoga Nidra CD available that is similar to Method #1. Or, you might wish
to use your own recorder to make a guided practice in your own voice.

Method: Involves these practices:

Method #1 • Complete relaxation
• 61-points
• Spinal breath
• Chakras awareness
• Yoga Nidra

Method #2 • Complete relaxation

• 61-points
• Elongated spinal breath
• Chakras awareness
• Yoga Nidra

Method #3 • 61-points
• Spinal breath
• Chakras
• Yoga Nidra

Method #4 • 61-points
• Yoga Nidra

Method #5 • Navel center and Spinal breath

• Yoga Nidra

Yoga Nidra begins

to come naturally

It starts to come naturally: When one’s whole life becomes one of Meditation, Yoga Nidra
begins to come naturally. The nature of daily sleep begins to change. It becomes more
conscious when one wants it to be so. Dreams are seen more vividly, and there is often a
natural sense of lying in bed sleeping, while still being awake. Awareness more easily goes
to the stillness and silence beyond those dreams, into conscious Deep Sleep.

Witnessing and determination: How does this happen, that Yoga Nidra comes naturally?
As you gradually gain more and more of a witnessing stance about everything external and

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internal, it becomes easier to set aside mental content with a simple act of determination,
sankalpa shakti. In a sense, you simply go there, emptying and entering Yoga Nidra.

See also the article:

Bindu: Pinnacle of Yoga, Vedanta and Tantra

Yoga Nidra and Mandukya Upanishad

The pinnacle of the wisdom of the ancient sages is contained in the terse twelve verses of
the Mandukya Upanishad, which outlines the philosophy and practices of the OM mantra. It
has been said that the juice of the Vedas is in the Upanishads, and the juice of the
Upanishads is in the Mandukya Upanishad.

Third level relates to Yoga Nidra: The third of the four levels of consciousness mapped
out in the Mandukya Upanishad is called Prajna, which is the level of Deep Sleep. This is the
domain of Yoga Nidra, which is conscious Deep Sleep.

See also these articles on the Levels of Consciousness:

OM and the Seven Levels of Consciousness
4 Levels and 3 Domains of Consciousness
Mandukya Upanishad

Verses 1-2 describe the Self and the Absolute.

Verses 3-7 explain the four levels of consciousness.
Verses 8-12 outline the four aspects of AUM.

The Self and the Absolute (1-2):

1) All is OM: Hari Om. The whole universe is the syllable Om. Following is the exposition of
Om. Everything that was, is, or will be is, in truth Om. All else which transcends time,
space, and causation is also Om.

2) Atman has Four Aspects: All of this, everywhere, is in truth Brahman, the Absolute
Reality. This very Self itself, Atman, is also Brahman, the Absolute Reality. This Atman or
Self has four aspects through which it operates.

Four Levels of Consciousness (3-7):

3) First is Waking / Gross: The first aspect of Atman is the Self in the Waking state,
Vaishvanara. In this first state, consciousness is turned outward to the external world.
Through its seven instruments and nineteen channels, it experiences the gross objects of
the phenomenal world.

4) Second is Dreaming / Subtle: The second aspect of Atman is the Self in the Dreaming
state, Taijasa. In this second state, consciousness is turned towards the inner world. It also
operates through seven instruments and nineteen channels, which engage the subtle
objects of the mental realm.

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5) Third is Deep Sleep / Causal: The third aspect of Atman is the Self operating in the
Deep Sleep state, Prajna. In this third state, there is neither the desire for any gross or
subtle object, nor any dream sequences. In Deep Sleep, all such experiences have receded
or merged into the ground of undifferentiated consciousness. Here, one is filled with the
experience of bliss, and can also find the way to clearer knowledge of the two preceding
states.
(This is the domain of Yoga Nidra, conscious Deep Sleep.)

Yoga Nidra - Conscious Deep Sleep:

6) Find the Experiencer: The one who experiences all of these states of consciousness is
the omniscient, indwelling source and director of all. This one is the womb out of which all
of the other emerge. All things originate from and dissolve back into this source.

7) The Fourth Aspect is Turiya: The fourth aspect of Atman or Self is Turiya, literally the
fourth. In this fourth state, consciousness is neither turned outward nor inward. Nor is it
both outward and inward; it is beyond both cognition and the absence of cognition. This
fourth state of Turiya cannot be experienced through the senses or known by comparison,
deductive reasoning or inference; it is indescribable, incomprehensible, and unthinkable
with the mind. This is Pure Consciousness itself. This is the real Self. It is within the
cessation of all phenomena. It is serene, tranquil, filled with bliss, and is one without
second. This is the real or true Self that is to be realized.

Four Aspects of AUM (8-12):

8) Those Four are the Same with "A-U-M" and Silence: That Om, though described as
having four states, is indivisible; it is pure Consciousness itself. That Consciousness is Om.
The three sounds A-U-M (ah, ou, mm) and the three letters A, U, M are identical with the
three states of Waking, Dreaming, and sleeping, and these three states are identical with
the three sounds and letters. The fourth state, Turiya is to be realized only in the silence
behind or beyond the other three.

9) The Sound "A" is Waking / Gross: Vaishvanara is the consciousness experienced

during the Waking state, and is A, the first letter of Om. That simple sound of A is first and
permeates all other sounds. One who is aware of this first level of reality has fulfillment of
all longings and is successful.

10) The Sound "U" is Dreaming / Subtle: Taijasa is the consciousness experienced
during the Dreaming state, and is U, the second letter of Om. This intermediate state
operates between the Waking and sleeping states, reflecting some qualities of the other
two. One who knows this subtler state is superior to others. For one who knows this,
knowers of Brahman, the Absolute Reality, will be born into his family.

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11) The Sound "M" is Deep Sleep / Causal: Prajna is the consciousness experienced
during the state of dreamless, Deep Sleep, and is M, the third letter of Om. It contains the
other two, and is that from which the other two emerge, and into they recede or merge. A
knower of this more subtle state can understand all within himself.
(This is the domain of Yoga Nidra, conscious Deep Sleep.)

Yoga Nidra - Conscious Deep Sleep:

Silence after "A-U-M" is the True Self: The fourth aspect is the soundless aspect of Om.
It is not utterable and is not comprehended through the senses or by the mind. With the
cessation of all phenomena, even of bliss, this soundless aspect becomes known. It is a
state of nondual (advaita) reality—one without a second. This fourth state, Turiya, is the
real Self or true Self. One with direct experience of this expands to Universal Consciousness.

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