The Pagan Heart Tools of the Trade

April 2005 Issue

Working with Energy: Yogic Nidra By Catherine M.     With the meditation and Chakra work, while the benefits are indeed appealing, the initial time required to get started can seem daunting. It becomes, at times, a matter of "wonderful concept, but not enough time and energy to get started now." The topic for this month is yogic sleep, otherwise known as Yogic Nidra. Yogic sleep is a natural flow on from the practice of yoga itself. The art, or science, of yoga is one that focuses upon the perfection of breath, posture, movement, and meditation to create a harmony of body and mind. This harmony leads to a full-body improvement in health, mental well-being, and general contentment. Engaging in yoga does, naturally, take time. A minimum 30 minute work-out a day is recommended if you intend to incorporate it into your life. As a mother of active twin toddlers, I can attest to the complex maneuverings to get enough time and peace to take up yoga. I managed it by letting my girls work out alongside me, but that's not necessarily ideal for every one. I cannot recommend strongly enough finding the time to take up yoga or some other 30 minute exercise - even a walk through the park pushing the stroller. It makes a big difference, and it is very beneficial on a spiritual and magical level. The energy within us is constantly flowing in and out of our bodies - like streams of water into and out of a lake. The water flowing into the lake is clean, pure, and fresh. Depending upon the lake, however, what flows out is not always as enticing. Lakes can stagnate. So too the energy within our bodies. The combination of breath and motion increase the motion of that energy within us. Prepare yourself for bed, and then lie down and get comfortable. You can do this in bed itself, or on the floor with a pillow for your head. Lying on your back, let your arms and legs extend naturally - palms up, feet relaxed. Close your eyes and focus upon the intent to "feel your body". Start breathing consciously - deep and slow inhalation, slight pause, long slow exhalation, slight pause, repeat. Staring with the right side work your way through your body focusing upon each part individually - do not spend any length of time on the parts, naming and thinking of how they feel "now" is enough. Right fingers (one-by-one), palm, back of hand, wrist, forearm, elbow, upper arm, shoulder, neck, each part of the face, scalp, ears, throat, left shoulder, upper arm, elbow, forearm, wrist, back of hand, palm, fingers, chest, rib cage, abdomen, upper back, waist, stomach, left buttock, left thigh, knee, calf, shin, ankle, sole, toes, top of foot, top of right foot, toes, sole, ankle, shin, calf, knee, thigh, right buttock, groin Be aware of the whole body. If you find that your body awareness feels "incomplete" and you are not fully relaxed, repeat the rotation through the parts of the body, but tense the part as you think on it. Continue conscious breathing while you do this. Finish with the whole-body awareness. Be conscious of your body and the space it is lying within. The texture beneath you. The weight of your clothes. The air moving over your skin. Then return to the focus upon your body - the feel of your heartbeat and the sensation of breathing. Feel the stillness within you - utter relaxation. Continue conscious breathing for as long as you feel the need to maintain this meditation. If you do this before bed, it is a great way to slip into sleep. Otherwise, when you are ready, start to focus upon external stimuli once more and mentally bring yourself back into awareness of ordinary consciousness. If you find it difficult initially to block out the world - the sounds intrude - try playing a cd. Tibetan chanting, relaxation music, alpha state music, yoga sounds, or recordings of nature (such as the ocean or waterfalls) will help. Play it just loud enough to veil the outside sounds. If you need to limit the yogic sleep due to other commitments, set a timer - something peaceful - as it can be difficult to track time passing while meditating like this. If you find it difficult to calm your mind as you start, try running the Dancing Fingers Mudra a few times as you start your body awareness routine. The wonderful thing about yogic sleep is that every one minute spent in it equals at the least a minute of actual sleep - as you get more practiced, you will find that half an hour of yogic sleep leaves you as refreshed as a good couple of hours of deep restful sleep. And it increases the benefits and quality of your regular sleep. For any sleep deprived parent, student, or worker bee that is a blessing. It increases mental alertness and recall as well. So why not start tonight? Go to bed and do some Yoga Nidra until you fall asleep.     Simple Yoga Asanas Asanas are exercises. Here are a number of very simple and quick ones you can perform when first awakening, or at any time during the day, to increase your energy and boost your body's coping mechanisms. Don't be fooled by how plain and easy they seem - they are a powerful tool to helping your body and energy align and remain in balance. They stimulate acupressure points which in turn affect the flow of energy through every part of your body.     Sit on your bottom, legs bent and feet pulled up so the soles touch. Your knees should be relaxed, falling out to touch the ground (or as close as is comfortable if you are not very flexible). Place each palm upon the corresponding ankle (right and right, left and left), hold and then sway slowly forwards at the waist and backwards. Imagine you are a reed dipping in the breeze. Try to keep the motion even, smooth and slow - forwards as you breathe in through your nose, back as you exhale through your mouth. Repeat 4 to 10 times.     Tuck your legs beneath you, buttocks resting on heels, feet laying flat. Place your palms upon the corresponding knees and resume swaying in time to your breathe - again, up to 10 times.     Remaining sitting on your legs, lace your fingers together behind your neck, lightly cupping your neck for support. Begin to sway from side to side, breathing in as you dip, out as you return upright. Each pair of dips left and right counts as 1. Repeat 4 to 10 times. Try to dip as far down as you can go - if it is more comfortable, sit cross-legged.     Return to an upright position, allow your hands to rest at your sides and slowly swivle your head to look back over first one shoulder and then the other. Do this twice, breathing in as you turn your head back, and out as you return to face forwards.     Roll your shoulders forwards a few times, backwards a few times, and then in opposition as if swimming freestyle. Finish by tugging on all the edges of each ear. Your ears contain acupressure points that access the entire body. This exercise enhances your body's internal awareness of itself and its sense of complete connection.

Secondary article for April - To Follow A Dream   

Secondary article for April - Tools in Pagan Ritual   

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