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EmoYoga Nidra
EMOYOGA NIDRA (Updated)
The Emoyoga Nidra is based on the Yoga Nidra (Yogic Sleep) developed in the early 1940's by Swami Satyanda Saraswati from the tantric practice of Nyasa. This process utilizes vagel response, left nasal dominance breathwork, and present day techniques for developing rapid relaxation and couples it with the traditional practice of Yoga Nidra. Emoyoga Nidra is an open doorway to our unconscious processes. "Body asleep, mind awake."
(c) Steve Mensing
***Warning: Folks with a history of mental illness, severe trauma, or panic are urged not to use this process without a therapist. If you decide to use this process you will agree to absolve the webmasters, the server, Steve Mensing, and Emoclear.com of any responsibility for either the application or misapplication of this process. Within any mental process is the possibility that someone could experience discomfort. So proceed with this warning. ***
EMOYOGA NIDRA
(1) PRELIMINARIES: Spend several minutes stretching your major body parts.
(2) ASSUME A CORPSE POSE, FILL YOUR MOUTH COMPLETELY WITH SALIVA, AND PERFORM LEFT NASAL DOMINANCE BREATHING: Go to a darkened room. Lay flat on your back with your arms away from your sides. Spread your fingers slightly apart and turn your palms upwards. Briefly imagine biting into a lemon slice. Allow your mouth to completely fill with saliva so your tongue is covered. Gently pinch your right nostril shut and breathe deeply and fully through your left nostril only for 12 inhalations and exhalations. When you are finished, withdraw your finger from your nose. Breathe comfortably and at a moderate pace though both nostrils.
(3) CLOSE YOUR EYES AND PEER UPWARDS THROUGH THE MIDDLE OF YOUR FOREHEAD FOR 8 SECONDS BEFORE YOU LET YOUR JAW SAG, YOUR TONGUE FULLY RELAX, AND YOUR FACE DROOP: Close your eyes and peer upward through the middle of your forehead for 8 seconds before you let your jaw sag, your tongue fully relax, and your face droop.
(4) FLEX, RELAX, AND FEEL THE FOLLOWING:
-All the toes on the right foot
-All the toes on the left foot.
-Right ankle.
-Left ankle.
-Right leg.
-Left leg.
-Roll hips from left to right.
-Lower part of body.
-Fingers, wrists, and shoulders.
-Keeping head and hips on the floor, lift chest comfortably up and down.
-Roll your head from left to right. Then keep head comfortably straight.
-Relax your upper body.
(5) ROTATION OF AWARENESS:
Bring your relaxed attention to the following body parts:
Starting with the left side first.
Left toes one by one, from the smallest to the largest.
Side of your foot.
Sole of foot.
The heel, ankle, top of foot, and lots of toes.
Knee cap, thigh, back of knee.
Pelvis, muscles, bones, and ligaments.
[Repeat going down the right side the same way]
Right toes one by one, from the smallest to the largest.
Side of your foot.
Sole of foot.
The heel, ankle, top of foot, and lots of toes.
Knee cap, thigh, back of knee.
Pelvis, muscles, bones, and ligaments.
Bring your awareness to the rise and fall of your abdomen.
Pay relaxed and open attention to the colon, bladder, genitals, intestines.
Spleen on lower left.
Liver on the upper right.
Pancreas.
Stomach.
Buttocks
Lower back.
Go up and down the spine, experiencing the discs and joints.
Pay attention to the up and down motion of the chest.
Left, then right lung.
Bronchial tube.
Inner throat.
Feel the heartbeat region.
Left kidney, right kidney.
Fingers of the left hand from the little finger to the thumb.
Palms up and pay attention to the area from the wrist to the elbow and out to the fingers.
Repeat with your opposite arm.
Throat and neck.
Back of your head.
Jaws, cheeks, chin, lips, nose.
Inside your nose and mouth.
Left eyelid. Inside of left eye.
Your right eye.
Left and right eyebrows.
Forehead.
Left and right ankle.
Left ear.
Inside left ear.
Right ear. Inside right ear.
Top of your head, scalp.
Feel your whole body at once.
Label it my body and observe it.
(5) POLARITIES.
Feel both sides of the upcoming polarities. Feel the feelings in your body after each polarity is stated alound:
Wholeness and emptiness
Peace and anger.
Being and no being.
Secure and insecure.
Love and emptiness.
When the exercise is completed, ground yourself fully in your body by feeling your feelings. See "The Grounding Exercise" on the process page.
Take care, Steve.