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Practical Manual

Practical 33

Meditation

According to yogic concept, meditation is a state of mind and consciousness
in which there is alertness, dynamism of mind and senses and total concentration.
Note
Aim

After completion of this practical you will be able to perform and demonstrate
Yoga Nidra in appropriate manner.

Requirements

• Yoga Mat – 1

• To cover thin sheet etc. - 1

Preparation of Yoga Classroom

• The room should be clean and well ventilated.

Preparation of the Practitioner:

• Wear comfortable, light, cotton clothes.

• Remove accessories like spectacles, wrist watch, belt etc. before practice.

Method

1. Take deep breath during Shavasana and feel the peace in entire body. Feel
relaxationin the body while exhaling.
2. Take your consciousness to various body parts when their name is called.
Remember that there should be no tension and movement in your body.

3. Take your focus to right big toe, then to second, third, fourth and fifth toe and
move your consciousness later to sole, ankle, calf, shin, knee, thigh etc. in
order.

4. Similarly do with left leg. Later take your consciousness to the parts of right
and left hands.
5. After legs and hands, concentrate on trunk and later on your entire face. We
call this Nyasa practice or body visualisation.

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