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PART II ( YOGA NIDRA WITH SANKALPAM ) I.E WITH WILLL
Lie down flat and imagine they way I told you imagine a Xerox copy of the body coming out . Imagine this 5 times . Now u will feel that your body has become light like cotton. Now Imagine a Light between the two eyes. Take this light to the top of the head slowly as if you would use a torch while walking. Now come to the back of the neck ( Vishudha Chakram ) Now take this light from there on top of the spinal cord . See all the nerves passing through the spinal cord ( Central Nervous System ) . Go to the Tip of the spinal cord ( Mooladhara ) where you can see a triangle shaped bone. Then come back to the back of the neck . Take the light to the right shoulder , see the ball and socket Joint and then to the elbow and to the right hand . See all the five fingers and bring back the light to the elbow again and to the shoulder. Now take this light to the backside to the hip joint see the hip joint and take it down further to the knee cap , ankle and the foot. Now bring back the light to the right knee back to the hip and back to the shoulder. Now take this light to the left side .See the left shoulder , left elbow, left hand and bring it back the same way u went. Now go down to the right hip and to the right knee cap to the right foot and after seeing the foot bring it back to the knee and the hip to the top of the left shoulder and to the back of the neck . Now leave this Light ( Sankalpam) and go into a sleep. Each organ u have to see it for one minute i.e. spinal cord, right hand , right leg, left hand ,left leg. So thats about 5 mints.

	Manoyogasadhana Notes
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PART I ( Prananavam ) Chant AAAAAAAUUUUUUUUUUUMMMOOOOOOPHHHHHHHHHHHHHHHHHHHHHHHHHHHH From the bottom of your stomach . Remove the entire air from the stomach and take it inside as u blow the air out. It should almost touch the spinal cord. Bend your neck a little so that your chin will touch your chest. By doing this you will be closing your wind pipe by locking the voice box. Then with hold your breath as long as you can .When you can hold no more bring back your head to normal state and breath normally. Relax for 4 mints. Now Chanting of Aum will take about 25 Seconds withholding the breath will be about 10 seconds. So thats about half a minute. Initially you will be able to do only this much . But as time goes by you will be able to chant aum for about 40 seconds and withhold breath for about 20 seconds . so that s about a minute. Then you relax for about 4 mints. This is done to facilitate the intestines to come back to their normal position since they expand a lot during this chanting. Now when you relax please keep your mind absolutely free from any thoughts . No imagination of any God., Guru,Angel,Place of worship or chanting of any mantra or counting during relaxing. Just keep it blank. Initially u will get a lot of thoughts but dont worry they will subside and u will be thoughtless as time goes by . So one pranavam is about 5 mints ( Chanting, withholding .relaxing ) . Like this u have to do 5 Prananvams i.e. 5 x 5 mints =25 minutes. Sit in Padmasan as shown below
		PART II ( YOGA NIDRA WITH SANKALPAM ) I.E WITH WILLL Lie down flat and imagine they way I told you imagine a Xerox copy of the body coming out . Imagine this 5 times . Now u will feel that your body has become light like cotton. Now Imagine a Light between the two eyes. Take this light to the top of the head slowly as if you would use a torch while walking. Now come to the back of the neck ( Vishudha Chakram ) Now take this light from there on top of the spinal cord . See all the nerves passing through the spinal cord ( Central Nervous System ) . Go to the Tip of the spinal cord ( Mooladhara ) where you can see a triangle shaped bone. Then come back to the back of the neck . Take the light to the right shoulder , see the ball and socket Joint and then to the elbow and to the right hand . See all the five fingers and bring back the light to the elbow again and to the shoulder. Now take this light to the backside to the hip joint see the hip joint and take it down further to the knee cap , ankle and the foot. Now bring back the light to the right knee back to the hip and back to the shoulder. Now take this light to the left side .See the left shoulder , left elbow, left hand and bring it back the same way u went. Now go down to the right hip and to the right knee cap to the right foot and after seeing the foot bring it back to the knee and the hip to the top of the left shoulder and to the back of the neck . Now leave this Light ( Sankalpam) and go into a sleep. Each organ u have to see it for one minute i.e. spinal cord, right hand , right leg, left hand ,left leg. So thats about 5 mints.
PART III ( YOGA NIDRA WITHOUT SANKALPAM ) i.e. Without light. When you leave the light you go into sleep . Now u will go into a super conscious sleep wherein u can hear all the noises by your side yet you will be in deep sleep. Its said that 30 mints Yoga Nidra of this type is equal to 4 hours of normal sleep. You will be able to hear your own snoring and people will think that you are in a deep sleep. Your whole body is relaxing and during this time that the cosmic energy enters your body and make it more rejuvenated and removes all negative forces. So this completes the Sadhana 1. Pranavam = 25 Mints 2. Yoganidra = 5 mints 3. Yoga Nidra = 25 mints So thats about one hour. I hope you have now understood most of the points. Here are some of the things you need to do and shouldnt do 1. Since this Mano Yoga generates a lot of Yogic heat , its advisable to drink at least 6 Liters of water per day . 2. Do this Sadhana during the Brahma Muhurtham i.e. during 4.00 a.m. to 6 .00 a.m. and during 5 p.m. to 7 p.m. . But in case you cant during this time u may do it later too. 3. Keep a gap of 6 hours between meals before you do this Sadhana. 4. Do not use pillow during sleep 5. Always sit on a mat or a thin carpet while doing this Sadhana. 6. Do not Over do the Sadhana since it may cause a lot of heat and constipation due to overdoing. 7. Please do not open the eyes while doing this Sadhana for the entire one hour since all the Yogic Energy is stored in between our eye brows .( Very IMP ) 8. Do not think of any image , any god or any mantra during relaxation , yoga nidra. 9. Women should not do this Practise during their menses , and during advance pregnency. This is a 90 day course and the above method of doing the sadhana shall be continued for about 20 days.After 20 days there is a slight change and we will tell u how to do it on completion of the same.