TRY MY FREE YOGA NIDRA FOR DEEP SLEEP TODAY!

MY LIVES CLASSES AND WORKSHOPS

I LOVE to teach LIVE yoga nidra classes and workshops. Resting in a group setting is such a healing, powerful experience.  In my classes and workshops, I always send my students a RECORDING of the meditation that we do together-- so check my class and workshop offerings on my home page. 

PRIVATE YOGA NIDRA SESSION WITH ME  (includes recording of the session)

I also offer private yoga nidra sessions (which can also be combined with reflexology or energy work). Session includes a recording of the session for you to practice with at home. 

Please go to my reflexology website Reflexology By Sarah to book a private session!

YOUR OWN PERSONALIZED YOGA NIDRA RECORDING

Let me create a yoga nidra recording that is personalized just for you--tailored specifically to your needs and preferences.  Click HERE to find out more.

RECOMMENDED FREE YOGA NIDRA RECORDINGS 

Most of us don't have daily access to live yoga nidra classes, so practicing with a recording is ideal.  There are so many amazing yoga nidra teachers from different yoga nidra lineages with recordings out there to explore.  Each one brings a slightly different emphasis or teaching style so you need to find out what resonates most with you. There are many factors to consider--the  sound of the teacher's voice, whether they incorporate music or not, the length, etc...-- when it comes to picking a recording that works for you.  It is a very personal decision.

That being said, here are a few free online yoga nidra meditations that I personally enjoy and maybe you will as well:

Karen Brody 

Daring to Rest Yoga Nidra: Relax and Restore (15 minutes)

**Karen also has many excellent nidra recordings for purchase here**

Molly Birkhom 

 I-Rest Yoga Nidra for Healing Trauma (35 minutes)

Kamini Desai/Amrit Institute

I AM Yoga Nidra: Witness and Let Go (24 minutes)

Jennifer Piercy

Yoga Nidra for Sleep (22 minutes)

• Find a comfortable place to lie down-- yoga mat, couch, or bed.

• Consider making a cozy “rest cave’” where you practice every time.

• Turn off all distractions (turn your phone on the "do not disturb" mode).

• Lie down on your back in savasana (corpse pose) or on your side. You can even practice sitting up if lying down in uncomfortable.

• If your back is tight, place a bolster, blanket, or pillow under your legs.

• Separate your legs and let  your ankles gently roll out. 

• Place your arms by your side with the palms facing upward if that feels comfortable to you.

• Consider a pillow under your head and an eye pillow to block out the light.

• Cover yourself with a blanket or two as your body temperature will drop during the practice.

• Try not to move during the practice to give your nervous system a break (of course, move if you have to or if you are uncomfortable).

• Make sure you have your intention/sankalpa ready in your mind.

• Remember that all you have to "do" is relax and listen to the voice. 

• If you are distracted by thoughts, gently bring your attention back to the voice.

• It is common for your stomach to start making loud gurgling or digestive noises.  This is a great sign that your body is switching into the parasympathetic nervous system or "rest and digest" mode versus "fight or flight" mode.

• There is no right or wrong way to practice yoga nidra meditation.  Everyone’s experience is different.

• It is common to fall asleep during the practice (especially for beginners or if you are exhausted) or feel like you are moving in and out of consciousness. Regardless of whether you remember the the whole meditation or not, you will still benefit from the practice.

• In yoga nidra, we are exploring your inner world and as a result, sometimes uncomfortable emotions or feelings can arise. Know that you can always come out of the practice if you need to.

• One should proceed with caution if you have a history of PTSD, trauma, or mental illness. 

• The teacher is just a guide and is holding a safe space for you to practice. They are not not trying to fix or heal you.  Everyone is on a personal journey and everyone’s experience with yoga nidra is different.

• How often should you practice?  This is completely up to you and really depends on what you can commit to weekly. Of course, a daily practice is ideal but even once a week is beneficial.  Like any form of meditation, the more you practice, the more you will benefit.