Guided Yoga Nidra Practice
This 61 Points With Rose Light Yoga Nidra practice was taught to me by my teacher, Tracee Stanley during my Yoga Nidra teacher training in 2021. This has been a transformative practice for me and I am thrilled to share it with you! This powerful meditation has even greater benefits when practiced regularly, over time. Consider trying this practice every day for 30 days! This is a wonderful practice to do first thing in the morning or before bed at night. This practice is intended to be done lying down with lots of props to support your body. You may consider putting pillows behind the back of your knees and extra support behind your shoulders, neck, and head. Take a few minuites after the practice to journal your thoughts. Enjoy!
Progressive Exhale Breath
Anytime we focus on lengthening our exhale breath, we help cue to the brain and nervous system that we are safe. If we have time to take long, slow, rhythmic breaths our brain assumes that it is safe to relax and we stimulate the para-sympathetic nervous system (the relaxation response). Approach this practice with some compassionate, friendly curiosity as you explore your maximum exhale capacity and notice how your body and mind respond to the practice.
Two Part Exhale Breath Practice
This is a great breath practice to do after the Progressive Exhale Breath. After you build your exhale capacity with the Progressive Exhale Breath Practice above, you can practice adding some holds during and after the exhale. This Two Part Exhale Breath Practice can be great for those us with busy and distracted minds because it requires some focus. You will be invited to practice relaxing the body in the hold after the breath. This is a great practice to do lying down but can also be done seated. This practice can gently promote emotional digestion and you are encouraged to journal afterwards.
4 Part Somatic Check In
This is is a beautiful guided meditation that can be done daily. This practice can be especially transformative when practiced during transitions throughout your day; after work before you begin your next activity, before work, as soon as you wake up, before bed. You will be invited to connect with the wisdom of your body and listen for what it needs. You are encouraged to journal after this practice as well!