Lição 1
Yoga Nidra Introduction
This session offers a gentle overview of Yoga Nidra as a practice of conscious rest and awareness. Rather than focusing on physical movement, this session introduces stillness as the primary doorway into nervous system regulation and meditative presence.
Participants are guided to understand how Yoga Nidra works by allowing the body to relax deeply while awareness remains awake and attentive. The emphasis is on safety, accessibility, and permission, there is nothing to perform, fix, or achieve.
This session sets the foundation for the course by clarifying expectations, normalizing common experiences such as mind wandering or falling asleep, and inviting curiosity rather than effort. It establishes Yoga Nidra as a supportive practice for stress, anxiety, and mental fatigue, while honoring each individual’s unique experience.
Lição 2
Foundation And Theory: How Stillness Supports The Nervous System
This session explores the foundational principles behind Yoga Nidra and how conscious stillness supports nervous system regulation. Rather than effort or control, Yoga Nidra works through awareness, permission, and gentle attention, allowing the body to shift naturally into a state of deep rest.
Participants are introduced to the idea that relaxation is not something that must be forced, but something that arises when the body feels safe and supported. The session explains how guided awareness, breath, and stillness help reduce stress responses and create internal stability.
This foundation clarifies that Yoga Nidra is not about eliminating thoughts or achieving a specific state. Experiences such as mind wandering, emotional shifts, or falling asleep are normalized as part of the process. The emphasis remains on noticing rather than evaluating, creating a supportive framework for the remainder of the course.
Lição 3
Nervous System Reset
In this session, we explore how Yoga Nidra helps the nervous system find safety, balance, and regulation. The practice invites the body and mind to slow down, release tension, and settle into a state of ease, allowing the nervous system to move out of survival mode and into rest and restoration.
You will be guided to notice sensations in the body, observe the breath, and cultivate awareness of areas where tension may be held. This process supports the nervous system in “coming home”, creating a sense of internal safety, stability, and grounded presence.
There is no expectation to do anything perfectly. Restlessness, wandering thoughts, or even sleep are all natural and valid experiences. The session emphasizes gentle observation and conscious relaxation, helping participants develop resilience, calm, and a deeper connection to their inner awareness.
By practicing in this way, the nervous system learns that stillness and rest are safe, accessible, and restorative. Over time, this deepens emotional regulation, mental clarity, and overall well-being.
Lição 4
Seated Embodied Awareness (Chair Yoga)
In this session, we explore seated Yoga Nidra-style practices to cultivate body awareness, comfort, and deep presence. Using a chair or seated support, participants are guided to notice how the body feels while remaining mostly still. Gentle, optional movements such as small shoulder rolls, neck stretches, or micro-adjustments may be suggested to release tension and enhance comfort, but the primary focus remains on awareness, breath, and stillness.
This practice emphasizes observing sensations in the body without judgment, noticing areas of tension or ease, and integrating gentle movement as needed to support relaxation. By staying present with the body in this way, participants deepen their connection to themselves, learn to move safely within stillness, and cultivate a sense of embodiment that complements meditation and Yoga Nidra practice.
As with all Yoga Nidra sessions, there are no right or wrong experiences. Mind wandering, restlessness, or falling asleep are all natural. The key is observing and allowing, creating a safe and restorative experience for both body and mind.
Lição 5
Heart Space: Releasing Old Patterns
In this session, we focus on the heart space as a center of awareness, healing, and conscious release. Yoga Nidra provides a safe environment to gently observe old habits, thought patterns, or emotional tensions that may be stored in the body or mind. Through guided attention and stillness, participants are invited to notice what arises in the heart space without judgment or effort.
The practice encourages letting go of what no longer serves you while simultaneously reclaiming the innate wisdom, compassion, and clarity that resides in the heart. Participants may visualize, sense, or simply be aware of energy or emotions in the chest, allowing them to move through and release habitual tensions or thought patterns.
Movement is optional and minimal, included only as gentle adjustments for comfort. The focus remains on inner awareness, breath, and presence, cultivating an experience of emotional clarity and internal calm.
As with all Yoga Nidra sessions, there are no right or wrong experiences. Noticing, releasing, resting, or even falling asleep are all valid aspects of the practice. The key is to remain present and compassionate with whatever arises.
Lição 6
Nervous System Reset + Gentle Micro-Movement
This session focuses on supporting the nervous system through subtle, gentle movement and stillness, creating an environment where the body and mind can reset and restore balance. Using small, optional movements such as micro-adjustments of the shoulders, neck, hands, or feet, participants can release tension while remaining deeply present and aware.
The emphasis is on noticing sensations, observing breath, and cultivating awareness of how small movements affect comfort, relaxation, and the body’s natural ability to self-regulate. This practice helps the nervous system “come home” to safety, fostering internal calm and emotional regulation without requiring any effortful physical activity.
Participants are encouraged to approach this practice with curiosity and compassion. Any experience, restlessness, shifts in breath, or falling asleep, is considered normal and valid. The focus is always on presence, awareness, and conscious relaxation, allowing the body and mind to integrate a deep sense of stillness while gently releasing tension.
Lição 7
Chair Yoga: Flow, Presence, And Gentle Movement
In this session, we explore a gentle, mindful flow using a chair as support, focusing on presence, awareness, and subtle movement. This is not an exercise-based yoga session, instead, the small, optional movements are designed to help the body remain comfortable, release tension, and deepen the connection between body and mind.
Participants may engage in slow, intentional movements such as shifting posture, gentle stretches of the arms, shoulders, neck, or spine, and mindful adjustments of the legs and feet. These movements are always optional and used only to enhance comfort, support alignment, and deepen embodied awareness.
The heart of the practice remains stillness, breath, and observation. Participants are encouraged to notice sensations, energy, or emotions that arise during these micro-movements, without judgment or expectation. As always, restlessness, wandering thoughts, or sleep are considered normal and valid experiences.
By combining gentle movement with mindful awareness, this session helps integrate stillness and flow, fostering a deeper sense of presence, groundedness, and nervous system balance.
Lição 8
Heart Space: Reclaiming Inner Wisdom
In this session, we return to the heart space to cultivate awareness, compassion, and inner guidance. Yoga Nidra provides a safe environment to explore the wisdom, clarity, and intelligence that resides within the heart, allowing participants to connect with their inner guidance while letting go of outdated patterns, self-judgments, or limiting beliefs.
Participants are invited to focus on sensations, breath, and subtle energetic awareness in the chest, noticing what arises without judgment or effort. Gentle, optional micro-movements may be offered to enhance comfort, but the emphasis remains on stillness, conscious awareness, and heart-centered integration.
Through this practice, the heart space becomes a center for emotional regulation, clarity, and presence. Participants may experience a sense of openness, compassion, and self-understanding, and are reminded that all experiences, including restlessness, wandering thoughts, or sleep are valid.
By cultivating awareness in the heart, participants are supported in reclaiming the wisdom and clarity already present within, fostering emotional balance and conscious integration.
Lição 9
Integration: Nervous System, Heart, And Body
In this session, we focus on integration, bringing together awareness of the nervous system, heart space, and body in a unified, conscious experience. Yoga Nidra guides participants to notice how the body, heart, and mind are interconnected, allowing sensations, emotions, and breath to be observed with clarity and compassion.
Gentle, optional micro-movements may be suggested to enhance comfort and support embodiment, but the emphasis remains on stillness, conscious presence, and awareness. Participants are encouraged to notice patterns of tension, areas of ease, and the natural flow of energy throughout the body, while also cultivating a sense of safety and inner stability.
This session supports the nervous system in consolidating the restorative effects of prior sessions, allowing the heart and body to integrate experiences of release, clarity, and calm. There are no right or wrong experiences; restlessness, mind wandering, or sleep are all natural and valid. The key is simply observing and allowing the connection between the nervous system, heart, and body to emerge.
Through this practice, participants begin to feel whole, grounded, and integrated, carrying this awareness into daily life.
Lição 10
Restorative Reset: Stress Recovery And Mental Health
This session focuses on deep restoration, nervous system reset, and mental health support. Yoga Nidra offers a safe, guided space where the body and mind can release accumulated stress and tension, promoting emotional balance, clarity, and overall well-being.
Participants are invited to rest fully while cultivating awareness of the breath, body, and heart space. Gentle, optional micro-movements may be suggested to enhance comfort, but the primary focus remains on stillness, presence, and conscious relaxation.
Through this practice, the nervous system is supported in moving from states of alertness or tension into restorative safety and equilibrium. Participants may notice sensations of ease, mental clarity, or emotional release. As always, mind wandering, restlessness, or falling asleep are considered normal and valid experiences.
This session emphasizes that restoration is not about effort or achievement, but about allowing the body and mind to fully reset, supporting both mental health and nervous system resilience.
Lição 11
Closing & Integration: Conscious Sleep And Summary
In this final session, we bring together all the practices from the course, allowing the body, heart, and mind to fully integrate the experiences of stillness, awareness, and conscious rest. Yoga Nidra guides participants into a state between wakefulness and sleep, often called yogic sleep, where the nervous system, heart space, and body are aligned in deep restoration.
This session invites reflection on the entire journey, noticing changes in the body, shifts in awareness, and emotional clarity that may have emerged. Gentle, optional micro-movements may be used to support comfort, but the emphasis remains on stillness, conscious presence, and integration.
Participants are encouraged to observe sensations, emotions, or thoughts without judgment, and to notice how the body and mind respond to deep rest and awareness. Falling asleep, restlessness, or wandering thoughts are all natural and valid experiences in Yoga Nidra.
By the end of this session, participants can carry the awareness, calm, and clarity cultivated over nine days into daily life. This session provides a sense of closure, embodiment, and conscious integration, honoring the journey and supporting continued rest, presence, and mental health beyond the practice.
