Lección 1
Sleep as a Letting Go
The yogis took great care in preparing their bodies and minds for meditation and knew how to downshift their energy so they could turn fully inwards. We’ll begin this course by considering the similarities between the journey into meditation and our journey into sleep, so we can learn how to more easily prepare to let go of the external world each night. Note: There is no meditation practice in this lesson, as it simply creates the framework for the course.
Lección 2
Beyond Sleep with Yoga Nidra
In this session, we’ll explore Yoga Nidra as a way to let go of the tensions we’re carrying in the physical body. Yoga Nidra is becoming well known as a sleep meditation, and rightly so. But it has more to offer. The yogis view it as a journey through the koshas, granting us access to an embodied experience of the deepest layers of our being. While Yoga Nidra can help us fall asleep, it can also help us wake up.
Lección 3
The Power of the Mind
This session focuses on harnessing the power of the mind to create a felt sense of relaxation in the body, allowing us to move easily into sleep. But the technique we’ll practice, though deeply calming, has far greater potential. Through our embodied experience, we’ll begin to understand that what we think directly impacts what we feel – a revelation that, when internalized, can accelerate the processes of self-transformation, healing, and letting go.
Lección 4
Peaceful Vibrations
In this session, we’ll practice a yogic breathing technique that was first described in 14th century texts. You’ll learn how the breath can be used to quiet the mind and regulate the nervous system, creating a deep feeling of peace in the body that can help you navigate a stressful day and then fully settle in for a night of restful sleep.
Lección 5
From Effort to Ease
Today we’ll work with two powerful, profoundly simple practices that activate the parasympathetic nervous system – our relaxation response. These practices require a little bit of effort, but they bring about a deep sense of ease in both body and mind. We’ll begin by learning an accessible technique that psychologists use to treat anxiety and insomnia before exploring a foundational breathing practice that can quickly settle your energy throughout the day or late at night.
Lección 6
Be With What Is
So often in our lives, we believe that more effort will yield better results. But if you’ve struggled to fall asleep, you know that the more you try, the less sleep you’ll get. In this session, we will practice simply being with what is, gradually releasing any learned patterning that seeks to change the present moment. As we release this desire to change what is, we cultivate trust in the body’s wisdom. From here, we can easily access effortless sleep.
Lección 7
Quieting the Mind
In our journey towards sleep, a busy mind can be quite an obstacle. And usually, telling the mind to stop thinking does not work very well. In this session, we’ll explore mantra as the yogic solution to a ruminating mind. In Sanskrit, the word ‘mantra’ translates to ‘the force that liberates the mind from its bondage.’ Mantras are a simple and powerful tool to shift the mental energy without suppression, granting us access to a peaceful night of sleep.
Lección 8
The Energy Cleanse
Sometimes, sleep can be particularly elusive for reasons that we can’t quite pinpoint. Some nights, it feels as though we are holding on to the day, and some nights, it seems like the day is holding on to us. In this session, we’ll learn a simple, subtle practice drawn from the yogic tradition of energy healing that will help you journey into sleep with a clean and clear energy body – a hot shower for the soul.
Lección 9
The Cave of the Heart
The yogis say that when we rest deeply in the heart, the movement of the mind ceases and the world grows silent. In this session, we’ll explore our relationship to this innermost space, sometimes called our ‘sacred center.’ The world encourages us to live from the mind, but when you learn to access this ‘cave of the heart,’ you may discover a profound stillness and silence that has the potential to fundamentally transform your life – and your sleep – forever.
Lección 10
Integration and Review
For our final session, we’ll come full circle, recalling the embodied experience of the work we did together and reminding ourselves of the 'why' behind each practice. When we take the time to reflect on both methodology and theory, we build a deeper, more personal relationship to the tools we’ve learned, making it far more likely that we’ll integrate them fully into our daily lives and build a lasting pattern of deep, effortless sleep.
