Discover Your Inner Sanctuary Through Yoga Nidra

This course will offer you a deeper understanding and practical experience of the ancient spiritual tradition of yoga nidra. One of the best things about yoga nidra is you get to lie down, and one of the hardest things about traditional meditation is finding a comfortable seat. It’s challenging to relax when sitting, and when you can’t relax, it’s very difficult to move your attention inside. You simply focus too much on finding comfort and ease. Over the next 10 sessions, Birgitte will guide you step by step on a journey through the various systematic meditations of yoga nidra. We will explore the different layers of our body - the physical and more subtle layers - ultimately with the question in mind: Who am I? Who am I beyond my body, my thoughts, my emotions? Who am I apart from what I do and what I have? Most of us have busy lives and perhaps experience stimulation overload. In a fast paced world we can start to feel separate and disconnected not only from others, but also ourselves. The practice of yoga nidra serves as the perfect antidote to our feeling of separateness. It brings us back to wholeness. Join Birgitte on this inner journey and let the practice of yoga nidra be your lifelong companion.

Leçon 1: An Introduction To Yoga Nidra

In this first step to our inner journey, we will define yoga nidra (also called yogic sleep), its benefits, and what happens to the body when we engage in yoga nidra. We will also discuss in brief what a sankalpa is. To help put what we've learned into practice, we will embark on a body sensing practice.

Leçon 2: Annamaya Kosha

Today, you will be introduced to the koshas, a Sanskrit word that means sheaths, or layer of our being. We will discuss in detail Annamaya Kosha - the outermost layer of our being - and how it relates to yoga nidra. You will be guided in a progressive muscle relaxation (PMR) exercise, followed by a more comprehensive body sensing session. As this is a longer practice, it might be best to lie down, with a pillow underneath your pillow or neck.

Leçon 3: Pranamaya Kosha

We will discover the pranamaya kosha, the second and more subtle layer of your being - the energetic layer - and how it relates to yoga nidra. We will explore diaphragmatic breathing and perform a breathing exercise. Your body might cool down, so it would be a good idea to cover up with a blanket.

Leçon 4: Manomaya Kosha

We delve into the Manomaya Kosha, the third layer of our mind or mental body, which consists of thoughts, judgments, and emotions. It functions to take in information through the senses. In meditation, we refer to this part of the mind as the “monkey mind”. We will talk about how we can use the practice of yoga nidra to support this sheath.

Leçon 5: Vijnanamaya Kosha

We will learn about the Vijnanamaya Kosha, the fourth layer or the wisdom layer. This gives us a clearer picture by allowing us to discern and understand better. To put your learning to practice, you will be guided to 31-point meditation.

Leçon 6: Anandamaya Kosha

In this session, you will discover the Anandamaya Kosha, the fifth layer of your being. This is the most subtle, innermost layer of being. It is the body of joy, compassion, and love, and is responsible for the feeling of unconditional love and unity. When we arrive here, we might feel like we belong and just returned back home. We feel a reconnection with the world around us. This feeling is already within us. We just have to go back.

Leçon 7: Sankalpa & Using Intentions In Yoga Nidra

Today we will understand the concept of sankalpa - an intention formed by the mind or heart - and how to use intentions and affirmations in yoga nidra practice. It’s similar to planting a seed - that is intention, or your deepest, heartfelt desire. The yoga nidra practice we will explore today is called the 61-point meditation, a Himalayan tradition.

Leçon 8: Aum

In this session, we will learn about the different states of consciousness and how they relate to “Aum” in yoga nidra. Aum is the primordial sound of the creation of the universe. When chanted, this 4,000-year old chant can evoke the sense of interconnectedness. Afterwards, we will do a 10-minute practice.

Leçon 9: So Hum Mantra

In this session, we will explore the So Hum mantra and diving even deeper into the four states of consciousness. As we go through the layers of the body, we will silently chant the So Hum mantra, which means “I am That” - “That” meaning universal consciousness.

Leçon 10: Bringing All We've Learned Together

In our last session, we will incorporate some of the teachings from our prior sessions. You will also be guided in a longer nidra practice. May this course guide you to continue on this very special path.

Reviews

Amazing and enlightening course. Birgitte is a great teacher and covered a lot - without overloading. I believe I have benefited so much and it has given me inspiration to learn more on the pracitce of yoga nidra. Thank you

I will repeat this course again. 🙏🏻🙏🏻 so much to learn and practice.

Lovely, lovely class. I’ve been doing yoga nidra for a while but I learned a lot here.

A great introduction to Yoga Nidra. I experienced deep relaxation without falling asleep, a new experience me. I shall be doing more of this. Thank you.

I do practice yoga nidra for a long time now but there is always something new to learn 🙏🙏🙏

Excellent course. I will retake the course and use some of the sessions in my regular practice. 🙏

I found this course extremely interesting and helpful in expanding my knowledge of yoga nidra. The meditations were all lovely and restful. I will be doing the course again. Thank you for your work.

I listen to pieces again and again. I have yet to stay awake for the entire session.

Excellent! A really helpful course!
Thank you 🙏🏽

A very well paced and informed course, many thanks 🙏🏻 May you enjoy a beautiful day ✨ Namaste 🙏🏻

Love this course! Wonderful to play with Yoga Nidra.

Thank you Birgitte, this course took me deep into several meditation states, allowing me to rest and explore my inner purpose and connections. I found the process extremely fascinating and enlightening.

Thank you for you gentle and patient guidance.

This is a course that open the way of the knowledge to practice yoga nidra. To become more calm, more focus and also to sleep better.
Thanks 🙏🏽

Clear, informative, well-balanced, and beautifully presented. Thank you for a superb course. 🧚‍♀️

Learned a ton. Will be repeating this one for sure!

This was such a wonderful course. Thank you for your gentle and calm guidance through the practice of Yoga Nidra.

This course helped me sleep better, connect with myself and I plan on doing more Yoga Nidra meditation. Thank for such a beautiful course!!

One of the best courses I’ve taken on Insight Timer. I hope a follow-up course is coming soon. Thank you for an amazing opportunity to deepen my meditation practice!

A really lovely course. I shall listen again and continue with yoga nidra. With thanks and metta

I am sad this course is over, but it has inspired me to do it again and also explore becoming an instructor. I completed the last lesson and went into a deep sleep, surprised it was over so quickly. Yoga Nidra led me to yoga, and then to this course to learn more. It has been a magical three months of exploration and evolution. I look forward to trying out your yoga videos and longer Yoga Nidra file. Namaste!