Yoga Nidra - Our Whole Nature

In this course you will receive a life tool that literally makes meditation easy. There is no steep learning curve, you just lie down and listen to an audio meditation or guide yourself.

It is intended for adults and young adults. It is ideal for beginners new to yoga nidra who would like to learn a simple practice that is easy to bring into their existing routines. It is also suitable for people who already enjoy practising yoga nidra and yoga nidra guides interested in a different approach. You are encouraged to become a journeyer and experimenter, to delve in and glean for yourself what works best for you.

You will learn that yoga nidra is an ancient and modern practice that unfolds in distinct elements or stages, each one builds on the last to completely relax the body and take the mind deeper.
In lessons 1-6 you will get to know and experience the main elements of Grounding, Sankalpa, Rotation, Breath Awareness, Pairs of Opposites, Visualization, (Sankalpa visited for a second time) and Externalization, a smooth transition back to daily life.
In the later lessons you will learn how to use yoga nidra for sleep, to relieve stress and anxiety, connect to your innately whole self and self-guide.

This is a very straightforward and practical course. It is also in-depth with full explanations of why yoga nidra works including an understanding of the nervous system, vagus nerves, relaxation response and brain waves as a way to understand and change your feelings, mood, mind states and deepen your consciousness.

Yoga Nidra tracks will be recommended at key points so that you can use them throughout the course to deepen your experience.

* If you suspect you have a sleep condition or depression, it is advisable to seek the advice and guidance of a sleep specialist, GP or health care professional you trust and who understands holistic approaches.

Leçon 1: Earthing The Body And Mind

In this lesson we focus on yoga nidra as a potent way to relax and rest. It covers the practicalities of how to prepare your room and yourself to maximise your comfort during a yoga nidra session. It also includes how you might adapt your posture if you have a long term condition or mobility issue. You will experience the first element called grounding and be introduced to a grounding sequence which we will use for the rest of the course.

Leçon 2: Sankalpa - Heartfelt Intention

In this lesson we explore the second element of yoga nidra called Sankalpa. We will look at what it means, with examples, and some different ways you can create a meaningful Sankalpa for yourself. You will experience how to use Sankalpa in a guided meditation. You will also learn why it is usually revisited twice and how it is different from making a resolution using willpower alone, because it engages the subconscious mind when you are in a deeply relaxed state.

Leçon 3: Rotation Of Consciousness

In the session we explore the third element of yoga nidra called rotation of consciousness or just rotation, a type of body scan where your mental awareness is guided around your body. We consider three aspects of doing a rotation - the starting points, the itineraries/pathways and the different ways you can land your attention at each body part. You will be invited to experience some small rotations using different approaches so that you can begin to decide what your own preferences are.

Leçon 4: Breath Awareness

The fourth element of yoga nidra is breath awareness in which you will learn the importance of breath and how it affects every aspect of our emotions and lives. You will understand that breath is both automatic and within our conscious control. As well as oxygen it brings in Prana - life force energy, into the body. You will experience two different breathing regulation exercises utilised in yoga Nidra - watching the breath without changing it, which deepens it naturally, and counting the breath down, which equalises it.

Leçon 5: Pairs Of Opposites And Visualization

In lesson five we will explore the fifth and six elements of yoga nidra - integration of pairs of opposites, in which your attention is guided to experience opposite sensations and emotions, and visualization which uses imagery to evoke emotions and memories and stimulate our imaginations. You will understand what their benefits and challenges are and examine what each one contributes to the yoga nidra experience. Space will be created for you to experience them directly.

Leçon 6: Externalization And Mid-Course Recap

We explore the seventh and final element of yoga nidra which is Externalization - how to emerge smoothly and safely from deep states. We also recap all the elements that make up a complete yoga nidra. This lesson is more theoretical than the previous ones. You will learn about the relaxation response, how your nervous system works and what brain waves are engaged during yoga nidra. It doesn’t include any experiential exercises but a full yoga nidra track in which you can experience all the elements together is recommended at the end of this lesson.

Leçon 7: Tired But Wired - Yoga Nidra As A Sleep Tool

We dedicate this lesson to sleep and a consideration of which day and night time habits and routines can be supportive for your sleep. One of the main reasons why yoga nidra is sought out, is that it is an incredibly effective sleep tool. This is also a theoretical lesson but three sleep tracks will be recommended at the end of the lesson.
*Although yoga Nidra can be very helpful for resetting sleep cycles, if you suspect you have a sleep condition such as sleep apnea, it is advisable to consult a sleep specialist or health care professional.

Leçon 8: Relief For Stress And Anxiety

In lesson eight we explore yoga nidra as a long term strategy and short term intervention for moderate stress and anxiety. You will learn that the vagus nerves control the 'rest-and-digest' part of the nervous system which induces tranquillity. You will experience short term interventions that externalize your attention away from stressful thoughts and can be regularly used in your daily life, either to diffuse anxiety or as preparation to settle yourself for your yoga nidra session. These exercises are: listening to sound, sounding the universal Om, as a way to stimulate the vagus nerves and lengthening your out-breath.

Leçon 9: A Satisfying Experience Of Depth And Wholeness

In this session we explore yoga nidra as an accessible way to experience deepened states of consciousness and have a satisfying experience of your innate wholeness. You will learn that the origins of yoga Nidra lie in Indian spirituality and that the journey inwards to ever more subtle states of inner experiencing was originally mapped in the Upanishads using the metaphor of the ‘five koshas,’ which are described as sheaths, layers or energy bodies.

Leçon 10: Going Forward- Self Guiding And The Yoga Nidra Sandwich Method

In this final session we explore how you can guide yourself without an audio track or device, enabling you to incorporate your own preferences and unique needs. You will gain the freedom and flexibility to use Yoga Nidra anywhere, at any time. It will personalise your experience of yoga nidra and help you understand it even more deeply. We will focus on rotation for this as it is the beating heart of yoga Nidra. The opportunity to create simple templates as a learning and memory aid will be part of the lesson and you will experience the Yoga Nidra Sandwich Method which provides very strong anchorage and is easy to do.

Reviews

Wonderful course! I have been doing yoga nidra for quite a while, mostly to supplement my sleep upon waking too early. So I am familiar with most of the techniques and patterns. But the explanations throughout this course have deepened my understanding and appreciation.

Amazing theoretical approach discovering all the steps in detail with a complete explanation helping to understand allnthe benefits of Yoga Nidra

I have been practicing yoga nidra for awhile and have taken different classes. This class provided a wonderful experience and deeper understanding of yoga nidra. Thank you for this excellent course and sharing your comprehensive knowledge and insight of this powerful meditation.

I learned so much! This is an excellent way of learning to understand each part of the yoga nidra experience and how to do it for one self. Excellent! Thank you!

Great course with a nice mix of theory and practice. As I am new to yoga nidra it was useful for me to be guided through the different ways of doing it and to understand what the effects are. I look forward to trying the self guidance when I can't sleep at night. Yoga nidra will be an important part of my meditation routine. Thank you for sharing you knowledge 😌🙏🏿💛.

Thank you for this beautiful course. I am a yoga and meditation teacher and also facilitate yoga nidra — and I really enjoyed and appreciated the simple, clear and concise — yet thorough! — way this incredible technique was shared. I gained a new understanding and appreciation of it all. Your expertise shines through. Beautiful calming voice too. Thankful. 😌🙏🏽🌺

Excellent! Real grounding in the practice. Thank you!

Exceptional knowledge of Yoga Nidra. The very best I have ever come across
Thank you

Calm, inviting facilitation. First time learning the ins and outs of yoga nidra, it's purpose, and specific techniques. One of my favorite courses. I will bookmark and possibly return to over and over. This course allowed me to harness my focus in the body and mind.

Perfect for what I am looking for to help enjoy my life

Lots and Lots of insights, knowledge and tips from the master to the disciple. Now I will work with all and try to integrate it in my Daily life.
I bow my head for your work. 🙏

This is my first introduction to yoga Nidra. At first I would relax so quickly fall asleep and wake after the lesson had finished. Following guidance from you, I listened to the course in an awake position to fully understand the process. This is the most effective meditation that I have experienced in many years.
You have such a calm voice and clear diction, that alone, is very soothing.
I shall continue to practice with you.
I have benefited hugely from this course I can’t recommend it enough.
Thank YOU so much 🙏

A truly wonderful teacher & a very interesting & informative, immersive & reflective course.
A great introduction to yoga nidra for those new to the practice, but also with plenty of depth for more experienced practitioners, like me, who wish to deepen their own practice & their understanding of yoga nidra and its many benefits.
Debra’s narrative style, pace of delivery and voice are so calming that you can’t help but leave each session feeling rested and restored and with some new insight or knowledge to take away with you.
I felt sad to come to the last session, but this actually turned out to be my favourite and created a natural and complete ending which left me feeling confident and empowered. Safe to say that I’ll be returning to the beginning of the course again very soon as I’m sure there is more to be gleaned from it. 🙏🏻

Thank you Deborah for sharing this wisdom! This course is beneficial!
🙏🏼 Namaste ! ✨💞💫

Excellent course! Thank you. Will go back and relisten as I always fell asleep half way through., 👍😘Especially liked lesson 7 and 10 for a self- guided nidra. ✨🧘‍♀️💐