Lesson 1
Understanding The Value Of Sleep
Learn about the advantages of a good nights sleep. Why do you need to sleep every night? How can sleep help us live our best life? Sleep has an enormous impact on both our physical, emotional and mental health. Sleeping well makes us more active, more productive and kinder to one another. Learn all of this and more in this lesson on the science of sleep.
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Lesson 2
Sleep Appreciation Meditation
In this bedtime meditation, we take a moment to become aware of the wonders of rest. We become mindful of the place that sleep and rest have in our lives, and give ourselves permission to rest, to sleep, to give our bodies what they need.
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Lesson 3
Biorhythm And Routine
How does your body know when it’s time to go to bed? We talk about the magic of the biological clock, the daily rhythm in your body that regulates when you sleep, wake, eat and are most active.
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Lesson 4
Feel The Rhythm Of Your Body
Often, we focus on what our body isn't, or what it could or should be. We try to push and pull on our bodies, to make them fit a certain idea, often without realising it. In this meditation, we’ll come into contact with the natural, automatic rhythm of your body and learn to trust it.
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Lesson 5
Timing Is Everything
How long am I supposed to sleep? What is a sleep cycle? How do I regulate my evening, morning and the rest of my day? This lesson answers all your questions about time and sleep.
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Lesson 6
Perfectionism Is The Enemy
Perfectionism is the enemy of a good night’s rest. If you only allow yourself to sleep when everything is done, everything is perfect, what happens to your mind? To your body?
Lesson 7
Mildness Meditation
Mildness is the counterbalancing force for perfectionism. In this meditation, we give ourselves permission to be mild, to let go of the push for perfection. We allow ourselves to be, just as we are.
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Lesson 8
Stress And Relaxation
What does it mean to be relaxed? In this lesson, we learn about stress and tension in the body and the mind, and, crucially, how we can get ourselves out of a state of tension and stress, and towards relaxation.
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Lesson 9
Relaxing With Your Body
In this exercise, we will relax using our bodies by means of a progressive muscle relaxation. We will tense and relax the major muscle groups in our bodies, one by one.
Lesson 10
Relaxing With Your Breath
Your breath is a wonderful tool to relax our bodies and minds. Slowing down the breath by consciously breathing is a shortcut to a more relaxed state. In this exercise, we will practice some breath work.
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Lesson 11
Relaxing With Your Mind
In this lesson, we practice concentration meditation, in the Zen tradition. We can use our thoughts to relax by focussing on one thing at a time. In this way, we can become still.
Lesson 12
Sleeprituals
You already know it, in the last 90 minutes before bed, you should put your screens aside. But why? And what can you do if you’re not “allowed” to watch television or scroll on your phone? You make a sleep ritual!
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Lesson 13
Bedtime Mindfulness
Mindfulness is an essential part of the evening ritual for many of us. With this evening meditation you can slow down your thoughts and prepare yourself for sleep.
Lesson 14
Falling Asleep And Worrying
You’ve finished your evening ritual, you did your best to relax, and then it’s time to go to sleep. Many of us are a little anxious to go to be, because we are convinced we are bad sleepers and our worries overcome us when we lie in bed. In this lesson, we learn how we can fall asleep smoothly without staring at the ceiling for hours.
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Lesson 15
Falling Asleep With A Bodyscan
When you have trouble falling asleep, a relaxation exercise can be a great way to let your thoughts float away. In this lesson, we’ll do a bodyscan. We become aware of all parts of our bodies, so the worry thoughts don’t even get a chance to keep you awake!
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Lesson 16
Falling Asleep With A Nature Visualisation
Another way to soften worrying thoughts, is to think about something else. In this lesson, I’ll bring you along in a nature fantasy. Go lie down, close your eyes, and let yourself be carried away.
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Lesson 17
Waking Up At Night
Waking up in the middle of the night is a well known problem. Whether you wake up to go to the bathroom or are awake in the night for other reasons, we’ll tackle it together in this lesson.
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Lesson 18
Falling Back Asleep With Relaxation
In this lesson, I’ll help you on your way back to sleep if you should wake up in the middle of the night. Get comfortable, pay attention to your breathing, and enjoy the right back into your dreams.
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Lesson 19
Dreams And Nightmares
Humans have been fascinated with dreams ever since Ancient Greece. In this lesson, we’ll separate fact from fiction, look at the hormonal and physiological realities of dreams and what they can tell us about the function of our nightly adventures.
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Lesson 20
Falling Back Asleep After A Nightmare
We all have nightmares sometimes, and sometimes these can be so vivid and heavy, that it can be hard to fall asleep again. In this relaxation exercise, we’ll calm our heart rate and breathing, and gently drift back off to sleep.
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Lesson 21
Morning Glory
Now we’ve dealt with your sleep, it’s time to transform the morning. Stop snoozing, befriend your alarm clock and the first hour of the day and wake up fresh! We’ll learn about the three essential parts of the perfect morning: light, nutrition and movement.
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Lesson 22
Start The Day With Gratitude
If you would like to incorporate meditation in your morning routine, gratitude is a good place to start. It will help you get excited for the day, get excited and feel appreciation for everything that will come towards you on this day.
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Lesson 23
All About Naps
Do you think you can't nap? Think again! Do you feel guilty when taking a nap? That’s not necessary at all. Naps are perfectly natural and an excellent addition to your nightly sleep. Learn how and when to take your best naps.
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Lesson 24
A Guided Nap - A Trainride Through Nature
In this guided lesson, we’ll nap together, relax our bodies and visualise a calm train ride that brings us to a new moment in time. You can set your alarm for either 20 minutes (a powernap) or 90 minutes for a full sleep cycle.
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Lesson 25
Movement And Sleep
We’ll learn about the connection between movement, sports, working out and sleep. Learn how and when to plan your workouts for optimal sleep. If you're starting from scratch, I have a step by step plan just for you.
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Lesson 26
Walking Meditation
Walking is an excellent place to start if you want to introduce more movement in your life. Walking helps your body and your mind, it gives us a mental boost and works to help calm us. This walking meditation helps you on your way.
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Lesson 27
Food And Sleep
Sleeping poorly can not only affect your appetite and satiation, what you eat during the day can also help or disrupt your sleep. Learn about the hunger hormone, cortisol levels and how to choose the best midnight snack.
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Lesson 28
Mindful Eating
We often eat on automatic pilot, we eat as fast as we can, between two tasks. In this exercise, we’ll learn to eat mindfully, we approach our food with all our senses and learn to truly enjoy it.
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Lesson 29
Rested In A Hectic World
Making time and space for sleep and rest in this hectic world is not simple. You’re going against the mass, the grain and cultural norms that want us to speed up. In this lesson, we’ll examine how you can have compassion for yourself and others, who might not agree with your new ideas and lifestyle.
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Lesson 30
A Lifetime Of Good Sleep
During this course, you have transformed. You learned all kinds of new information, new skills and new insight. So what now? How do you keep this up, how can you integrate this transformation into your daily life?
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