How To Sleep Effortlessly

4.7

10 daagse cursus

How To Sleep Effortlessly

Door Hilary Jackendoff

Wat je zal leren

In this 10-day course, you'll be invited to explore sleep as a letting go of the external world - an effortless journey inward. And any journey worth taking requires a little preparation. As you move through this course, Hilary will balance meditation theory and practice, guiding you through a range of techniques, primarily from the yogic tradition, to prepare for sleep, downshift your nervous system and teach you to easily let go of whatever tensions you may be carrying in your heart, mind, or body.

Hilary Jackendoff

Los Angeles

Hilary Jackendoff is a New Jersey born, ashram-trained Yoga Nidra and meditation teacher. She began studying Tantric Yoga in 2008 and spent two years formally training while living at an ashram in Australia. Hilary is a senior teacher at The DEN Meditation in Los Angeles, where she co-created the studio’s Meditation Teacher Training program....

Les 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.

Les 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.

Les 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.

Les 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.

Les 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.

Les 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.

Les 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.

Les 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.

Les 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.

Les 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.

Recente Beoordelingen

4.73

735

Eva

December 3, 2024

Very helpful and very lovingly guided! I immediately fell asleep way quicker and sleep better throughout the night. Even though I used to already use sleep meditations, this really changed the game for me. Also the first tome that I could actually observe my natural breathing instead of controlling it. I would definitely recommend this course to...

Wendy

November 28, 2024

Absolutely beautiful. Great tools and soothing voice 🙏♥️

Faith

September 19, 2024

Helped me to quieten the monkey mind and release tension in my body before sleeping. I still need to practice the methods and meditations so will repeat the course as I found it so helpful.

Lucy

August 4, 2024

Loved this course - heartfelt guidance and simple yet profound techniques. It’s given me, someone who’s suffered with insomnia all of my adult life, hope. So thank you ♥️🙏

MaryAnn

May 14, 2024

Thank you for this informative course. I will listen again to help make them a natural part of relaxing to sleep. Thank you 🙏 ❤️

Ann

November 22, 2023

Thank you for sharing your knowledge. A practical guide for relaxing and winding down the nervous system. These practices have turned my life/sleep around. 🙏🧡

Marijo

October 24, 2023

Thanks a lot for sharing a wide variety of proven technics! Your just, simple and practical descriptions along with your guidance into the experiences afterwards make your course a wonderful toolkit to bring peace, rest and sleep when the insomniac nights arise…

Sam

September 30, 2023

Really enjoyed this course. Easy to follow and very interesting. Your voice is lovely to listen to before falling asleep, thank you! 🤍

Kanishka

September 11, 2023

So so useful! A lot of amazing techniques on the course, have to come back to this again and again to deepen what I learned. Thank you so so much for this! Namaste 🙏🏽✨🤍

Corrina

September 6, 2023

Just lovely. Enjoyed Hilarys voice, the music, and found the content accessible and well thought through

Danielle

August 9, 2023

I LOVED this course. So much. Thank you for each lesson 🫶🏽

Wendy

July 5, 2023

A favorite teacher for a long time now. Thank you for addressing this particular topic which has challenged me for years now. So well done.

Gail

April 19, 2023

I listen to your course often returning to particular sessions each night. I would love some additional support or suggestions of where to go to find out more about these techniques, especially, yoga nidra, autogenics and mantras. Thank you 😊

Karey

March 25, 2023

Thank you for introducing me to all these concepts and practices that will help me tuen off all the “noise” of the day and my mind.

Tatyana

February 16, 2023

Beautiful course ! Very helpful and easy to follow the guidance. Very grateful for the useful techniques to prepare for good night sleep. 🙏❤️

Karenmk

August 28, 2022

Thank you! This was an excellent course to listen to at bedtime. Nice to have tools for sleeping. I will need to revisit as I fell asleep 💤 before the end of each lesson. 😴😘🧘‍♀️👌

Janicke

November 28, 2021

Thank you for this wonderful course. It has helped me achieve better rest and more confidence than I can fall back asleep when I wake in the night.

Sonja

May 24, 2021

Absolutely amazing- thank you so much! I am able to use these techniques every day.

Belinda

May 7, 2021

Thank you Hilary for this great course. Such useful meditation techniques explained simply but with such deep understanding. I know I will enjoy returning to this course again and again. Wonderful 🙏 many thanks

Diane

April 25, 2021

Great course! I will be using many of the techniques suggested. Namaste 🙏💖

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How To Sleep Effortlessly

10 daagse cursus

Hilary Jackendoff

How To Sleep Effortlessly

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