Lesson 1
Return To Physical, Mental, And Emotional Balance With Yoga Nidra (Level 1)
In this first practice, we will use deliberate tension and relaxation to let go of any held tightness and stiffness within the physical body. After setting the intention for the practice, we will use a complete yogic breath to fully relax the physical body and release what held us back. The shorter body scan will balance both hemispheres of the brain, and we'll spend some time in deep contemplation allowing the inner wisdom of the body to complete the process of integration.
Here, the goal is to first develop an awareness of your baseline. As you continue your practice, you will better be able to detect what is shifting.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*How am I feeling now?
*Do I notice any lingering pain or tension?
*What do I need most right now?
*How can I begin to satisfy this need for myself?
*What do I want to explore in the next practice?
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Lesson 2
Return To Physical, Mental, And Emotional Balance With Yoga Nidra (Level 2)
In this second practice, we will use deliberate tension and relaxation to let go of any held tightness and stiffness within the physical body. After setting the intention for the practice, we will use a complete yogic breath to fully relax the physical body and release what held us back. We now shift to the 37-points technique to begin to deepen concentration while using the marma points and the bilateral symmetry of the body to balance both hemispheres of the brain and the autonomic nervous system. Afterwards, we'll spend some time in deep contemplation allowing the inner wisdom of the body to complete the process of integration.
Now, the goal is to start detecting the subtle shifts that are beginning to take root. Without comment nor judgment, allow whatever is arising to unfold and pass away on its own. By allowing everything to be just as it is, we can better witness what is present.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*What subtle shifts are present from the end of the first practice to the start of this practice?
*What benefit, if any, is most predominant?
*What have I found challenging?
*Am I feeling more at ease or more restless, on average?
*If I allow myself to stay still, what is sensation and corresponding thought and breath pattern is most present within me?
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Lesson 3
Return To Physical, Mental, And Emotional Balance With Yoga Nidra (Level 3)
In this third practice, we will use deliberate tension and relaxation to let go of any held tightness and stiffness within the physical body. After setting the intention for the practice, we will use a complete yogic breath to fully relax the physical body and release what held us back. We now use a more detailed body scan to access the bilateral symmetry of the body to balance both hemispheres of the brain and the autonomic nervous system. Afterwards, we'll spend some time in deep contemplation allowing the inner wisdom of the body to complete the process of integration.
The next phase is a process of adaptation and troubleshooting. We want to facilitate the process in case there is any lingering discomfort.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*As I continue this course, what would help deepen my practice?
*How is my digestion and diet?
*How is my sleep at night?
*Would I benefit from more movement prior to the sessions?
*How is my personal hygiene as of late? Do I feel physically cleansed and refreshed before my practice?
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Lesson 4
Return To Physical, Mental, And Emotional Balance With Yoga Nidra (Level 4)
In this fourth practice, we will use deliberate tension and relaxation to let go of any held tightness and stiffness within the physical body. After setting the intention for the practice, we will use alternate nostril breathing and the 61-points technique to begin to bring attention deeply within while using the marma points and the bilateral symmetry of the body to balance both hemispheres of the brain and the autonomic nervous system. Afterwards, we'll spend some time in deep contemplation allowing the inner wisdom of the body to complete the process of integration.
At this stage, we are turning our attention more deeply within and putting into words what it is that we are experiencing. Mood, focus, and energy levels are usually starting to shift more discernibly at this point.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*How am I feeling now?
*What is my overall experience thus far with the practice?
*How are my mood and energy levels?
*Am I able to focus? Or do I feel drowsy and out of it?
*Is there something that is arising that is not something I can easily explain in words? Can I draw it?
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Lesson 5
Return To Physical, Mental, And Emotional Balance With Yoga Nidra (Level 5)
In this fifth practice, we will use deliberate tension and relaxation to let go of any held tightness and stiffness within the physical body. After setting the intention for the practice, we will use mindful and equal breaths to balance the mind and keenly draw attention inward. We now shift to the 61-points technique to begin to deepen concentration while using the marma points and the bilateral symmetry of the body to balance both hemispheres of the brain and the autonomic nervous system. Afterwards, we'll spend some time in deep contemplation allowing the inner wisdom of the body to complete the process of integration.
As we continue to practice, we seek to notice what techniques have felt most supportive. As we deepen our inquiry, we also learn more about ourselves.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*As I continue to practice, which of the techniques has been my favorite?
*Do I feel more connected to my physical body, breath, or mind?
*Do I prefer shorter or longer gaps of silence as my awareness shifts from one method to the next?
*Am I noticing myself doing any of these techniques outside of my daily practice?
*What have I learned about myself through the practice of today's recording?
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Lesson 6
Return To Physical, Mental, And Emotional Balance With Yoga Nidra (Level 6)
In this sixth practice, we will use deliberate tension and relaxation to let go of any held tightness and stiffness within the physical body. After setting the intention for the practice, we will use a complete yogic breath to fully relax the physical body and release what held us back. We now shift to the full 61-points technique to begin to deepen concentration while using the marma points and the bilateral symmetry of the body to balance both hemispheres of the brain and the autonomic nervous system. Afterwards, we'll spend some time in deep contemplation allowing the inner wisdom of the body to complete the process of integration.
We now start to take inventory of the favorable impact of our practice. This can serve as encouragement for personal motivation to keep up your meditation practice, but it's actually more of a practice of awareness. Without judgment or comment, see which benefit surprised you the most.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*Now that the course is drawing soon to an end, what impact have I noticed most profoundly in my overall state of being and well-being?
*How has my sleep been recently?
*Have there been shifts in my mood?
*How is my focus and memory now compared to the start of the course?
*How are my overall health and energy levels now?
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Lesson 7
Return To Physical, Mental, And Emotional Balance With Yoga Nidra (Level 7)
In this seventh practice, we will use deliberate tension and relaxation to let go of any held tightness and stiffness within the physical body. After setting the intention for the practice, we will use the spinal breath to integrate our experience thus far. We now shift to the full 61-points technique to begin to deepen concentration while using the marma points and the bilateral symmetry of the body to balance both hemispheres of the brain and the autonomic nervous system. Afterwards, we'll spend some time in deep contemplation allowing the inner wisdom of the body to complete the process of integration.
As we are finishing up, we do a second round of troubleshooting and inspecting what patterns we notice. This is more of a process of self-study and self-discovery that can be applied to all self-development practices.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*Having committed to this practice, what is a key takeaway?
*Where do I feel tension most strongly in my body from one day to the next?
*How can I adapt my morning and evening routines to better serve me?
*What insights have I gotten about myself and the world around me from this practice?
*How much have I enjoyed journaling about these experiences so far?
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Lesson 8
Return To Physical, Mental, And Emotional Balance With Yoga Nidra (Level 8)
In this final practice, we will use deliberate tension and relaxation to let go of any held tightness and stiffness within the physical body. After setting the intention for the practice, we will use alternate nostril breathing with gentle breath retention to draw our awareness deeply within and help harmonize both hemispheres of the brain. We now shift to the full 61-points technique to begin to deepen concentration while using the marma points and the bilateral symmetry of the body to balance both the sympathetic and parasympathetic aspects of the autonomic nervous system. Afterwards, we'll spend some time in deep contemplation allowing the inner wisdom of the body to complete the process of integration.
Congratulations!!! Your dedication is commendable. Everything you have done so far has benefitted you and all beings. Thank you for showing yourself this great kindness and dedication. You made your internal balance and well-being a high priority, and it shows.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*After completing this last session, what things am I most grateful for?
*Which technique helped me the most?
*Do I spend enough time nurturing and nourishing my entire being?
*What is something new about myself that was revealed through this course?
*How has my interaction with the world around me changed in a favorable way?
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