Lesson 1
Releasing The Day: A Mindful Body Scan
In this lesson, we will release the accumulated tension of your day with this deeply calming evening body scan meditation. This practice guides you systematically through every part of your body, from the crown of your head to the tips of your toes, helping you notice and release physical tension you may not even realize you're holding.
This body scan teaches you to bring kind, non-judgmental awareness to your physical form, allowing natural relaxation to arise without force or effort.
As we journey through each body region, you'll learn to recognise where you hold tension and discover that simply bringing gentle attention to these areas can help them naturally soften and let go.
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Lesson 2
Breathing Into Rest: Nervous System Calming Techniques
Discover the powerful connection between your breath and your nervous system in this practical breathwork session designed specifically for sleep preparation. Learn two breathing techniques, the 4-7-8 breath and box breathing. Both directly activate your body's parasympathetic nervous system, shifting you from "fight or flight" into "rest and digest" mode.
This session includes a brief, accessible explanation of how breathwork influences your physiology, followed by guided practice of each technique. You'll learn why long exhales are so calming, how to create rhythmic breathing patterns that balance your system, and how to use these tools both during this practice and independently whenever you need to calm down quickly.
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Lesson 3
The Threshold Of Dreams: A Journey Into Yoga Nidra
In this lesson, we explore the profound practice of Yoga Nidra, often called "yogic sleep a systematic meditation that guides you to the liminal space between waking and sleeping, where deep healing and restoration occur. This ancient technique has been practiced for thousands of years and is recognized as one of the most restorative practices in yoga.
In this sleep-specific adaptation of Yoga Nidra, you'll set a personal intention (sankalpa) for restful sleep, then journey through progressive stages of relaxation, including body awareness, breath and energy sensing, emotional observation, mental imagery, and witness consciousness. Each stage takes you deeper into a state of profound rest while maintaining a thin thread of awareness.
Unlike traditional Yoga Nidra, where students are encouraged to stay awake, this version explicitly welcomes drifting into sleep as a perfect outcome. Whether you remain conscious throughout or slip into deep slumber, the practice works its magic, accessing layers of your being that are rarely touched in ordinary waking life.
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Lesson 4
Drifting Into Dreams: Affirmations And The Lighthouse Keeper's Rest
In this lesson, we prepare your subconscious mind for peaceful sleep with gentle affirmations followed by an original sleep story woven with mindfulness themes. This session combines the power of positive programming with the ancient human love of storytelling to create the perfect inner environment for rest.
We begin with carefully crafted affirmations that address both your emotional state and your physical body, helping reprogram any negative beliefs about sleep and replacing them with trust in your body's natural wisdom. These affirmations work especially well in the drowsy state before sleep when your subconscious mind is most receptive.
Then settle in for "The Lighthouse Keeper's Rest," an original story about a solitary lighthouse keeper who discovers the profound secret of true rest. This tale is designed not to excite or entertain in the traditional sense, but to engage your imagination while guiding your consciousness into increasingly peaceful states. The story incorporates themes of natural rhythms, trust in inner wisdom, and the metaphor of an inner light that guides us safely through darkness.
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