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Yoga Nidra
(& other practices)
This section comes from the limbs of yoga known as svādhyāya (self-study) and dhāraņā (single focus). We often look outside of ourselves for the answer -- anything from "what shall we make for lunch?" through to "should I apply for this role?" Often you already know the answer, but that inner knowledge gets lost. Through an assortment of techniques you'll come to understand yourself better and be able to access the natural wisdom you already have. The practices below offer you different ways of tapping into your inner knowledge. Enjoy, and let me know if there's a technique we should include here.
Yoga Nidra 1
Deep rest for your nervous system. This guided relaxation is 13:53.
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Yoga Nidra 2
Deep rest for your nervous system. This guided relaxation is 19:56.
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Yoga Nidra 3
Deep rest for your nervous system. This guided relaxation is 15.45.
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Yoga Nidra 4
Deep rest for your nervous system. This guided relaxation is 15.34.
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Yoga Nidra 5
Deep rest for your nervous system. This guided relaxation is 15.15.
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10 Min NSDR
Deep rest for your nervous system. This guided relaxation is 9.32. NSDR is much like yoga nidra but differs in language use and might be more approachable for those who prefer technical language.
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Recursive Writing
This practice has been phenomenal in helping me look under the layers of my mind. I hope it becomes something you find helpful, too. You'll need a notebook and two different coloured pens (or one pen and one highlighter). Set aside enough time to not be rushing this, and consider putting some music on in the background.
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Supercharge Your Brain
An introduction to Kapalabhati (trans: Skull Shining Breath), which super oxygenates your brain. Ideally, you practice this on a regular basis so that when you need a pick-me-up, the habit is already established. It's a phenomenal way to refresh yourself and reset your nervous system in 2 minutes.
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Hamstring Flexibility Secrets
This is the kind of thing I wish I'd known sooner. Your hamstring flexibility is massively improved by releasing connected fascia (tissue) and by nerve flossing. Start where you are in your mobility journey, and see what 9 minutes of this work can do for your forward fold. One tennis ball needed.
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What Navy SEALS Do
Improve levels of calm, sleep, mood and focus around the clock … this technique is taught to Navy SEALS to stay calm in difficult situations, and to improve concentration in extremely tense situations. It’s box breathing. This class has two parts. The KEY is getting the duration of the sides of the box right, so part 1 is a CO2 tolerance test. Using that, part 2 immediately continues with a timed 2-minute window for you to practice. You want box breathing to be a moderately relaxed routine, so that you’re not straining to get around the “box”. Over time this will automatically upgrade your breath capacity and efficiency, resulting in the above benefits. You can redo part 1 any time you want because your tolerance will improve over time and you can adjust your box breathing to reflect your new CO2 tolerance.
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Releasing Overwhelm
Wash out the day (or week or year) with this guided meditation and a tip of time-space splicing to calm the mind. This can be done in conjunction with a hill run, a dance session, or some form of bigger movement to shift the body before this gentler practice.
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