FREE RESOURCES
Yoga Nidra - deep guided relaxation
Yoga Nidra for Calm and Deep Rest
Settle into stillness and allow your body and mind to rest as your awareness gently expands. As you are guided through layers of awareness, tension dissolves, the mind quiets, and a deep, steady peace unfolds. A soothing practice to restore balance, reconnect with yourself, and rediscover calm.
Breath Awareness Practices
Please note: These two practices below are designed as tools to focus and calm the mind as well as an avenue for you to get to know the spontaneous expression of your breath.
They act as a great starting point for deeper breathwork (pranayama) and as an entry point to meditation.
Befriending Your Breath
This gentle breath awareness practice is especially suited for those new to breathwork or who find breathing exercises challenging. For many of us, focusing on the breath can bring up feelings of panic or restlessness. If that resonates with you, I invite you to start by simply observing the breath just outside the nostrils. Stay with this external awareness for as long as feels comfortable. There’s no rush—just a gentle invitation to notice.
Serenity Breathing
There truly is no substitute for creating a BREATHING SPACE in your day to help you ground and create a sense of peace and calm.
The Serenity Breath calms the mind and increases your ability to 'let go' and 'simply be'. This practice can be done anytime, anywhere. No previous experience needed.
Controlled Breathing Practices - pranayama
In this structured breathing practice the length, rhythm, and quality of the breath are consciously guided and controlled.
Box Breathing
Box Breathing is especially useful when you feel agitated and on high alert due to stress, anger, frustration or overwhelm. It is designed to (with some practice) quickly shift from the sympathetic nervous system (fight, flight or freeze response) into the parasympathetic nervous system (calm, relax & connect response).
*If you have high blood pressure or are pregnant, I would recommend to omit the breath holding in the "Box Breathing" and instead simply focus on making the inhalation as long as the exhalation as a continuous rhythmic cycle of breath.
