What is Yoga Nidra?

Yoga Nidra, often referred to as "yogic sleep," is a deeply restorative practice that guides you into a state of conscious relaxation. This state lies between wakefulness and sleep, where the body is at rest, but the mind remains awake and aware. Yoga Nidra is a powerful tool for relaxation, healing, and stress relief, helping you connect with a profound sense of inner calm.

In this practice, there is no effort, concentration, or striving—just an invitation to be. If you find yourself falling asleep during the session, it’s simply your body signaling the need for rest. However, the ultimate goal is to stay gently aware while your body relaxes, unlocking the transformative potential of Yoga Nidra .

What props or equipment will I need?

The goal is to create your own cocoon of comfort and relaxation. You don’t need fancy or expensive props. Simple, everyday items can provide all the support you need.

Potential Props:

-  Yoga Mat or a soft surface (a rug, blanket, or folded comforter can also work).

-  Pillows or Cushions: Use for under your knees, lower back, or head for support.

-  Bolster: Replace with a rolled-up blanket or towel if you don’t have one.

-  Blanket: To keep warm and cozy during the session.

-  Eye Pillow, Small Cloth or Scarf: Gently place over your eyes to block out light.

-  Reclining Chair or Couch: If lying down isn’t accessible, feel free to sit comfortably.

Optional Additions for Comfort and Relaxation:

-  Socks, Sweater or other Warm Clothing: Keeping your body warm aids relaxation.

-  Essential Oils or Candles: A subtle scent, like lavender, can enhance the experience.

-  Weighted Blanket: For an added sense of grounding.

How do I prepare for the class?

1.  Create a Peaceful Space: Choose a quiet area where you feel safe and won’t be disturbed. Dim the lights or use soft lighting.

2.  Set Up Your Support: At the beginning of each class, the set up will be demonstrated. Arrange your props to make lying down on the floor or couch or sitting as comfortable as possible. Don’t hesitate to experiment until you feel fully supported.

3.  Be Creative: Use items you already have at home. A rolled-up beach towel can replace a bolster, and couch cushions can serve as sturdy props.

4.  Dress Comfortably: Wear loose, warm clothing that allows you to relax fully.

5.  Bring an Open Mind: Every practice is unique. Allow yourself to approach this experience with curiosity and without judgment.

What if I have accessibility concerns or can’t get down on the floor?

Yoga Nidra is a practice for every body. You are your first teacher, so feel free to adapt the practice to your unique needs.

- Laying down on the floor is not required. You can lie down on a couch or in bed for the practices.

-  If lying down isn’t comfortable, sit or recline in a chair, on a couch or in bed.

-  If closing your eyes feels uncomfortable, please keep them softly open with a downward gaze.

-  Take breaks or adjust as needed; your comfort is paramount.

-  Modify movements or poses to suit your body’s abilities.

How long is the class?

Each class will include 75 minutes of deep rest and relaxation..

Where will we meet for class?

This class will be online, using Zoom. After registering, you will be emailed a different Zoom link for each class. 

If possible, try to choose a space that is private and quiet to support being able to focus, relax, and feel comfortable speaking during the discussion time. I realize that practically speaking, this may not be possible. But try your best to create an environment that will support your time in meditation.

Click here to find the appropriate link to either download Zoom for the first time or to update to the latest version.

For a 60-second video on how to install Zoom on a PC, click here.

Will you offer practical tools to make it easier for me to increase my resilience?

Yes. This series includes practical tools to support you in increasing both your individual and collective resilience.

Do I need to bring anything with me?

It’s helpful to have: 

• Water/something to drink

• Journal/paper and pen. I will be inviting participants to reflect, and it can be helpful to jot down ideas. While many of us are used to typing online, sometimes it’s helpful to take a break and use handwriting again.

• A chair or cushion that is comfortable to sit on

• A blanket or anything to support your being warm. Your body temperature sometimes drops a little when you meditate.

What’s your cancellation policy?

Class registration must be canceled before class start time, in order to receive a refund minus the credit card payment processing fees.

Anything else I need to prepare?

This practice is yours to explore and embrace in a way that most suits you. Use what you have, honor your body’s needs, and surrender to the stillness. Allow yourself to be cradled by the earth beneath you, supported and held as you embark on this journey of deep rest and rejuvenation. 

Additional Questions?

If you have any additional questions or concerns, reach out to us by email:

info@centeroftheheart.org