We begin our journey into the world of yoga nidra with this fundamental practice of diaphragmatic breathing. When we have forgotten how to breathe properly, it is difficult to effectively relax. With practice, diaphragmatic breathing improves our nervous system regulation, shifting us out of the fight or flight response, by balancing the sympathetic and parasympathetic systems. It improves and heart rate variability, lowers blood pressure and promotes vasodilation. Diaphragmatic breathing also reduces anxiety and promotes healthy sleep, and has been observed to reduce pain perception in people who are dealing with chronic pain.
Your feedback on your experience with this practice is welcome.


Voice: Phoebe Boonkerd
Words: Phoebe Boonkerd
Music: David Renda (www.FesliyanStudios.com)

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/phoebe-boonkerd/message

001 Diaphragmatic breathing

Inviting you to come home to yourself and experience deep rest through the practice of yoga nidra, breathwork and guided meditations. Follow along and tap into your own profound healing potential, simply by giving yourself permission to rest. Emerge revitalised and ready to continue your day with grace and ease, or listen before bedtime to settle into deep sleep. 

Lovingly put together as an offering to promote nervous system regulation and inner peace that we all crave. 

Connect with me on Instagram @phoebe_boonkerd

Health & Fitness

Mental Health

Welcome to a simple and spacious practice for mind and heart integration and meaningful rest and self-care. I have intentionally left space between words to allow you to cultivate autonomy in your meditation. Sometimes words are like weeds (as in, there's too many!) and I want to provide guidance without crowding the mind.
I hope you enjoy this practice. Connect with me on Instagram @phoebe_boonkerd to let me know what you think.
with love, 
Phoebe
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Thumbnail image: 
"Singing Over the Bones" by Lucy Campbell. To discover more of her amazing artwork, go to https://lupiart.com/ 

If you have benefitted from this podcast and would like to make a donation, please do so at paypal.me/theyoganidraproject. Your generosity helps to keep this podcast ad-free and contributes to resources that help to improve the Yoga Nidra Project offering.

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/phoebe-boonkerd/message

014 Yoga Nidra: Integration of Heart and Mind

Welcome back to the in-between state. Please enjoy this gentle yoga nidra practice, which invites pratyahara (withdrawal of the senses) with the use of sound. It also features a long body scan and a visualisation intended to help awaken creativity, where precious ideas are nurtured and allowed to reveal their potential with patience and time.


This will be the last episode for 2023, I'm looking forward to sharing more in 2024. In this upside down, troubled world, may you continue to find sanctuary within. May we all be safe from harm, happy, and free.


Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Sounds: Forest with small river birds and nature field recording, from Pixabay
Thumbnail image: White Oriental Lily Flower, photo by Annie Spratt, courtesy of Unsplash


If you have benefitted from this podcast and would like to make a donation, please do so at paypal.me/theyoganidraproject. Your generosity helps to keep this podcast ad-free and contributes to resources that help to improve the Yoga Nidra Project offering.



--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/phoebe-boonkerd/message

013 Yoga Nidra: Awakening Creativity

Join me for a seated pranayama practice and meditation practice. This practice is intentionally guided yet spacious, particularly in the latter stages, where silence is allowed for you to go deeper into your own meditation space, allowing greater autonomy while being gently guided to that space.


Nadi shodhana is the name of the breathing exercise used, and is intended to 'floss' the major energy channels (nadis) along the spine - allowing for freer flow of energy, and is also thought to support integration and balance between the left and right hemispheres of the brain.


My wish is that this practice acts as a realignment and stress release while helping you gain confidence in your own capacity to 'change dials' through breathwork and meditation, allowing greater awareness and presence to permeate your life.


Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Wind chimes: FXSaSc Wind Chimes far, courtesy of Pixabay
Image: Photo by Helen Potter, courtsey of Unsplash



--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/phoebe-boonkerd/message

012 Seated practice: Pranayama (nadi shodhana) and meditation

Journey with me to the in-between state, cultivating rest and digest, healing, and inner peace. Thank you for listening.
with love, 
Phoebe
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Andreea2702 via archive.org (https://archive.org/details/meditation-healing-music/Healing+Deep+Sleep+Meditation.mp3)
Field recording: Tsan-Cheng Wu, tuman, Keelung - Waves. Published: Jun 24, 2012, via internet archive (https://archive.org/details/aporee_17490_20367)






--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/phoebe-boonkerd/message

011 Yoga Nidra: Ocean of Compassion (for sleep or daytime nervous system reset)

This yoga nidra practice is suitable either as an initiation to sleep, or as means to tap into the in-between state during your day.
Recorded on a balmy night at the height of Australian summer, the sound of crickets can be heard in the background. It is themed around a breath and prana-balancing technique detailed in Uma Dinsmore-Tuli PhD's radical, wonderful book Yoni Shakti: a woman's guide to yoga and tantra.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Thumbnail artwork by unknown artist, courtesy of Pinterest.

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/phoebe-boonkerd/message

001 Diaphragmatic breathing

Download our free app to listen on your phone