Find a comfortable seat and explore the practice of sama-vritti, or box breathing.

This is a pranayama practice that activates the parasympathetic nervous system, soothing and calming the mind, as well as enhancing lung capacity. We are using a count of four for each breath in and out, as well as for holding the breath between the two. Move gently, the practice can be challenging initially.

Once learnt, this technique is something you could integrate into daily life, for example while sitting in traffic, needing a mental break from work, or even while out walking, to increase your in the moment awareness, and relieve stress and tension.

Words: Phoebe Boonkerd

Voice: Phoebe Boonkerd

Music and editing: @YogaMuay

Find deep release of stress, tension and whatever you no longer need with this simple yet powerful yoga nidra practice. 

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Words: Tamara Verma (Skyhawk), from the book, "Yoga Nidra Scripts"

Voice: Phoebe Boonkerd

Music: Andreea2702 via archive.org (https://archive.org/details/meditation-healing-music/Healing+Deep+Sleep+Meditation.mp3)

Artwork: Violet Rain by Kinuko Y. Craft

This is a simple and spacious practice of conscious rest, inviting you to retreat into the nest of the deep Self.

May this practice nourish your entire being. Blessings and love to all as we transition to 2022. May we find strength through conscious rest and tending to the self. May all beings be happy and free

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Words: Phoebe Boonkerd

Voice: Phoebe Boonkerd

Music: Akshat Ratanpal via archive.org (https://archive.org/details/@akshat_ratanpal)

Image: Phoebe's portrait by Gabriella Baptistel

A practice designed to support you in drifting into deep sleep. Wishing you deep, rejuvenating, healing rest.

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Words: Phoebe Boonkerd

Voice: Phoebe Boonkerd

Music: Akshat Ratanpal via archive.org (https://archive.org/details/@akshat_ratanpal)

Artwork: Psyche Sleeping, by Kinuko Y. Craft

Through a web of vibrations and subtle energies we do not fully understand, we are connected to all of life. In this second episode of The Yoga Nidra Project, we move along from the fundamentals of breathing to a 50-minute deep dive into the timeless practice of yoga nidra, exploring our own inner landscape. The theme of this practice is 'Connection'.

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Words: Phoebe Boonkerd

Voice: Phoebe Boonkerd

Music: Akshat Ratanpal via archive.org (https://archive.org/details/@akshat_ratanpal)

Image by Greg Rakozy, courtesy of Unsplash

Gratefully acknowledging the influence and learning I gained from the work of Richard Miller of iRest and Dr. Angela Cerkevich's spectacular yoga nidra practice I came across many years ago.

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)