Transcripts
1. Class Intro: Meditation for burnout
stress and procrastination. Sometimes it all feels too much. We all go through periods
of stress and burnout. At times like these, we need a tool to help wind
down the volume, but it can feel hard
to be with yourself. You don't have the focus
to meditate or get clear. In this class, we will learn and practice non sleep deep brat, otherwise known as NSD or Yogaidra. I would
describe this meditation as a meditation practice for people who find it
hard to meditate. This meditation is loved by thought leaders
and celebrities, including Andrew
Huberman, Oprah Winfrey, Joe Rogan, and Tim Ferris. If it's good enough for them,
it's good enough for me. My name is Laura Lamb,
and I am a mother, folk artist, and teacher. I've been practicing
meditation for 20 years. When I became a m, the
sleep deprivation and overstimulation made it
hard for me to meditate. And then I discovered Yoga idra. Yogiidra helped me find clarity and peace
during a tough time. I loved it so much that
I trained to become a yoga Alliance certified
Yoganidra teacher. And now I'm here to share this amazing meditative
practice with you. In this class, we
will learn the basics about how to practice
Yoganidra meditation, and then there will
be three guided meditations for you to enjoy. You don't need any fancy
equipment to take this class, a quiet space that you
can do this practice. Let's turn down the volume and tune into peace and clarity.
2. Welcome, When & How: Welcome. Thank you so much
for taking this class. First of all, we'll get into the when and how of Yogiidra. Then we'll learn the difference
between Yoganidra and NSDR and then there will be three practices of different
lengths for you to try. When when should I
practice Yogiidra? You can practice Yognidra
any time of day, find the time that
works for you. So some people like to practice
Yognidra in the morning, particularly if you've had
a very bad night's sleep for a little bit
of sleep top up. Andrew Huberman loves
practicing in the afternoon. And I personally like practicing after I've put my
son to bed around seven to 8:00 P.M.
And then that gives me a little boost to enjoy
the rest of my evening. How much should
you be practicing? Now, that is totally up to you. When I was going
through a period of extreme stress and burnout, I was trying to
practice twice a day, and now I practice
a few times a week. H. Unlike other
meditation practices, Yoganidra is
practice lying down. This is the pose for Yogiidra. So our arms are not
touching our body. Our legs are not
touching each other. I describe it as we're not a pencil and we're
not a starfish, but we're somewhere in between. Your eyes are closed, and you want to make it cozy, so you might like a
blanket on top of you, a pillow for your head, and
a nice, dimly lit room. Okay, that's the
when and the how. Now let's get into
the difference between Yogiidra and NSDR.
3. NSDR, Yoga Nidra and Sankalpa: Yognidra and NSDR
what's the difference? Yognidra and NSDR are basically the same thing
with a different name. NSDR stands for non
sleep deep rest and is the more scientific
name that you'll hear people like
Andrew Huberman use, and that is being
studied scientifically. Yognidra is the
ancient spiritual name associated with
traditions of the East. Yoga literally translates
to mean to bind or unite. And people think of it a
uniting divine consciousness with individual consciousness, and Nidra translates
to mean sleep. So basically, Yoganidra
means spiritual sleep. And the only practical
difference between Yoganidra and NSDR
is that Yoganidra always includes a San
calpa San Calpa San Calpa translates to literally
mean sacred vow. It's an intention that you
set with your practice. It's usually set in
the present tense, I am, I am calm, I am kind. And now I learnt from my teacher that all else in
life can fail you, but your San Calpa
never fails you. And what does that
mean? It means that life can throw
us curveballs. Life can get really hard, but we can choose our intention. We can choose our
way of being as we travel through this
amazing journey of life. So San Calpa plants the seeds. For our way of being and how
we will respond to life. Your San Calpe
isn't set in stone. I might change over time, depending on what
you're working on. A really nice way to find your current San
calpa is to think of a challenge that you are
currently encountering a problem that you currently have and flip it upside down. So, for example, if
at the moment I feel really confused and overwhelmed, my Sancalpa could be, I am calm, clear, and I love my new
direction in life. Would love to hear what your
San calpa is right now. You can go ahead and write
it in the project section. My current San calpa is, I am calm, creative,
and courageous. So now we know the
basics about Yogiidra. Let's get into the practice. I look forward to practicing
Yogiidra with you.
4. 7 Minute Yoga Nidra Practice: Welcome to this
YogaidraPractice. Taking a moment to
get extra cozy. Have you got a pillow
for your head? Have you got a blanket? Having a last little
wriggle to get extra comfy. In Yoganidra, we enter
into the hypnagogic state, the state just before
you fall asleep. Now, if you're very tired, you might feel yourself
drifting into sleep. But if you can, my voice is an anchor, so stay with me and
don't fall asleep. Noticing the weight
of your body. Taking a deep breath in through the nose out through a straw. The lips pursed into a small
O shape in through the nose. Out through a straw. A few more in your own time. Now's the moment to
take your san calpa. So in your mind repeating
your intention, your sancLpa three times. Now the rotation
of consciousness. I will mention body parts, and when I mention that part, bring awareness to
that part of the body, and you might even repeat
the words in your mind. For example, if I
say right thumb, you might, in your
mind, say right thumb. Starting the center
of the forehead, right eye, left eye, right nostril, left
nostril, top lip, bottom lip, chin, throat, right side of the neck, left side of the neck. Right shoulder, right upper arm, right elbow, right lower arm, palm of the right
hand, right thumb, second finger, third finger, four finger, fifth finger. All the way back to
your left shoulder. Left upper arm, left
elbow, left lower arm. Palm of the left hand, back of the left hand, left thumb, second
finger, third finger, fourth finger, fifth finger, right hip, right upper leg, right knee, right lower leg. Right, big toe, second toe, third toe, fourth,
toe, fifth toe. Sole of the right foot. Left hip, left upper leg, left knee, left lower leg, sole of the left foot, big toe, second toe, third toe, fourth toe, fifth toe. Back of the head, back of the neck, back of the right
shoulder, left shoulder. Right buttock, left buttock, B of the right knee, back of the left knee, right heel, left heel, the whole right arm, the whole left arm,
whole right leg, the whole left leg
all the way from the top of the head down
to the tips of your toes. The whole body. The whole body. All the way from right
shoulder to right finger tips, left shoulder to
left fingertips, right hip to right toes, left hip to left toes. The whole body. The whole body. Now getting ready to close
this short practice. We again repeat san calpa
three times in our mind. Giving our right hand a little wiggle or left
hand, a little wiggle. Or right foot a little wiggle or left foot, a little wiggle. By stretch and you
When we're ready, slowly and carefully rolling
onto the right hand side, slowly pushing yourself up to seated when you are
ready in your own time. Thank you so much for
practicing with me. Love always wins.
5. 10 Minute Yoga Nidra Practice: Welcome. Taking your time
to get extra comfortable. Have you got a nice
pillow for your head, are you all cozied up? Have you got a blanket,
the lights low, maybe a last little wriggle and just checking your arms
aren't touching your body, palms facing up, and your
legs aren't touching. And to start the practice, we will begin with a nervous
system, calming breath. So we breathe in
through the nose, and we breathe out with purse lips as if we are
breathing out through a straw. So let's try that together
in through the nose. Out through a straw. In through the nose
out through a straw. Extending the outbreath. I'll give you a moment to practice a couple more of
them in your own time. Arriving here and now, letting your body be heavy. Letting your mind center
and focus on my voice. My voice is the anchor that will carry you
through this meditation. So if you notice
your mind wandering, come back to my voice. O and now there's a moment to quietly whisper in your mind your
Sankalpa three times. If you haven't brought
with you a Sankalpa, you can repeat I am
rested and rejuvenated. So repeating your Sankalpa
three times in your mind. O. Now, we move on to the rotation
of consciousness. So I will mention different
parts of your body. For example, I will
say your right thumb. And then in your mind, you will bring your attention
to your right thumb, and you might even mentally
repeat right thumb. My voice is your anchor. So starting with center
of your forehead, right eye, left
eye, right eyebrow. Tip of your nose, right nostril. Left nostril, upper lip, lower lip, your
chin, your throat, the right side of your neck, left side of your neck, right shoulder, right upper arm, right elbow, right, lower arm, right thumb, right second
finger, third finger. Four finger, fifth finger, palm of the right hand, back of the right
hand, the right wrist. The whole of the right arm
from right shoulder to right, fingertips, the whole right arm, right ribs, right waist, right hip, right upper
leg, right knee, right lower leg, sole
of the right foot, top of the right
foot, right big toe, second toe, third toe, fourth toe, fifth toe, the whole right foot, the whole right leg
all the way from your hip to the
tips of your toes, the whole right leg, the whole right arm, right side of the
body, right leg. The whole right
side of the body, arm, torso and leg, and the left hemisphere
of the brain, the whole right side of the body and left hemisphere
of the brain. Right side of the body, left hemisphere of the brain. Now to your left shoulder, left upper arm, left elbow, left lower arm, left wrist, palm of the left hand, back of the left hand. Left thumb, left, second finger, third finger, fourth finger, fifth finger, the
whole left hand, the whole left arm from
shoulder to fingertips. The whole left arm from
shoulder to fingertips. Left ribs, left waist, left hip, left upper
leg, left knee, left lower leg, sole
of the left foot, top of the left foot, big toe, second toe, third toe, fourth, toe, fifth toe, the left foot. The whole left leg
from hip to toes. The whole left arm, left leg, and left torso, the whole left side of the body and right
hemisphere of the brain, the whole left side of the body, and right hemisphere
of the brain. Left side of the body, right hemisphere of the brain. The whole body. Whole body. Traveling down the
back of the body, your back of your head, back of your neck, back
of your right shoulder, back of your left shoulder. Mid back, right
buttock, left buttock. The back of your right leg, the back of your left leg, right heel, left heel. The front of your body, forehead, tip of your
nose, tip of your chin, sternum, belly
button, right knee, left knee, right, big
toe, left big toe. The whole body. The whole body. Resting in here and now. And now we bring to mind
our Sankalpa again, quietly whispering in your mind, You Sankalpa three times. Giving your fingers and
your toes a little wiggle. Maybe a stretch. What do yawn. Rolling very carefully
onto your right hand side. When you're ready in your
own time softly, quietly, slowly, finding yourself up to seated and completing
your practice. You might like to
maintain this quiet space by going on to do something
quiet and reflective, maybe making yourself
a nice cup of tea, writing in your journal, doing a nourishing
creative practice. Thank you so much for joining me in this Yoga
Nidra meditation. May the qualities that
you have planted in your mind bloom and blossom and radiate
outwards in your life. And so it is.
6. 20 Minute Yoga Nidra Practice: Welcome to this soothing nervous system Yoga
Nidra practice. First of all, taking a moment to get comfy in your
Yoga Nidra nest. Have you got a blanket
or something on top of you to make
you feel cozy? It's worth taking a moment. To make any adjustments so
that you feel comfortable. Noticing the work that
gravity is doing, feeling the weight of your
body in your Yoga Nidra nest, your arms heavy,
your legs heavy, your torso and head heavy cradled and
held by gravity. Taking a moment to notice any sounds you can hear in your close
external environment. Letting your ears work like a radar noticing any
sounds that you can hear further away taking
two short sips of breath in through the nose and breathing
out through the mouth. A few more in your own time. Arriving Your full presents
into this Nidra nest. This work that we
do is to always remember to come
back to our center. In Yoga Nidra, we train
ourselves to activate our parasympathetic
nervous system so that we can activate
this in times of need. Now it's time to take A Sankalpa to mentally repeat
our Sankalpa three times. Your son Calper, your intention, your prayer, presence, peace, ease. I befriend my nervous system. But now we're going to do the
rotation of consciousness. Let my words be an anchor
to keep you awake. In Yoga Nidra, we slip into
a deep, hipagogic state. Sometimes it's easy to slip
further into fall sleep. But for this practice, allow my voice to anchor you. I'm going to mention different body parts as we
travel through the body. You might like to mentally
repeat what I've said, as well as bringing
your awareness there. So, for example, I might
say tip of the nose, and then you mentally say tip of the nose and bring your awareness to that
part of your body. Trust my voice. Starting at the center
of the forehead. Bringing awareness to the
center of the forehead. Right eye, right, eye lid. Left eye. Left eyelid, right nostril. Left nostril. Upper lip, lower lip, chin now traveling on the
right side of the body, starting with the right thumb. Right, second finger,
third finger. Fourth finger. Fifth finger. Palm, right hand, back of
the right hand, right wrist, right lower arm, right elbow, right upper arm, right shoulder. Right ribs, right waist, right hip, right upper leg, right knee, right
calf, right ankle, right sole of foot, right top of foot, right big toe, Second toe, third toe, fourth
toe, fifth toe. Left side of the body, starting with left thumb. Left second finger, third
finger. Fourth finger. Fifth finger. Palm
of the left hand. Back of the left
hand, left wrist, lower arm, elbow, upper
arm, left shoulder. Left ribs, left waist, left hip, left upper leg, left knee, left
calf, left ankle, left top of foot, sole of the foot, left big toe, second toe, third toe, fourth
toe, fifth toe. The whole of the right arm
from fingertips to shoulder. The whole of the left arm
from fingertips to shoulder. The whole of the right
leg from toes to hip, the whole of the left
leg from toes to hip, both arms. Both legs. Traveling down the
back of the body, top of the head. Back of the head, where your head meets the floor. Back of the neck. Back
of the right shoulder. Back of the left shoulder. Back of the right ribs. Back of the left ribs. Lower back, right
buttock, left buttock. Back of the right knee. Back of the left knee. Right heel, left heel. The whole body from the top of the head down to
the toes, the whole body. Now bring our awareness
to our breath. We're going to count our breath. Counting down. We
breathe in on 30. We breathe out on 30. We breathe in on 29. We breathe out on 29. And like this, traveling
down in on 28 out on 28. Counting the breath as
we travel down from 30. If we lose count, start again at 30. Don't fall asleep. Your breath is the ancha. Don't fall asleep. Your counting is your anchor. Your breath is your anchor. Now, moving on to the
experience of opposites, starting with feeling your body, very, very heavy, heavy limbs, heavy tor, so heavy
head, a heavy, heavy weight on the bed, heavy, heavy weight
in your nest. Heavy limbs, heavy
body, heavy head. And then switch into lightness. Light legs light as a feather, arms as light as a feather, torso and head floating, light, light, floating
above your space. And then sinking
back down to heavy, heavy right leg, heavy
left leg, heavy right arm, heavy left arm, heavy
tor, so heavy head, so heavy or sinking down
down into the ground. And then lifting light. Light, right arm, light, left arm like wings
flying up up. Right leg, weightless,
left leg, weightless, torso, weightless, head,
weightless, floating in space. And then sinking
back down, heavy, heavy right leg, heavy left leg. Heavy torso, heavy arms, the whole body ten
tons, heavy, heavy. Sinking down into your space. We find ourselves
in our own ventral, vagal space craded
above, cradled below, in a yurt, candle lit with friendly faces
singing together. To the top of a
mountain standing overlooking a beautiful view. And as you look out at the view, a stunning bird of prey flies overhead to the ocean
lying on your back, bobbing on the waves, looking up into the sky, full sun, the sun glimmering
on the sparkling waves. To the woods, crunchy
leaves underfoot. The smell of
mushrooms in autumn. To an open meadow, wild flowers blowing
in the wind, lying down in the wild meadow. Feeling the grass
tickle your back, looking up at the beautiful sky, swallows chittering and
flying over your head. Time now to take your Sankalpa. Again, as we close our practice, so mentally repeating three
times your intention. Strong words. Can use I am. A now slowly coming
back into awareness, feeling your body
cozy in your space, bringing awareness to the
right arm, to the left arm, to the right leg,
to the left leg, wiggling the fingers
of the right hand, wiggling the fingers
of the left hand, wiggling your right toe, wiggling your left toes. Stretching the body. Baby yawn. Mm. Very slowly, very gently rolling onto your right
hand side, cradle. Grateful for the sense
of peace and calm. Showing yourself that it's easy for you to travel
from mind to body, from mind to heart
and to activate your own parasympathetic
nervous system. I'll take as much time as you
need here to slowly sit up, or if you're going to sleep now, wishing you a restorative
and peaceful night's sleep. Thank you so much. And this practice
is now complete.
7. Thank You + Goodbye: Thank you so much for
taking this class. For me, Skillshare is
all about connection, and we can connect by one. Please do write
your San Calpe in the project section so I can know what
you're working with. Two, it's so lovely to hear from you in
the discussions tab. So if you have any questions or comments, do pop them in there. And the third way is
to leave me a review. If you've enjoyed this class, it really helps other students find it if you leave a review. If you'd like to stay
connected with me, do head over to my teacher
page and follow me. There you'll find links
to my social media, to my music, and
to my email list. I love sending out inspiring
emails once in a while. Thank you so much for
taking this class. May the beautiful
practice of Yogaidra infuse your life with calm,
creativity, and courage. And so it is. Love
always wins. Bye.
Laura Lamn, I light the Creative Spark
