Avsnitt
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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.
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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.
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Saknas det avsnitt?
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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
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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)
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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.
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A gentle and invitational approach to the liminal space of yoga nidra, allowing the possibly of accessing one's own inner wisdom and creative thinking.
Many, many thanks to all my listeners to your patience, lovely messages, kind reviews, and continued connection with this podcast. It means the world to me and keeps me inspired to continue.
If you have any feedback, requests or suggestions, you are more than welcome to send me a DM via Instagram @phoebeboonkerd.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Field recording: 산절의 풍경 Wind bells at a mountain temple, by Abyssence, via Internet Archive, under Public Domain Mark 1.0
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This is a simple, bare bones yoga nidra practice, without music.
The practice of Shavayatra is also known as the 61 points exercise, and is a form of yoga nidra from the Sri Vidya tantra tradition of the Himalayas. It helps us to deeply relax and enter into pratyahara, or sense withdrawal, and merge awareness between the body and the mind. An experience of energy like a network of throughout the body may be felt. The invitation is to just be with anything you experience.
The practice involves briefly resting your attention, on each of the 61 points, as you hear them named. These 61 points correspond with energy-rich areas of the body, known as marma points.
Script is adapted from the description of the practice provided on https://swamij.com/
thumbnail photo by Bruce Christianson, courtesy of Unsplash
Comments and feedback on this and other episodes are always welcome. This podcast is an offering to all who listen, in a world and a time where cultivation of our own personal sanctuary of inner peace and wellbeing is becoming as urgent as it is elusive. If you have any feedback at all, please email me [email protected].
with love,
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In this extended yoga nidra practice, we will explore the concept of an inner garden sanctuary, in which to nurture yourself and water the seeds of your heartfelt desires. We also explore themes of unconditional love and compassion, towards yourself and all beings. Greater equanimity is created by observing the way the mind creates, maintains and dissolves sensations and images. It is my sincere wish that you enjoy this practice and that it enhances your own sense of inner peace and wellbeing.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Andreea2702 via archive.org (https://archive.org/details/meditation-healing-music/Healing+Deep+Sleep+Meditation.mp3)
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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
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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
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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
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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
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.
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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.
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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)
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