Aloha Beautiful!
You might have noticed that the frequency of posts has dropped dramatically in the past three months. This is because I’m practicing what I preach. I’ve been tending to my yin (my heart, my emotions, my body, my family, the land, my Spirit, the Cosmic Intelligence) in this yang-centric world.
While a business coach or practice management guide would scoff, even tell me I’m “not committed” or “not serious” about the work I do, I know otherwise.
I’m choosing a different way to be “productive.”
I chose not to hustle. I create not out of obligation, fear, stress, or proving but out of trusting that what I put out and when is the exact right timing, making as much time (if not more) for me and my family’s wellbeing, and deeply honoring and trusting the balance between intuition with intelligence.
May I be a different role model for getting shit done while living deeply in alignment with purpose.
With that said, today’s episode is in honor of slowing down to be more productive.
Some background
Yoga Nidra is also known as progressive conscious relaxation and/or iRest (trademarked by Dr. Richard Miller for the Veterans Administration so it would be more “accepted” by a government health agency).
I was introduced to this deeply restorative guided relaxation technique by my Yoga teachers, Star Townshend and Hayward Coleman, in Pahoa, Hawi’i in 2005. At a time when I had full body pain, seriously challenging digestion issues, cystic acne, and a dysregulated nervous system with anxiety, depression, and a lot of people pleasing coping mechanisms, this technique was a game changer. While I desperately needed guidance and support from well trained professionals to guide me on my healing journey, what I loved about Yoga Nidra/Conscious Relaxation was that I could do it on my own. All I had to do was find comfort in a resting position (lying or sitting) and hit play. 20-40 minutes later I would come out of a deep resting state feeling fully recharged and more like “myself.” Coming out of each session, I was reminded that healing and change was definitely possible.
To this day, I recommend this style of progressive conscious relaxation to nearly everyone I see in the clinic.
When to use Progressive Conscious Relaxation/Yoga Nidra?
I recommend doing a 20-40 minute session 1-2x/week to reregulate your nervous system. Use progressive conscious relaxation/yoga nidra to manage stress, reduce overwhelm, bring more clarity and focus to a tired or foggy brain, manage pain (acute or persistent), when I can’t or don’t want to take medication (like perinatal and post-partum, and traveling), and as a short nap (that doesn’t leave you feeling groggy). If you don’t like my voice in this recording, you can find free 20-40 minute Yoga Nidra recordings on YouTube, Headspace app, or Insight Timer app. All you need is a safe place to lie down or sit comfortably. You can do this in a parked car, outside, indoors, before bed, in a hammock, or in a work breakroom. For those who are Licensed Acupuncturists, you can incorporate it into your Acupuncture session. And Yoga teachers, you can incorporate it into your savasana/corpse pose completing the yoga asana session.
!!Caution : Proceed with Discernment!!
While many things in the Wellness industry are touted as “for everyone” or “safe for everyone because it’s natural,” every modality has its limits. In fact, I recommend progressive conscious relaxation/Yoga Nidra more than meditation. I’ve seen more adverse events with meditation than with progressive conscious relaxation/Yoga Nidra over the past 20 years.
Who should avoid or proceed with additional support?
The following people should make sure they are in contact with and have access to a therapist, religious/spiritual teacher they trust, teacher, or guide to help integrate what might arise after progressive conscious relaxation/Yoga Nidra session.
People with mental health diagnosis
Highly sensitive and/or perceptive people
Active PTSD
Actively recovering from addiction
People who easily move between this world and others
A Note for Beginners
The first few times you do this, you might just lie/sit there and not notice anything different. That’s OK. Even though you might not feel like you rested, I’ve watched and witnessed people’s dispositions, mental health, brain fog, and energy change after regular practice (weekly for many weeks). After practicing regularly 1-2x/week for 3-4 weeks, you’ll begin to notice changes in your overall nervous system (how you perceive and react to stress or pain).
Let me know how it goes down below in the comments or via email.
From my heart to yours,
H.
Learn more about Yoga Nidra
Yoga Nidra for hypertension: A systematic review and meta-analysis
Effects of Yoga Nidra on Stress, Anxiety, and Depression: A Systematic Review and Meta-Analysis
Yoga Nidra and Pain: A between-, within-Group Meta-Analysis and Dose Response Meta-Regression
