Tranquility Tool Kit

Blessings to you! I sincerely hope that you and your family are doing well and coping with the reality and myriad and often strange circumstances that the COVID-19 pandemic is presenting to this world.

My family and I are doing well. This time of quarantine has made us come closer not only proximally, but emotionally as well. The other evening we made a special meal and opened one of our nice bottles of wine that we had been saving for a special occasion. After, we cranked the music and had a dance party. Truly this is love in the time of COVID-19.

I hope that you are able to find a greater love for self and others during this unique time.

I want to remind us all that we CAN do hard things. YOU can do hard things

This is it, my friend. This is the time for all of us to apply all of the lessons we’ve learned from our yoga and meditation practices, as well as our previous life lessons. This is the time to practice doing those things that help us find stillness and hope despite fear, uncertainty, and even illness.

Perhaps, through all of this, we may open up our minds and hearts to see and learn what we may become through this experience, both individually and collectively.

“It’s not about whether you win or lose. It’s about whether or not at the end of the day, you can still stand up and sing.” David Whyte

This is the time to dig deep into our tool kit and use everything we’ve got to keep our spirits high.


Tranquility Tool Kit

I’ve compiled a free tool kit that you can use any time you need to keep your spirits high. Here’s what’s in this tool kit.

Click above to download your FREE digital Tranquility Tool kit

Click above to download your FREE digital Tranquility Tool kit




  • For stress: Yoga Nidra for Stress recording (34 minutes)

  • For sleep: Yoga Nidra for Sleep recording (25 minutes)

  • To help you breathe: Stress Free breathing practices

  • To relax and connect to your body: Gentle Yoga Practice (60 minutes)

  • To move, strengthen, and erase stress from your body: Moderate/Intermediate Yoga Practice (60 minutes)

  • Feel-good music for these times:

    • “Let It Be” by Megan Peters and Scott Moore

    • Link to some incredible musicians’ Facebook and recordings of music

    • Megan Peters

    • John Louviere (find his Cabin Fever Covers on March 22, 2020)

    • Here’s a link to an amazing musician, MNEK, from Britain, who wrote and produced some absolutely STUNNING acapella songs about Coronavirus that are simultaneously hilarious and incredibly soulful.

      • “Bored”

      • “Quarantine”

      • “Selfisolation”

      • “Stay Your Ass Indoors”

  • Reading pleasure: Selected posts from my blog

    • Walking Into The Fire

    • Seeing the Finger of God: New Directions in Jazz

    • On The Corner of Justice and Compassion

    • Lionel Richie is My Guru

    • Grand Theft Auto: A Study in Mindfulness

    • Part 1

    • Part 2

  • Story Time

    • Here’s a recording of an evening of storytelling. (May not be suitable for children) Very personal stories in front of an intimate group about revelation, rebirth, and why heavy metal matters.


There is no better time than now to employ all the tools in our tool kit This is the time that we’ve been preparing for. It’s time to dive deep into your tool belt and use everything you’ve got.



Blessings! Stay safe. Stay sane.






What To Remember When Waking

Awakening With Yoga Nidra, the “Yoga of Sleep”

I love Yoga Nidra. Yoga Nidra uses the “technology” of the Nidra state, that hypnotic state between waking and dreaming, to enter into an experience of being that isn’t available to us in our regular waking life. Shamanic, religious, and even psychological methods use this state as a way of discovering deeper truths about ourselves. Yoga Nidra is a beautiful and relaxing pathway toward awakening.

I love this poem by David Whyte because like many good poems it can speak to many different things at once. When read from the context of awakening through Yoga Nidra or any other meditative practice, it has a particular poignance.

Enjoy!

What to Remember When Waking

by David Whyte


In that first hardly noticed moment in which you wake,

coming back to this life from the other

more secret, moveable and frighteningly honest world

where everything began,

there is a small opening into the new day

which closes the moment you begin your plans.


What you can plan is too small for you to live.

What you can live wholeheartedly will make plans enough

for the vitality hidden in your sleep.


To be human is to become visible

while carrying what is hidden as a gift to others.

To remember the other world in this world

is to live in your true inheritance.


You are not a troubled guest on this earth,

you are not an accident amidst other accidents

you were invited from another and greater night

than the one from which you have just emerged.


Now, looking through the slanting light of the morning window

toward the mountain presence of everything that can be

what urgency calls you to your one love?

What shape waits in the seed of you

to grow and spread its branches

against a future sky?


Is it waiting in the fertile sea?

In the trees beyond the house?

In the life you can imagine for yourself?

In the open and lovely white page on the writing desk?


from The House of Belonging, Many Rivers Press

Walking Into The Fire




I hope you are healthy and sane during these crazy times. The COVID-19 pandemic continues and has presented new and varied challenges for everyone.

I wrote the following story years ago but have recently edited it and I think posting it may be well-timed considering how we are all experiencing a refiner's fire in this moment of global calamity.

This global pandemic is changing us. It will help us birth a new version of ourselves and humanity, one that up-levels our consciousness.

But first, the fire.


Ever feel mired in life, like things have spun out of control or the way to move forward is lost to you? I often think in times like this we can gain immense clarity by walking straight into the fire. And by fire I mean going through something. Something intense and transformational. After being tempered by that fire, you’ll most likely find that the unessential gets burned away and what remains is something you can call Truth.


Sometimes you choose the fire and other times the fire chooses you. The fire could be a yoga class, a journey, a ceremony, an illness, a divorce, a new job, a birth, or a death. I can almost guarantee that over the course of your life, you have seen and will see this refiner’s fire in myriad forms. In part, the purpose of this fire is to make you seriously uncomfortable. That’s the point to wake you up from the numb of normal or being anesthetized by easy. Sometimes The Fatemaker makes us walk on hot coals to get us to pay attention.


In yoga philosophy the Sanskrit word tapas means the heat necessary for transformation. Since time out of mind, and through many cultures and spiritual traditions, people have used heat in sacred ceremony as a way of powerfully transforming people’s body, mind, and spirit.


Several years ago, I was in a funk— feeling very stuck with some deeply personal issues. Everything I was doing to help gain clarity in my life seemed fruitless. Then, my good friend Wendy, a wise friend and long-time student of mine who has a deep practice in Native American spirituality, invited me to attend a sweat lodge ceremony she was hosting at her house. She told me that a trusted medicine man she knew would be in town in a week or so and would be officiating the ceremony. I felt that this invitation to do this ceremony was providence, that the Universe was offering me a powerful answer to my life’s circumstances and perhaps I could gain some clarity. I said yes. I decided that what I needed was to walk into the fire.


A sweat lodge ceremony is sort of like burning down the forest to see through the trees and to illuminate the stars and see the mountains around you so you can forge a path forward.



The heat of the ceremony is a ritual, a physical action that transforms body, mind, and spirit. This ceremony allows you to sweat away all impurities on every level: physical, energetic, conscious, and spiritual. Just like yoga, the transformation may start on the physical level but since everything is inextricably connected, transformation happens on all fronts. You can’t change one thing without it changing everything.



Previously, I had attended and even conducted dozens of sweat lodge ceremonies. I almost always conduct a sweat during the yoga retreats that I host a few times a year at my uncle’s cabin in the Uinta Mountains in Utah. My uncle learned the ceremony from Lakota elders, and taught the ceremony to me. Ours are geared mostly toward beginners, so they end up being hot enough to get your sweat on, but certainly not as intense as many other sweats. They typically run about an hour, yet they can be quite transformational. Many students have told me how they attribute some deep progress, insight, or change that they’ve made in their lives to the catalytic effect of one of these sweat lodge ceremonies at my yoga retreat, so I assumed that I knew more or less what I was about to experience.


I was wrong.


The day of the ceremony came and I met Wendy at her house, sometime in the early afternoon. Joining the ceremony were the medicine man, Leonard, another officiator, and a group of 7-8 other participants, most of whom I didn’t know.

Sweat Lodge at My Uncle’s Cabin

Sweat Lodge at My Uncle’s Cabin


The sweat lodge ceremony was planned to take place in Wendy’s backyard. The lodge structure itself looked sturdy, though it was clear by its appearance that it had been used many times. It resembled a small dome-tent, big enough for maybe 4 people to lie down in comfortably and was low enough that you would most likely touch your head if you were sitting up straight. It was erected by using strong branches and thick blankets that now smelled like the smoke that they had breathed from countless ceremonies.


The lodge was built upon bare ground and in the center of the lodge was a hole dug in the earth used to hold a few dozen football-sized stones that would be heated and placed into the lodge to produce the heat to make us sweat. There are no openings to the lodge except a flap on the front that serves as the only door to get in or out, and which is closed for most of the ceremony. Once inside with the flap closed, the lodge feels very intimate and dark, like a womb.


Indeed, the structure of the sweat lodge represents the womb of Mother Earth—the Great Turtle. A sweat lodge ceremony is meant to help a person symbolically climb back into the womb of the Earth to get back into right-relationship with Source, their origin, the Mother. Alignment with Source gives clarity. Clarity reveals direction. Direction produces action.


In Wendy’s backyard, 20 or so feet from the lodge, was a large fire pit with enough wood to make an imposing fire. Next to it was a mound of a few dozen football-sized stones. Wendy explained that the stones represent the bones of Mother Earth and would transform into the agent of fire during our ceremony. Inside the lodge there would be no fire, only the hot stones. We were instructed to pray to these stones. We picked up these medicine stones and held them to our hearts as we closed our eyes to whisper our prayers to them before placing them on the logs in the fire pit to burn. Then we lit the fire and stood by as the flames devoured the stones.


Yoga Nidra Training

We tended the fire for several hours keeping the stones in the hottest part of the fire using pitchforks, rakes, and shovels, often singeing the hairs on our shins and forearms. After several hours of steady burning, the fire had been reduced to coals and had transferred its magical heat into the stones, which now glowed a pulsing, deep crimson. The stones were almost indistinguishable from the coals of the spent fire. The alchemy of the fire had turned them from bone to spirit.

Now it was time to enter into the lodge. It was early evening, maybe 5 or 6 pm. We prepared to enter into the lodge by stripping down to bathing suits, though Wendy donned a ceremonial dress that was used just for sweats lodge ceremonies. Standing outside of the lodge, we commenced a sacred silence, formed a neat line, and entered the structure one-by-one, starting with Leonard, by kneeling at the door and saying, “Mitakuye Oyasin,” a Lakota word meaning, “to all my relations.” My uncle taught me that this phrase invokes the spirit of all of my relatives— past, present, and future— as well as all spiritual beings who guide me on my spiritual journey through life. By saying “Mitakuye Oyasin” I invited the congress of my entire spirit tribe to assemble, to witness, and participate in my transformation during this ceremony. I watched the 5 or six others ahead of me kneel and whisper this incantation. When it came to my turn, I kneeled to enter the lodge and I couldn’t help but think of my grandpa, who had been dead only a few years and who, in his neat and orderly way, died exactly on his 95th birthday. He was one of the sharpest and most gracious, and loving people I’ve been blessed to have in my life and If I have a guardian angel following me around, it’s probably him. A converted and devout Mormon, I wondered if he would be in the ceremony with me.

We crawled in and formed a circle inside the perimeter of the lodge, our backs hunched forward, almost touching the walls. Our circle was a counsel, no person elevated over another. It made me think of the circle of life, the circle of past, present, and future relatives joining me in spirit during this ceremony.

Once we were situated inside, an officiator began to squat-shuffle his way in and out of the lodge using deer antlers to carry each of the red-hot stones, one-by-one, from the coals to carefully arrange them in the shallow pit located in the middle of the lodge. Arranging and amassing these stones took several minutes during which I sat quiet, almost hypnotized, staring at the glowing red rocks which seemed almost to melt into liquid magma, the boiling blood of Mother Earth. As the mound of hot stones grew, I could feel their heat pressing into my legs resting crossed-legged on the bare earth a mere 18 inches away. Not all of the stones were brought into the sweat lodge. Many of them were kept burning next to the coals in the fire pit so they could stay hot and be brought into the lodge intermittently later during different stages of the ceremony to renew the heat.

After the initial round of stones were in place, the officiator closed the flap that served as the only door, and the lodge plunged into blackness except for the deep, red glow of the stones. Immediately, the medicine man began to ladle water onto the hot stones making them hiss angrily like threatening rattlesnakes. A wave of searing heat quickly smacked me in the face and I reeled feeling as though all the air inside the lodge had been suddenly sucked out.

I sat among strangers, swallowed by heat and darkness, blinking wildly as I gulped down hot air which began to boil me from the inside. Within only a minute or so, my pores had opened and my entire body shimmered with hot sweat, cascading down my back, dripping into my eyes and off the tip of my nose, hitting the earth with tapping thuds.

The medicine man began to play a drum in a fast staccato. As if on cue, my core temperature rose and my heart began pounding in my ears, almost matching his drum. Leonard sang in loud and feral syllables, a language I did not understand, one of pure spirit.

After many minutes, he stopped singing and drumming and began imploring the Great Spirit, Father Sun, Mother Earth, the souls of the living and the dead, inviting the spirits of the elements, the stars, and our ancestors to join us in this ceremony of darkness and fire. Once the medicine man had finished his long prayers, he asked each person in the circle to pray aloud in turn. One by one, timid voices began offering their desires, hopes, and sufferings to the darkness and to the patient ears of the red-hot stones. The medicine man said that all forms of prayer are accepted in this church of mud and stones. As each person prayed, the temperature rose steadily and I felt as though time itself was melting, each minute stretching into oppressively long hours. The unbearable heat moved my heart from open to merely patient to annoyed and then to straight-up angry. I felt as though each person took lifetimes to say what was in their heart, while all I could think was, “Hurry up and pray, dammit!”

But, suddenly it was my turn to pray. By this time we had been in the lodge for nearly 90 minutes and I was feeling raw. The heat had melted away my guard like wax and as I opened my mouth to pray out loud into the darkness, I was surprised to hear a desperateness in my voice. I prayed openly, my desires, hopes, sorrows, and grief. I pleaded for help to find truth and wisdom. Tears soon poured down my face becoming indistinguishable from the streams of sweat. Soon, it felt as though I was crying from every pore.

Once our prayers were spoken, Leonard ushered us into the next phase of the ceremony by ladling more water onto the rocks, each splash instantly vaporizing with a furious hiss. The steam scorched our faces and lungs, penetrating deep inside of us. The heat found then incinerated the dams in our hearts that held fast our deep reservoirs of pain, grief, and guilt. A tangible energy, the toxic shit-sludge of our souls burst forth in wave upon wave into that tiny, black space. The air turned to lead. Our collective pain formed some dark demon, blacker than pitch, and I writhed and wept under its impossible weight. It felt evil, alive, and hungrily feeding on dread, like a wolf, crouched on my heart, growling and baring its fangs as it breathed menacingly into my face.

Going into this ceremony, I knew that it would be much longer than the sweats I was used to. I thought I was prepared, but after perhaps only 90 minutes I started to panic. I’d run marathons, hours of self-imposed endurance, yet this was already by far the most physically challenging thing I'd ever experienced. I was unraveling.

The ceremony continued.

My mind reached for a lifeline. I remembered Wendy saying that we had permission to leave if it got to be too much. The thought gave me hope. Then, somehow I felt my grandpa nearby and something inside of me calmly asked me to stay and continue this biblical wrestling between my own angels and demons.

The ceremony continued.

Another hour passes, or was it a night? In desperation, I lay down on the mud and curled up into a ball, pressing my face into the cool earth which had turned to mud from sweat and steam. The air was slightly more breathable down low giving me a little respite.

The ceremony continued.

After nearly four hours of wrestling with this physical and spiritual heat, I had reached my limit. I was starting to drift into unconsciousness, causing a new wave of panic to rise within me. Thoughts of, “Oh well, I did my best” soon eroded to, “Fuck this, I am leaving!” and I sprang to flee for my life. I crawled in a haze, desperate to get out the door. I was drunk with a lust to breathe fresh air, to lay my bare skin on the cool grass, to get out of that heat. I reached the door, popped open the flap, and as my body was about half way out, Leonard placed his big, calloused hand on my back in a supportive gesture and in my weakened state, the simple weight of his hand caused my arms to buckle and I collapsed onto my belly, face-down in the mud. I was half in and half out of the lodge. Panting. Head spinning. It was now dark outside though I could not guess at the hour. I gulped in the cool, night air.

“Brother,” Leonard said as he began to bless me… and for several minutes I lay face-down in the mud as Leonard spoke to the spirits in and around me. He blessed me with strengths and wisdom. He blessed me with a special gift to see into the future and into the past. He blessed me with the ability to see into different realms, the cosmic and the earthly, the masculine and feminine, to stand at the crossroads and translate to as well as direct others. He blessed me to heal my heart. He blessed my relationships, each a sacred ceremony in and of themselves. He blessed me to listen. He blessed me to speak.

After 10 or 15 minutes of prayers, I began to feel renewed in body and spirit. A surge of courage washed over me. My strength returned. I pushed back up to hands and knees and felt surprised as I felt myself crawling back inside the lodge. Despite it all, I was crawling back into the heat.

As I took my seat again in the circle, the officiators shut the door, closing off the cool, night air but not before bringing in an enormous, beautiful bowl of cold, fresh raspberries. Now, something you ought to know about me is that up to this point in my life, I wasn’t all that partial to raspberries. Tart pebbles in my mouth. But that night, after all that I had been through, I felt sharp, alert, and alive. This experience had blessed me with an unparalleled presence. Despite the fact that I didn’t care for raspberries, I’m here to tell you that when that bowl was passed to me, and I took three cold, fresh raspberries and placed them on my tongue, at that moment I saw the face of god! Never has anything tasted so beautiful, so sweet, so refreshing. As those berries burst open inside of my mouth, my entire spirit lit up with an ineffable joy. It was Soma, nectar of the Gods, manna from heaven. I suppose I will never taste anything as divine as those three raspberries as long as I live. And with that exquisite joy living in my mouth and with that unconquerable courage in my heart, I was again swallowed up into the darkness and heat and continued in ceremony for another 90 minutes. This time, each drop of sweat was a sacrament—my body and mind offering tears of joy.

The moment came when all the prayers had been said, all the blessings offered, our expiation accomplished, and the ceremony was over. They announced the end with, “WaHo!” and raised the door. The cold night air wafted into the lodge and one by one we crawled out into the night to be born again, the lodge exhaling a long plume of steam from its mouth. Wendy turned on her garden hose and we took turns drenching each other with that freezing water. It was utter elation. With laughter of relief and gratitude, we saw the entire world anew. I laid myself on the grass and watched the steam rise off of my body and merge with the stars above. My entire body pulsed at one with the Universe.

Photo by Alex Adams

Photo by Alex Adams

It was well into the night, probably 11 pm. The ceremony lasted around 5 hours. As I lay there, staring up at the stars, my mind was crystal clear. All the bullshit—the pretense, the doubt, the insecurity—had been summarily burned away and what remained was a clarion vision of what was most important in my life. I saw in minute detail everything I needed to do so that my life could thrive. I had direction.

After several beautiful moments soaking up the night air, staring at the stars, I stumbled over and found my phone. My body was still steaming while I started making those essential calls to take the bold steps I now knew I needed to travel.

The clarity I received that night has clearly shaped who I am today.

Maybe it’s not a sweat lodge that transforms you into your most divine self. In fact, maybe it’s not even something that you chose for yourself but rather something that life chooses for you like an illness, a breakup, or a death. Whatever the mode, each life will invariably experience the heat of transformation. This heat acts like a kiln to fire your tabernacle of clay to become the divine vessel that you are meant to be.

If ever you are unsure about which path to take in life, one path you might choose could be to walk straight into the fire. With presence, any heat becomes a sacred ceremony to burn through the superfluous and reveal what really matters and to help you see which path is yours to take.

The Neuroscience of Fear

My friend and fellow teacher, Rachel Posner, wrote something wonderful that I really wanted to pass along about fear and the neuroscience of fear. I have a deep respect for her work. Please take a look.

Reposted with permission.


Rachel Posner

This blog is not about influencing how you feel about the coronavirus. It’s not about giving you any facts, numbers, percentages or travel advice. And it’s not about comparing your chances of getting the virus to getting another flu, SARS, or any other disease for that matter. All I want to do is help you feel more relaxed so that you can gain perspective and approach the news with a clear head. Because the news is sensational! It’s about grabbing your attention. And what all reporters know is that nothing grabs our attention as quickly as fear. We are simply wired to pay attention to fear. Your brain spends the whole day looking for danger and then works to protect you from it. Unfortunately, your brain is not as discerning as it should be and is easily scared and prone to making up stories. Like an overprotective parent, it tries to protect you when you don’t need protecting and gets you to make decisions that aren’t always in your best interest.



If you’re feeling stressed about the coronavirus, or really anything for that matter, I recommend you check in with your nervous system. Why? Because when you’re in the fight/flight/freeze response, you can't see clearly; literally or figuratively. When you get scared or anxious, often your sympathetic nervous system turns on, narrowing or blurring your vision, sending adrenaline and cortisol into your system and readying you to act. But if you don’t “act” or you feel that there’s nothing you can “act” on, you can get stuck in the fight/flight/freeze response.


Let me give you an example:


You’re 2 hours into, “breaking news” on the television or you’ve clicked on the “coronavirus live update” for the 10th time today and you’re starting to get really worried. What started out as a natural curiosity and concern has shifted to perseverating thoughts, bodily discomfort and tension and fear for yourself and your loved ones. If you’ve made it to this stage, the likelihood is high that you have entered into the stress response. Because your limbic system is highly activated, the perspective taking and decision making networks in your brain are offline making it difficult to think and act appropriately. Your system is flooded with cortisol and adrenaline, you’ve got tunnel vision, unable to see the big picture and your immune and digestive systems (along with all the other non-emergency systems) are suppressed. You’re stuck in a chronic stress response and you are likely in a state of fear. Which brings me to the point I want to make today:


The power of fear is a greater threat than the coronavirus.



Fear suppresses your immune system, narrows your perspective, stops you from making good decisions, increases anxiety and bodily tension, causes emotional dysregulation and premature aging (just to name a few).



So if you really want to protect yourself from coronavirus, be informed without being inundated. When we act we build resilience and confidence. So in terms of the virus, follow all of the WHO’s recommended protective measures: wash hands frequently, avoid touching your face, practice respiratory hygiene, pay attention to the general advisories, and most importantly, be discerning when it comes to the information you are taking in.

You do not need to have the news on all night, or read 37 articles a day to stay informed and follow precautions.

Once you understand what you can do to act, it’s time to practice mindfulness.


Here are 5 tips to help you get a handle on fear:



1. When you’re feeling stressed, take a pause and get mindful. Acknowledge that you are stressed, and pause to notice what’s happening in your mind and body. Just name it: I’m noticing a feeling of……. You don’t have to get wrapped up in the story, you are just naming how you feel without judging it. Acknowledging thoughts and emotions can help us to become observers of those thoughts and emotions. Notice the difference between how it feels to say, “I am noticing a feeling of fear” versus, “I’m afraid”.


2. Get Grounded. Notice the places in your body that are in contact with support (the ground, a chair, couch, bed, etc.) As you exhale, let the weight of your body drop down into that support. Cultivate a feeling of weightiness and grounding. Take a few more breaths staying focused on those contact points. Getting grounded helps your thoughts to settle and can interrupt and decrease worrying.


3. Notice the way you are breathing. Begin by lengthening your exhale. Make the exhale at least as long as your inhale - longer if it’s comfortable. Then notice if you feel most of your inhale in your chest. Try to drop the breath down and expand your belly as you inhale so that you are engaging your diaphragm. A diaphragmatic breath followed by a long exhale will activate your parasympathetic nervous system and turn on your relaxation response.



4. Notice the sensations in your body. Move from your feet to the crown of your head, one body part at a time and consciously notice any sensations that are present. Paying attention to the sensations in your body can deepen the mind/body connection, distract your mind from cyclical thoughts and help inhibit the stress response.


5. Place a hand on your heart or your cheek and bring in a feeling of self-care and self-compassion; a genuine wish to alleviate your suffering. If it feels difficult to offer yourself compassion, bring to mind someone you care for deeply and imagine that you are sending them love and compassion. You are not focusing on suffering itself, only a genuine desire to be free from suffering. Compassion inhibits the stress response and activates networks in your brain involved in perspective taking and decision making. It can also release oxytocin and dopamine, leaving your feeling happier.


If you’d like a little help, you can open this audio meditation and I’ll guide you through it.

Some of you have asked about the Costa Rica retreat. It is still on! If I can help alleviate your fears, don’t hesitate to reach out!


That said, I am on my way to a Vipassana retreat and will be completely offline from March 11-22. If you have questions about the retreat I will happily respond when I return or click here to email my retreat partner Beck.


Wishing you a calm, fear-free day, and so much love!

Rachel

https://www.rachelposner.com/blog


Finally, an Online Yoga Nidra Training You Can Do At Home!

More than ever, the world needs you to learn to teach Yoga Nidra.

Yoga Nidra Training

Maybe now is the perfect time to do a self-guided, home study of Yoga Nidra with my online Yoga Nidra teacher training. Plus, I can think of few practices that would be as absolutely necessary during this crazy time than this relaxing, calming, yet mind-opening mindfulness practice. You can help both yourself and others source their best selves during this precarious time.

This program is available as an instant download so you can began napping your way to enlightenment today! Also, this training comes with my latest PDF book of over 100 pages of Yoga Nidra scripts so that you can begin immediately to help people with practices like Yoga Nidra for Stress, Yoga Nidra for Healing, and Yoga Nidra for Abundance, just to name a few.

This 50-hour Yoga Nidra intensive is designed to deepen your knowledge of Self through Yoga Nidra as you learn to guide yourself and others through effective and varied Yoga Nidra practices. It is perfect both for teachers interested in teaching Yoga Nidra as well as students who simply want to deepen their practice of Yoga Nidra.

I’ll support you every step of the way with quick email responses and/or personal Zoom calls to clarify concepts.

What’s in this Yoga Nidra Training:

  • A library of Yoga Nidra training that you can access whenever you’d like

  • A deeper understanding of Self through Yoga Nidra

  • A course of profound relaxation

  • A full audio/video recording of the training for practice and continued learning

  • 20 Yoga Nidra scripts to immediately teach effective classes

  • Yoga Nidra Immersion PDF workbook

  • A certificate of completion

  • Yoga Alliance Continuing Education Credit (if needed). This counts as 50 hours of non-contact hours

  • Pranayama and mindfulness exercises that support Yoga Nidra practice and which you can print off and give to your students

You get a certificate of completion when you’re done and it counts for 20 hours of continuing education with Yoga Alliance (non-contact hours).

Some of the Topics You Will Learn:

  • Tantric Philosophy of Yoga Nidra

  • Myths and Chants

  • Yoga Nidra for Healing/Trauma/Stress

  • Neurobiology: Your Brain on Yoga Nidra

  • Yoga Nidra for Performance

  • The Power of Visualizations

  • Subtle Body Study and Practice

  • Koshas

  • Pranayama

  • Incorporating Yoga Nidra into Yoga

  • Mindfulness

  • Effective Teaching Methods

  • Role as Teacher

  • Self Practice

  • Group Teaching

  • One-on-one Teaching (and Dyads)

By the end of this immersion you will be ready to teach Yoga Nidra!

Updated with very helpful Yoga Nidra scripts as you are learning to find your own voice.

 

The Yoga Nidra scripts are as follows.

  • Yoga Nidra for Grief

  • Yoga Nidra for Goals

  • Yoga Nidra for Healing

  • Yoga Nidra for Sleep

  • Yoga Nidra for Grounding

  • Yoga Nidra for Sankalpa (Intentions)

  • Basic Yoga Nidra Practice: Body

  • Yoga Nidra for Energy and Chakras

  • Yoga Nidra for Anxiety Management

  • Full Yoga Nidra Practice (all Koshas)

  • Yoga Nidra for Heart Energy

  • Yoga Nidra for Stress

  • Yoga Nidra for Relaxed Alertness

  • Yoga Nidra for your Trinity Nature

  • Yoga Nidra for Compassion

  • Yoga Nidra for Abundance

  • Yoga Nidra to Start Your Day

  • Yoga Nidra for Bliss (Anandamaya Kosha)

  • Yoga Nidra for Happiness

  • Yoga Nidra for Inner Wisdom

You can start to use these scripts immediately to begin to teach effective Yoga Nidra classes while you’re also learning the philosophy and principles of Yoga Nidra so that you can begin to use your own intuition, voice, and experience to affect your students in only the way that you can.

I believe that this time more than ever the world needs Yoga Nidra. it also needs good Yoga Nidra teachers. I believe that if you are reading this that there’s a good chance that you might feel called to do this incredible work.

You get:

  • 50 hours of audio and video instruction

  • A 60+ page PDF Manual

  • Access to a virtual library (dozens) of Yoga Nidra recordings

  • Over 100 pages of Yoga Nidra scripts you can start using today

  • A certificate of completion

  • A beautiful, relaxing, and expansive spiritual journey into Self

all for only $589

Money-back guarantee!

Yoga Nidra Scripts
Yoga Nidra Training

Thank you for your interest in this training. I loved putting it together and I hope you love it as much as I do.

Scott Moore (E-RYT 500, YACEP, RYS) has been teaching yoga since 2003 and Yoga Nidra since 2008. He is the author of Practical Yoga Nidra: A 10-Step Method to Reduce Stress, Improve Sleep, and Restore Spirit. His online Yoga Nidra teacher training has gained global attention and over 30,000 people have enjoyed his Yoga Nidra recordings on the Insight Meditation app. Scott was a professor of an accredited class, Yoga for Wellness, at Westminster College for 9 years and has also created programming and curriculum which incorporates Yoga Nidra for many hospitals and treatment facilities. Scott has also worked with many world-renowned performers and athletes to achieve optimal performance using Yoga Nidra. Scott writes for and has been featured in Yoga Journal, Mantra Magazine, Origin Magazine, Medium, Conscious Life News, Sivana East, and his own blog at scottmooreyoga.com/blog. Scott loves to travel to offer retreats, trainings, and workshops. Scott just moved back to Salt Lake City after living with his wife and son in Southern France.


Let It Be

I heard a story about many Italians who are isolated in their homes because of the pandemic and as a way of connecting to those around them, they are opening their windows and literally singing to each other.

During my meditation practice a few nights ago, the words to “Let It Be” drifted into my mind. After my meditation, I texted my friend, Meg, singer/songwriter extraordinaire and owner of Acoustic Music in Salt Lake City, and asked her if she wouldn’t mind recording it for me to share with you. She was already tucked into bed with the pups and ready to call it a night but when she got my text she became so excited by the idea that she got up, cracked a beer, and recorded it on her phone. One take. I took the track and layered some sweet clarinet behind her sultry voice.

So, from my window to yours, here’s a little music to bring us together in times of trouble.

LYRICS

When I find myself in times of trouble

Mother Mary comes to me

Speaking words of wisdom, let it be.

And in my hour of darkness

She is standing right in front of me

Speaking words of wisdom, let it be.

Let it be, let it be.

Whisper words of wisdom, let it be.

And when the broken hearted people

Living in the world agree,

There will be an answer, let it be.

For though they may be parted there is

Still a chance that they will see

There will be an answer, let it be

Let it be, let it be. Yeah

There will be an answer, let it be.

And when the night is cloudy,

There is still a light that shines on me,

Shine on until tomorrow, let it be.

I wake up to the sound of music

Mother Mary comes to me

Speaking words of wisdom, let it be.

Let it be, let it be.

There will be an answer, let it be.

Let it be, let it be,

Whisper words of wisdom, let it be.

There Will Be An Answer, Let It Be

Crazy times, my friend. Crazy times. None of us have any immediate answers to this global health crisis. It’s real and serious. Still, I know that we have the power to beat this on every level. We really do. We are resourceful, creative, and resilient beings. The crisis has ratcheted up our response level to the utmost and this means stepping up to be smart, precautionary, AND compassionate.

While the world’s best and brightest are working hard on figuring out how to fight the actual virus, I believe we all have a different and equally important job: to fight the fear of this virus with a weapon-grade love that has the power to annihilate selfishness, worry, and scarcity. Let’s pull together in these difficult times and fight fear with an increase of love and compassion for each other. By being smart AND compassionate, this thing will level off, and in the end our collective heart will be stronger because of it.

In the Spirit of Social Distancing

If you’re in Salt Lake City, classes at 21st Yoga are being suspended and many are switching to live, virtual classes. Stay tuned for more information on those.

Community is important, especially in these crazy times! Even if you are holed up at home it’s still nice to connect with each other. I’ve been teaching a live, virtual Yoga Nidra class each Sunday at 9 am MST. Join me! This is an excellent way of staying grounded, connecting with others, and also sourcing your highest Self. Each session allows us to talk and interact with each other while also enjoying our own space. Our next session is about responding rather than reacting during times of calamity.

I’m available for private individual and group sessions via Zoom or FaceTime. Please reach out to me to schedule a session if you’re interested. This could actually be a lot of fun and we could turn a crisis into something really cool together.

Lastly, I wanted to share something really special with you…

I heard a story about many Italians who are isolated in their homes because of the pandemic and as a way of connecting to those around them, they are opening their windows and literally singing to each other.

During my meditation practice a few nights ago, the words to “Let It Be” drifted into my mind. After my meditation, I texted my friend, Meg, singer/songwriter extraordinaire and owner of Acoustic Music in Salt Lake City, and asked her if she wouldn’t mind recording it for me to share with you. She was already tucked into bed with the pups and ready to call it a night but when she got my text she became so excited by the idea that she got up, cracked a beer, and recorded it on her phone. One take. I took the track and layered some sweet clarinet behind her sultry voice.

So, from my window to yours, here’s a little music to bring us together in times of trouble. You gotta hear this!

When I find myself in times of trouble

Mother Mary comes to me

Speaking words of wisdom, let it be.

And in my hour of darkness

She is standing right in front of me

Speaking words of wisdom, let it be.

Let it be, let it be.

Whisper words of wisdom, let it be.

And when the broken hearted people

Living in the world agree,

There will be an answer, let it be.

For though they may be parted there is

Still a chance that they will see

There will be an answer, let it be

Let it be, let it be. Yeah

There will be an answer, let it be.

And when the night is cloudy,

There is still a light that shines on me,

Shine on until tomorrow, let it be.

I wake up to the sound of music

Mother Mary comes to me

Speaking words of wisdom, let it be.

Let it be, let it be.

There will be an answer, let it be.

Let it be, let it be,

Whisper words of wisdom, let it be.

Live Online Yoga Nidra Class

Virtual Yoga Nidra Class

Live Virtual Yoga Nidra Class

It’s getting crazy out there with the worries over the COVID-19 and the one sure thing we can do to help change the world is to first change ourselves. Let’s tune into our best selves and allow that to lead us forward into helping ourselves and everyone through these difficult times. Yoga Nidra is perhaps the best way I can think of to change your state in the immediate to affect BEING the change you wish to see in the world. So, if you’re being cautious and would like to both practice public spacing AND experience community, please register for my live, online Yoga Nidra class, every Sunday at 9 am MST.

What Is Yoga Nidra?

Yoga is the practice of arriving to Oneness. Nidra means sleep, or that liminal state between waking and dreaming that acts like a bridge between many seemingly disparate parts of our being. Yoga Nidra employs relaxation as a special tool to not only help you travel that bridge between these different parts of your being into Oneness but also, on a practical level, help you to regularly achieve deep and nourishing rest. They say that 30 minutes of Yoga Nidra is like giving yourself a 2 hour nap! Join me for our next session, Sunday, March 15th at 9 am MST where we practice experiencing ourselves in our True Nature while also becoming very relaxed.

Once you register, you will be able to join me at the appointed time from your computer or smartphone, in the comfort of your own home, where the only virus you have to worry about is whatever computer virus already lurks on your machine. Seriously though, it’s really nice. Plus, you can register even if the time doesn’t work because each person who registered gets a full audio and audio/video recording of the event to review whenever you wish. That and it’s totally affordable.

Click Below to Register and Check Out My Online Training.

Be The Peace

I’m sure that even if you live in a cave somewhere you’ve still been inundated with information and worries about the Coronavirus.

What to do?


Of course we all want to stay informed so we can act responsibly and there’s some real-life consequences to what’s going on: people are working from home, kids can’t go to school, and there’s no goddam toilet paper at the grocery store! Yet there’s a point where news turns into worry-mongering which ironically spreads the most contagious and damaging virus in the history of humankind— the virus of fear.


I heard one of my teachers, Judith Lasater, once say, “What is worrying but praying for what you don’t want.” There’s so much energy in whatever you place your attention upon that it’s hard not to give energy to the very thing that you’re trying to avoid. How can we instead put our energy toward a solution rather than fueling what could possibly go wrong?


I believe that this current global health crisis is serious and that we should be responsible by doing whatever we can to avoid spreading it such as practicing good hygiene among other things. My wife started as a nurse before getting her PhD in nursing informatics and is no stranger to how easily germs can spread. She’s the most pleasant germaphobe imaginable and keeps our family healthy by reminding us to wash hands before and after going into public, to cough or sneeze into a tissue or elbow (then still wash hands), and not to eat anything before washing hands (. . . and wash hands again just for good measure). As we are moving forward with efforts to cut Coronavirus off at the pass, I keep reminding myself, “WWSD, (what would Seneca do)?” After that, I believe that we need to live our lives as normally as possible so that we don’t make an already bad situation 10X worse by running for the hills and stockpiling weapons and Snickers bars.

In yoga philosophy there's a concept called Indra’s Web, a jeweled net covering the entire Universe where every facet of every jewel reflects every other facet of the entire Universe. It’s one way of illustrating the idea that somehow everything is connected to everything else and therefore the greatest tool to change the outside world is actually to change yourself.

Whether you are infected with the actual Coronavirus, infected by the fear of it, or simply plagued by the fact that there’s a run on toilet paper at Costco, there is one thing that will undoubtedly help any situation and that is practicing grounded presence. Practice being the peace you wish to see in the world.

To that end, I’ve made a Yoga Nidra recording (guided meditation) which is about 20 minutes long and which I think you’ll love. It uses deepening layers of Awareness and relaxation as a gateway into practicing being the change you wish to see in the world. At very least, it will help you relax while the world is getting increasingly more agitated around you. Maybe it will help to affect some real change in the world. While you and your kids are on house arrest due to the Coronavirus, maybe try giving yourself some Yoga Nidra homework and do this practice a few times in the next few days as your way of changing the world from within yourself.


And if you feel like you need some good vibes in your life, now more than ever, you’d love to go to yoga but are freaked out to be within 100 feet of another person for fear of getting sneezed on, consider joining my weekly, live, online Yoga Nidra class which happens every Sunday at 9 am MST. Join me from your computer or smartphone, in the comfort of your own home, where the only virus you have to worry about is whatever computer virus already lurks on your machine. Seriously though, it’s really nice. This week we are exploring the super power of relaxation and how it enables us to reach altered states of consciousness in order to expand our stages of consciousness. Plus, you can register even if the time doesn’t work because each person who registered gets a full audio and audio/video recording of the event to review whenever you wish. That and it’s totally affordable . . . payable in toilet paper squares.

CLICK BELOW TO REGISTER

Yoga Nidra Scripts are Finally Available!!

Available as an instant download!

Instant downloadable PDF

Instant downloadable PDF

These Yoga Nidra scripts empower you to teach like an expert today!

20 Yoga Nidra Scripts Vol. 1!

This is a compilation of some of my favorite Yoga Nidra scripts I’ve created to teach my Yoga Nidra classes, teachings, and recordings.

Instantly download these scripts onto your computer or smart device, or print them off.

The Scripts Included in This PDF Book

  • Yoga Nidra For Grief

  • Yoga Nidra for Goals

  • Yoga Nidra for Healing

  • Yoga Nidra for Sleep

  • Yoga Nidra for Grounding

  • Yoga Nidra for Sankalpa (Intentions)

  • Basic Yoga Nidra Practice: Body

  • Yoga Nidra for Energy and Chakras

  • Yoga Nidra for Anxiety Management

  • Full Yoga Nidra Practice (all Koshas)

  • Yoga Nidra for Heart Energy

  • Yoga Nidra for Stress

  • Yoga Nidra for Relaxed Alertness

  • Yoga Nidra for your Trinity Nature

  • Yoga Nidra for Compassion

  • Yoga Nidra for Abundance

  • Yoga Nidra to Start Your Day

  • Yoga Nidra for Bliss (Anandamaya Kosha)

  • Yoga Nidra for Happiness

  • Yoga Nidra for Inner Wisdom

I wanted to compile these scripts because while practicing Yoga Nidra may be easy and relaxing, teaching it effectively can be difficult. I’ve spent many years learning how to teach Yoga Nidra effectively. I’ve logged many thousands of hours teaching Yoga Nidra and have learned through trial-and-error what best to do and NOT to do in order to hopefully facilitate an effective Yoga Nidra experience for myself and for students. This compilation of scripts is designed to put the words of effective, and what I hope are skillful, Yoga Nidra practices in your hands so that you and your students can also benefit from these practices.

How to Use These Scripts and Best Practices

These scripts are designed to be used for yourself or to facilitate Yoga Nidra practices for individual clients or classes. Feel free to record these scripts for non-commercial purposes. Please understand that everything in this book is copyrighted, thank you very much.

I highly encourage you to make it a regular practice to record yourself reading these scripts, which could be your intention for purchasing this compilation in the first place, but especially if you are going to be facilitating others. Doing so allows you essential information about the way you are offering the practice. I know, I know, I know: everyone hates to hear their own voice but I can tell you from personal experience that doing so is perhaps the greatest tool you have to refine your teaching.

Thank YOU!

Lastly, Thank you!

I’d love to hear from you! Please drop me a line and let me know how your teaching is going, if you have any questions in particular, and what insight you have discovered through this fascinating practice. Let’s keep the conversation going about Yoga Nidra.

Also, stay in touch so I can keep you in the loop with information from level 1 and advanced trainings, retreats, recordings, and other resources.


I love facilitating Yoga Nidra and I’m also passionate about teaching others to facilitate Yoga Nidra. I love to teach live Yoga Nidra teacher trainings because I love to see how people are using this practice. I see so many different kinds of people in my trainings including, yoga and meditation teachers, reiki and other energy workers, geriatric health professionals, high-performance coaches, high school teachers and counselors, mental health therapists, parents, and even family and divorce lawyers, because each person understands how this transformative practice can help the part of the world that they are blessed to work with. I’m also really happy to offer an an online Yoga Nidra teacher training so that people all over the world can learn the principles of effectively leading a Yoga Nidra class along a timeline and location that works best for them.

My trainings explore the principles and fundamentals of Yoga Nidra to first outline the “what and why” of Yoga Nidra in order to then understand the “how” of Yoga Nidra. I find that organizing the trainings in this way enables teachers to facilitate this transformational practice with the power of doing so in their own voice to match their own specific needs as well as those of their students. Also, I strongly believe that once you know what you are aiming for, you will likely find your own pathway to get there, one that feels perfect for you. Eventually, you’ll be able to create your own scripts and improvise a practice that is powerful and necessary to yourself and your students. If you are passionate (or even curious) about facilitating Yoga Nidra and learning to move beyond these scripts to create your own as well as conduct 1:1 Yoga Nidra Dyads, a completely improvised experience based on the real-time awareness of your student, I invite you to explore either my online Yoga Nidra teacher training or my live Yoga Nidra teacher trainings.

You may also wish to check out my book, Practical Yoga Nidra: a 10-Step Method to Reducing Stress, Improving Sleep, and Restoring Your Spirit, which hit the shelves in December of 2019. I’m thrilled at the global response that it has received so far.

My sincere desire is that these scripts will help you facilitate your own journey through Yoga Nidra as well as help you facilitate others’ journey as well.

Namaste,

 
Yoga Nidra Teacher Training
 

Yoga Nidra: The Yoga Of Sleep

Yoga Nidra: The Yoga of Sleep

I’ve been practicing Yoga Nidra since 2005 and have been teaching it since 2008. Yoga Nidra has taught me more about myself and the Universe than perhaps any other practice. It has also personally facilitated some of the most illuminating, spiritual, healing, experiences of my life and has truly shaped me into who I am today. It’s changed my entire world view and has changed the way I approach life, teach yoga, and understand myself and the purpose for existence.

I absolutely love Yoga Nidra! Yoga Nidra is often called the “yoga of sleep.” a very approachable yet effective way of experiencing the Oneness of your being through the process of a relaxing journey through deepening layers of Awareness. Yoga Nidra acts kind of like a guided meditation, where practitioners lie down, close their eyes and listen to a facilitator (teacher) lead to experience themselves as Awareness itself. The fact that Yoga Nidra is so easy to practice and often leaves practitioners feeling rested, illuminated, and calm, makes this a popular, simple, and effective way of exploring one’s higher Self. Yoga Nidra is like napping your way to enlightenment!

Yoga Nidra: Shaping Lives

I have also seen Yoga Nidra transform the lives of countless students, facilitating everything from spiritual growth such as connecting with their Eternal being to tapping in to a wise inner teacher to hear vital personal direction. Students love telling me about how Yoga Nidra has helped them with practical issues like getting better sleep, managing stress, and lowering blood pressure, to name only a few.

I truly believe that Yoga Nidra can change the world by helping people to be the very best and illuminated versions of themselves. Sharing Yoga Nidra is one of my primary missions in life and I’m thrilled to be spreading the news of this transformational practice around the world.

Mayakoshas and Removing the Mask Illusions

Yoga Nidra is but one practice that leads people to experience their highest Selves and to come to the ultimate state of Oneness with all things. The explicit purpose for Yoga Nidra is to layer your attention through the illusions of the ego (the mayakoshas) in order to dis-identify as the ego and instead identify as Awareness itself. These layers of illusion are:

  • Anamaya kosha, or animal layer

  • Pranamaya kosha or energy layer

  • Manomaya kosha or emotions/thoughts layer

  • Vijnanamaya kosha or dreaming, unconscious, beliefs, and symbols layer

  • Anandamaya kosha or bliss layer

Yoga Nidra helps a person to recognize these parts of themselves to explore the part of themselves that can simply witness these parts. Soon a person appreciates these changeable parts of their being as the primary way to illuminate that which is unchanging, their True Nature, that of Awareness itself. Doing so heals what I feel is the fundamental human problem which is feeling separate from Source.

Yoga Nidra for Healing

I believe that wellness is the byproduct of Awareness and as such, the Awareness a practitioner may experience through Yoga Nidra can catalyze myriad other kinds of transformations in many practical and useful ways such as help with stress, grief, setting goals, starting your day, getting great sleep, achieving a state of relaxed alertness, and even creating abundance in your life. These are just a few of the many topics you’ll find in my Yoga Nidra recordings.

Yoga Nidra Training

If you’re interested in learning how to facilitate this incredible practice in the power and authenticity of your own voice to bless the lives of 1:1 clients, classes, and yourself, I invite you to look at my live Yoga Nidra trainings or Online Yoga Nidra Teacher Training.


Creating Sacred Space at Home

Creating a meditation space in your home is a very interesting topic. I’ve lived in several different places in the last 2.5 years and we have tried to dedicate a little corner in every place place we have lived to be sacred space and meditation space.

So, our family has been living abroad for the last year. It’s been great to be so mobile—renting apartments and enjoying them for a time then moving on to a different neighborhood, city, or even country. After about a year abroad, we decided to come back to The States so the kid could start kindergarten and so my beautiful wife could start her new business as a coach for sex, love, and relationships.

Check it out! Redfin is a site that is dedicated to real estate and they asked me to contribute to a blog post about how the best place to create a meditation space in your home. I was honored to be chosen to contribute. It’s a great article with several great ideas. Check it out.


Meditation Space

Meditation is a powerful tool that can help you reduce stress, relieve anxiety, enhance self-awareness, and so much more.  While meditation can be done at any time, in any place, creating a dedicated area at home can make the practice even more special. But how do you actually go about creating this place of stillness? To help you get started, we had meditation and wellness experts share their best tips for finding the right spot, which supplies to put in it, and some simple design tips to pull the space together. 

Invite your body’s wisdom to choose the environment that will most support your sitting practice. As you walk through your home notice how your body responds to the different rooms. Trust you’ve found the room when the “Ah-ha” feeling arises and your body relaxes. – Mindfulness Coaching School, Ann-Marie McKelvey

First thing’s first, set an intention for your space: a moment of calm in your day, a moment of quiet, or a moment to improve your focus. Remember that cleanliness is ideal. Declutter your nook and welcome back in the necessities. These can include – a comfortable place to sit, colors that support your vision (blue is calm, red is energizing), and dim lighting to shift focus to the light within. Incense, candles, music and sentimental objects (photos, figurines, etc.) activate more of your sensory neurons; use these with awareness. – Urban Wellness Magazine

Yoga Nidra Training

Bathtubs can offer built-in privacy for peaceful moments at the end of a long day. Consider bringing candles, incense, and healing salts to your tub for a fully embodied meditation. Notice the temperatures, textures, smells, and sounds of your moment-to-moment experience. – Mindfulness Exercises, Sean Fargo

Bring the feeling of nature indoors. We like to include soft, warm light and natural elements (think plants, wood tones, and salt lamps) to bring the peace of the forest indoors. And of course, make sure it is somewhere you want to spend time! – The Pearl Day Spa

Lighting and sound are the most important considerations when designing a meditation space at home. For overall ambiance, nothing creates warmth and calm like the soft lighting of dimmable lamps or fairy lights. For pure practicality, choose the quietest spot in your house, or add natural sounds such as a fountain to keep disruptive household noises from interfering with precious zen moments. – Mayu Meditation Co-op, Cierra McNamara

During meditation, good upright posture enables you to really get into the zone. Whether you’re sitting cross-legged on the floor or in a chair with your legs uncrossed, a support cushion will help you maintain a straight spine. To be truly mindful of your body’s position, you might want to use a posture trainer that reminds you to be upright and present in the moment. – Upright

Incorporate natural scents that allow you to focus more readily on the ‘present.’ Scents like eucalyptus, rosemary, citrus, and mints are invigorating, clearing, and allow you to remain mindful. Scent will ground you in your meditation quicker than any other sense. – Clear My Head, Brenda Stansfield

Find a place that naturally creates a sense of peace and calm, ideally away from distractions like electronics, televisions, speakers, etc. You could choose a dedicated room, like a den or extra bedroom to meditate – these places tend to be quieter and less associated with sleeping, entertainment, or excitement. Or you could choose a location, even the backyard, that has a view of nature. – Scott Moore Yoga



Engage the five senses: sight, touch, smell, sound, and taste. Surround yourself with blue tones and relaxing sounds, and bring your attention to the smell of your favorite candle or essential oil. Incorporate textures that bring you warmth and support, and consider enjoying a cup of warm tea or a piece of dark chocolate with your practice. – Neuro Wellness Spa, Emily Pedersen

Use the same things that stimulate your senses every time you meditate. For example, play the same music, or use the same incense. This way it helps to signal your brain that it’s time to meditate, and it’s a great way to develop a habit of meditating too. – Museflower Retreat and Spa, Tania Ho

Create a space for meditation with meaningful things. My favorite cozy blanket, a special candle, and a beautiful palm stone are three things that set me up to meditate at home more regularly. I can create a space for meditation anywhere with these few important items. Whether that’s on a chair in my bedroom, on my couch, or even in my backyard. I can even take my meditation “space” with me when I travel. SF Advanced Health, Nicole Bianchi,

Keep it authentic. Too often we get caught up in what we think it should look or be like, when it may be as simple as your favorite chair located in a cozy spot where the morning light pours in. – Guiding Wellness Institute, Kelsy Timas

Use deep breathing. For an optimized relaxation response, use deep breathing as a guide for settling into your own inner self. Extending your exhale slightly longer than a deep inhale will both calm the body and the mind to find rest in your home or chosen location. – Harmony Health Massage & Wellness Spa, Inanna Hall

Find a quiet place away from distractions. Create a simple space that is uncluttered, without phones, computers or other things that draw your attention away from your practice. – Mindworks Meditation

If you don’t have an entire room to dedicate to meditation, create a space in the corner, away from all the things that may pull your attention. Once you select your location, establish a hard and fast rule that this space is for meditation only and declare it a no electronics zone. – Discarded Anxiety

Sacred Space In Your Home

Let it be cozy and inviting. Experiment to find out what feels most comfortable for you to sit on: a chair, meditation cushion, or low bench. To nurture a sense of spaciousness and peace, a small table set simply with a candle, a flower vase, and a picture or other inspiring object is enough. – Barbara Newell

Don’t be overly concerned with where you meditate. Learn to use “distractions” that may arise wherever you find time to meditate. You can use anything as objects of mindfulness meditation. Ask yourself, what can I learn from this in terms of your mind’s and body’s reactions to them? Learn to meditate anywhere and under any circumstances. – Mindful Living Center, Mike Healy

Choose a small space in your home that you feel intuitively connected to. Begin to create this sacred space with the calming and grounding colors of warm silver, espresso, and pure white. Next, gather the essentials to create a comfortable and healing meditation practice: sandalwood incense, mala beads, a well-padded meditation pillow, textured blankets, crystals, and your personal primordial sound mantra. – Serenity Spa

Make sure that whatever space you create for meditation in your home remains consistent and doesn’t change frequently. It’s also important to have ample air ventilation and light in the room. – MeditationIsEasy.Com, Eklavya

written by

Emily Huddleston

Emily is part of the content marketing team and enjoys writing about real estate trends and home improvement. Her dream home would be a charming Tudor-style house with large windows to let in lots of natural light.

Yoga Nidra: A Bridge to Inner-Wisdom

Yoga Nidra Training

Yoga Nidra is a fascinating form of meditation. It’s different than many other forms of meditation in part because it’s a guided, practitioners are encouraged to lie down on the floor and close their eyes, and because it uses relaxation—not the effort of focus—to help practitioners arrive to the state of being identified as Awareness itself, rather that what you’re aware of.

One of the most fascinating things about Yoga Nidra is that it acts like a bridge, connecting seemingly separate parts of our being so that we can experience the non-dual part of us, that which eternal, the grand Singularity of the Universe, Awareness itself. Stay with me…

Yoga Nidra bridges the waking and dreaming mind. In fact, Yoga Nidra means the practice of coming into Oneness (Yoga) by using the Nidra (sleeping) state of mind. While Nidra is often translated as sleep, in actuality it means something closer to daydream, specifically that hypnagogic, liminal state between waking and dreaming consciousness.

Yoga Nidra acts like a bridge between your infinite and finite parts of being so you can experience the transcendent feeling of being BOTH an infinite being, Source, the Everything of the Universe AND a finite expression of Source that has a body, opinions, and has to wake up early on Tuesdays cuz it’s your turn to carpool the kids to school.


Using this in-between state of consciousness, Yoga Nidra also helps to bridge your conscious and unconscious mind. Sometimes when you build the bridge between these two states of your consciousness, the two sides can have a conversation together and your conscious mind can sometimes hear your own deep inner wisdom speaking from deep within your unconscious mind.


Yoga Nidra has taught me volumes about myself. It’s help me to bridge the gap between my practical and spiritual self, helped me to bridge the gap between feeling separate from and one with the Universe, and because of the bridge it’s given my conscious and unconscious mind to converse, I’ve learned some fascinating things about myself taught to me from my own deeper inner-wisdom.


Lastly, one of the coolest things about Yoga and Yoga Nidra is that it’s not giving you anything that you don’t already possess. These practices merely uncover the blinders from you seeing your True Self.

May we always be searching for our most true, infinite, and wise self. If you’re interested, above is a free Yoga Nidra recording that leads you to hear the wise inner teacher inside of you.

Enjoy and please tell me what you think.









Manifesting with Yoga Nidra

Yoga Nidra Training

Click here to access Yoga Nidra for Manifesting

(about 30 minutes)

I used to be so skeptical about the notion of “manifesting.” This of course was coming from the mind set that I had no control over the Universe, that I was merely a pawn in the game of something much bigger than I could possibly imagine. But the more I practice Yoga Nidra, known as the so-called yoga of sleep, the more I connect with a felt sense of Source and therefore understand myself as Source. The more I understand myself as Source the more I experience myself as the Universe and not just controlled by it. Suddenly manifesting doesn’t seem like so much of a fantasy and more of my mission as the Universe itself.


Understanding Myself as Source


The Gayatri Mantra is an ancient text, thousands of years old, contained in the Rig Veda—an old, old, text— and basically states that everything comes from Source and if I were to really understand that, I’d see that I’m basically no different than anything else in the Universe and therefore, I would BE the very thing that I otherwise felt like I lacked. This is one thing to understand philosophically or intellectually, but quite another thing to truly come to know this truth. Essentially, this is the end-game of Yoga—Samadhi, the experience of Oneness, to enter into the grand Singularity of all things. What we practice when we do yoga asana (poses) or practices like Yoga Nidra, is to create the conditions necessary for the EXPERIENCE of yoga to occur, to truly experience ourselves like the Gayatri Mantra says, as Source.


I’d argue that we’ve all at one time or other felt what it’s like to be Source. It’s that feeling when you touch the eternal when someone is born or dies or you brush up somehow with that other world in nature, for example. Source is our origin so we all seem to be reaching for it over the next horizon. When we practice yoga and Yoga Nidra we touch upon Source as we come to experience ourselves as Awareness through deep presence. In those moments we get the feeling that we are both the infinite Source and a finite individual expression of Source waking up to know itself as Source. We experience the paradox of these two realities simultaneously. With this feeling of being everything, Source, there is nothing we need, nothing we aren’t already, and nothing we can’t do.



Sankalpa: The Door To Wholeness



The Universe and everything in it exists as a giant YES. Yoga and meditation practitioners can leverage this Universal yes through their Sankalpa to manifest what they’d like to see in their life. Sankalpa is a Sanskrit word meaning your seed of intention and often yoga and meditation practitioners state their Sankalpa as a positive statement of truth at the beginning of their practice to dedicate their practice and to open to the possibility of greater clarity by using the mechanism of practice to find illumination. By stating something that is true about where you are now in relationship to where you would like to be, gives the Universe a clear bulls-eye to help manifest the thing you desire and to show you that somehow you already have what you desire. Some great examples of Sankalpas are, “I have everything inside of me that I need for ________,” or “I am on the road to ___________,” or “The Universe wants to bless me with ________.” These are both optimistic and yet realistic, our eternal mind and conscious mind can both get onboard with this statement. Plus, the part of us that is Source within us only understands yes and now so to speak to the Source within you, it’s helpful to formulate your Sankalpa in this way. Your Sankalpa is a way of knowing yourself as Source and as you do, you will find yourself more and more at one with the thing you desire. On more practical terms, you tend to lean toward whatever you focus on. If you’re constantly thinking of what’s positive about what you desire, you’ll most often make great strides along that path. Truly, you’ll look back and see that it was through your apparent lack that you came to know yourself as already complete and whole.



Seeing The Stars



A few months ago, my wife and I decided to put this manifesting business to the test. We were living in France and relying 100% on my monthly online sales for our financial subsistence. For some reason, I’d experienced a sharp decline in sales from the previous months and we decided to try manifest what we felt we needed. So we got really basic and made a simple poster with the numbers 1–10 on it. We divided the amount of money we felt we needed into 10 segments and bought some gold stars so that every time we made 1/10 of what we needed, we could simply put a star on the poster. Basic but effective. Knowing that seeing is believing, together we had a visualization ritual where we visualized exactly what it feels like to succeed in our goal. We envisioned ourselves celebrating having reached our goal with a bottle of champagne on the beach. We visualized our success by using all of our senses, how the champagne would taste, the sound of the waves, the feeling of holding hands on the beach, etc. At the time, I was thinking to myself that while this goal was kinda shooting for the stars, it was nonetheless possible. To cut to the chase, with only 2 weeks to meet our goal, on the last day of the month we had posted not only all 10 stars but had acquired an additional 3 stars on the poster! We succeeded with 33% more than we had even hoped for.



As you engage in the practice of yoga, meditation, and of life, I encourage you to remember that you are Source and as such there’s nothing you can’t do. Leverage the Universal YES to power your intention to show yourself in very practical and real ways all the ways that you are already whole and to help you Universe bless you with what you feel you need in your life.


Please enjoy this free Yoga Nidra recording above (guided meditation), dedicated to manifesting whatever you feel you need in your life.

Blessings!


Luxury Château Yoga Retreat

Bordeaux, France June 13–19, 2020







Yoga Nidra Script


Yoga Nidra Scripts

Over 100 pages! Only $39

ownCLICK THE GRAPHIC FOR MORE INFORMATION ON THE SCRIPTS

ownCLICK THE GRAPHIC FOR MORE INFORMATION ON THE SCRIPTS

We all know that practicing Yoga Nidra is easy but facilitating a great class that doesn’t put your students to sleep (in the wrong way) is very difficult. This is why I’ve made this booklet of specialized, powerful, and unique Yoga Nidra scripts for you to use right away.

Teach Expert Yoga Nidra Classes, Today!

The Yoga Nidra Scripts in This Book:

Practices runs between 15–35 minutes long.

Yoga Nidra Script
  • Yoga Nidra for Grief

  • Yoga Nidra for Goals

  • Yoga Nidra for Healing

  • Yoga Nidra for Sleep

  • Yoga Nidra for Grounding

  • Yoga Nidra for Sankalpa (Intentions)

  • Basic Yoga Nidra Practice: Body

  • Yoga Nidra for Energy and Chakras

  • Yoga Nidra for Anxiety Management

  • Full Yoga Nidra Practice (all Koshas)

  • Yoga Nidra for Heart Energy

  • Yoga Nidra for Stress

  • Yoga Nidra for Relaxed Alertness

  • Yoga Nidra for your Trinity Nature

  • Yoga Nidra for Compassion

  • Yoga Nidra for Abundance

  • Yoga Nidra to Start Your Day

  • Yoga Nidra for Bliss (Anandamaya Kosha)

  • Yoga Nidra for Happiness

  • Yoga Nidra for Inner Wisdom

Supplement your Yoga Nidra teaching with these effective and engaging Yoga Nidra scripts.

Hi! I’m thrilled that found me. I am absolutely passionate about Yoga Nidra. Making these scripts was a labor of love and I can’t wait to share them with you. Whether you’re a Yoga Nidra expert, novice, or just curious, I am grateful to be on this journey with you.

I’ve been teaching Yoga Nidra for almost 15 years and I’ve taken some of my best scripts and put them together in this booklet for you. It’s taken me years and years to learn the subtle art of teaching Yoga Nidra and I’d love to share some of what I’ve learned with these scripts.

A few things to remember …

When you’re reading the script, remember to slow down and allow for pauses between sentences. Give your students enough time to become aware of what you’re inviting them to be aware of. With that in mind, each script runs an average of 30–35 minutes long. There are a few shorter ones included as well.

As you know, practicing Yoga Nidra is soooooo relaxing and easy but facilitating effective Yoga Nidra classes can be really challenging. There’s a lot going on behind the scenes to teach an effective Yoga Nidra experience. Having a good Yoga Nidra script and taking a Yoga Nidra training could be very helpful.

First, to offer an effective Yoga Nidra experience you gotta know the essential principles of Yoga Nidra—what the entire practice is pointing to. A Yoga Nidra facilitator also needs to understand the Yoga Nidra Roadmap to understand how to put the pieces together in a cohesive way to help with transformation. Plus, a facilitator needs to understand the principles of Yoga Nidra well enough to be able to tailor the practice of Awareness to help someone with specific needs.

This is why I made a TON of Yoga Nidra scripts for you, including a booklet of over 100 pages of scripts as well as a free script and audio recording (below) so you can use effective scripts to help teach yourself and other, today.


Online YOGA NIDRA TRAININGS!

Learn to write your own scripts AND teach Yoga Nidra from the power of your own voice and experience to meet the unique needs of your students. Receive over 100 pages of Yoga Nidra scripts and the in-depth knowledge of how this incredible practice can be used to transform lives.


Make Your Own Yoga Nidra Scripts

I would love to teach you how to make your OWN scripts that help you make an impact for the world as well as making a living doing what you love, teaching Yoga Nidra. Are you interested in teaching Yoga Nidra?

I regularly hear from teachers who want to learn to teach Yoga Nidra but don’t want to be a rote version of their teachers. Also, teachers complain that that in order to learn how to write their own Yoga Nidra scripts that they have to wait for and PAY for the level 2 version of a Yoga Nidra training after they’ve already spent thousands on their initial training. That’s why I’ve created both a fantastic book of scripts as well as an online Yoga Nidra training to help you learn to write your own.

I believe that you will be most impactful to your students if you can teach from your own experience and voice, not as a rote version of your teacher. Having said that, reading someone else’s scripts can be very helpful, especially as you’re learning to find your own voice as a teacher.

Teaching Yoga Nidra

Learning to teach Yoga Nidra effectively from your own voice and learning to create your own scripts to meet the needs of your students does require understanding the basics principles of Yoga Nidra. When you understand the what and why of Yoga Nidra you’ll know how to use your practice, teaching, and life experience to be not only an effective teacher but and EXTRAORDINARY teacher, able to connect with students in ways that ONLY you can. Once you’ve been to the top of the mountain, you’ll know how to lead others there as well. Plus, I’ll teach you the industry secrets to actually make a living doing what you love.

Yoga Nidra Scripts Included in the Training!

I thoroughly enjoyed your teaching and loved listening to all the deep teaching. The content was so thorough, and I have a much better understanding of the koshas now. I have learned so much-it is clear that you are very knowledgeable but also very passionate about what you do. So thank you for putting this training together. I wasn’t sure what to expect from an online training but I can safely say it was brilliant! I would recommend this to anyone wanting to learn Yoga Nidra. It was full of depth and sincerity which is what I liked most about it.
— Sarah—Yoga Nidra Teacher Graduate
Yoga Nidra Script


Yoga Nidra Script: Basic Practice

Anamaya Kosha

by Scott Moore

10-15 minutes

Welcome to Yoga Nidra. Please lie down, close your eyes and prepare to relax. Give yourself a few breaths out your mouth and tell your body, mind, and heart to let go. If there is any way that you can prepare to relax deeper or more effectively, please do that now.

As we go through the process of Yoga Nidra, I invite you to welcome anything and everything that comes into your Awareness. From this point on, and through the duration of our Yoga Nidra practice, abandon all assessment of things and become the observer only.

Consider your intention or purpose for practicing Yoga Nidra. In your own mind, repeat, “My intention for practicing Yoga Nidra is . . .” and fill in the blank in your own head. Again, what is your intention for practicing Yoga Nidra? Repeat that to yourself in your own mind one more time

Now I invite you to relax 10% more than you’re currently relaxed. Relax your face. Relax your entire head. Relax your arms, your chest, belly, and back. Relax your pelvis and your legs. As we go through this process, don’t try to control your experience. Simply pay attention to my words and welcome, recognize, and witness everything that comes into your awareness without the need to change or fix anything.

Today we are going to explore sensations and feelings in our body to practice experiencing ourselves as Awareness.

Begin by noticing everything you are aware of in this moment. Notice sounds, smells, the temperature, etc. Notice also emotions, thoughts, and internal sensations. Simply welcome, recognize, and witness everything in your awareness, without any judgement, just awareness. Begin to identify as Awareness itself, Awareness manifesting itself in the form of body, thoughts, emotions, sounds, or anything you are aware of in this moment. Simply allow yourself to welcome, recognize, and witness all things as a way of experiencing yourself as Awareness.

Remember that sensations will come and go and will reveal your underlying Awareness. Be Awareness itself.

As Awareness, experience yourself as sensation. Follow my words as you become more aware of your body and as Awareness, allow yourself to become increasingly more relaxed. Bring your Awareness to the sensation of your mouth. Simply notice its presence. Welcome, recognize, and witness, the sensation of your mouth. Eyes. Ears. Entire face. Entire head.

Now feel the sensation of your neck and throat. Your shoulders. Arms. Feel your left arm as sensation, top to bottom. Feel your right arm, top to bottom. Left arm. Right arm. Feel both arms as sensation. Feel both arms at the same time.

Bring Awareness to the sensation of your trunk, your chest . . . feel your breathing . . . your belly, your back. Simply welcome, recognize and witness the sensation of your trunk. Simply notice its presence as Awareness.

Now bring Awareness to the sensations of your pelvis, the front, back and sides of your pelvis. Simply notice it as sensation. Simply welcome, recognize, and witness anything that arises spontaneously such as thought, emotion, or sensation.

Bring Awareness to the sensation of your legs. Feel your left leg, hip to toes. Feel your right leg, hip to toes. Left leg. Right leg. Left. Right. Now feel both legs, both legs as sensation.

Now feel the entire left side of your body, head to toe. Feel the entire right side of your body, head to toe. Left side. Right side. Now feel both sides. Feel your entire body.

Begin to feel as if your entire body is very large. Now adopt the feeling of being very small. Very large, again. Now small. Now adopt the feeling of being both large and small simultaneously. This does not need to make sense. Simply feel both large and small simultaneously.

What are you aware of in this moment? Sensations will come and go. In one moment, you may feel small and another large. What is the part of you that can be both small and large? Sensations reveal your unchanging, underlying, awareness.

Be Awareness itself. Become extremely aware of all things in this moment as Awareness itself. Simply welcome, recognize and witness all things in this moment as Awareness itself.

(optional additional Kosha exploration)

As Awareness, I invite you to begin to feel your body lying on the floor. Feel the sensations of your legs, feet, pelvis, trunk, arms, and head. As Awareness become acutely aware of the sensations in your hands and feet.

Now I invite you to remember your stated intention for practicing Yoga Nidra.

In a moment, we will be ending our Yoga Nidra practice. Because we have practiced experiencing ourselves as deep Awareness, you will find yourself moving back into your every-day life with clarity, purpose, and focus. You will find answers to your questions, and presence in your relationships. You’ll be more compassionate. You will feel less stress in your life and less reactive to stress. Through our practice of experiencing ourselves as Awareness, your life will feel richer and more vibrant.

In a moment, I will ring a bell (or count down from 5) and that will signal the end of our Yoga Nidra Practice. (Ring, or count). Yoga Nidra is over.

Yoga Nidra Training

It's nice to know that not everything you need for well-being involves effort. I'm thinking of two incredibly relaxing and transformational events that I think you're going to love, both of which involve copious doses of Yoga Nidra, the yoga of sleep.

Yoga Nidra Workshop/Book-Signing Event

As you may know, I spent time last summer writing a book. It's about Yoga Nidra, the yoga of sleep. The book (and practice) is about using relaxation to open yourself to your True Self, pure Awareness. The book came out while I was living in Europe and I'm thrilled at how it all turned out. Now that I'm back in the States, I thought it might be nice to get together with you for a Yoga Nidra workshop and book-signing event, a moment where we can practice together and then pop the cork on something bubbly to celebrate.


If you live in Salt Lake City, Utah, I'd be thrilled to have you join me on Sun. Feb 9th, from 1:15–3:45 pm. Come and practice napping your way to enlightenment! I'll be leading you through a few Yoga Nidra practices, reading some excerpts from my book, and sharing some poignant stories and poetry. I'll even be recording the practices so you can have a few take-home tools to use any time you might need some relaxation and spirit-opening. Plus, your tuition also includes a book. Then, stick around for some convivial fun. Come! Space is limited so please sign up soon. I'd love to see you there.

Yoga Nidra Training

Yoga Nidra Training

And whether you live in Salt Lake City or not, consider joining me for a full weekend of Yoga Nidra immersion/teacher training. The training will be live and available either in-person or virtual and online. It will surely be a weekend of deep learning, deep rest, and deep transformations. Make it a full weekend of all-things Yoga Nidra!



One of the things I love about teaching others to facilitate Yoga Nidra is how in-depth we get to go about the theory, philosophy, and the spirit of the practice, not to mention the many deeply transformative practices we do throughout the weekend. The training is as much or more for your own personal, emotional, and spiritual advancement as it is to learn how to facilitate the practice for others.



Each time I teach a Yoga Nidra training, new and updated material surfaces and I'm excited to be offering my best, most informative training ever. This training isn't only for yoga teachers. In fact, I've loved the varied backgrounds of the students who have come to learn about Yoga Nidra. I've had students from all of the world—therapists, teachers, parents, and even family and divorce lawyers— attend this training to learn how to use this transformational art to help themselves as well as the people they influence learn how to tap into their own limitless resource of peace and joy within them.


One of the best things about this training is that you can access it, live and online, from anywhere in the world, so if you don't live in Utah, you can join me. Plus, you'll get a full recording of the training incase you have to miss a session or in case you simply want to review the materials. The training counts as continuing ed for Yoga Alliance and everyone who finishes receives a certificate of completion.

It's priced to fill up and spots are limited and several spots have already been sold so please register today.


Please email me with questions about either event and I' hope to see you there.

scott@scottmooreyoga.com


Thanks for your continued support and I Have a wonderful day!






Yoga Nidra Workshop and Book-Signing Event

Yoga Nidra Book

Yoga Nidra Book

In case you didn’t know, I wrote a book called Practical Yoga Nidra: A 10-Step Method to Reduce Stress, Improve Sleep, and Restore Your Spirit. and it just dropped in December. Coming back to the States after living in France, I was able to see my actual book for the first time only last week. I’m really proud of it and would love to celebrate with you. What better way to celebrate than with a 2.5-hr. Yoga Nidra experience. After we’ll pop the cork and celebrate. I’d love for you to come. Please contact 21st Yoga to register. Space is limited.

Yoga Nidra for Compassion

Today I want to talk about meditation for compassion.

Everybody knows that meditation helps with all kinds of things ranging from greater attention span, less stress, and demonstrative health improvements including, blood pressure, sleep, and heart health. In the past 25 years or so, more and more scientific research has been conducted to answer empirically how meditation can have these great results.

One study in particular looked at how various styles of meditation have lasting results after meditation. In this study, they looked at a compassion meditation style and discovered that when meditators practiced a total of just 7 hours of compassion meditation, that it has a distinct and lasting benefit of feeling well-being for humankind. Not only will you increase your compassion and love for others but you will also improve your love of self also. Once I read about this study, I thought of how fantastic it would be to beef up my compassion levels and I’d create a Yoga Nidra for Compassion recording. In fact, it’s one of the tracks that I have on my Essential Yoga Nidra with Scott Moore Vol. 1. I wanted to offer this recording for free for anybody who was interested in exploring meditation for compassion. It’s about 30 minutes long and mixes Yoga Nidra with Loving Kindness meditation. I find it to be powerful and a lovely way to meditate.

If you felt so inspired, you could choose to practice this meditation every day for the next 14 days to get your 7 hours minimum of compassion meditation to start to see how your attitude toward others changes moving forward.

Enjoy!

Live Yoga Nidra Teacher Training

Salt Lake City, Utah Feb 7–9, 2020

Coming Home: A Renaissance

Sex Love and Relationships

I’ve been in New York for the past couple of days, enjoying spending time with family, teaching Yoga Nidra at Pure Yoga, and loving the great weather (mid-60s) we brought over from Nice. You’re welcome, New York.




Leaving our year-long stint in France and moving back to the states has me feeling a lot of conflicting emotions. I’ll miss learning and speaking French, the landscape and proximity to the ocean, and attention to savoring life with simple pleasures such as sitting at a cafe or lounging at the beach. I’ll also miss the preponderance of time I enjoyed writing over this past year. Nonetheless, I’m very excited to be back in Salt Lake City where I will be picking up a full teaching schedule again, reconnecting with family and friends, and being proximal to mountain trails for running. I truly feel that coming back to Salt Lake City will be much more of a renaissance rather than a simple return.




One of the biggest reasons for coming back to the States is because my wife and muse, Seneca, will be starting her new business soon. I’m immensely proud of her. She’s spent this past year working very hard to complete a challenging, in-depth, and beautiful training to become a holistic sex, love, and relationship coach that synthesizes modern neurobiology and holistic healing techniques along with ancient and powerful teachings of Tantra and Taoism. As her partner, I have watched her personally transform through her training in ways that has lightened her nervous system, healed deep spiritual wounds, and crowned her in the most beautiful sense self-love. We’ve learned many of the teachings of this program together and I’ve discovered volumes about myself through discussion, readings, and practice. Through her educational process, I have come to see even more of her divine essence, our marriage has strengthened to be stronger than ever, and I see our partnership as a vehicle for immense joy, power, love, and creation. She will be offering 1:1 sessions, small group sessions, retreats, workshops, and more, all dedicated to uncovering your wholeness, reaching your very greatest potential, and unlocking whatever that is inside of you.




One thing that’s most thrilling to me is that both of our work points to some of the same things, namely uncovering the power that already exists within us. In that light, in addition to her private practice, we’ll also be collaborating together on projects, workshops, and retreats.




Launching our collaboration, save the date for a Couples Sacred Love and Intimacy workshop that Seneca and I will be holding together on Saturday, February 15th from 10 am–1 pm. More information to be announced soon.




As Seneca is getting her business started, she is offering discounted coaching packages. Most of her new client spots are filled, but she has a few openings beginning in March. If you are interested, you can contact her directly at iptsam@gmail.com.




As far as my own work, I’m thrilled to be picking up classes at 21st Yoga sooner than I’d originally planned, like starting THIS Wednesday, January, 15th. Here’s my schedule for this week.




Live Yoga Nidra Teacher Training

Feb 7–9, 2020

Wednesday Jan. 15

  • Power 1 8:45 am

  • Restore at 10:15 am

  • Core 4:30 pm

  • Nidra at 6 pm

  • Deep Power 7:15 pm

Thursday Jan. 16

  • Power 1&2 at 9:15 am

Friday Jan. 17

  • Power 1 at 5:50 pm

Saturday Jan. 18

  • Restore 9 am.

Sunday Jan. 19

  • Live, online, Yoga Nidra class




Also please save the date for a Yoga Nidra workshop and book signing event, Sunday, February 9 at 1:15–3:45. I’d like to do some Restore yoga, practice Yoga Nidra, read from my book, then raise a glass of something sparkly together in celebration of my book.




It will be great to come home.




Here’s to 2020! Thanks for all of your support.





The First Step: Yoga For The Heart

The First Step

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Photo at The First Step House by Chris Noble

Photo at The First Step House by Chris Noble

For over a year I volunteered to teach a yoga class once a week to a group of men at a place called The First Step House. This was an institution established for men who had just come out of jail and who needed a positive first step into managing a new life outside of prison. At the First Step House, these guys, many of whom were court-ordered to be there, would receive group therapy and courses about things like anger management, personal finances, and how to get a job. The director of this facility was a student of mine and felt yoga could be a great skill that these men could use. So she required everyone going though this program to receive at least 4 sessions of group yoga.


Uneasy Beginnings

I remember showing up on my first morning, sometime in the late spring or early summer. I left my wallet locked in my car not knowing how cautious I should be about people who had just left the Big House. I walked into the large red-bricked building, an old renovated church, past a fat calico cat who looked at me like he owned the place. Inside, it smelled like bleach, bacon grease, and coffee. There was a scruffy man wearing a camo jacket and heavy boots standing at a kitchen window placing an order to a uniformed cook for some eggs and pancakes. I mingled around until I found the director; she was debriefing the staff for the day’s events in her office. “Oh Scott!” she said enthusiastically. “Everyone, I’d like you to meet our new yoga instructor. He’s going to be teaching every Wednesday morning.” I was greeted with several polite hellos.

After the meeting, the director showed me around the class rooms, therapy rooms, the grounds, and the kitchen and even invited me to order food there whenever I wanted. Finally she led me to a group of about 20 men in a large meeting room, all shuffling and slouching, consumed in the practiced art of killing time before some institutionalized activity.

“Gentlemen!” Sabrina said in a loud and cheery voice that both commanded attention and simultaneously demanded and conveyed respect. “This is Scott, our new yoga instructor.”

There was a long moment of uneasy quiet as this group of men shifted their eyes skeptically between Sabrina and me, processing the bomb that had just been dropped on them: they were now going to be required to practice yoga. A few less-than-subtle curses skittered around the room to which Sabrina paid no attention and instead marched out of the room leading me and the curmudgeonly group in tow.

She led us to a large shed-like structure behind the main building. Inside, there was industrial carpet on the floor, a few small windows, some fluorescent lights, and several chairs arranged a circle. We all began stacking chairs, some still complaining loudly at the fact that they had to do “@#$%ing YO-GA!” Everyone was instructed to grab a mat and sit on the floor which they did, noticeably uncomfortable with tight hips, curved backs, and stiff knees, vestiges of long years of bodily neglect and abuse.

I looked around and saw that many of these men with their military tattoos, dog-tags, and post-Vietnam-era chic apparel were veterans. A pang of bitter realization washed through me. It was a feeling that in some ways this country had forgotten and neglected these people and that blindness resulted in one way or other processing these people into our prisons. Yes, these men had made their own decisions but I wondered how many of these choices had been made as the result of a broken soul, horrific memories, and an impossible sacrifice for a country that all but shunned them when they came back from the living nightmare of Vietnam or the Middle East. I saw men almost void of consciousness, desperately trying to just make it for one more day.

Not all of them were veterans. Some of these men had been drug dealers, woman beaters, thieves, cheats, deserters, liars, and addicts. I stood there and looked around the room at these cut-throat, busted sons of America. This was their next step. This was their second chance, or their third or fourth. It didn’t matter. They were there and so was I. And what we all shared in common was that we were going to do yoga together in some shed with industrial carpet and stacked chairs, under garish fluorescent lighting and try to see what could come of it.

I stood at the front of the class and introduced myself. I explained who I was, why I think yoga is cool, and that I also like jazz and running and reading. I told them that I didn’t like yoga that much at first and that it took me a while to understand it enough to really love it. I shared how much I love the way it makes my body feel and how valuable it is to me to keep my body healthy in order to be a good vehicle of my mind and heart. I shared how well I’ve come to know my inner-self through this practice. My definition of yoga was very simple: understanding Self through listening; a union of body, mind, and heart.

Fixing The Broken

My introduction over, I asked if anybody had any injuries that I could be aware of and spent the next 10 minutes listening to almost every person in the room explain something like an injured back, a shattered elbow, or broken foot. Yoga suggests that everything is connected and in my mind I wondered if these broken bodies were perhaps scars of deeper wounds.


I think something happened to me as I stood there and listened to them describe their injuries. My fears and prejudices melted away and I didn’t see ex-cons anymore, I saw hurt people. Aren’t we all just bodies with hearts and minds doing our best to know ourselves and this world? Aren’t we all just trying to mend and move forward? My nervousness subsided a bit and suddenly I found myself caught up with an excitement to be there, to offer something that we all could share, a way to connect, a way to heal, a way to simply feel good in our bodies and maybe find some inner peace. I shared a few jokes and anecdotes. This lightened the mood and greased the resistance a little.


Then we started the practice with a simple focus on our breath and some easy breathing techniques which caused a sputtering of coughs and gasps. We moved our bodies in cat-cow position on hands and knees and mobilized the spine. Together, we moved the body through some slow and gentle sun salutations. We mobilized shoulders, wrists, hips, neck, knees, and ankles. When we did supine pigeon pose to loosen up tight hips, you’d have thought it was a dungeon of hell with all the groans and curses through clenched teeth. But they were doing it. And whether they realized it or not, the intensity of stretching such tight muscles entered them into a very deep practice of mindfulness.


I believe that there is scarcely anything in the world that hones one’s attention like pigeon pose, any of its incarnations, applied to tight hips. Pigeon: the fast-track to enlightenment! We finished our session with a rest as I led them through a guided meditation. After, I taught them the meaning of Namaste, an honoring salutation that acknowledges the common goodness in all of us. I bowed to them, offered a Namaste, and even received a few timid Namastes in return.


Shared Light

Yoga For The Heart

That started my year-plus stint at The First Step House. There were several different groups of men at the First Step House. I would meet with the same group each Wednesday for four weeks then change groups. Invariably the first session of each new group started with the same curses and objections but just as predicable came the subsequent sessions marked more and more acceptance, even happy anticipation about the practice. Yoga was helping their bodies to feel better, helping their minds to be more focused, and their hearts to be more calm.

We grew to trust each other. I cherished their demonstrative respect for me, a respect that came easily once they got to know me. I stopped leaving my wallet locked in the car. I would come in to the center on Wednesday mornings and on my way back to the yoga shed, several of the men who had been in my previous groups would enthusiastically greet me with a hello and handshake or high-five. They followed my instructions and asked some great questions. Some admitted it, some didn’t, but almost everyone grew to really love the practice. I’ll never forget the sight and sound of these gruff dudes, sitting the best they could cross-legged on the floor, eyes closed in a squint and hands to heart, chanting the most gravely OOOOmmmm ever heard on this side of steel bars and razor wire.

Thanks to the First Step House, I learned a lot about yoga and teaching yoga. I learned that yoga can touch anybody. I learned that more than being a fantastic teacher, yoga itself is the teacher. I learned that the power of yoga lies in its current application to the situation and time at hand. I learned to offer this practice to people in a way that meets them where they are.

My classes at The First Step House were the only classes I’ve taught where I instituted a 10-minute smoke break in the middle of class; perfectly appropriate. I learned that no matter how broken you might be this practice puts you on a pathway toward wholeness

Thank you, First Step House for all that you taught me. Though I wasn’t paid money, The First Step House gave me deep riches of yogic knowledge, insight to teaching, and a profound personal connection.


LUXURY YOGA RETREAT IN BORDEAUX, FRANCE

JUNE 13–19, 2020