The Yoga Nidra Project
Inviting you to come home to yourself and experience deep rest through the practice of yoga nidra, breathwork and guided meditations. Follow along and tap into your own profound healing potential, simply by giving yourself permission to rest. Lovingly put together as an offering to promote nervous system regulation and inner peace that we all crave.
Episodes
019: Seated pranayama practice ~ Sama Vritti (Box Breathing) - new edit - no music, gentler timing
Join me for a seated practice of box breathing - a powerful gateway to calm. This is a newly edited version of a previous episode that was taken down by Spotify due to the music included making it read too much as a music track and not like a true podcast episode. I've left the music out, and kept the originally intended script, with kinder timing for the breath counts, hopefully making it a m
018: Yoga Nidra - For Healing and Inner Peace
Welcome back to the in-between state of yoga nidra. This practice is intended to create space for healing, of body, mind and spirit - by accessing the body's innate wisdom, and the natural intelligent process that is already occurring at every moment in the body. We explore a healing visualisation and some gentle bell sounds are used during the practice. Please let me know your thoughts and any fe
017: Seated morning practice: Strengthening the energy body
In honour of slow mornings, of grounding and centring, this practice is intended to support you in creating a stronger energy body and helping to reduce a feeling of being easily drained and burnt out. With repeated practice, you might find you feel the sanctuary within yourself throughout your days, and those around you sense and be inspired by your quiet strength and calm. In tending to ourselve
016: Yoga Nidra - The Prayer of the Breath
Welcome back to the in-between state. This practice is in the structure taught and recommended by Uma Dinsmore-Tuli, whom is a constant reference point for me in the creation of healing, gentle yoga nidra practices. You can learn more about her here: https://www.yoganidranetwork.org/.
This practice is intended to support healing and release the effects of stress on your bodymind. In it, we explo
015: Chandra Bhedana Pranayama and Yoga Nidra for Restful Sleep
This is a seated to lying down practice that includes Chandra Bhedana pranayama, or moon-piercing breath. It is intended to connect with the lunar channel in the body, known in the subtle anatomy of yoga as Iḍā nāḍi.
We begin in a seat and explore this deeply soothing breath, and follow with a gentle yoga nidra to invoke sleep and rest. This is made with love and deep care for our collective ner
014: Yoga Nidra - Integration of Heart and Mind
Welcome to a simple and spacious practice for mind and heart integration and meaningful rest and self-care. I have intentionally left space between words to allow you to cultivate autonomy in your meditation. Sometimes words are like weeds (as in, there's too many!) and I want to provide guidance without crowding the mind.
I hope you enjoy this practice. Connect with me on Instagram @phoebe_boonke
013: Yoga Nidra - Awakening Creativity
Welcome back to the in-between state. Please enjoy this gentle yoga nidra practice, which invites pratyahara (withdrawal of the senses) with the use of sound. It also features a long body scan and a visualisation intended to help awaken creativity, where precious ideas are nurtured and allowed to reveal their potential with patience and time.
This will be the last episode for 2023, I'm looking fo
012 Seated practice: Pranayama (nadi shodhana) and meditation
Join me for a seated pranayama practice and meditation practice. This practice is intentionally guided yet spacious, particularly in the latter stages, where silence is allowed for you to go deeper into your own meditation space, allowing greater autonomy while being gently guided to that space.
Nadi shodhana is the name of the breathing exercise used, and is intended to 'floss' the major
011 Yoga Nidra: Ocean of Compassion (for sleep or daytime nervous system reset)
Journey with me to the in-between state, cultivating rest and digest, healing, and inner peace. Thank you for listening.
with love,
Phoebe
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Andreea2702 via archive.org (https://archive.org/details/meditation-healing-music/Healing+Deep+Sleep+Meditation.mp3)
Field recording: Tsan-Cheng Wu, tuman, Keelung - Waves. Published: Jun 24, 2012, via inter
010 Yoga Nidra: Triangle Breaths
This yoga nidra practice is suitable either as an initiation to sleep, or as means to tap into the in-between state during your day.
Recorded on a balmy night at the height of Australian summer, the sound of crickets can be heard in the background. It is themed around a breath and prana-balancing technique detailed in Uma Dinsmore-Tuli PhD's radical, wonderful book Yoni Shakti: a woman's guide to
009 Yoga Nidra: Openness to Inner Guidance
A gentle and invitational approach to the liminal space of yoga nidra, allowing the possibly of accessing one's own inner wisdom and creative thinking.
Many, many thanks to all my listeners to your patience, lovely messages, kind reviews, and continued connection with this podcast. It means the world to me and keeps me inspired to continue.
If you have any feedback, requests or suggestions, you a
008 Yoga Nidra: 61 Points Exercise (Inner travelling through the body)
This is a simple, bare bones yoga nidra practice, without music.
The practice of Shavayatra is also known as the 61 points exercise, and is a form of yoga nidra from the Sri Vidya tantra tradition of the Himalayas. It helps us to deeply relax and enter into pratyahara, or sense withdrawal, and merge awareness between the body and the mind. An experience of energy like a network of throughou
007 Yoga Nidra: The Garden
In this extended yoga nidra practice, we will explore the concept of an inner garden sanctuary, in which to nurture yourself and water the seeds of your heartfelt desires. We also explore themes of unconditional love and compassion, towards yourself and all beings. Greater equanimity is created by observing the way the mind creates, maintains and dissolves sensations and images. It is my sincere w
005 Yoga Nidra: Releasing Yoga Nidra (written by Tamara Verma)
Find deep release of stress, tension and whatever you no longer need with this simple yet powerful yoga nidra practice.
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Words: Tamara Verma (Skyhawk), from the book, "Yoga Nidra Scripts"
Voice: Phoebe Boonkerd
Music: Andreea2702 via archive.org (https://archive.org/details/meditation-healing-music/Healing+Deep+Sleep+Meditation.mp3)
Artwork: Violet Rain by Kinuko Y. Craft
004 Yoga Nidra: Coming Home to Yourself
This is a simple and spacious practice of conscious rest, inviting you to retreat into the nest of the deep Self.
May this practice nourish your entire being. Blessings and love to all as we transition to 2022. May we find strength through conscious rest and tending to the self. May all beings be happy and free
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Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Akshat Ratanpal via archive.org
003 Yoga Nidra: Deep Rest
A practice designed to support you in drifting into deep sleep. Wishing you deep, rejuvenating, healing rest.
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Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Akshat Ratanpal via archive.org (https://archive.org/details/@akshat_ratanpal)
Artwork: Psyche Sleeping, by Kinuko Y. Craft
If you have benefitted from this podcast and would like to make a donation, please do so at paypal.me/theyoga
002 Yoga Nidra: Connection
Through a web of vibrations and subtle energies we do not fully understand, we are connected to all of life. In this second episode of The Yoga Nidra Project, we move along from the fundamentals of breathing to a 50-minute deep dive into the timeless practice of yoga nidra, exploring our own inner landscape. The theme of this practice is 'Connection'.
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Words: Phoebe Boonkerd
Voice: Phoebe Boonker
001 Diaphragmatic breathing
We begin our journey into the world of yoga nidra with this fundamental practice of diaphragmatic breathing. When we have forgotten how to breathe properly, it is difficult to effectively relax. With practice, diaphragmatic breathing improves our nervous system regulation, shifting us out of the fight or flight response, by balancing the sympathetic and parasympathetic systems. It improves and hea
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