Yoga Nidra Private Instruction with LauraNidra at Elevate Wellness Center

Yoga Nidra: The Art of Relaxation

Yoga Nidra is a means of contacting the source of self-knowledge & inspiration that lies within each person. It is a technique of ‘self-induced dreaming’ in which the treasure house of your own consciousness is systematically illumined, explored & utilized to enrich your daily life

~ Swami Satyananda Saraswati ~

What is Yoga Nidra?

The word yoga stems from the Sanskrit root “yuj,” which means to harness or yoke. Yoga is the practice of harnessing one’s energies and directing them in an intentional way through asana (postures), pranayama (breathwork), and/or dhyana (meditation). Yoga is union – the practice of bringing consciousness to all parts of your life thereby making it whole. Yoga is more than the action of awakening; it is a description of one’s True Nature and its inherent qualities of light, love, wisdom and truth.

Nidra is the Sanskrit word for sleep. Yoga Nidra is conscious sleep, a play on words implying that most individuals are ‘asleep’ to their True Nature. Yoga Nidra is often translated as conscious relaxation, because although the practitioner achieves a deep state of relaxation that approximates sleep, they remain awake and aware. Yoga Nidra is a transformative practice that is equivalent to 4 hours of regular, unconscious sleep. It is a systematic method of complete relaxation, not only for the physical body, but also for the deeper emotional and mental layers of the being; it works at the root of stresses, allowing the release of subconscious tensions and tendencies that inhibit us from living to our fullest potential. Through Yoga Nidra a new and total experience of yourself and life blossoms allowing areas of your being that have been forgotten or left unnoticed to be reintegrated and restored

Yoga Nidra is appropriate for anyone who is over-worked, sleep-deprived, stressed-out or simply craves more relaxation and stillness in their life. This practice may also bring relief to those struggling with anxiety, depression, insomnia, chronic pain or emotional trauma and/or transition. No previous yoga or meditation experience is required.

Your Brain On Yoga Nidra

Relaxation is a state. It is best achieved using a technique that triggers it. Many people believe that all they need to do to relax is sit in a chair, put their feet up, and close their eyes, yet, blood pressure readings and electroencephalographs show that true relaxation has not been achieved. During genuine relaxation the blood pressure is normalized and the brain relaxes. The organs and senses of the body are rested in a way that sleep seldom provides. Yoga Nidra provides a scientific method of systematic relaxation for the entire body-mind.

Yoga Nidra occurs at this threshold of the waking and dreaming states of consciousness. Between these states lies a distinct band of awareness that psychologists have termed the “hypnagogic state.” This state is characterized by alpha brain waves. Though the hypnagogic state rarely lasts more than a few minutes, it is extremely important in the rejuvenation that sleep provides. In this state a deep and progressive release of muscular and postural tensions occurs throughout the physical body. Yoga Nidra is an extension of the hypnagogic state. During the practice of Yoga Nidra, periodic bursts of alpha waves are interspersed between alternating periods of beta wave (wakeful state) and theta wave (dream state) predominance. By remaining aware and alert in the alpha wave, state a profound experience of total relaxation is gained. This experience is not only far more beneficial than conventional sleep, it is the doorway to higher states of consciousness.

Through Yoga Nidra one experiences the potentials and abilities that already exist in the body- mind. These dimensions of your being do not need to be created; we simply restore an awareness of what has always been present, albeit hidden, just beneath the surface. Yoga Nidra integrates the psyche and restores the sense of harmony that is our True Nature.

What is involved in a Yoga Nidra session?

1-Hour Session: A 1-hour session begins with gentle movement with breath sequences that prepare the body for a 30 - 40 minute Yoga Nidra practice. Yoga Nidra is traditionally practiced in relaxation pose (i.e. savasana – lying on the back) but can also be practiced in other restorative poses or from the seated position. While resting the client will be lead through progressive states of relaxation, self-inquiry and meditation while remaining alert. Physical sensation, breath awareness and images become tools in clearing away obstacles that prevent us from feeling physically and psychologically relaxed and receptive. Obstacles include beliefs, misperceptions, thoughts and other residues in our body-mind from past experiences. These residues are messengers calling us back to prior life circumstances so that we may resolve what has been left incomplete. Yoga Nidra can be used to achieve deep relaxation throughout the body and mind, eliminate stress, solve personal problems, resolve trauma and overcome powerful emotions such as fear, anger and depression. When we recognize these messengers and dis-identify with them we can engage authentic action rather than continue reactive patterns that no longer serve us. With consistent practice clients develop the ability to stay focused for extended periods of time and experience a greater sense of joy and presence.

1.5-Hour Session: A 1.5-hour session will begin with a 45-minute yoga class tailored to the needs and goals of the individual client. Many find yoga and/or general exercise tremendously beneficial in their ability to settle-in and receive the Yoga Nidra practice. No previous yoga experience is required. This yoga class is followed by a 40 – 50 minutes Yoga Nidra practice.

Pricing:

Introductory Offer: $55, 1.5-Hour initial consultation & first session ($100 value).

1-Hour Session = $75

1.5-Hour Session = $100

Package of 5: 1-Hr Sessions = $325 I 1.5-Hr Sessions = $425

Location:

Elevate Wellness Center
www.elevate-wellness.com
South Lake Tahoe, CA

Injury Lights the Way

Accidents happen and lately they have been happening close to home.  Lisa and Sandy attacked by a dog, Cameron's bicycle accident and tonight when the elevator door opened I stared into the battered and bruised face of a man who looked as if he'd done a face plant into a storm drain.  In times like these it can be difficult to see the silver lining yet is important to remember that even injury can be a teacher and often it is one of our greatest teachers.  Something as individual as a misunderstanding with a colleague or as global as the abuse imposed on our planet are tremendous opportunities for growth.

I’ve had a few minor injuries and one serious injury in my Yoga career thus far.  The minor injuries were wake up calls that underscored the importance of being truthful about my body’s capability and the value of being content with one’s own practice at any given moment.  The serious injury completely transformed my approach to teaching, practicing and living Yoga. 

I broke my leg during a period of major transition that left me feeling completely ungrounded and desperately in search of my center.  Hobbling around on crutches was a poignant reflection of my inner state.  Once I moved through the initial shock, pain, restlessness of being temporarily disabled, my injury catapulted me into a deep inquiry around the unresolved residues that led to my accident, the trauma itself and the ensuing emotional aftermath.  At this point I had found Yoga Nidra but not my teacher Richard Miller.  I had yet to develop the language to describe the step-by-step reintegration of mind, body and spirit I was experiencing.  Looking back it is clear that Yoga Nidra was one of the major lines that pulled me up and out of the mire and back onto a path where work and play, offering and receiving are equal.  Two years later, this process continues to unfold and reveal more guests to welcome into my cozy living room.

The first set of emotions and beliefs I welcomed related to my ideas regarding work, work ethic, discipline and competition.  I loving refer to myself as a recovering type-A personality. The qualities of a type A personality are essentially beneficial if kept in proper balance.  When out of balance however these qualities can threaten physical vitality and emotional health.  The same is true of other personalities, though the type A's are notorious precisely because their determined and outgoing energy makes them difficult to miss.  Historically it is always been challenging for me to do “nothing” or to just “be”.  I have a very busy mind and am always on the move.  I equated even momentary stillness with laziness or failure and was frantically avoiding the discomfort of sitting alone with myself.  I had fully adopted the belief that I am a measure of what I do rather than who I am and this was the flame that led to my self-combustion.  The heavyweights in the arena of self-defeating inner dialog are shame, blame and guilt and the accident left plenty of all three to wrestle with.  When able to transcend this trio I moved deeper into the intricate web of my psyche in search of the core belief that led me to take an action that put my physical well being behind that of an automobile’s.

My type A tendencies were also present in my yoga practice.  Initially I was extremely goal oriented and the concept of enjoying the journey flew right over my head.  Practices that involved movement for movement’s sake or body sensing where foreign and uncharted territories I dared not enter.  After 15 years of gymnastic training, everything was a competition and I was my own biggest rival.  I was, and continue to be, drawn to physically challenging and acrobatic styles of yoga.  My unexpected injury not only forced me to slow down but it provided an opportunity to get comfortable with the uncomfortable.  The simultaneous discovery of Yoga Nidra was a blessing.  It softened my perfectionist tendencies, ameliorated self-imposed pressure and taught me to enjoy being instead of always doing.  The gem of the practice is that it pacifies the harsh voice of my inner critic by simply welcoming it.  When this happens I have effectively created a space for the whole of myself to shine.

Yoga and Yoga Nidra teach us that we are more than the collection of labels and roles we assume unconsciously or by choice throughout our life.  Thus it follows that I began to examine the many ideas about the role of a yoga teacher.  Right away I was confronted with the fact that being injured I was no longer able to perform and demonstrate the postures I taught daily.  I also became acutely aware of the pedestal I had put myself up on through the encouragement of my ego and the projections of students.  A belief that yoga teachers are immune to the trials and tribulations of life and are perfectly healthy, selfless and equanamous beings announced itself.  A motto I picked up from a Portland based teacher resonates, “Yoga teachers are human too!”  As a yoga teacher it is my intention to mirror my own commitment to authenticity, balance and self-study so that students have permission to walk their individual paths and let their inner teacher light the way.  All teachers will inevitably make mistakes both in and outside the classroom; this is part of being human.  But being human isn’t a loophole.  We must take responsibility for our thoughts, decisions, words, and actions.

And so I did.  There was a part of me that wanted to avoid the studio and my classes but I hobbled in, sat myself down, crutches and all, and taught anyway.  The mutual learning that resulted was immediately obvious.  I found that I was rather attached to practicing along with my students and that they in turn were attached to me showing them.  Not only was this an unwise practice for the longevity of my teaching career, but it prevented students from learning through their own experience and from one another.  Everybody is different and the importance of finding your own way into a pose became a central theme in my teaching.  I also realized the potential for comparison that arose out of my constant demonstrating and that my body perhaps wasn’t the most appropriate tool for learning.  Being stuck at the front of the studio I also saw how vague my instructions were and could continue to be when I was doing the postures along with the group.  The mindfulness involved in speaking clearly and succinctly while remembering a complex sequence is incredible.  Often I was more exhausted than if I had been practicing the entire time!  Lastly, I realized that by practicing while teaching I was unable to truly be there for the student.  I couldn’t see where they needed clarification or assistance and therefore couldn’t truly teach or teach responsibly. 

Ultimately, breaking my leg deepened my knowledge as a teacher and student of yoga.  When I finally got out of my cast, I learned an array of modifications that I can share when necessary.  I was given a small view into what it is like to being disabled and the experience left me with a profound respect and empathy for individuals permanently or temporarily handicapped.  Two years latter I am still digesting and healing from the experience.  Balance in all its manifestations is something I strive to maintain in my life.  

A Heart with Wings

For Cameron.  Thank you for being.  Thank you for holding space for me to be. 

I’m back in the good old US of A or what the Balinese admiringly refer to as America.  Though the experiences of the last three months continue to live and breathe in me, some closing reflections feel appropriate.  The first day on the farm in Widgee, Australia I burnt my leg and hand with a pot of boiling water.  What started as an ominous Australia shaped blister faded into a heart shaped scar, a scar that has grown on me (pun intended) and now symbolizes the underlying intention of my journey.  

Tattoos can be a beautiful form of self-expression.  I, however, do not have any tattoos.  This is partially because I could never settle on something I could live with forever but mostly due to my preference for mother nature’s tattoos – the birthmarks, freckles and scars that give a person character.  I have a secret love affair with the flaws that define the skin’s perfection and tell a person’s story.  Alas, the universe has given me a poignant mark to remember her by.  And this patch of discolored skin says much more to me than “never pour boiling water into a glass pitcher”. 

My travels in Australia and Bali were above all an opportunity to feel deep into myself.  A period devoted to making room for all the complexity and wonder that I am.  It was a time to open into the mystery and to get comfortable in the discomfort of the unknown.  Above all it was about opening my heart to a deep sense of self-love and acceptance and watching the wings of unconditional love sprout and take flight in my life.  The fact that my travels draw to a close with an advanced training course in Integrative Restoration (iRest) took this acknowledgment a step deeper.

iRest draws heavily on the Tantric teachings of Yoga Nidra.  My teacher, Richard Miller, calls iRest the meditative heart of yoga.  Through a genuine welcoming of the entire contents of consciousness iRest helps integrate the psyche and brings about a sense of harmony that restores recognition of our true nature as Pure Presence.  It is a heart centered practice in its welcoming of everything just as it is without judgment or a need to change what we find.  The desire to be other than we are or to be more of what we are not is a form of self-hatred stemming from a core belief that we are not enough.  In iRest we are not trying to change anything, just as we are not trying to create anything new.  Rather we are restoring an awareness of something that has always been there in the background. 

iRest invites the background into the foreground and provides an opportunity for the first-hand knowing of the container in which everything - thoughts, emotions and sensations -  arise.  Some call this container Awareness others call it stillness, Consciousness or Pure Presence.  When we practice iRest over a long period of time it teaches us how to be better human beings.  This is not a moral statement with a rap sheet of do’s and don’ts.  The emphasis here is on the word being.  We are human beings and when we take a moment to step back from all our human doings being-ness shines forth.  Close your eyes for a moment and imagine yourself in your favorite place with nothing to do and nowhere to go.  Perhaps you are sitting in the afternoon sun, your favorite beverage in hand, gazing out into the horizon – just being.  Enlightenment is that simple.

So many of us carry around the belief that enlightenment is something special, something that you have to spend a lifetime cultivating.  This week I experienced the utter non-special-ness of it all.  It’s been there all along but we generally don’t notice it.  We are just too distracted by the content of consciousness, the striving and the trying to figure it out.  A teacher once referred to these momentary glimpses of enlightenment as A-ha moments and that is exactly what they are.  The trouble is often the contents of consciousness distracts and overwhelms us and so we can’t stay with it for more than a moment.  We get caught in the push/pull of emotions and thoughts as we identify, react and act on them. 

iRest helps us to learn how to surf the big waves – the Pipeline events of our lives.  And just like anything else, we have to learn how to successfully negotiate the beginners break first.  iRest assists in the cleansing of the body/mind so that attention is free to rest in Pure Presence.  It supports residing in Pure Presence so the practice can continue in daily life as one uninterrupted iRest experience.  When we begin to inquire into the essential qualities of Pure Presence we find love and a joy that is not dependent on anything – a joy that is here for its own sake.  If we feel deeper we discover that we are that very love and joy itself.  The totality of the practice is expressed in the realization of our non-dual nature. When we can fully meet, greet and welcome ourselves just as we are we start to realize that there is nothing to welcome because we are welcoming itself.  When we set ourselves free to be exactly who we are wings of compassion extended from our heart to embrace not only ourselves but all beings everywhere.  When there is only love, everyone and everything becomes an extension of ourselves.  We see that we are not our body, our mind or our accomplishments but something greater.  In reality we are being human not human beings is illumed.  We are Pure Presence having the experience of being human.  When I ponder this idea Richard voice echoes in my head, “This realization would mean the end of war.  Not of conflict, but of war.”  The war within and the war without.   

It is no coincidence that I arrived at this weeks training with a heart shaped reminder of the love, perfection, divinity and wisdom that we all inherently are emblazoned on my leg.  The spiritual heart isn’t a place but a portal.  An opening into the mystery.

Silence is Golden

The ode to Mother Earth continues as I relate the simple joys found living in bush country. My days are no longer filled with a list of to-dos and places to be, and I am free to savor our daily routine. The Kookaburra’s loud chatter announces the day, and the electric kettle springs into action. It is winter in Australia and although Widgee boasts an average of 320 plus days of sun a year, it is quite cold (3 Celcius) when the sun goes down. Our camper is nestled in a eucalyptus forest within calling distance from the main house. The tall boughs of the gum trees provide coveted shelter from the summer sun’s intensity but keep our unheated caravan wrapped in shadows through much of the day. As often as possible you will find Cameron and I nestled under a thick layer of covers, a book in one hand and a cup of tea in the other. After warming up with a spot of tea, we head to our outdoor yoga studio which features the sun rising on the right as the moon sets on the left, the vast blue sky and the variegated greens of a proud palm over head. What a spectacular way to start the day. Our yoga asana practice closes with a seated meditation and the recitation of a mantra chanted by Gandhi and his followers. Cameron memorized this elaborate chant on a Peace Walk through India and is slowly teaching it to me. After our practice we have taken to reading the Bhagavad-Gita aloud. The “Song of the Spirit” is a segment of the epic poem, the Mahabharata, and is one of India’s most beloved scriptures. Together we are reading Paramahansa Yogananda’s translation from cover to cover.

I couldn’t ask for a better place in which to absorb the ancient teachings that arise alternately and synergistically from the verses of the Gita and my own practice. The property possesses a calm and peaceful energy that is noted not only in my mind, body and spirit but also in that of the animals living within its borders. The wallabies, babies on board, aren’t disturbed by our presence and the very social butcherbirds keep us company in all activities from reading to working. Initially, my ears rang in protest of the silence normally filled, at a bare minimum, with the white noise of the city. This period of relative silence has restored its importance in my life three-fold. Its sudden presence has illumed my need and desire to create periods of silence in my life back home. Culturally, are we afraid of silence? Awkward silence. I am convinced that this is the case when I think about the constant hum of the television, radio and city that forms the backup vocals in the soundtrack of our private and social lives. These sounds are not inherently bad or good, they just are, and this period of silence allows me to appreciate both the silence and the sounds. A period devoid of superfluous sounds, once again, brings me back to my relationship with the Earth. The sound of the birds, rain, crickets, frogs, wind, bees, trees, and even the mosquitoes delights my ears. With senses aligned with the natural world, my own earthliness shines forth in the energy, sound and vibration of my body. The rise and fall of breath, the fire of digestion, the cadence of my heartbeat and the pulse of my spirit made manifest though a physical form.

This is no small feat for a Vata-Pita, type A personality, church of hard work junkie who is altogether more comfortable in a state of constant activity and movement than in stillness and silence. At various times throughout my life stillness and silence have been viewed as synonymous with laziness and a lack of drive and determination. My constant frenzy is an ill attempt to avoid the awkward silence and inertia that my soul needs to learn how to simply be here and now and to welcome all that is present. I understand why I feel reluctance for the next stage of our journey, a ten-day silent, and I mean completely silent – no talking, reading or writing - retreat.

I notice that I am often attracted to what is familiar and comfortable even when it has been intellectually recognized as out of synch with my highest good. Conversely, I may be able to cognitively convince myself that something is beneficial and intuitively feel otherwise. Intellectually processing is superficial and thus is constantly thwarting our best intentions through the laws of attraction. One has to get to the heart of the matter. We must welcome everything, thoughts, emotions, beliefs and physical sensations just as they are. It is only then that we will attract our hearts deepest desire and experience the joy and peace that is our birthright. That clear and discerning wisdom that lives within is like multi-faceted cyrstals splattered with mud. When we take the time to wipe clean each one of the facets of the soul our inherent inner light can shine. I sigh and remember a phrase from the Divine Love Seminar I attended last weekend with Helga and Claus. “Its simple, but its not easy.” Welcoming emotions is a commitment to feeling all emotions, even the ugly ones, and to remaining neutral throughout the process. Sadhana. Practice. Practice is messy. That is why we have teachers and ancient practices to guide us. Its no coincidence that my first experience with Yoga Nidra stirred my soul into action and has thence continually attracted people, places and things that would present opportunities to release emotions, habitual patterns, beliefs and ideas that have held it captive. I am eternally grateful for the gifts of Yoga and Yoga Nidra in my life.

This is not at all what I had intended to write this afternoon, but it came out for a reason, and so I’ll post it even though it feels a lot like rambling and even more than a little personal….

Welcome to My Blog

Namaste friends and welcome to my blog.  My life is already packed and stored and I'm tuning up my magic carpet for the journey to Australia and Bali.  Cameron and I leave for the land of kangaroos and koalas June 12th.  But before we blast off completely we must log some quality hours with family in Washington and California.  Our tour of Australia begins with four weeks working on an organic mango farm near the very small town of Gympie in the Queensland region.  After WOOFing we will spend 10 days in deep and profound silence at an ashram near Brisbane.  Then we're off to Indonesia for four weeks in tropical paradise.  The last two weeks of August I will lead a yoga retreat in Bali.  There is still time to join me for this unique exploration of Balinese culture and religion during their festival season.  Visit my website for more information.  Upon our return in September we will immediately drive down to San Francisco for the Level 2 Yoga Nidra Teacher Training with Richard Miller.  This blog will be lovely way to stay touch and share my thoughts and experiences with photos and journal-like entries.  And if your inclined, check out Cameron's blog.  I hope you subscribe to my blog and enjoy watching me grow, learn and share yoga on the other side of the globe.  I look forward to returning to Seattle in the fall enriched and inspired by my travels and ready to take my practice and teachings in exciting new directions.