what is yoga nidra

Yoga Nidra: The Gateway to Deep Relaxation and Restoration

Yoga Nidra, often referred to as "yogic sleep," is a transformative practice that takes one on a journey toward profound relaxation and inner awareness. Originating from ancient yogic traditions, Yoga Nidra has gained immense popularity in recent years as a powerful tool for stress reduction, emotional healing, and personal growth.

Derived from the Sanskrit words "yoga" meaning union and "nidra" meaning sleep, Yoga Nidra bridges the gap between wakefulness and sleep. It is a state where the body is completely relaxed, yet the mind remains conscious and receptive. Although it imitates sleep, the practitioner is encouraged to remain awake and aware throughout the practice, allowing for a deep exploration of the inner landscape. Often confused for a movement type of asana yoga practise, during Yoga Nidra the receiver is to lay motionless throughout the practise.

The purpose of Yoga Nidra is not to fall asleep, but to achieve a state of conscious relaxation that enables physical, mental, and emotional rejuvenation. It is a systematic approach that moves beyond the usual state of relaxation experienced in savasana (the resting corpse pose at the end of a yoga class), guiding practitioners to unwind deeply and tap into the limitless potential of their subconscious mind.

What happens during Yoga Nidra?

During a typical Yoga Nidra session, a facilitator or teacher skillfully guides participants through various stages.

• The practice often begins with settling, getting comfortable in a laying position & prepared for the practise ahead

• Your attention is brought to your senses such as feeling the temperature of your skin & the surface you are laying on

• A guided a body scan, where attention is brought to different parts of the body, consciously releasing tension and promoting a sense of deep ease.

• Following this, guided visualisations, breath awareness, and gentle movement of awareness through different sensations and emotions are employed to cultivate a state of heightened awareness.

The primary intention of Yoga Nidra is to elicit the relaxation response, which allows the body to activate its intrinsic healing abilities. As the mind enters a deeply relaxed state, brainwave patterns shift from the beta state (normal waking consciousness) to the alpha and theta states associated with meditation and relaxation. This encourages the release of stress, recharges the nervous system, and promotes overall well-being.

Regular practice of Yoga Nidra offers numerous benefits.

• It reduces anxiety, depression, and insomnia by calming the overactive mind and balancing emotional states.

• It improves concentration, creativity, and memory as the subconscious mind is accessed and positive suggestions are effortlessly absorbed.

• Additionally, it strengthens the immune system, enhances self-awareness, and nurtures a deep sense of inner peace.

One hour of Yoga Nidra is supposed to be the equivalent of 4 hours sleep for the body.

Yoga Nidra is accessible to practitioners of all ages and abilities. It requires no prior experience, physical agility, or flexibility. Whether practiced for twenty minutes or an hour, it serves as a powerful tool for self-discovery, stress reduction, and personal transformation.

In a fast-paced world filled with constant hustle and bustle, Yoga Nidra offers a sanctuary for deep relaxation and restoration. By surrendering to the guided journey within, one can experience the profound benefits of this ancient practice, awakening a sense of wholeness, peace, and harmony within oneself.

Experience Yoga Nidra for yourself

Attend a Sound Sanctuary Session with Casey or enjoy this free Yoga Nidra Download & experience the healing benefits now.

Unlocking the healing power of sound healing - How to get the most of your session

In this blog, we will delve into the captivating world of sound healing and uncover the secrets to maximizing its incredible therapeutic potential. Whether you are new to this ancient practice or have already experienced its wonders, this guide will equip you with the knowledge and techniques to get the most from the experience & help you enjoy the benefits long after it has finished. 

Attending a sound healing can be a magic experience for many, but for those who suffer with anxiety going into a new environment can add to those anxieties & concerns.

Before your sound healing experience

Commit to the session

Switch off from work & stressful things before your session.

Eat a light meal

The heavier the meal the more likely you are to fall asleep. That’s ok is that is what you want, the sound healing will still work even if you are asleep. But to make the most of the session, follow along and be aware of the experience a light meal is best.

No drugs or alcohol

Sound Healing is a way to go inward & explore yourself & allow deep healing & transformation. Drugs & alcohol can interfere with this process. Many people describe sound healing experiences to be quite trippy and psychedelic anyway so adding substances to this can increase this feeling and be unsettling for both the user and other participants. Prescription drugs are the exception.

Dress for comfort & warmth

Your body temperature will drop once you are lying down. It is best if you dress in layers and if it isn’t provided in the session have something to cover you over like a blanket.

Have an intention for the session

Be that deep rest, to enjoy the experience or to gain clarity. Having an intention will help sculpt the experience & if the session includes crystal singing bowls the crystals help with manifesting amplification.

During the sound healing 

Try not to compare your experience

Some people may fall asleep instantly or share their wonderful relaxing experience. You always get what you need from a sound healing, even if that means a busy monkey mind throughout. Try to approach the session with an open heart & mind. Setting an intention for the session can be a great way to help shape the experience but also know that if you want & expect to fall asleep & don’t, that it is ok, the sound vibrations are still working on you in so many other ways.

Accept all sounds as part of the sound scape

That could be someone snoring or a belly grumbling as they move into ‘rest & digest’ the calm state of the nervous system. Or a dog may be barking in the background. All sounds are exactly where they are supposed to be and if your mind if wandering during the session, use these sounds & noises to anchor you back into the moment. Bring your attention back to your breathing, back to your intention & back to the sounds. 

After the sound healing 

The effects can continue to work for 24-48 hours after the session

Which means you could feel a little ‘floaty’, lighter, more relaxed afterwards. Often clients will message me the next dy to tell me about the wonderful sleep they have had or the wild dreams. Some may feel more sensitive afterwards so go easy on yourself, take the rest of the day/evening to engage in peaceful relaxing activities and remember that the rest of the world hasn’t had a sound healing so give yourself space from triggering situations & places.

Stay off technology

This is helpful both before, during & after a sound healing. Technology is constantly sending signals that unbalance our nervous system and make our body feel it is in a stressed state, this in turn affects our sleep, mood, digestion & overall wellbeing.

Try grounding techniques

Often some of the more ethereal sounds like crystal singing bowls & chimes can take the energy upwards & almost out of our bodies. This can leave a person feeling floaty & ungrounded. A way to solve this problem is to practise grounding techniques such as:

• Walking barefoot in nature

• Giving the feet a massage

• Taking some deep breaths

• Eating whole some natural foods 

• Having a bath or shower

• Going to sleep

Integrate your experience

Some things may not make sense or you may have downloads & creative ideas. A great way for you to gain a deeper understanding, bring your learnings into your everyday life and to benefit from these experiences are to journal, share & discuss and reflect. No sound healings are the same but if you want to explore your experience further, try to attend another sound healing experience soon after and set your intention to delve deeper and learn more. 

Expand your practises

Wellbeing isn’t linear and it is about finding the practises that work well for you. Sound Healing compliments:

• Breathwork

• Meditation

• Yoga Nidra

• Tai chi

• Qi Gong

• Yoga 

• Massage

Regular practice of well-being makes it easier to drop into them. Not only will you have a better understanding of what to expect and can relax easier you’ll have less build up of stress and anxiety etc which can slow you down getting into the deeper relaxation states. Work with me regularly by attending my public sound healings. Book a private 121 session. Request a personal Sound Healing recording or purchase my sound healing recordings. 

Being more confident with your own voice through voice activation techniques.

Being more confident with your own voice through voice activation techniques. 

12 techniques to unblock your throat chakra 

AFRICAN PROVERB - if you can talk you can sing if you can walk you can dance

With over 7 Billion people in the world, nearly everyone has a voice. A unique collection of sounds that are individual to the person. Our voice is a tool we can use for greatness, to teach, to lead, to inspire and also lesser known is to heal. I’ll speak more on that in a moment. 

There are times in life when we use our voice to its full potential, a crying newborn, a child’s infectious giggle, a roaring woman during childbirth. But so many of us struggle to use our voice to its full potential on a day to day basis. Such as:

• Speaking as our authentic self.

• Standing up for ourselves, others and things we believe.

• Feeling heard and understood by others.

• Being able to vocalise what we want & what we do not want. 

• Public speaking. 

• Singing in front of others. 

Why is this?

Time after time I hear people saying they were silenced as a child, told things like ‘children should be seen and not heard’ or ridiculed for being ‘too much’. Can comments from our childhood really have a detrimental effect on us and cause other health issues later in life?

The answer is, YES! Absolutely yes it can.

If you are told something enough times you will begin to believe it. Even on a subconscious level you’ll know that you need to be quiet, consider others, ’be a good girl/boy’ and take other people's feelings into account. Now this isn’t about blaming others or feeling bad, this blog is to inspire, motivate and hopefully get you using your authentic voice in a healing way from today (if you aren’t already doing so of course).

The Throat Chakra

On a spiritual level the voice is connected to the Throat Chakra. The 5th of the 7 main chakras - energy centres in the body that relate to organs and emotions. If you’re having problems with your throat chakra that could manifest into other issues such as:

Physical ailments 

• Sore throat

• Sinus issues

• Ear infections and ache

• Jaw clenching or pain e.g. TMJ

• Neck pain 

• Constant colds

• Thyroid issues 

• Tonsillitis 

• Toothache

• Breathing difficulties 

• Weak/underpowered voice 

Psychological ailments 

• Inability to express yourself

• Tell lies

• Be extremely shy

• Have difficulty communicating 1-2-1

If chakras are blocked, over or under powered this can affect all of the chakras as there needs to be a clear channel for energy (prana) to flow up and down the body. I imagine the chakras like cogs with glitter (you can also envision other things like sand, water etc) and the cogs need to move & spin as they are supposed to in order for energy to effectively move up and down the body. If any of the cogs are out of time this affects and disrupts the overall flow of energy. 

Some people go as far to say that if you’re unable to use your voice to its full potential this could be a witch wound - an inherited trauma from a past life or inherited trauma from your family. 

What does all this mean for you? 

If you’re unable to speak up, say what’s really on your mind, if public speaking fills you with fear, if you feel misunderstood or not listened to then this is already affecting you. The good news is there is definitely action you can take to help you feel better and step into your power. Applying these techniques could help you:

• Feel more confident

• Increase self worth

• Get that job 

• End that unhealthy relationship

• Start receiving more pleasure by getting exactly what you want! 

• Heal yourself from the inside out

• Bring your body into a state of flow and harmony. Improving your overall well being.

• Heal relationships

How can you start stepping into your power and using your authentic voice?

There are so many techniques you can tap into. Find the ones that resonate and work best for you and use them generously, liberally and regularly. 

This is a long term self care project so you may overcome one challenge but then find you need to refine your skills to accomplish another challenge. 

Watch out for triggers E.g. a parent telling you to be quiet, as these can bring those feelings right back. 

There is no voice in the world like yours!! £0

Your voice is a powerful tool, an instrument created perfectly to heal your body. We may not always like the sound of our voice ESPECIALLY when we hear it played on a video ‘eeew cringe’ but, getting to love our own unique sound is one of the first steps in total world domination, or at least, confidently speaking up when necessary. 

Watch how you are speaking to yourself or about situations. Listen out of negativity and tweak your language to reflect your more empowered, loving self. 

Humming -£0

Everything is vibration, all sounds, including our voices. Take a deep breath in and on the exhale, keeping the lips closed hum. It might feel a little odd at first and even quite tickly on your lips. What is happening is the vibrations from the hum are massaging your throat! Sending perfectly tuned healing vibrations into your body! 
Think of the best singers and vocal performers, they will all have a rigorous vocal warm up which will include humming, sirening, lip fluttering and neck and face exercises

When we hum we create nitric oxide and that’s good for our circulatory system. It dilates and constricts blood vessels which can improve blood pressure and therefore heart health.

Healing through what you say -£0

There is so much power in the words we say and the thoughts we have, as discovered in Dr Emoto’s water has emotions experiments. Speech can be spells and incantations even when we aren’t consciously meaning the message behind the words. If you’re constantly putting yourself down or speaking negatively this can weaken your throat chakra. 

Rewording self talk -£0

If you catch yourself using negative self-talk or language, don’t beat yourself up (then it becomes a vicious cycle) simply notice, acknowledge what you have said, see if there is anything behind that statement. Is it conditioning from society? Insecurity? Frustration? Then see if you can rephrase the statement in a more positive way.  

‘I’m so stupid’ to ‘It’s ok to make mistakes. It’s ok I didn’t know this time, I’ll learn from this experience and know for next time’ 

‘I messed that up’ to ‘That didn’t go how I’d have liked it to. It’s happened now, I’ll do it differently next time.’ 

Healing mantra’s to try £0

Aham prema - I am love 

Sat Nam - Sat means “truth.” Nam means “identity.” Together, sat nam means “truth is my identity.”  

So Hum - This translates to: “I am that.”

Affirmations to try £0

• I speak my authentic truth

• I am understood 

• I communicate clearly & effectively

• I am heard 

• I am confident in what I have to say

Scripting £0

Take some time to create a script unique to you. It doesn’t have to be long, perhaps just a few sentences. Write down in a positive way all of the things you love about yourself. Some things, you might not feel or think them yet but in time after repeating the script several times a day over a period of time you will begin to see yourself in this way. 

An example of scripting

‘I see how far I have come & how much I have achieved in life. I am proud of the person I have become. I speak my truth in a compassionate and authentic way. I listen and see what is presented to me. I am love, I am loving, I am loved’

Chanting - £0

This has been used for thousands of years, it is deeply rooted in religions such as Christianity, Judaism, Islam, Hinduism, and Buddhism. 

Try chanting the seed sound for the throat chakra. This sound resonates at the same frequency as this particular chakra.

Take a deep breath in and on the exhale chant the sound HAM

Here are some of my favourite songs to chant 

Listen to uplifting positive music, sing along if you can (even if that is in the shower) £0

Surround yourself with the positivity you want to bring into your life. If you truly listen to a lot of mainstream music it isn’t conducive to healing, the messages in the music are ego, money, sex, drugs and sorrow orientated. There is a plethora of well-being music available on streaming services such as Spotify, music about the power within you, that you’re open to receiving it there is goodness coming to you etc here are some of my favourite feel good tracks
Play these songs often and sing along to them. You are affirming these positive words into your being and proclaiming it to the universe.

Sound therapy - £-£££

There are Sound healing tools tuned specifically to the throat chakra. You can attend a session with a trained sound practitioner or invest in some of your own instruments such as crystal singing bowls, tuning forks or chimes. Set the intention to work on your throat chakra, to release any blockages and allow energy to freely flow through the throat and keep your focus on this space whilst the instruments are played. Vibrational healing will send a soothing massage to this area helping to unblock and re energise the throat chakra.

Singing £ - ££

Singing is good for the soul! It may not always sound typically ‘nice’ when we sing, especially if we don’t have formal training or a keen ear for tune but, the words you sing, the energy behind it and the vibrations from the sound can all be tremendous in sending good vibes into your body. You don’t have to have the vocal range of Mariah Carey either. 

Just spend time singing and really listening to what comes out. What does your unique authentic voice sound like? A little croaky, husky, smooth, silky, deep, high, squeaky, powerful? There is no right or wrong. The objective isn’t to go on stage and perform but instead to learn more about yourself and build your confidence. 

The vocal cords are muscles and like all muscles, need training. If you haven’t sung in a long time or it’s first thing in the morning when you haven’t even spoken much it’s likely your voice won’t have so much power and be croaky. That’s ok! Take it easy at those times, perhaps use the humming example above to warm your vocal cords before you burst into song. 
Just observe what type of songs you want to sing, how they make you feel, when you want to sing (like in the shower, in the car, whilst alone). When we sing we release happy hormones such as endorphins and oxytocin which help to reduce anxiety and stress. 

If you want an extra challenge why don’t you try some group singing? Go to Kirtan, sign up to a community choir or go to a church. 

Vocal activation classes £££

These can be 1-2-1 or group sessions, working with a professional that will help you get the most out of your voice. It’s not a singing class however singing may be used as a technique to help you activate your voice. They may also get you to do lots of exercises that feel a little silly like making animal sounds, assigning sounds to physical actions etc, they’re all designed to break down the fear of making sounds and strengthen your voice and confidence. With regular use these sessions can open up your vocal range, build strength and technique and be lots of fun! 

Summary 

We are born with a voice and it is our gift to be able to use it positively for ourselves and others. It isn't something that comes naturally to many people, try some of the exercises above, find the ones that work best for you and notice the ones you are hesitant to do.

In time, you’ll begin to strengthen your vocal muscles as well as your confidence & start getting your unique & powerful voice out into the world!

Maternal Mental Health Week

Maternal Mental Health Week & Postnatal Depression

Advice for families living with PND

Mental health is as important to take care of as our physical health. Maternal Mental Health week draws attention to all of the ways parents may be feeling during & after pregnancy including anxiety, post-traumatic stress disorder, obsessive compulsive disorder, psychosis, eating disorders & depression.

You may have heard of Post Natal Depression. This is more than the ‘baby blues’. It as well as the aforementioned conditions are something that no mother or family should suffer through alone. There is a lot of help available.

Below are some suggestions.

If you are living with any of these conditions just know that you are not alone. There is nothing wrong with you. You are not broken or doing anything wrong. You are stronger than you think and you can get through this.

Self Care

When you are busy caring for a newborn baby and recovering from this massive transition in life & your body it is important to make time for yourself each and every day.

• Drink plenty of water throughout the day. Start your day with a large glass of water.

• Practise big belly breathing. Focus on your breath for a moment. Deepen the in-breath and slow the out-breath. Breathwork is a brilliant way to calm your nervous system, relax and energise your body.

• Movement - move your body daily, that could be through exercise, stretching, walking or dancing. This will help to release feel-good endorphins in your body. Moving your body is a great way to get out of your head and be present.

• Get out of your house daily to get fresh air. There is real therapy in nature. If you can, go to a park or woodlands, somewhere near trees.

• Spend less time on technology, especially social media or forums with other parents where you may compare yourself to others.

• Think of something every day that makes you feel good, it can be a memory, something you are looking forward to or something you are grateful for that has happened in your day.

• Practising mantras and positive affirmations [examples below]

• Journalling, this can be a really great way to get things off your chest.

• Eat the rainbow - try and consume a varied diet without processed foods, caffeine or refined sugars. Look after your gut. Your gut creates 90% of your body’s serotonin, a happy hormone.

• Get as much sleep as possible.

• Sing out loud & proud. Singing is brilliant for depression & there are many choirs for parents. You don’t need to sound like Charlotte Church to sing publically.

• Surround yourself with good music to raise your vibrations.

• Do more of what you love, that lights you up and makes you feel like you.

• Create vision boards and be realistic about what you can achieve each day.

• Try meditation & mindfulness.

• If you are woo woo perhaps try keeping some crystals with you.

Things you can do with your baby

• Skin to skin time which you can get through hugs and baby massage are brilliant for increasing Oxytocin & Serotonin for both you and baby. It also helps with the bonding process.

• Carry your baby in your arms, a sling or carrier - this helps with changes in your hormones by lowering cortisol [the stress hormone] and increases oxytocin [the feel-good love hormone]. Having an understanding your biology can help you, see The Sling Consultancy for more information. Baby carrying also reduces crying in your baby which in turn can reduce anxiety & stress levels.

You are not alone

According to Tommys more than 1 in 10 mothers get Post Natal Depression. This can also affect fathers, adoptive parents & those that have previously miscarried or suffered baby loss.

Reach out to friends & family for help or services like the Samaritans.

There may be local support groups for you to join.

Talk about how you are feeling and be sure to take time out for yourself.

Our message to you

• Don’t be ashamed. This isn’t anyone’s fault.

• Do what you can, don’t put too much pressure on yourself [especially during lockdown]. Try not to compare yourself to others or worry about expectations.

• You don’t need to have everything under control to be a ‘good’ mum.

• Don’t be so hard on yourself, everyone is winging it, some are just good at appearing like they have their sh!t together.

• No baby comes with an instruction manual so do not feel as though you are a failure.

• Tomorrow is a new day.

• This too shall pass.

Positive affirmations & mantras to try

• I am enough

• I love myself & my baby

• I am an amazing mum, even as I work hard to be a better one

• Not loving every moment of being a parent does not mean you don’t love being a mother.

• I am all that my little angel needs

• No one can be a better mother for my children than I can

• Trust your instincts you are the best mum your baby can have.

The advice and suggestions in this blog are from a collective of mothers, health care professionals and Baby Massage & Yoga specialists in the Blossom & Berry network.

Have you lived through any of these mental health conditions?

What helped you through it? Share your top tips with us and help another family <3