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Guided Meditations: Winding Down Bundle

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Challenge Overview

Prepare for deep, rejuvenating sleep with these guided relaxation and breathing practices. Whether you struggle with insomnia or just want to wind down after a long day, these practices are the perfect way to add mindfulness to your evening routine.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1.8hr to complete

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Section 1
  • Pause and collect yourself with this calming practice that’s designed to help you respond skillfully to stressful events. Anusha invites you to recall a moment when you felt safe and loved and allow yourself to savor it. At the end of the meditation, you’ll have time to reflect on how the experience of being cherished felt in your body before you return to your day.
  • Bring your sense of curiosity to the areas in your body or mind where you’re experiencing tension. Allow yourself to be an observer as you explore sensation before you open your eyes.
  • In this guided relaxation practice, you’ll lie down in savasana to cultivate stillness in the body and the breath. By bringing awareness to and then releasing tension from specific areas of the body, you can begin to enjoy the rhythmical ease that can occur when you systematically relax your muscles while lying down.
  • Activate your first (root) chakra with this practice that’s designed to help you release tension and feel grounded. Sue guides you through vitalizing breathwork and anchoring visualizations, and invites you to explore the clarifying bija mantra, lam.
  • Rolf guides you through a 61 Points relaxation (shavayatra). This relaxation, done in savasana, deepens your awareness and rests the mind and body. Rolf invites you to rest your intention to move and to watch your body breathe as you bring your awareness to each of the 61 points of the body.
  • Doze off to this calming bedtime story for adults. Oneika starts by leading you through a short body scan and breath awareness practice. After that, you’ll join Andy and her pup Millie on a stormy summer evening in Brooklyn. Settle into bed and prepare for a good night’s rest.
  • Yoga nidra is a series of mind, body, and awareness techniques that will help you fall asleep and stay asleep. It relieves insomnia by allowing you to disengage from thoughts and other stressors and to experience deep relaxation. Follow the audio and gently ease your mind and body. This practice will leave you feeling refreshed and renewed! For this class you'll need: blankets or pillows to support your legs and head, and a blanket (optional) to cover your body.
  • Feeling restless at night? Join Hilary for an all-levels guided yoga nidra that’s designed to promote deep rest and relaxation so that you feel refreshed in the morning. Get cozy in a comfortable space (you could do this practice from bed) and enjoy.

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Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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