Relax
Meditation and Breathwork Practices
Humming (Bee) Breath
This 11 minute calming breath practice uses gentle humming on the exhale to relax the nervous system, quiet mental activity, and create a deeper sense of steadiness. Often called Bhramari Pranayama or humming bee breath, the practice combines slow breathing with sound to help the body shift out of stress and into a more regulated state.
The vibration of the hum stimulates the vagus nerve through the throat, breath, and vocal cords, helping activate the parasympathetic nervous system. This can soften tension, calm anxiety, and reduce mental overstimulation.
The sound also gives the mind a simple point of focus, helping interrupt looping thoughts and internal noise.
A grounding breath practice for relaxation, nervous system regulation, and settling into stillness through sound and vibration.
There is a rain and tone background soundscape to this meditation.
Movement and Body Based Practices
Restorative Yoga - Grounding
This restorative practice is designed to calm the nervous system through grounding, support, and deep relaxation of the body. Using fully supported postures including supported bridge, gentle twists, constructive rest, and legs supported on a chair, we invite the body to soften into gravity and release patterns of tension and holding.
Particular attention is given to the sacrum, pelvis, and lower spine, areas closely connected to feelings of safety, support, and nervous system regulation. When the body is chronically stressed or activated, these regions often become subtly braced or compressed. Supported restorative shapes help the muscles, breath, and nervous system gradually unwind without force.
Throughout the practice, the body is fully held by the floor, props, and gravity itself, allowing the nervous system to shift out of effort and into repair, recovery, and restoration.
A deeply grounding practice for stress relief, nervous system relaxation, and reconnecting to a sense of internal support and steadiness.
Embodied Rest: Yoga Nidra
This 30-minute yoga nidra practice is designed to guide the body and nervous system into deep states of relaxation through breath, awareness, and a systematic full-body scan. Using the imagery of a soft white light moving throughout the body, we gradually bring attention to each area, inviting the muscles, mind, and nervous system to soften and release.
Yoga nidra, often called “yogic sleep,” allows the body to rest deeply while awareness remains gently awake. As attention moves slowly through the body, the nervous system begins to shift out of vigilance, effort, and mental overstimulation, creating conditions for profound restoration and repair.
The visualization of light helps anchor awareness in the body while encouraging spaciousness, calm, and ease throughout the entire system. Many people experience a sense of heaviness, floating, warmth, or deep stillness as the practice unfolds.
A deeply restorative practice for complete relaxation, nervous system downregulation, and embodied rest.
Bedtime Stretch and Yoga Nidra
This deeply calming 30 minute bedtime practice combines gentle stretching, supported movement, breath awareness, and yoga nidra to help the body and nervous system unwind into sleep. Beginning with slow hip openers, spinal twists, figure four stretches, and soothing movement on the bed, we gradually release tension held in the hips, lower back, legs, and body while transitioning out of the activity of the day.
The second half of the practice shifts into guided yoga nidra, where a visualization of a soft white orb of light moves systematically throughout the body, inviting each area to relax deeply and fall asleep one part at a time. This progressive body scan helps quiet mental activity, soften muscular tension, and guide the nervous system into a deeply restorative state between wakefulness and sleep.
Designed specifically for nighttime, this practice supports deep relaxation, nervous system downregulation, and easeful transition into rest.
A soothing practice for releasing the day, calming the mind, and drifting gently into sleep.