Shows
The Yoga Nidra Project018: Yoga Nidra - For Healing and Inner PeaceWelcome 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 feedback, I'd love to hear how you experienced this practice.It is my sincere wish that this yoga nidra contributes to your life in a positive...2025-06-2731 min
The Yoga Nidra Project017: Seated morning practice: Strengthening the energy bodyIn 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 ourselves, we become a healing presence to others. Offered with deepest love and reverence for all of our healing, may each of us contribute to the world becoming a better place for...2025-05-2310 min
The Yoga Nidra Project016: Yoga Nidra - The Prayer of the BreathWelcome 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 explore the Hamsa mantra, among other techniques.
The word Hamsa translates to "swan" in Sanskrit, and in yoga, it also refers to the breath. T...2024-12-3043 min
The Yoga Nidra Project015: Chandra Bhedana Pranayama and Yoga Nidra for Restful SleepThis 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 nervous systems, hearts, and minds that are so often overwhelmed by the noise of modern living.
May your...2024-11-2521 min
The Yoga Nidra Project014: Yoga Nidra - Integration of Heart and MindWelcome 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_boonkerd to let me know what you think.
with love,
Phoebe
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Thumbnail image:
"Singing Over the Bones" by Lucy Campbell. To discover more of her amazing artwork, go to...2024-03-0123 min
The Yoga Nidra Project013: Yoga Nidra - Awakening CreativityWelcome 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 forward to sharing more in 2024. In this upside down, troubled world, may you continue to find sanctuary within. May we all be safe from harm, happy, and free.
2023-12-2043 min
The Yoga Nidra Project012 Seated practice: Pranayama (nadi shodhana) and meditationJoin 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 energy channels (nadis) along the spine - allowing for freer flow of energy, and is also thought to support integration and balance between the left and right hemispheres of the brain.2023-11-0620 min
The Yoga Nidra Project011 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 internet archive (https://archive.org/details/aporee_17490_20367)2023-10-0936 min
The Yoga Nidra Project010 Yoga Nidra: Triangle BreathsThis 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 yoga and tantra.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Thumbnail artwork by unknown artist, courtesy of Pinterest.2023-02-0417 min
The Yoga Nidra Project009 Yoga Nidra: Openness to Inner GuidanceA 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 are more than welcome to send me a DM via Instagram @phoebeboonkerd.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
F...2023-01-1536 min
The Yoga Nidra Project008 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 throughout the body may be felt. The invitation is to just be with anything you experience.
The practice involves briefly resting your attention, on each of the 61 p...2022-06-1912 min
The Yoga Nidra Project007 Yoga Nidra: The GardenIn 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 wish that you enjoy this practice and that it enhances your own sense of inner peace and wellbeing.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Andreea2702 via archive.org...2022-03-2748 min
The Yoga Nidra Project006 Pranayama Practice: Sama-vritti (Box breathing)Find a comfortable seat and explore the practice of sama-vritti, or box breathing.
This is a pranayama practice that activates the parasympathetic nervous system, soothing and calming the mind, as well as enhancing lung capacity. We are using a count of four for each breath in and out, as well as for holding the breath between the two. Move gently, the practice can be challenging initially.
Once learnt, this technique is something you could integrate into daily life, for example while sitting in traffic, needing a mental break from work, or even while out walking...2022-03-2709 min
The Yoga Nidra Project005 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. Craft2022-02-2441 min
The Yoga Nidra Project004 Yoga Nidra: Coming Home to YourselfThis 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 (https://archive.org/details/@akshat_ratanpal)
Image: Phoebe's portrait by Gabriella Baptistel2021-12-2130 min
The Yoga Nidra Project003 Yoga Nidra: Deep RestA 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/theyoganidraproject. Your generosity helps to keep this podcast ad-free and contributes to resources that help to improve the Yoga Nidra Project offering.
2021-11-0619 min
The Yoga Nidra Project002 Yoga Nidra: ConnectionThrough 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 Boonkerd
Music: Akshat Ratanpal via archive.org (https://archive.org/details/@akshat_ratanpal)
Image by Greg Rakozy, courtesy of Unsplash
Gratefully...2021-10-1350 min
The Yoga Nidra Project001 Diaphragmatic breathingWe 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 heart rate variability, lowers blood pressure and promotes vasodilation. Diaphragmatic breathing also reduces anxiety and promotes healthy sleep, and has been observed to reduce pain perception in people who are dealing with chronic pain.
Your feedback on your...2021-10-0411 min