Course Overview
This series on Integrative Restoration Yoga Nidra is designed to help you achieve deep relaxation. The form of research-based meditation known as Integrative Restoration (or iRest®) has benefited many groups, from special operations troops to cancer patients coping with pain. This course features 24 classes that will bring the practice of iRest into your life and home.
Through a blend of theoretical and experiential learning, you will explore the 10 vital steps of the iRest Yoga Nidra practice. The course also includes specialized sessions aimed at improving sleep habits, relieving pain, managing stress, and healing from traumatic experiences. Under the expert guidance of Ms. Birkholm, you will learn how to create an Inner Resource of peace, cultivate joy, and utilize meditation techniques embraced by large corporations and the U.S. Department of Defense.
Course Structure
1. Introducing iRest Yoga Nidra
Begin your journey with an exploration of how stress affects the body, the roots of yoga nidra, and the 10 steps of iRest that you’ll practice throughout the course.
Duration: 38 min
2. iRest Foundations: Philosophy and Practice
Examine the foundational texts and teachings that shape iRest. Learn how to set up your practice space and understand the best times to practice.
Duration: 33 min
3. Creating an Inner Resource
Discover how to cultivate and connect with your Inner Resource, a key element in your iRest practice.
Duration: 33 min
4. iRest Practice: Inner Resource
Engage in a guided session to develop an internal experience of well-being, transitioning from external anxieties to calm meditation.
Duration: 39 min
5. The Power of Intention and Heartfelt Desire
Explore intention and heartfelt desire as tools to reconnect with your true self and enhance your life.
Duration: 33 min
6. iRest Practice: Intention
Participate in an extended session where you identify and reflect on your intention and heartfelt desire.
Duration: 33 min
7. Learning to Listen to Your Body
Learn to attune yourself to your body as a symphony of sensations and signals, enhancing your sensory awareness.
Duration: 33 min
8. iRest Practice: Body Sensing
Practice receiving the messages your body sends, using tension and relaxation techniques to deepen your awareness.
Duration: 31 min
9. Exploring the Power of the Breath
Understand what your breath reveals about your health and peace of mind, while learning various breathing exercises.
Duration: 33 min
10. iRest Practice: Breath Sensing
Engage in deep meditation using breath sensing principles and explore how it influences your physical and mental experience.
Duration: 35 min
11. Feelings and Emotions as Messengers
Learn to view your emotions as guides that inform your experiences, and differentiate between feelings and emotions.
Duration: 30 min
12. iRest Practice: Feelings and Emotions
Apply the principles learned to receive different emotions during your practice, treating them as visitors in your space.
Duration: 34 min
13. Finding Deeper Wisdom in Your Beliefs
Encounter tools to deal with limiting beliefs and understand the fundamental concepts behind human suffering.
Duration: 31 min
14. iRest Practice: Beliefs
Explore your beliefs to create awareness around your experience and guide you toward your desired life.
Duration: 35 min
15. Discovering Uncaused Joy
Learn methods to cultivate joy that exists independently of external factors, enhancing life satisfaction.
Duration: 35 min
16. iRest Practice: Joyful Well-Being
Participate in a session designed to cultivate joy and tap into the joy-inducing elements of iRest.
Duration: 34 min
17. Cultivating Awareness
Dive into the goal of iRest practice by exploring the continuum of awareness from a separate self to pure awareness.
Duration: 34 min
18. iRest Practice: Awareness and Peace
Engage in a practice that helps you embody enlightenment and deep connection.
Duration: 41 min
19. Using iRest for Sleep
Learn to create a sleep sanctuary and develop techniques for improving sleep with iRest practices.
Duration: 33 min
20. Using iRest for Pain Relief
Understand how the iRest protocol can provide strategies for managing chronic pain.
Duration: 35 min
21. Using iRest for Stress Management
Explore how iRest helps you become resilient against anxiety while engaging in a short practice session.
Duration: 36 min
22. Using iRest for Healing Trauma
Learn how to use iRest principles to integrate traumatic experiences, understanding how trauma affects the body and mind.
Duration: 38 min
23. The Science behind iRest Yoga Nidra
Dive into the scientific research supporting iRest and understand how mindfulness components work together for healing.
Duration: 37 min
24. iRest Yoga Nidra for Everyday Life
Conclude the course by experiencing lasting peace and empowerment through deep connection to your true self.
Duration: 42 min

