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iRest: Integrative Restoration Yoga Nidra for Deep Relaxation
The meditation practice known as Integrative Restoration (iRest®) has been used by special operations troops, executives, cancer patients, and trauma survivors for resilience, stress management, pain relief, and healing. In these 24 guided classes, explore the 10 vital steps of iRest Yoga Nidra through a blend of philosophy, science, and hands-on practice. Learn how iRest can help you improve sleep, reduce pain, manage stress, and heal from trauma. Sessions range from foundational theory to short- and long-form practices, all led with compassion by master teacher Ms. Birkholm. Discover proper positioning, body sensing, inner resource cultivation, uncaused joy, and more—benefiting from techniques adopted by leading organizations and the U.S. Department of Defense.
Overview — Course No. 9208
The meditation practice known as Integrative Restoration (iRest®) has been used by special operations troops, executives, cancer patients, and trauma survivors for resilience, stress management, pain relief, and healing. In these 24 guided classes, explore the 10 vital steps of iRest Yoga Nidra through a blend of philosophy, science, and hands-on practice. Learn how iRest can help you improve sleep, reduce pain, manage stress, and heal from trauma. Sessions range from foundational theory to short- and long-form practices, all led with compassion by master teacher Ms. Birkholm. Discover proper positioning, body sensing, inner resource cultivation, uncaused joy, and more—benefiting from techniques adopted by leading organizations and the U.S. Department of Defense. These empowering classes are crafted to reshape your response to life and unlock deep peace and well-being.
Video Lessons
01: Introducing iRest Yoga Nidra
Learn the principle of welcoming in iRest, stress and its effects on the body, the roots of yoga nidra, and the 10 steps central to your practice.
Duration: 38 min
02: iRest Foundations: Philosophy and Practice
Explore the philosophical and practical foundations of iRest, key texts, practice setup, ideal timing, and sleep during practice.
Duration: 33 min
03: Creating an Inner Resource
Discover how to cultivate your Inner Resource—a wellspring of peace and serenity essential to iRest.
Duration: 33 min
04: iRest Practice: Inner Resource
Join a guided practice to connect with your Inner Resource and transition from anxiety to calm.
Duration: 39 min
05: The Power of Intention and Heartfelt Desire
Delve into intention and heartfelt desire as tools for living authentically and aligning with your true self.
Duration: 33 min
06: iRest Practice: Intention
Engage in extended practice to work with intention and heartfelt desire, exploring new insights each time.
Duration: 33 min
07: Learning to Listen to Your Body
Understand your body as a symphony of signals and sensations, and deepen your sensory awareness.
Duration: 33 min
08: iRest Practice: Body Sensing
Practice physical and mental body sensing, inviting tension and relaxation for greater bodily insight.
Duration: 31 min
09: Exploring the Power of the Breath
Learn the yogic and scientific perspectives on breath, and practice techniques for improved peace and vitality.
Duration: 33 min
10: iRest Practice: Breath Sensing
Experience deep meditation with breath sensing to influence body and mind.
Duration: 35 min
11: Feelings and Emotions as Messengers
View emotions as messengers, learn to differentiate and work with them, and explore the spectrum of feelings.
Duration: 30 min
12: iRest Practice: Feelings and Emotions
Apply insights in practice, welcoming all emotions as they arise.
Duration: 34 min
13: Finding Deeper Wisdom in Your Beliefs
Learn to navigate limiting beliefs using cognition, awareness, and the understanding of human suffering.
Duration: 31 min
14: iRest Practice: Beliefs
Practice becoming aware of beliefs and using them to guide life transformation.
Duration: 35 min
15: Discovering Uncaused Joy
Explore living in equanimity and practice techniques for realizing joy that is always present.
Duration: 35 min
16: iRest Practice: Joyful Well-Being
Join in a guided meditation to cultivate joyful well-being and peace.
Duration: 34 min
17: Cultivating Awareness
Investigate the continuum of awareness, from self-identity to pure consciousness.
Duration: 34 min
18: iRest Practice: Awareness and Peace
Engage in deep practice to explore witnessing awareness and bodily connection.
Duration: 41 min
19: Using iRest for Sleep
Gain tips and techniques for restful sleep, and practice techniques designed to aid falling asleep.
Duration: 33 min
20: Using iRest for Pain Relief
Apply the iRest protocol to manage chronic and acute pain from different angles.
Duration: 35 min
21: Using iRest for Stress Management
Learn how iRest builds resilience and connection as a remedy for anxiety and stress.
Duration: 36 min
22: Using iRest for Healing Trauma
Explore how iRest helps integrate trauma and support deep healing in body and mind.
Duration: 38 min
23: The Science behind iRest Yoga Nidra
Examine the research supporting the healing power of iRest and the five components of mindfulness.
Duration: 37 min
24: iRest Yoga Nidra for Everyday Life
Conclude with the tenth step of iRest: return to everyday life feeling empowered, connected, and at peace.
Duration: 42 min
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