Emily Bowman
LPC, CACIII
find your free.
practices
These are some Yoga Nidra practices I've recorded with different themes and styles. Use them, share them, and check back often for updates. If my style, voice, etc. is not a good fit for you, please see the yoga nidra resources page for links to other guides...it needs to be a good fit, and I know I'm not for everybody!
You can also find some of my practices on the Insight Timer app for free. If you're interested, search "Emily Bowman Yoga Nidra".
​
To prepare for the practices, it can be helpful to create a "nest" on the floor, couch, bed, etc., with pillows, blankets, eye coverings, and anything else that will bring you comfort. You might also consider using headphones for a better sound experience.
23-minute basic practice for rest and relaxation
(with soothing music in the background)
23-minute practice to create and explore an "inner refuge" that can be used as a resource when you're feeling overwhelmed, anxious, unsafe, angry, etc. (with binaural beats in the background)
30-minute practice themed around exploring and opening to possibility (with soothing music in the background)
34-minute practice themed around simply being and allowing the parts of you that want to be busy to just rest for a while (with soothing music and nature sounds in the background and an extra 2 minutes of sound at the end for integration and continued relaxation)
This is a practice themed around letting go (with soothing music and water sounds in the background and an extra 5 minutes of sound at the end for integration and continued relaxation)
Here are a couple practices designed to help with falling asleep at night. Both have about 25 minutes of guidance and 90 minutes of music after that. The practices are different and the sounds are also different, so try them both and see which one works best for you.