Start the day by setting up your rest cave.

1. Practice Yoga Nidra meditation from the Rest Phasee

2. Do one of the optional practices from the rest phase

• Listen to the 61 point relaxation meditation (5min)

• Cooling breath – This is the straw breath we do in the meditation, and it is a great stand-alone technique when you feel anxiety or intense emotions.

• Alternate Nostril breathing – start with 3 rounds and build up. Close off your right nostril with your right thumb. Inhale through the left nostril for a count of 4. Close your left nostril with your right ring finger and little finger. At the same time remove your thumb from the right nostril. Exhale through the right nostril for a count of 8. Keeping your right ring and little finger in place, inhale for a count of 4. Close the right nostril with your thumb. Exhale through the left nostril to the count of 8. Repeat.

• Soak in a warm bath to get creative ideas flowing – if you live in a warm client, go for a swim and practice your yoga Nidra near water

3. Take a break to drink or eat something nourishing

4. Practice Yoga Nidra meditation from the Release Phase

5. Do one of the optional practices from the Release phase

• Holding opposites

• The Ha Breath Here is a link

• So Hum breath – Take 5 deep breaths through the nose. Imagine the breath going in and out of the space between your eyebrows – your third eye. From the third eye, slowly inhale, imagine the breath traveling down to the base of your spine. At the same time, mentally say the sound Sooooooo. Slowly exhale while imagining the breath moving from the base of the spine back up to the third eye. At the same time mentally say Hummmmmmm. Feel your awareness expanding and merging with divine energy. Continue to silently chant Soooooooo Hummmmmm in rhythm with your inhale and exhale. At the end, focus your attention on your third eye for a moment and feel the vibration of sensation in your body.

• Tapping Your Thymus Tapping your thymus is a simple and powerful practice. You can do this anytime you want to bring yourself to a more peaceful, open place. Your thymus gland is located in the center of your chest, beneath your breastbone (sternum). Tapping this location with your knuckle a few times will bring you back into balance.

• Inhale Joy – Remember a time when you felt joyful. It could be a very brief moment, like a memory of being with a favorite grandparent or seeing your child graduate or mastering a skill. Let your body feel that feeling of joy. Let the memory fade and keep the feeling of joy. Take at least 3 or more breaths feeling joy. Visualize joy spreading throughout your body. You might want to envision a smile starting at your heart and spreading through every nerve and cell of your body. Or see joy as a color and watch the color spread from your toes to the crown of your head. The point is to be absorbed in the feeling of joy! Ask yourself: If joy could speak, what would joy say? Ask for an image, word or phrase. Be curious about what you receive, without assigning a story to it. Let it be what it is.

6. Take a break to drink or eat something nourishing

7. Practice Yoga Nidra meditation from the Rise Phase

8. Do one of the optional practices from the Rise phase

• Practice saying Yes and NO – Put one hand on your heart and one on your gut. Place your attention to the space between your eyebrows (your third eye). Take three breaths using the So Hum breathing. Inhale from the space between your eyes to the base of your spine while silently saying Sooo. Then breathe out from the base of your spine to the space between your eyebrows while silently saying Hummmm. Be still as you focus your attention on the space between your eyebrows for 30-40 seconds. Bring up a question you want an answer to and see if you feel a yes or a no

• Journaling Prompts – What has gotten in your way of leading in your past? Why? What have you learned from Yoga Nidra that can help you lead differently now? Write out your worn out women-story. Who is she? Why and how was she overdoing? Be vulnerable. Explore issues of worthiness. Then write your well-rested women story. Who is she? How and why is she giving herself permission to rest? If you don’t feel the well-rested women story yet, imagine it, and write it as a fairy tale with you as the protagonist. If you wish, dance, or draw these two stories. Write or act out a scene of your well-rested woman, coaching your worn-out woman. Share lots of details, including what they are saying to each other, where they are meeting, their body language, and what they are wearing. At the end, notice how you feel in your body.Free write about your soul whispers.