Resting Well (16 min)- This is a restoration practice, inspired by Yoga Nidra and NSDR, that can be used as an aid to sleep or for rejuvenation any time of day. It is backed by the lovely track “The Inner Calling” by Narek Mirzai. Youtube, IT

Good will (metta) for peace of mind, better rest, and sleep (15:30) I’ve been working on my own rest and sleep practice lately and it has inspired me to bring some of that into my recordings. Pulling from various aspects of meditation practice, like breath meditation, yoga nidra, nsdr, and metta or good will, this meditation encourages a posture of benevolence to pervade the whole being, giving us confidence to truly relax and restore in our practice. The music is Meditation Sounds by RelaxingTime. Image by Bru-nO. YouTube, InsightTimer

Sleep Meditation (IT), Sleep Meditation (No Music) (IT) (~10min.)- These are brief meditations (same script, one without music) to prepare the mind and body for a restful night sleep with a body scan and some inspirational words about the natural condition of sleep.

Meditate to Sleep For Children (& Adults) – (17 min.) Designed with kids in mind, but good for adults too. A body scan and some fun with the imagination, created in collaboration with my son, who enjoys falling to sleep to other guided meditations and visualizations. IT

Meditate to Sleep For Children (& Adults) (No Music)– (12.5 min.) Same as above, music removed.

Extended box breathing (for greater ease or sleep) (6min) This type of breathing (4 second inhale, 4 second hold, 6 second exhale, 2 second hold) is known to help with panic and anxiety, focus, and to get ready for sleep. We begin with a couple deep breaths and then move into a simple guidance on when to inhale, hold, exhale and hold. This can be done on your own of course, but sometimes it’s nice to leave the counting to someone else when the goal is to relax deeply. 4:30 of guidance, then music lingers. Music: A Meditation by Ashot-Danielyan-Composer Image by Kordula Vahle. Youtube, InsightTimer

Deepening Ease with 3 in 6 out breathing (11min) This is a guided breathing meditation emphasizing extended exhalations, which encourages relaxation. We’ll move between this specific in 3 out 6 breathing, and just allowing the breath to move of its own accord. This meditation could encourage calm, getting better rest and sleep, or becoming grounded Music by Piotr Witowski. InsightTimer, YouTube, InsightTimer