Revive Your Sleep

Duration

1 session (45 minutes)

Highlights

• Causes and types of sleep disorders (insomnia, sleep apnea, etc.).
• The impact of stress, poor habits, and technology on sleep.
• How meditation and breathing improve sleep quality.

Duration

4 sessions (20 minutes each)

Breathing Techniques

• Nadi Shodhana (Alternate Nostril Breathing): Balances the nervous system and calms the mind.
• 4-7-8 Breathing Technique: Helps reduce anxiety and prepares the body for sleep.
• Bhramari (Humming Bee Breath): Relieves stress and soothes the nervous system.
• Deep Diaphragmatic Breathing: Improves oxygen flow and induces relaxation.

Duration

4 sessions (30 minutes each)

Practices

• Body Scan Meditation: Helps release tension from each muscle group.
• Mindfulness Meditation: Brings attention to the present moment, reducing racing thoughts.
• Yoga Nidra (Yogic Sleep): A deeply restorative practice to enter a semi-conscious relaxation state.
• Loving-Kindness Meditation: Cultivates positive emotions and alleviates mental stress.

Duration

4 sessions (20 minutes each)

Postures Covered

• Viparita Karani (Legs-Up-the-Wall Pose): Enhances blood circulation and calms the nervous system.
• Balasana (Child’s Pose): Relieves fatigue and promotes a sense of security.
• Supta Baddha Konasana (Reclining Bound Angle Pose): Opens the chest and relaxes the body.
• Savasana (Corpse Pose): Encourages deep relaxation and mental stillness.

Duration

2 sessions (30 minutes each)

Key Areas

• Creating a bedtime ritual (light stretches, breathing, and meditation).
• Tips on limiting screen time, caffeine, and late meals.
• Role of gratitude journaling in improving sleep quality.
• Understanding circadian rhythms and how to work with them.

Duration

1 session (30 minutes, optional follow-ups)

Content

• Customized breathing and meditation schedules based on individual needs.
• Integration of lifestyle changes for lasting impact.
• Tools and resources for ongoing self-practice.