We all need time to rest, process our emotions, and integrate learning. iRest® Yoga Nidra Meditation is a modern, secular version of an ancient guided meditation practice that calms the mind and senses so that you can experience the part of you that is unchanging and always at peace. Richard Miller, founder of iRest®, is a clinical psychologist, author, researcher, scholar, and meditation teacher. This 10-step protocol has been extensively researched within the Veterans Administration and shown to be effective in scientific trials for chronic pain, sleep problems, stress, depression, anxiety, and post-traumatic stress disorder (PTSD). iRest® is a powerful tool to examine, undo, and eventually eliminate negative thought patterns and habits. With regular practice, practitioners can build resilience against the inevitable challenges they will face in life. 

People of all ages enjoy and benefit from practicing iRest®. My little yogis love to listen to short guided relaxation while they chill out with beanie babies. After relaxation time recently, I asked how they felt. One fourth grader said, “I feel like everything bad that happened today was erased.” Another said, “All of my worries have left my body.” Adolescents and adults appreciate longer iRest®. practices and most prefer using eye pillows to help them to relax. Some recent feedback includes:

 

Adolescent Feedback

  • I felt unstoppable and like nothing could get in the way of my zone.
  • I am calm and relaxed.
  • I felt like I was floating in space.
  • I was comfortable and didn’t have to worry about anything.
  • I felt chill.
  • I was in the zone.
  • I felt satisfied.
  • When I am angry, I count down 

Adult Feedback

  • I was going to bail because I had a bad day, but I am glad I came because I felt very peaceful and could think clearly.
  • I had more energy after the class than I usually have in the evenings.
  • I felt rested.
  • I learned how to notice my difficult emotions before they become unmanageable.
  • I realized that I can feel joy and stress at the same time.
  • I am whole and complete without changing anything about myself.
  • I was surprised how much I destressed in one hour.

iRest® 10-Step Protocol

 

  • Invite the Support of Your Inner Resource

Find an inner sense of calm and safety to use an anchor during meditation and throughout your day.

 

  • Connect to your Heartfelt Desire

Affirm your heartfelt wish for well-being and happiness in your life.

 

  • Set an Intention

Identify your purpose for today’s practice.

 

  • Body Sensing

Notice sensations in your body.

 

  • Breath Sensing

Learn breathing strategies to help calm and focus the mind.

 

  • Welcoming Feelings & Emotions

Notice how you feel and where you notice related sensations in your body.

 

  • Welcoming Thoughts & Beliefs

Observe your thoughts and engage in exploration of them.

 

  • Experiencing Joy

Experience and engage feelings of joy and happiness.

 

  • Awareness

Witness what is present and simply be an observer.

 

  • Integration

Begin to integrate the tools of iRest® into your daily life.

If you want to learn a simple process for coping with your emotions and handling life’s challenges, contact Angie Swearingian to schedule an appointment for individual or group instruction or take our self-paced course. Get more tips for mindful living by following us on Facebook www.facebook.com/yogalearningadventures.