Program kick-off: 3-hour masterclass with Kelly

During the masterclass, Kelly will guide you through six important steps:

• Setting intention: how to tap into your inner resources and recognize your wholeness.
• Relaxation: how to use deep breathing, body awareness, and acceptance to signal to your brain and body that you’re safe.
• Working with emotions: welcome them and don't get stuck in the spectrum.
• Thoughts, images, memories: learn how to work with your mind.
• Core limiting beliefs: identify what is holding you back.
• Nervous system down-regulation: what this means, and why it is the key to effectively preparing your body for relaxation.

This masterclass is the perfect opportunity to learn how to overcome anxiety, loss, and stress while connecting with a community of supportive individuals.

Lesson 1: Acceptance

In this session, the focus is on acceptance — a foundational principle in meditation often misunderstood and misused.

The lesson explores the meaning and purpose of acceptance:

• What is and why it’s so important.
• How to deeply allow or welcome what arises in one's experience, even what we don’t like or wish to transform.
• How Yoga Nidra practices help to disrupt our autopilot way of reacting to experiences.
• How acceptance is actually the secret key ingredient to transformation.

Kelly will guide you through the session, a Yoga Nidra practice, and a journaling reflection at the end.

Lesson 2: Purpose

This meditation focuses on clarifying one's purpose and heartfelt mission through the practice of Yoga Nidra. The Sanskrit word Sankalpa is introduced as a resolve, something that one dedicates themselves to.

The practice involves:

• Listening to one's deepest longing
• Identifying a word or phrase that represents your heartfelt mission, such as creativity, service, integrity, love, family, authenticity, or learning.
• How to create an anchor to your purpose and stay on track despite external changes or distractions.

Kelly will guide you through the session, a Yoga Nidra practice, and a journaling reflection at the end.

Lesson 3: Core Beliefs

While many mindfulness practices ask us to let go of our thoughts and beliefs, Yoga Nidra is unique in that it sees core beliefs as important messengers that carry information that can help us achieve inner freedom, be more integrated, and be less run by old stories and psychological conditioning.

By discovering and working with these core beliefs, we can heal and transform. The lesson also discusses techniques to work with core beliefs, such as dialoguing with them and listening for their messages.

Lastly, it emphasizes how our beliefs were formed when we were young and how they can continue to drive us unconsciously if left unquestioned.

Kelly will guide you through the session, a Yoga Nidra practice, and a journaling reflection at the end.

Lesson 4: Anxiety

This session focuses on working with anxiety and how Yoga Nidra can help to manage it.

You’ll learn how anxiety manifests and how turning toward it with curiosity and kindness while down regulating the nervous system through Yoga Nidra can help to heal anxiety.

You’ll also learn specific techniques used in Yoga Nidra to help manage anxiety, such as body sensing and breathing practices.

(It’s important to note that if you are experiencing prolonged, extreme anxiety, it’s a good idea to seek help.)

Kelly will guide you through the session, a Yoga Nidra practice, and a journaling reflection at the end.

Lesson 5: Transitions

Life is full of so many transitions — moving away from home, attending school, partnership, parenthood, new jobs, divorce, aging, illness, grief and loss.

Some transitions are wonderful, others are unwelcome or painful. And in each case, we are faced with uncertainty, loss of control, and moving into uncharted territory. This session focuses on transitions and how Yoga Nidra techniques can help people cope with unknown and potentially challenging situations.

Transitions can be destabilizing and bring about feelings of vulnerability, fear, and grief, but they can also be opportunities for growth and transformation. The practice of Yoga Nidra helps individuals let go of external identities and develop inner spaciousness to be available for the horizon of new possibilities.

The session includes heart space breathing and an exploration of the identities that may be falling away, inviting contemplation on letting go and opening to what's new. Regular practice of Yoga Nidra can aid in moving through transitions, gaining rest, and resetting dopamine levels.

Kelly will guide you through the session, a Yoga Nidra practice, and a journaling reflection at the end.

Lesson 6: Relaxation

Though many people start Yoga Nidra as a way to help them improve the quality of their sleep, Yoga Nidra is also a proven technique for non-sleep deep rest, or NSDR. This session focuses on the benefits of relaxation through the practice of Yoga Nidra.

The practice has been shown in clinical studies to:

• Decrease blood pressure
• Increase heart rate variability
• Stimulate dopamine release
• Let the body enter deeper states of relaxation while remaining aware and awake

Kelly will walk you through a gentle practice so you can experience these benefits for yourself, followed by a journaling reflection at the end.

Lesson 7: Sleep

Yoga Nidra is a form of meditation that allows the body to enter a deep state of sleep while still being in a meditative state.

In addition to practicing good sleep hygiene (turning off devices, limiting caffeine, having a consistent routine, etc.), a regular Yoga Nidra practice can help you to:

• Restore the quality of your sleep
• Heal insomnia
• Gently stop rumination and intrusive thoughts
• Fall asleep faster
• Stay asleep longer
• Easily get back to sleep if you wake in the middle of the night
• Wake up feeling energized and refreshed
• Improve focus during the day

Kelly will guide you through the session, a Yoga Nidra practice, and a journaling reflection at the end.

Receive two additional guided meditations with Kelly that you can use anytime to help calm mind and body and release stress for deeper relaxation and better sleep.