This recording starts with an hour of very gentle Yin Yoga and then a yoga nidra for sleep which is around about half an hour the Theme is resting and grounding and allowing yourself to be held.
It was recorded live on zoom.
Yin practices for Springtime
Spring is Coming
Here’s two 15 minute practices including yin yoga, acupressure, MFR and breath work. One for evening one for morning. Let me know how it goes..
scroll down for details of our teacher training courses in 2026
In TCM spring is the time of the Liver and Gallbladder meridians. Each pair of meridians is connected to an element, the Liver and Gallbladder are connected to wood.
One aspects of wood is that it can be soft and flexible OR dry and rigid. And this can apply to us too.
It can apply mentally, emotionally and physically.
Out of balance it can manifest as
Harsh judgements on ourselves or other people
Anger and frustration
Perfectionism and self criticism
Tight jaw, neck/shoulders, ribcage restriction
Over-planning, under-moving
If we can get this energy is flowing well it can give us
Curiosity and playfulness
Going with the flow/things come more easily
Creativity
Easy breathing , side body open
So what can we do? Maybe noticing if that rigidity creeps in, it could be a tightness in the jaw, neck and shoulders, or an unwillingness to take a risk or a quick flare of irritation and anger.
Maybe noticing is enough - or maybe you could take a baby step towards that curiosity, being willing to be in the discomfort of not being perfect?
I’d like to offer you two mini-practices, including myo-fascial release, breath work, acupressure and yin yoga
One for the morning and one for the evening
They include spiral movements, twists and side bends
Also good add ins:
Walk outside for 10 mins first thing
And if you don’t already try adding some spring greens or kale to your menu with a lemon & olive oil dressing for the sour and healthy oil hit.
YIN YOGA COURSE DATES IN 2026
Yin Yoga Level 1
Feb 21-22 London - FULLY BOOKED in studio - spaces online
Yin Yoga Level 2 - Neuroscience
Yin Yoga Level 2 - MRF
May 27-28 Online - FULLY BOOKED
COURSE CONTENT
For detailed info click on the dates above
Or send me a message
Nidra for a Busy Mind at Night
If you’re interested in a Yoga Nidra teacher training, click the button for all the details of my next course…
Why we have busy minds in bed at night…
Many of us notice that as soon as we lie down, thoughts start swirling. Things we need to do, memories, little worries, random ideas… it can feel like your brain just won’t switch off. And that’s actually a really good sign.
Your brain has switched from a “task network” where we are doing our day to day things, to a quiet night-time system that’s sometimes called the Default Mode Network. This network can come alive when you’re not actively focused on a task. Its job is to do important housekeeping. It’s doing things like processing unresolved emotions, consolidating our memories, going over important events, making connections between new and old things, and integrating new information with what you already know. It’s helping you to make sense of your day.
Tonight, we’ll give your brain a structure to help it do that work more easily. Nothing needs to be solved. You don’t need to do anything or achieve anything, just notice your thoughts.
In the Nidra I’ll suggest that you see your thoughts as tiny pieces of glitter swirling in a snow globe. Some of the thoughts are things that are done, some are things can wait until tomorrow, and some things can float off into someday. We’ll give your mind those three simple folders:
Done : things already completed and taken care of
Tomorrow : things that are important but can wait until tomorrow
Someday : ideas or tasks that don’t need attention right now, they can rest
As you listen to the Nidra, just let your mind notice the thoughts that appear and place them into these categories. You don’t have to solve any problems or analyse anything. Just adding those labels helps the brain to see those thoughts as “processed” and so it’s easier to let them go. So simply watch any thoughts swirl and settle, like glitter falling slowly in a snow globe.
So go ahead and get ready for the Nidra, get yourself as comfortable as you can be.
The intro section of the Nidra is around 3 minutes long - you might want to listen to it the first time then after that you can skip to the start of the Nidra “proper”.
Yoga Nidra Script
“Begin by lying comfortably in any position that feels relaxed. Close your eyes softly. Feel your body resting on the surface underneath you. See if you can lean back and allow your body to be fully supported. Let yourself settle into stillness, you can move any time you need to but for now, maybe you can let the stillness cover you like a blanket.
Now let’s watching the breath flow in and out of your body. Nothing to do. Nothing to change. Just watch your breath coming and going. Maybe you can rest on your exhale.
Bring your attention now to your body. In a moment I’ll invite you to gently engage different areas of your body. This can help us to go to deeper levels of relaxation. So starting with your hands - gently squeeze your hands into balls - and release. Now your your arms, hands, fingers and shoulders - and release. Then squeeze your toes and release. Now your glutes, legs, feet, toes engage, and release. Then feel the entirety of your body resting, supported, maybe softened. See if there’s a way you can soften your face, your jaw and tongue.
Now bring to mind a snow globe. Let’s shake it up while we count down from ten - shaking your globe and counting down (do the count down)
Now, let your attention flow with your experience. If you like you can see your mind as a snow globe, softly lit, filled with tiny flecks of glitter. The glitter represents your thoughts. Your thoughts might swirl and shimmering in gentle motion. Some float higher, some drift lower. There is no need to chase them. There is no need to push them away. Simply observe them.
As you notice a thought appear, gently decide which folder it belongs to.
If it is something in the past, something that’s already done, place it in the Done folder. Let it rest there, completed, safe, finished.
If it is something you need to do tomorrow, put it in the Tomorrow folder. It’s not urgent right now, you can deal with it tomorrow.
If it’s something that can wait, put it in the Someday folder. Let it float there, you’ll get to it when the time is right.
Just keep watching your mind as a snow globe - maybe it stays busy - you can continue your filing - done, tomorrow or someday…
or maybe the glitter in your snow globe slows. Swirls become smaller. Movement softens. Each thought, noticed and categorized, loses its urgency. The mind begins to settle.
Notice your breath. Natural, steady, effortless. Watching the natural flow of your breath. Maybe your body can soften and your energy can spread and you can rest in the space.
Bring your attention now to your whole body — your arms, hands, fingers… chest and abdomen… hips, legs, feet, toes. Feel the entirety of your body resting, supported, softened
You might notice your snow globe mind is still busy… and that’s okay. You can continue your filing — done, tomorrow, or someday… Or perhaps the glitter slows, swirls become smaller… Either way, notice without rushing
Or maybe the thoughts are still swirling, you might want to count down from ten and shake up the globe and start the process again…
As you lie here, supported and safe, know that your mind is doing its quiet night work. All is being taken care of. Your thoughts have structure; your body has rest.
Everything is being taken care of… thoughts filed, body supported… and now, drift gently into sleep. Sleep well… sleep well… sleep well…”
Enchanted Rest: Yoga Nidra for Children: Autumn
Please enjoy with Autumn Enchanted Rest for Children
If you’re interested in our pre-recorded course Enchanted Rest: Yoga Nidra for Children, click below for all the details
And here’s another Yoga Nidra for Children
Yoga Nidra if you've woken up in the night
If you’ve woken up in the night it can be really stressful! Worrying about feeling tired and brain foggy the next day.
Hopefully this yoga nidra can help. It might help you get back to sleep. But if not it can help you get some good quality deep rest.
It includes: body awareness, gentle eye movements, release for the body with gentle squeeze and release, breathing with a long exhale, and a slow spacious body scan.
It doesn’t bring you back at the end.
I hope it helps - let me know!
I have a workshop coming up on Yoga, Sleep and the Immune system - click here for details
Ageing Well: insulin resistance
Why gentle exercise after a meal can improve brain function (spoiler alert! Insulin resistance!)
The Hack: do ten minutes of gentle exercise around 30 minutes after a meal
Why it works:
Insulin’s job is to act like a “doorman” that lets sugar from the blood enter your cells, where it can be used for energy or stored for later.
Basically: insulin helps your body move sugar out of the blood and into cells.
But our body can get insulin resistance - for example if we eat too much sugar the body has to produce too much insulin and then the cells stop responding.
Insulin resistance means the sugar stays in the blood (high blood sugar) and doesn’t go into the cells (tired muscles and poor brain function).
Things that can cause insulin resistance:
Excess body fat, especially around the belly: abdominal fat releases substances that interfere with insulin signaling
Physical inactivity: muscles are less efficient at taking up glucose without regular use
Poor diet: high intake of refined carbs, sugar, and processed foods can worsen insulin sensitivity
Genetics: family history can increase susceptibility
Hormonal imbalances: conditions like polycystic ovary syndrome (PCOS) or high cortisol can affect insulin
Chronic inflammation: inflammation in the body can impair insulin’s action
Aging: insulin sensitivity naturally decreases with age
When the sugar stays in your blood and doesn’t enter the cells, your brain and muscles get less glucose which can mean weak tired muscles, poor memory, brain fog, depression and higher Alzheimer’s risk
Excess sugar in the blood is also a big problem, over time it can contribute to problems like inflammation, and increased risk of dementia.
Building strong muscles improves insulin resistance because muscle tissue is one of the main places the body stores and uses glucose—so the more muscle you have (and the more you use them), the more efficiently your body can clear glucose from the blood.
Doing 10 minutes of exercise about 30 minutes after eating can be very effective for lowering blood glucose. This is because after 30 minutes the body has started to process the food and the blood sugar levels go up. The muscles can pull sugar out of the bloodstream without needing as much insulin.
This can improve:
Cardiovascular health
Brain function
Hormonal balance
Balance inflammation
Even light activity, like brisk walking, squats, or climbing stairs, has been shown to reduce post-meal glucose spikes.
Other things you can do include:
Eat a balanced healthy diet
Eat complex carbs that don’t spike the blood sugar so quickly
Increase your muscle mass
Work on your stress levels
Prioritise sleep
Lymphatic Massage
Here is a five minute self massage you can do to stimulate the lymphatic system.
This can have lots of benefits including reducing inflammation.
Since some forms of depression are related to inflammation this could potentially help with some depression.
Clearing a Blocked Up Nose
Here is a 10 minute video with some acupressure points that can help to clear a blocked up nose - let me know if it helps…
I cover all of this and more on my Pranayama course - click below for details…
Prana Mudra
Prana means energy or breath and a Mudra is a gesture of energy - here we combine the two - breathing in an easy soft way with gentle movements - very calming and very beautiful
Yoga Nidra for Children
This Nidra is aimed primarily at young children around 3-6.
It includes a practice of engaging and releasing muscles to help relaxation
A body scan with glitter (magic glitter that doesn’t stick and doesn’t make a mess!)
An invitation to bring along a toy or imaginary friend
And a trip to a garden.
It is offered as a bedtime sleep Nidra
On Insight Timer
And on Sound Cloud
Pranayama and Mental Health
Pranayama and Mental Health
Pranayama is one of my favourite yoga practices, the art of breath control. "Prana" means life force and "ayama" means expansion or control. In Pranayama we regulate the breath, making it more subtle and soft. It can bring incredible benefits including physical and mental well-being. Let’s explore how pranayama can help with stress, anxiety, depression, and enhancing overall emotional resilience.
Breath, Mind and the Nervous System
Our breath and mind are intimately connected. When we are stressed, our breath can become rapid and shallow, which has a knock on effect on the nervous system signalling a state of alertness or fight-or-flight response. Soft, slow breathing can help calm the mind and bring about a state of relaxation in the nervous system. This physiological link is one of the ways pranayama practices, can affect the nervous system and can reduce stress, and improve mental health. Some practices are calming, some are stimulating. It’s important to know which practices would be beneficial for who.
Reducing Stress and Anxiety with Pranayama
One of the biggest mental health benefits of pranayama is its ability to reduce stress and anxiety. Techniques like Nadi Shodhana (Alternate Nostril Breathing) and Bhramari (Bee Breath) can balance and slow down the breath and so calm the mind and possibly reduce anxiety. There is some science suggesting that Nadi Shodhana can balance the two hemispheres of the brain, which could give us more mental clarity and relaxation. There is also a connection with the vagus nerve, Bhramari is humming breath during exhalation, and Ujjayi is a breath with a soft sound on the inhale and the exhale. Both involve a vibration in the larynx which is right next to the vagus nerve. So both can stimulate the vagus nerve, which activates the relaxation response.
Alleviating Symptoms of Depression
Depression is another area where pranayama can have an impact. It’s possible that inflammation is the link here. If we are chronically stressed we are more likely to have inflammation in the body. So practicing Pranayama can reduce stress and so possibly reduce inflammation. There is thought to be a connection between inflammation and depression.
Scientific research supports these benefits. I’ve listed some studies below that point to the benefits of Pranayama for anxiety depression and sleep.
Enhancing Focus and Emotional Resilience
Pranayama can increase focus, and nervous system resilience. For example when we are calm we are more likely to be able to concentrate and keep our focus. By consciously controlling the breath, we can learn to stay present.
Practical Tips for Incorporating Pranayama into Your Routine
It’s always better to aim for something doable. It’s better and aim fo a few minutes each day and actually do it! Then you can gradually increase if you want. Here’s some tips to get you started:
Find a Quiet Space: Make a “special place”. Maybe put a cushion and candle and make it cosy.
Choose your Technique: It’s best to begin with balancing techniques like Nadi Shodhana or Dirga Breath.
Stay Mindful: It can be really beautiful to pause after the practice is really feel the after effects.
Be Consistent: Aim for little and often.
See below for the scientific papers on how Pranayama can affect mental health
References
Brown, R. P. & Gerbarg, P. L. (2005) Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. J Altern Complement Med 11(1):189-201 [available online https://pubmed.ncbi.nlm.nih.gov/15750381/]
Novaes, M. M. et al. (2020) Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Front Psychiatry. 11: 467 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7253694/]
Streeter, C. C. et al. (2020) Thalamic Gamma Aminobutyric Acid Level Changes in Major Depressive Disorder After a 12- WeekIyengarYogaandCoherentBreathingIntervention.JAlternComplementMed. 6(3):190–197[availableonline https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074898/]
Scott, T. M. et al. (2019) Psychological Function, Iyengar Yoga, and Coherent Breathing: A Randomized Controlled Dosing Study. J Psychiatr Pract 25(6):437-450 [available online https://pubmed.ncbi.nlm.nih.gov/31821220/]
Mayer, N. et al. (2019) A randomized controlled dosing study of Iyengar yoga and coherent breathing for the treatment of major depressive disorder: Impact on suicidal ideation and safety ndings. Complement Ther Med ;37:136-142 [available online https://pubmed.ncbi.nlm.nih.gov/29609926/]
Pranayama and Physical Health
Pranayama and Physical Health Benefits
Pranayama, comes from the Sanskrit words "prana" meaning life force and "ayama" meaning control or expansion. It is a practice of changing your breathing patterns. This can have huge effects on us mentally and physically. The benefits of pranayama were described in traditional texts and what I find really exciting is that modern scientific studies are starting to find similar results and we’re starting to understand why it works so well.
Understanding Pranayama
Pranayama isn’t just deep breathing, in fact deep breathing is often not helpful for people and doesn’t bring more oxygen to the brain (but that’s another blog post!). Pranayama is a whole range of techniques changing the speed and rhythm and adding pauses to the breath (breath retention). It’s important to understand your own nervous system and each breathing technique. Some practices are stimulating like Kapalabhati, so if you’re already over-stimulated it would probably not be helpful. Some practices like Chandra Beda are calming and take your energy down so if you’re already low in mood or energy again it would probably not be the best one to choose. If you’re unsure of what you need or of what the practice does it’s best to stick to the balancing ones that are good for everyone Dirga breath and Nadi Shodana.
So in this blog pose I’d like to talk about some science based physical benefits of Pranayama. The scientific studies are all listed at the end.
Physical Health Benefits of Pranayama
Improved Respiratory Function
I see Pranayama as a way to practice healthy breathing. How we breathe in our daily life has a huge knock on effect on our health and wellbeing. Unhealthy breathing patterns can cause things like IBS, brain fog, muscle aches and tiredness. There are studies that suggest Pranayama can help with respiratory health including COPD and heart failure (always check with your doctor!).
Cardiovascular Health
The slow Pranayama practices have been found to reduce blood pressure and have a positive impact on cardiovascular health.
Enhanced Digestive Function
The practice of pranayama can also improve digestive health. Techniques like diaphragmatic breathing are thought to stimulate abdominal organs and improve digestion by increasing the circulation of blood to the digestive tract. Deep diaphragmatic breathing associated with pranayama helps massage the internal organs, promoting peristalsis and enhancing digestive function. Pranayama can also improve digestion by reducing stress and take us out of the fight or flight response. One of the things that happens when we go into fight or flight is our digestion can be suppressed.
Stress Reduction and Mental Clarity
Chronic stress can contribute to lots of health issues, like heart disease, obesity, diabetes, and gastrointestinal problems. By reducing stress and promoting relaxation, pranayama can help reduce these risks and help balance the functioning of the immune system.
Pranayama is way more than just breath work it a set of powerful practices which when practiced in the right way at the right time can have big big physical and mental benefits.
References
Respiratory Function
Holland, A. E. et al. (2012) Breathing exercises for chronic obstructive pulmonary disease. Cochrane Database of Systematic Reviews. Available online https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008250.pub2/full
Bernadi, L. et al. (1998) Effect of breathing rate on oxygen saturation and exercise performance in chronic heart failure. . The Lancet 2;351(9112):1308-11 [available online https://pubmed.ncbi.nlm.nih.gov/9643792/].
Cardiovascular Health
Brandani, J. Z. et al (2017) The hypotensive effect of Yoga's breathing exercises: A systematic review. Complementary
Therapies in Clinical Practice 28, 38-46 [available online
https://www.sciencedirect.com/science/article/abs/pii/S174438811730172X?via%3Dihub]
Wu, Y. et al (2018) Yoga as Antihypertensive Lifestyle Therapy: A Systematic Review and Meta-analysis. Mayo Clin Proc 94(3):432-446 [ available online https://pubmed.ncbi.nlm.nih.gov/30792067/]
Russo, M. A. et al. (2017) The physiological effects of slow breathing in the healthy human. Breathe; 13(4): 298–309 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/]
Yoga Nidra Free Script - Summer
What to say beforehand
This Nidra has a body scan where you’re invited to let the soft summer sun touch your body and infuse you with warmth and softness, the breath section is allowing yourself to flow outwards, expensive and open ….. the opposites invite you to feel the earth element - highlighted in summer and the air element and finally the images are seeing or feeling a place in nature - real or imagined - or the place you’re in right now… it’s summer and warm - you can lie down and fully let go…
Arrival
Let’s start by arriving in the body – tuning in to feel everything that’s there - acknowledging any physical comfort and discomfort that you might feel. Feel free to move if you need to, can you adjust something to get more comfortable?
Pause
And is there somewhere you are you holding tension right now?
Pause
…and then let’s bring awareness to your breath.
Pause
…maybe you can invite a softening of the exhale
Releasing some of the tension…
Pause
As the body starts to soften… maybe can you tune in to a feeling of gratitude for your body? Maybe gratitude for your heart – beating for you all day every day… and your lungs breathing for you. Or anything else that comes to you
Body Scan
and from here lets go for a journey together around the body - as I name a body part see if you can invite the soft summer sun touch your body and infuse you with warmth and softness
Take your attention to the top of your head - welcoming all the sensations you might feel there… Or maybe a sense of soft sunlight bringing warmth and softening in your body
Now taking this softness around to your left ear right ear both ears together left eye feel your left eye softening and gliding towards the back of your head and your right eye softening and gliding towards the back of your head - both eyes together - roof of your mouth - maybe it can soften down - tongue - teeth - lips - nose - forehead - back of head
Your left shoulder - left elbow - left wrist - palm of the hand - back of the hand - (little finger - fourth finger - middle finger - index finger - the thumb) - the whole left hand - the whole left arm.
Then your right shoulder - right elbow - right wrist - palm of the hand – back of the hand - (little finger - fourth finger - middle finger - index finger - the thumb) - the whole right hand - the whole right arm.
The throat - your heart space - the upper abdomen - the navel - the lower abdomen.
The left hip - left knee - left ankle - sole of the foot - top of the foot - the toes - the whole left foot - the whole left leg.
The right hip - right knee - right ankle - sole of the foot - top of the foot - the toes - the whole right foot - the whole right leg.
The base of the spine - moving up to the sacrum - lower spine - mid spine - upper spine - back of the neck - back of the head - the top of the head – the whole head - the whole left arm - the whole right arm - the whole left leg - the whole right leg - feeling the whole body softening - the whole body - the whole body resting...
Just staying for a while with this open awareness - your body - sensations in and around your body - sensations radiating out from your body…..
Breath
Your body breathing - allowing yourself to flow outwards with your exhalation - expanding and flowing with the exhalation…
pause
following the natural rhythm of your breath - letting your awareness expand and flow with the exhale
pause
breathing, flowing, opening, softening…
Now watching the breath maybe watching the palms of your hands - the fingers gently naturally curved - feeling how they pulse with the breath - now maybe the chest or belly - it might be very subtle - can you sense that slight movement - just tune in to see…
Maybe you can feel how the breath nourishes your body - physically bringing oxygen to every single cell and energetically bringing lightness and energy
Opposites
letting the breath continue on the background, being your attention to your arms, feel your arms grounded and connected to the earth
Now feel your arms light and free
Now your legs and the earth element - balanced and grounded
Now your legs and the air element - floating and light
Now feeling your whole body - feeling grounded and connected - and at the same time feeling light and energised - balanced
The earth element of the ground supporting you - the air element of the breath bringing lightness and energy
Images
See yourself in your place in nature - or connect to the space around you right now
Put your blanket on the grass or on the floor
Take off your shoes
Lie back and know you have nothing to do - just lie in the warmth and feel the soft touch of the air
Let any sounds fade into a distant hum
Feel yourself centred and grounded
Feel the earth supporting you - and know you are always supported
Feel the air brining energy and lightness - and know that is always available
Maybe you can see clouds in the sky
Maybe the branches of tree overhead
Maybe birds flying high above
Maybe you can see flowers growing in the grass
And now smell the air - that fresh outdoor smell of late summer - maybe the fragrant smell of flowers - maybe the tangy scent of grass - maybe the earthy smell of the soil
Allow yourself to be supported and held by this summers day - allow the sounds, sights and smell to wash over you - let yourself drift and breathe, let yourself soften and let go - let yourself just be -
One Hour Yin Class : Shoulders
Here’s a recording of a live class with a focus on shoulders…
Yoga Nidra Free Script - Spring
What to say beforehand
Welcome to this Yoga Nidra with images of spring time and the moon in spring. The moon is called the pink moon because of the spring blossom and flowers
So as you start to get yourself comfortable for the Nidra I’ll just say a few words about what we’re going to do. First of all, if there’s anything in the Nidra that doesn’t resonate with you then just don’t do it, this is your practice, you can make it right for you.
If at any point in the Nidra I suggest an image but nothing comes just be with that - don’t worry if you don’t “see” all the images - just flow with your experience even if that seems to be “nothing”
The “Images” will be a spring time meadow - trees with pink blossom and a springtime rain shower and finally the pink full moon - so if a real place springs to mind you can use that - or it can also be an imaginary place
or maybe you’re like me and don’t actually see images but you feel them or tune into the energy… whatever works for you
The breath and body scan will be inviting the fresh energy of spring and new beginnings into your body
Arrival
So lying down comfortably in what ever position is comfortable for you, let’s take some long exhales (pause) and allow the body to rest on the surface underneath you. Welcoming all the sensations in your face… your jaw… your mouth and tongue… your whole head… sensations in your neck and shoulders - just welcoming everything exactly as it is… your arms…your torso… your legs… the sensation of the surface underneath you… supporting you…
Body Scan
And form here let’s picture or feel a spring day - one of those fresh sunny days when the sun is warm but the air still has that freshness - let that energy of new beginnings and fresh possibilities touch you - maybe it’s the warmth of the sun - or maybe the coolness of the breeze - whichever you prefer…
So the springtime energy touches the top of your… (insert the body scan of your choice)
Breath
And now let’s breathe in that fresh energy - new beginnings chances to start again - inhale springtimes freshness and ride the exhale - keep breathing in your natural rhythm and let yourself expand and open on the exhale (allow some silence then repeat these suggestions a few times depending on how much time you want to spend here)
And now tune into a line from the base of your spine to the top of your head - inhale up and out through the top of your head - and exhale down and out of the bottom of your spine - inhale up and exhale down (allow some silence then repeat these suggestions a few times depending on how much time you want to spend here)
Maybe as you watch that line expands out to a wave - a soft wave of energy flowing up on the inhale and down on the exhale
And maybe the wave expands to the bottom of your feet to the crown of your head - a soft wave flowing with the breath - somehow you can really relax and rest on this wave
Letting the wave wash over you…wash through you
And now shifting your awareness to your hands - can you feel your breath pulsing there? (pause)
And the top of your head - maybe you can feel your breath pulsing there - maybe you can tune into or see or feel a line - a golden thread extending out from the top of your head - since you’re lying down it will run parallel to the ground - follow that golden thread breathing up on the inhale and down on the exhale
And now shifting your awareness to the base of your spine - maybe you can feel your breath pulsing there - maybe you can tune into or see or feel a line - a golden thread extending out from the base of your spine - again since you’re lying down it will run parallel to the ground - follow that golden thread breathing up on the inhale and down on the exhale
Now see if you can feel the whole of that thread - let yourself be held by the thread - you could completely let go and let yourself be held
Images
So now you could choose to stay here - being held by that golden thread - or you can let that continue in the background and find yourself in a spring meadow - maybe you see it - maybe you feel it - no need to do anything - and if nothing comes keep flowing with your experience - maybe flowing with your breath - so in the meadow - feeling the warm sun on your face…. Feeling the cool breeze… and the fresh green grass… and the amazing flowers - all colours of the rainbow… blue… violet…white…yellow…. Reds….drinking in the colours - letting the colours nourish you
And the amazing smell
Let’s walk through the meadow - can you feel the springy ground under your feet? Can you hear birds singing? And we come to an cherry orchid - and the blossom on the trees is amazing - all shades of pink - lacy and beautiful against the blue sky
And then you feel the atmosphere change - that silence as the birds stop singing - and the slight denseness of the atmosphere - and you feel the air kind of misty - it’s going to rain - so you run under a tree to shelter and watch at the raindrops start to come - just a few scattered ones at first - then gradually more and more and then it pours down! But under the tree you are warm and dry or maybe you’d prefer to go out and dance in the rain…
As the rain begins to subside, the clouds start to clear, and the sun begins to peek out from behind them. The rain has stopped, and the world around you is fresh - the colours even brighter - the smell so clean and new - the raindrops like diamonds on the grass - still dripping under the trees…
And you walk on through the cherry orchard
And now it’s evening - the sky is deep deep blue - and your are warm and snug - and you can see the moon rising - close to the ground and it looks enormous - the moonlight shining on your face and body - maybe you can let yourself melt into the moonlight - that yin reflective soft energy - and the magic thing about this moon is that it’s reflecting the pink of the cherry blossom - the pink moon holding you and nurturing you as you gently and softly drift - and breathe and rest
Return
And now it’s time to start a slow adn gentle return… gathering your consciousness back… feeling your body lying on the floor… maybe listening to sounds around you… taking as much time as you want or need and when you’re ready inviting small movements to your hands and feet… stretching…. hugging your knees into your chest… rolling on to one side… and sitting up.
Free Yin Classes
I love yin yoga and I love to share free resources - here’s some yin classes with a focus on meridians and seasons
Yoga Nidra Free Script: Winter
Yoga Nidra Winter Wonderland
What to Say Beforehand
You’ll be imagining you’re staying in a cabin in the mountains in the woods
Going for a walk in the freshly fallen snow
You will be very warm and cosy all wrapped up and comfortable
Arrival
Settle in and get comfy - cover yourself with a blanket nice and cosy - have a wriggle - get as comfy as you can possibly be
Body Scan
We will go for a journey together around your body - as I name each body part feel it warm and soft
Right thumb, second finger, third finger, fourth finger, fifth finger, fingers and thumb together, palm of the hand, back of hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the waist, hip, front right thigh, back of thigh, knee, back of knee, shin, calf, ankle, heel, right big toe, second toe, third toe, forth toe, fifth toe, all toes together, the whole right side…
Warmth in the left thumb, second finger, third finger, fourth finger, fifth finger, fingers and thumb together, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the waist, hip, front left thigh, back of thigh, knee, back of knee, shin, calf, ankle, heel, left big toe, second toe, third toe, forth toe, fifth toe, all toes together, the whole left side…
Softness in the whole right arm, the whole left arm, both arms together, the whole right leg, the whole left leg, both legs together, and your whole body… expand awareness into the whole body… golden light and your whole body… your whole body resting…
Breath
Watching the natural rhythm of the breath - and feel gratitude for the breath - effortless - flowing - bringing fresh energy and oxygen taking away what you don’t need - brining balance and harmony to the body and mind - rest in that rhythm
Images/Opposites
Now see or feel or imagine you are in bed in a cosy cabin in the mountains in winter - you wake up in the morning and look out of the window and oh! outside it’s been snowing
You can see the patterns of frost on the window pane -
And it’s one to those sunny winter days - the sun is bright and the sky is so blue
You decide to go out for a walk - first you grab a quick drink - maybe a coffee or tea? What ever you like - can you smell the coffee? Feel the warmth in your mouth as you sip? Can you taste the flavour?
Next let’s get ready with our winter kit - first your thermal base layers - slip the thin warm material on
Then your thick warm jumper and trousers
Your thick comfy warm socks
Then your coat and hat and scarf and gloves
Your winter boots with special grippy soles
Can you feel the texture of the warm clothes? See the colours?
Now you are wrapped up cosy and warm - ready for anything
So let’s open the door - after the warmth of the cabin the air feels so fresh and bracing - awakening - can you feel the coolness inside your nose? On your skin? Can you feel the contrast of the warm cabin and the fresh outdoors - feel the air cool on your skin but the warmth of the sun touching you
Can you smell the nature? Smell the snow?
Can you see your breath foggy as you breath out?
Can you hear the sound of silence that comes with freshly fallen snow - all sounds are muffled and soft - a very special quality to the silence of freshly fallen snow
You are the first person to walk on this freshly fallen snow - look out and see - how perfect it is - maybe a few tracks of birds feet - but apart from that completely untouched - waiting for you!
Can you see the colours of the snow - from brilliant white to deep blue
Here and there there are the first flowers of spring time poking through - the spiky green of the leaves and the pure white of snowdrops and the bright yellow of daffodils
Can you see how the sunlight shines on the snow - maybe you even put your sun glasses on - see the contrast of the brightness - then the softness of the light through your sun glasses
Now lets take a step - hear that magic crunch as your boots sink into the snow - it’s not too deep - just right - go ahead and start walking - each step is a new experience - the sound - the sensation of the snow under your feet
As you walk you can look around - see the snow settled on the branches of the trees…. See icicles hanging down from the trees
You pass a stream all iced up - see the patterns of the ice and snow settled on top - parts of the ice a deep mysterious black
Your path takes you uphill - feel the muscles in your legs working - you build up a pleasant heat
Then you arrive at the top and look out at the most magical view
The sky has layers of blue and white clouds - the sun shining it seems so big and vast - so peaceful
The mountains in the distance are covered in snow with layers of deep blue/purple as the peaks cast shadows
Closer you can see the green of the tree tops - the green layers with the snow on the trees
You can look down and see your feet snuggled in your boots in the snow - see your single set of footprints leading here - pure magic
Breathe in that pure fresh air…
Feel the air brining energy and healing
Feel the sun warming your face
Clean pure energising…
Now walking back down to your cabin - feel how different muscles work as you walk downhill
See your tracks going the other way
Now arriving back to the cabin open the door and feel the warmth - maybe it has a special woody cedar smell?
Take off your boots and lie down on the comfy couch - close your eyes and let images or feelings of your walk float past you - the clouds in the sky - the colours - the textures - the smells and that sound of silence that comes with the snow -
Return
Now beginning your slow and gentle return.
Slowly start to make your way back.
Feeling your body.
Listening to the sounds around you.
Gently begin to move your hands and feet.
Take some deep inhalations.
Maybe stretch your arms over your head.
Draw your knees up to your chest. Rock from side to side.
Then roll over onto one side.
And in your own time, come up to sitting.
Thank You!!!
All About Sleep
Sleep and Perimenopause: What Helped Me
Sleeping used to be one of my superpowers. Then I hit perimenopause.
I could still sleep, but my deep sleep dropped dramatically. Deep sleep is the stage when the body carries out important repair processes and the brain clears metabolic waste — it’s the sleep that leaves us feeling truly refreshed. Even though I was sleeping, I was waking up feeling groggy and tired (and clumsy and irritable!)
So I embarked on a mission to improve it. Over time my deep sleep has increased from around six minutes a night to about an hour.
Some people struggle differently — lying awake for much of the night or waking repeatedly. Whatever your sleep issue, there are many things you can try that can make a real difference.
Below I’ll share what worked for me. It’s quite a long list! My advice would be to try one thing at a time and give it at least a week to see whether it helps.
I use a device called an Oura ring (not sponsored!) which tracks sleep quality, heart rate, temperature and other metrics. Consumer sleep trackers aren’t perfect, but they can be very useful for noticing trends and seeing what helps and what doesn’t. And of course, you can also simply notice how you feel.
Sleep and Menopause Symptoms
There is growing evidence that poor sleep can worsen many menopausal symptoms.
Symptoms of menopause are often grouped into four categories:
Somatic symptoms
Weight gain, headaches, fatigue and insomnia
Psychological symptoms
Irritability, mood swings, anxiety and depressive feelings
Vasomotor symptoms
Hot flushes and night sweats
Urogenital symptoms
Loss of sexual interest, vaginal dryness and pain during intercourse
Interestingly, many of these symptoms can also occur when we don’t sleep well — things like irritability, anxiety, depression, brain fog and weight gain.
Over time, chronic poor sleep can also increase the risk of more serious conditions such as heart disease and certain cancers, so it’s well worth taking sleep seriously.
Hot Flushes and Night Sweats
One theory is that hot flushes and night sweats disturb sleep, or make insomnia worse. If we can reduce them, sleep often improves.
Many women find their hot flushes respond strongly to diet and lifestyle changes. This was certainly my experience.
For me, the main triggers were:
sugar
dairy
alcohol
Everyone is different, so it can be helpful to experiment and notice your own triggers.
Hydration also matters — aim to stay well hydrated throughout the day.
Stress management is another big factor. Stress and anger can feel very “heating” in the body, and midlife can be a good time to reduce unnecessary stressors and look after yourself more consciously.
Sleep Environment
I also changed my bedding. I switched to a wool duvet, which keeps you warm while allowing excess heat to dissipate.
Temperature matters too. Humans evolved with cooler evenings signalling that it’s time to sleep. If a bedroom is too warm or stuffy it can interfere with sleep.
Around 18°C is often recommended as an ideal sleeping temperature.
Breathing and Snoring
Snoring and mouth breathing can also affect sleep quality. Breathing through the nose helps regulate airflow, humidify air and support deeper sleep.
For me I mainly snore when I lie on my back, so I’ve been fixing a tennis ball to my back (vest and an elastic band) so I side sleep - much better! I also got a special ‘side sleeper” pillow.
Some people experiment with gentle mouth taping using micropore tape to encourage nasal breathing. It didn’t work for me personally and the medical advice is to avoid it if you have breathing disorders such as sleep apnoea.
Light and the Body Clock
Light is incredibly important for sleep.
Our bodies evolved to respond to natural light cycles, but modern life exposes us to a lot of blue light in the evening from screens and bright indoor lighting. This can signal to the brain that it’s still daytime.
At 8pm I have an alarm that reminds me to start winding down and reduce screen use.
It also helps to switch from bright overhead lights to softer, lower lighting in the evening. Candles are lovely for this.
Equally important is morning light. Getting outside within the first hour of waking helps regulate the circadian rhythm and supports healthy melatonin production later in the evening.
Watching the sunset can also be a beautiful daily ritual that signals the body that night is approaching.
Morning Light: One of the Most Powerful Sleep Tools
One of the most effective ways to improve sleep is getting natural light early in the day.
Within the first 30–60 minutes after waking, try to spend some time outside. This light signals to the brain that the day has started and helps set the body’s circadian rhythm.
This morning signal helps your brain know when to release melatonin later in the evening, making it easier to fall asleep and supporting deeper sleep.
Even a short walk outside or sitting with a cup of tea in daylight can help. Ideally aim for 10–20 minutes of outdoor light, even on cloudy days.
It’s a simple habit, but it can have a surprisingly powerful effect on sleep quality.
Herbs for Sleep
I use a herbal tea as part of my evening wind-down ritual:
• Yarrow – ½ tbsp
• Motherwort – ¼ tbsp
• Skullcap – ¼ tbsp
• Passionflower – ¼ tbsp
• Stinging nettle – ½ tbsp
Add boiling water, brew for five minutes, and drink before bed.
Food and Stimulants
Caffeine is best avoided in the afternoon and evening. If you enjoy coffee, having it only in the morning is often a good compromise.
Later in the day I switch to herbal teas such as tulsi (holy basil) or Greek mountain tea. Tulsi with a spoon of maca can give a gentle natural lift.
Sugar late in the evening can disrupt sleep, so it’s best limited.
Alcohol can also interfere with sleep quality. If you choose to drink, having it earlier in the evening tends to affect sleep less.
Movement and Yoga
Movement is extremely supportive for sleep.
An energising morning practice helps wake the body and regulate circadian rhythms, while a gentle evening practicesuch as Yin or restorative yoga helps calm the nervous system.
Yoga Nidra can also be very helpful — both for falling asleep and for resting deeply during lighter phases of sleep.
Consistency Matters
Regular routines help our hormones and body clocks settle into a rhythm.
Going to bed and waking up at roughly the same time each day can make a surprisingly big difference.
Even when a lie-in feels tempting, consistency is usually better for sleep quality in the long run. And setting an alarm for bedtime as well as waking up time can help.
Keeping regular meal times can help too.
The Gut–Sleep Connection
Serotonin is one of our “feel good” hormones and is also a precursor to melatonin, the hormone that regulates our sleep–wake cycle.
Around 90% of serotonin is produced in the gut, which means digestion, diet and stress can all influence sleep indirectly.
Another good reason to support your gut health and overall lifestyle.
Supplements That May Help
Some supplements can also support sleep.
Magnesium is one of the most commonly recommended minerals for improving sleep quality. It helps calm the nervous system, relax muscles and support the body’s natural sleep processes. Many people find forms such as magnesium glycinate or magnesium citrate helpful in the evening.
I personally take magnesium together with ashwagandha before bed, which I’ve found very supportive.
Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine to help regulate the stress response. Some research suggests it may help reduce cortisol levels and support deeper, more restful sleep.
As always with supplements, it’s best to experiment gently and see what works for your body, and check with a healthcare professional if you have any medical conditions or take medications.
Final Thoughts
Sleep can change in midlife, but there is a lot we can do to improve it.
I hope some of these ideas are helpful for you.
If you’re struggling with sleep, please don’t suffer in silence — there are many approaches that can help.
And if you’d like guidance or support, feel free to get in touch.
Yoga Nidra Free Script : Autumn
What to say beforehand
This Nidra will include a walk in the autumn woods.
Arrival
Let’s start by lying down comfortably. You might lie on your back or maybe you prefer another position - just choose what works for you right now… Close your eyes if you want…. Tuning into any sensations you feel in your tongue, lips, face - simply allowing any sensations to be there
Feeling into your shoulders and arms…. Allowing any sensations in the hips and legs
Rotation
Now we will go together for a journey around the body. As I name a body part, simply welcome all the sensations you feel there… nothing to change… nothing to fix…. simply shining the light of your awareness…
Begin at the point between the eyebrows - feeling all the sensations - between the eyebrows…. the little hollow at the base of the throat…. the right shoulder - right elbow - wrist - right thumb…. index finger…. middle finger…. fourth finger…. little finger…. wrist…. elbow…. shoulder…. base of throat…. left shoulder…. elbow…. wrist…. Left thumb…. index finger…. middle finger…. fourth finger…. little finger…. wrist…. elbow…. shoulder…. Heart centre …. right side of chest…. Heart centre.... Left side of chest…. Heart centre...solar plexus... pelvic floor…. right hip…. knee…. ankle…. tip of big toe, second toe, third toe, forth toe, fifth toe…. ankle…. knee…. hip…. centre of pelvic floor…. left hip…. knee…. ankle…. tip of big toe, second toe, third toe, forth toe, fifth toe…. ankle…. knee…. hip…. centre of pelvic floor…. solar plexus…. heart centre... throat... eyebrow centre….
whole body…. whole body…. whole body resting
Breath
Watching the body breathe - watching the natural rhythm of the breath - inhaling fresh Prana or chi or energy - exhaling what you no longer need
Like a fresh autumn day when the sun is shining - the crisp clean air - inhale that freshness - and let go on the exhale.
pause
Like on top of a mountain - breathe in the fresh clean air - buzzing with energy - and let go on the exhale.
pause
Like by the sea - fresh tangy salty sea air - and let go on the exhale.
pause
Like in a forest - air purified by the trees - and let go on the exhale.
pause
Images
And now see yourself in nature - somewhere you feel good and calm - feel yourself walking along -
You can feel the tang in the air - the crisp coolness of the air on your skin and the smell of autumn
What is the path like - feel it under your feet - can you feel the autumn leaves crisp and crackling under foot - can you see the colours golden orange bronze - and feel the soft earth underneath
Looking up you can see the leaves on the trees - dancing in the wind- then falling falling - maybe you can catch one?
Shafts of sunlight through the trees - light and shade - patterns of leaves dancing with your shadow
Drinking in the quality of the light
Feel that fresh air bringing energy to your lungs - feel your self letting go of anything you don’t need anymore - doesn’t have to be a story - just a feeling of letting go - becoming lighter - becoming freer - more buoyant - softer - more able to appreciate the nature around you -
Return
Now beginning your slow and gentle return.
Feeling your body and the surface underneath you.
Listening to the sounds around you.
Gently begin to move your hands and feet.
Take some deep inhalations.
Maybe stretch your arms over your head.
Draw your knees up to your chest. Maybe rock from side to side.
Then roll over onto one side.
And in your own time, come up to sitting.
Thank You!!!
Yin and Yoga Nidra : Transitions
I always found the transition from summer to autumn really sad as a kid - the end of the summer holidays and that back to school feeling. Transitions can be hard. Transitions are liminal spaces - leaving one thing behind and moving into something new they come with change and uncertainty.
Sometimes we choose them
Sometimes we have no choice
We need to let go - reframe beliefs and how we see ourselves
We need to exist in uncertainty
We need to navigate the new - an opportunity to gain agency and purpose
We can deny and resist transitions but this takes energy and creates stress.
Transitions aren’t linear - they circle and zig zag and aren’t progressive or logical.
Transitions aren’t positive or negative - it depends on the story you tell yourself.
We can view as a chance to rise to a challenge
We can see it as laying down new neural pathways
Some things that can help:
Change has to happen to everyone you are not alone
Give yourself time
Take baby steps
Avoid self medicating
Move - run, dance, swim - whatever you like - it clears the head - and helps with depression
Practice mindfulness and gratitude
Use your communities
Follow curiosity be creative