Your Custom Text Here
Photo by Aaron Dcosta on Unsplash
Last time I was in Goa I put my phone on the table outside my hut and recorded the morning birdsong. I had a feeling it was going to be my last visit to Goa, at least for a while, so I wanted a reminder of the sounds of the jungle and I thought it would be a great backdrop for a Nidra. So here it is! A morning Nidra with Goa birdsong - I hope you enjoy!
For details of my upcoming Yoga Nidra trainings CLICK HERE
I'd like to share a cooling pranayama - Shitali (though a rolled tongue) or Shitkari (though the teeth)
Since it's breathing in through the mouth...
- practise gently
- stop if it makes you feel dizzy
- avoid if the air is very polluted
- avoid if you have sensitive teeth/sinus issues
Aim for 6-10 breaths and see how you feel
Let me know what you think...
Photo by Milad Fakurian on Unsplash
You walk into a room and forget why.
You lose words halfway through sentences and suddenly everything becomes “that thing.”
You laugh it off as menopause, brain fog or ageing.
Sometimes it’s harmless. But sometimes it’s a sign that your brain needs more support.
Those things started happening to me. I implemented some changes and noticed a huge improvement.
The way we sleep, move, eat, recover and live can have a huge effect on our cognitive health.
Here are some of the things that can help including the things that made the biggest difference for me:
Build muscle
Strength training isn’t just about getting strong and looking good — although those are both great! Muscle plays an important role in blood sugar regulation, inflammation, hormone health and brain health. Research increasingly links muscle mass with better cognitive ageing and lower dementia risk.
And annoyingly, yoga isn’t enough. Yoga does lots of amazing things for us, but it doesn’t build enough muscle on its own as we age. We need to start lifting heavy things.
I know many people think strength training sounds boring — but trying to remember where you left your phone is also pretty boring.
One little story: my husband has recently built more muscle through strength training, and his memory seems dramatically sharper. He used to forget words or come up with the wrong word and now hardly ever does.
Cardio fitness
The brain loves blood flow. Regular cardio improves circulation, supports the growth of new brain cells, and appears to help protect memory and executive function. Even brisk walking can make a difference.
Sleep
Sleep is a time when the brain can do its housekeeping. During deep sleep the brain clears waste products, consolidates memories and restores cognitive function. Poor sleep over time is strongly associated with cognitive decline. Here’s my blog on how I repaired my sleep.
Gut microbiota
The gut and brain are in connected through the gut–brain axis. A diverse, healthy microbiome seems to influence inflammation, mood, cognition, and even neurodegenerative disease risk. No need for expensive supplements, but eating fibre and lots of different plant foods can help.
Oral health
This one surprised me. Poor oral health and gum disease are increasingly associated with cognitive decline and dementia risk. Chronic inflammation in the mouth may affect the brain more than we realised.
Your mouth is part of your brain-health strategy too. Brush, floss, use interdental brushes, see the hygienist, get a single-tuft toothbrush for the gum line, and maybe even a water flosser.
Boring perhaps. Powerful definitely.
Alcohol
Even low alcohol intake can affect sleep quality, inflammation, mood and cognitive health more than many of us previously believed. I was never a big drinker but reducing alcohol to very occasional was one of the changes that noticeably improved my clarity, energy and skin.
Recent research has also changed the language around alcohol guidelines. Limits are no longer described as “safe,” but as “lower risk.”
In the UK, the lower-risk guideline now works out at roughly six medium glasses of wine per week for both men and women.
That genuinely surprised me. I think many of us would consider two glasses on a school night fairly normal and low-key, but that already takes you well over the weekly recommendation.
The links with cancer, cardiovascular disease, poor sleep, inflammation and dementia risk appear stronger than previously thought.
Supplements
Some supplements are showing early, promising results for supporting brain health, notably creatine. Omega-3 fatty acids are also important for normal brain function. Some mushroom supplements — particularly lion’s mane — are being researched for their potential neuroprotective effects and their influence on nerve growth factors. The science is still evolving, particularly around supplementation, but personally I felt a noticeable shift when I started taking them.
Blood sugar / insulin resistance
There’s a strong link between metabolic health and cognitive decline — so much so that Alzheimer’s has sometimes been informally referred to as “type 3 diabetes.” It’s not an official diagnosis, but it reflects the growing understanding of the relationship between insulin resistance and brain health.
We can support blood sugar regulation by eating less refined sugar and fewer simple carbohydrates, but movement matters too. Even a ten-minute walk after meals can help pull glucose out of the blood and into the muscles, where it can be used for energy and strength rather than causing damage over time. Working the calf muscles appears to be especially effective.
Social connection
Surprisingly powerful. Loneliness and social isolation are associated with increased dementia risk. The brain appears to benefit from meaningful interaction and engagement.
Stress / nervous system regulation
Chronic stress and elevated cortisol over long periods may affect memory, inflammation, sleep and brain structure. This is one of the reasons practices like yoga, rest, breathwork, meditation and time in nature may be so supportive for long-term cognitive health.
Hearing health
Hearing loss is now considered one of the major risk factors for cognitive decline. When the brain has to work harder to process sound, it may increase cognitive load and reduce stimulation to important brain networks. Protecting hearing and addressing hearing loss early appears to matter far more than we once thought.
None of this is about becoming obsessed. It’s about knowing that there is lots we can do for our brain health, and making informed choices. And knowing that brain health is not separate from the rest of the body.
The small things we do daily — how we move, sleep, eat, recover and care for ourselves, can shape not just how long we live, but how clearly we experience our lives as we age.
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.
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.
Feb 21-22 London - FULLY BOOKED in studio - spaces online
May 27-28 Online - FULLY BOOKED
COURSE CONTENT
For detailed info click on the dates above
Or send me a message
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…”
Quisque iaculis facilisis lacinia. Mauris euismod pellentesque tellus sit amet mollis.