Inviting you to come home to yourself and experience deep rest through the practice of yoga nidra, breathwork and guided meditations. Follow along and tap into your own profound healing potential, simply by giving yourself permission to rest.
Lovingly put together as an offering to promote nervous system regulation and inner peace that we all crave.
Connect with me on Instagram @phoebe_boonkerd or @womensrites.au. To see more of my work or to book at naturopathic consultation, see www.womensrites.au. To subscribe to my email list In Depth: https://womensrites.myflodesk.com/pc1jbqwofn.
019: Seated pranayama practice ~ Sama Vritti (Box Breathing) - new edit - no music, gentler timing
Join me for a seated practice of box breathing - a powerful gateway to calm. This is a newly edited version of a previous episode that was taken down by Spotify due to the music included making it read too much as a music track and not like a true podcast episode. I've left the music out, and kept the originally intended script, with kinder timing for the breath counts, hopefully making it a more accessible practice.Offered with love, PhoebeWords: Phoebe BoonkerdVoice: Phoebe BoonkerdCover image: Shawn Suttle, via Pixabay To find me on Instagram:https://www.instagram.com/womensrites.au/ https://www.instagram.com/phoebe_boonkerd/
27 Jun 2025
018: Yoga Nidra - For Healing and Inner Peace
Phoebe Boonkerd guides listeners through a yoga nidra practice, creating space for healing of body, mind, and spirit by accessing the body's innate wisdom.
22 May 2025
017: Seated morning practice: Strengthening the energy body
Phoebe Boonkerd guides listeners through a seated morning yoga nidra practice, focusing on strengthening the energy body to reduce feelings of burnout and cultivate inner peace.
30 Dec 2024
016: Yoga Nidra - The Prayer of the Breath
Welcome back to the in-between state. This practice is in the structure taught and recommended by Uma Dinsmore-Tuli, whom is a constant reference point for me in the creation of healing, gentle yoga nidra practices. You can learn more about her here: https://www.yoganidranetwork.org/.
This practice is intended to support healing and release the effects of stress on your bodymind. In it, we explore the Hamsa mantra, among other techniques.
The word Hamsa translates to "swan" in Sanskrit, and in yoga, it also refers to the breath. The mantra's two syllables, ham and sa, represent the breath's in-breath and out-breath, as well as the life force's ascending and descending currents. The mantra is thought to open a doorway to the experience that that we are identical to the Absolute, or transcendental Self, and the great Life of the cosmos.
May this practice contribute to your life in a postive way.
Much love,
Phoebe
~
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Cover art: by Penabranca (https://www.penabranca.art/)
If you have benefitted from this podcast and would like to make a donation, please do so at paypal.me/theyoganidraproject. Your contributions help to keep this podcast ad-free and helps me with the cost of recording studio time and other resources that help to improve the Yoga Nidra Project offering.
It is my goal to keep this podcast freely available and ad-free, so your generosity helps me to stay true to this vision.
25 Nov 2024
015: Chandra Bhedana Pranayama and Yoga Nidra for Restful Sleep
Phoebe Boonkerd guides listeners through a soothing seated-to-lying-down practice combining Chandra Bhedana pranayama and yoga nidra for restful sleep and nervous system relaxation.
1 Mar 2024
014 Yoga Nidra: Integration of Heart and Mind
Welcome to a simple and spacious practice for mind and heart integration and meaningful rest and self-care. I have intentionally left space between words to allow you to cultivate autonomy in your meditation. Sometimes words are like weeds (as in, there's too many!) and I want to provide guidance without crowding the mind.
I hope you enjoy this practice. Connect with me on Instagram @phoebe_boonkerd to let me know what you think.
with love,
Phoebe
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Thumbnail image:
"Singing Over the Bones" by Lucy Campbell. To discover more of her amazing artwork, go to https://lupiart.com/
If you have benefitted from this podcast and would like to make a donation, please do so at paypal.me/theyoganidraproject. Your generosity helps to keep this podcast ad-free and contributes to resources that help to improve the Yoga Nidra Project offering.
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20 Dec 2023
013 Yoga Nidra: Awakening Creativity
Welcome back to the in-between state. Please enjoy this gentle yoga nidra practice, which invites pratyahara (withdrawal of the senses) with the use of sound. It also features a long body scan and a visualisation intended to help awaken creativity, where precious ideas are nurtured and allowed to reveal their potential with patience and time.
This will be the last episode for 2023, I'm looking forward to sharing more in 2024. In this upside down, troubled world, may you continue to find sanctuary within. May we all be safe from harm, happy, and free.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Sounds: Forest with small river birds and nature field recording, from Pixabay
Thumbnail image: White Oriental Lily Flower, photo by Annie Spratt, courtesy of Unsplash
If you have benefitted from this podcast and would like to make a donation, please do so at paypal.me/theyoganidraproject. Your generosity helps to keep this podcast ad-free and contributes to resources that help to improve the Yoga Nidra Project offering.
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6 Nov 2023
012 Seated practice: Pranayama (nadi shodhana) and meditation
Join me for a seated pranayama practice and meditation practice. This practice is intentionally guided yet spacious, particularly in the latter stages, where silence is allowed for you to go deeper into your own meditation space, allowing greater autonomy while being gently guided to that space.
Nadi shodhana is the name of the breathing exercise used, and is intended to 'floss' the major energy channels (nadis) along the spine - allowing for freer flow of energy, and is also thought to support integration and balance between the left and right hemispheres of the brain.
My wish is that this practice acts as a realignment and stress release while helping you gain confidence in your own capacity to 'change dials' through breathwork and meditation, allowing greater awareness and presence to permeate your life.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Wind chimes: FXSaSc Wind Chimes far, courtesy of Pixabay
Image: Photo by Helen Potter, courtsey of Unsplash
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9 Oct 2023
011 Yoga Nidra: Ocean of Compassion (for sleep or daytime nervous system reset)
Journey with me to the in-between state, cultivating rest and digest, healing, and inner peace. Thank you for listening.
with love,
Phoebe
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Andreea2702 via archive.org (https://archive.org/details/meditation-healing-music/Healing+Deep+Sleep+Meditation.mp3)
Field recording: Tsan-Cheng Wu, tuman, Keelung - Waves. Published: Jun 24, 2012, via internet archive (https://archive.org/details/aporee_17490_20367)
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4 Feb 2023
010 Yoga Nidra: Triangle Breaths
This yoga nidra practice is suitable either as an initiation to sleep, or as means to tap into the in-between state during your day.
Recorded on a balmy night at the height of Australian summer, the sound of crickets can be heard in the background. It is themed around a breath and prana-balancing technique detailed in Uma Dinsmore-Tuli PhD's radical, wonderful book Yoni Shakti: a woman's guide to yoga and tantra.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Thumbnail artwork by unknown artist, courtesy of Pinterest.
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15 Jan 2023
009 Yoga Nidra: Openness to Inner Guidance
A gentle and invitational approach to the liminal space of yoga nidra, allowing the possibly of accessing one's own inner wisdom and creative thinking.
Many, many thanks to all my listeners to your patience, lovely messages, kind reviews, and continued connection with this podcast. It means the world to me and keeps me inspired to continue.
If you have any feedback, requests or suggestions, you are more than welcome to send me a DM via Instagram @phoebeboonkerd.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Field recording: 산절의 풍경 Wind bells at a mountain temple, by Abyssence, via Internet Archive, under Public Domain Mark 1.0
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18 Jun 2022
008 Yoga Nidra: 61 Points Exercise (Inner travelling through the body)
This is a simple, bare bones yoga nidra practice, without music.
The practice of Shavayatra is also known as the 61 points exercise, and is a form of yoga nidra from the Sri Vidya tantra tradition of the Himalayas. It helps us to deeply relax and enter into pratyahara, or sense withdrawal, and merge awareness between the body and the mind. An experience of energy like a network of throughout the body may be felt. The invitation is to just be with anything you experience.
The practice involves briefly resting your attention, on each of the 61 points, as you hear them named. These 61 points correspond with energy-rich areas of the body, known as marma points.
Script is adapted from the description of the practice provided on https://swamij.com/
thumbnail photo by Bruce Christianson, courtesy of Unsplash
Comments and feedback on this and other episodes are always welcome. This podcast is an offering to all who listen, in a world and a time where cultivation of our own personal sanctuary of inner peace and wellbeing is becoming as urgent as it is elusive. If you have any feedback at all, please email me p8_@fea.st.
with love,
Phoebe
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27 Mar 2022
007 Yoga Nidra: The Garden
In this extended yoga nidra practice, we will explore the concept of an inner garden sanctuary, in which to nurture yourself and water the seeds of your heartfelt desires. We also explore themes of unconditional love and compassion, towards yourself and all beings. Greater equanimity is created by observing the way the mind creates, maintains and dissolves sensations and images. It is my sincere wish that you enjoy this practice and that it enhances your own sense of inner peace and wellbeing.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Andreea2702 via archive.org (http://archive.org/) (https://archive.org/details/meditation-healing-music/Healing+Deep+Sleep+Meditation.mp3)
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Find a comfortable seat and explore the practice of sama-vritti, or box breathing.
This is a pranayama practice that activates the parasympathetic nervous system, soothing and calming the mind, as well as enhancing lung capacity. We are using a count of four for each breath in and out, as well as for holding the breath between the two. Move gently, the practice can be challenging initially.
Once learnt, this technique is something you could integrate into daily life, for example while sitting in traffic, needing a mental break from work, or even while out walking, to increase your in the moment awareness, and relieve stress and tension.
Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music and editing: @YogaMuay
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24 Feb 2022
005 Yoga Nidra: Releasing Yoga Nidra (written by Tamara Verma)
Find deep release of stress, tension and whatever you no longer need with this simple yet powerful yoga nidra practice.
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Words: Tamara Verma (Skyhawk), from the book, "Yoga Nidra Scripts"
Voice: Phoebe Boonkerd
Music: Andreea2702 via archive.org (http://archive.org/) (https://archive.org/details/meditation-healing-music/Healing+Deep+Sleep+Meditation.mp3)
Artwork: Violet Rain by Kinuko Y. Craft
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21 Dec 2021
004 Yoga Nidra: Coming Home to Yourself
This is a simple and spacious practice of conscious rest, inviting you to retreat into the nest of the deep Self.
May this practice nourish your entire being. Blessings and love to all as we transition to 2022. May we find strength through conscious rest and tending to the self. May all beings be happy and free
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Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Akshat Ratanpal via archive.org (http://archive.org/) (https://archive.org/details/@akshat_ratanpal)
Image: Phoebe's portrait by Gabriella Baptistel
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6 Nov 2021
003 Yoga Nidra: Deep Rest
A practice designed to support you in drifting into deep sleep. Wishing you deep, rejuvenating, healing rest.
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Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Akshat Ratanpal via archive.org (http://archive.org/) (https://archive.org/details/@akshat_ratanpal)
Artwork: Psyche Sleeping, by Kinuko Y. Craft
If you have benefitted from this podcast and would like to make a donation, please do so at paypal.me/theyoganidraproject (https://www.paypal.com/paypalme/my/profile). Your generosity helps to keep this podcast ad-free and contributes to resources that help to improve the Yoga Nidra Project offering.
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13 Oct 2021
002 Yoga Nidra: Connection
Through a web of vibrations and subtle energies we do not fully understand, we are connected to all of life. In this second episode of The Yoga Nidra Project, we move along from the fundamentals of breathing to a 50-minute deep dive into the timeless practice of yoga nidra, exploring our own inner landscape. The theme of this practice is 'Connection'.
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Words: Phoebe Boonkerd
Voice: Phoebe Boonkerd
Music: Akshat Ratanpal via archive.org (http://archive.org/) (https://archive.org/details/@akshat_ratanpal)
Image by Greg Rakozy, courtesy of Unsplash
Gratefully acknowledging the influence and learning I gained from the work of Richard Miller of iRest and Dr. Angela Cerkevich's spectacular yoga nidra practice I came across many years ago.
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4 Oct 2021
001 Diaphragmatic breathing
We begin our journey into the world of yoga nidra with this fundamental practice of diaphragmatic breathing. When we have forgotten how to breathe properly, it is difficult to effectively relax. With practice, diaphragmatic breathing improves our nervous system regulation, shifting us out of the fight or flight response, by balancing the sympathetic and parasympathetic systems. It improves and heart rate variability, lowers blood pressure and promotes vasodilation. Diaphragmatic breathing also reduces anxiety and promotes healthy sleep, and has been observed to reduce pain perception in people who are dealing with chronic pain.
Your feedback on your experience with this practice is welcome.
Voice: Phoebe Boonkerd
Words: Phoebe Boonkerd
Music: David Renda (www.FesliyanStudios.com)
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59 ratings
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139 ratings
Podcast Authority Score: 49 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
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61
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YouTube
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Engagement
92
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