10 Free 10 Minute
iRest® Yoga Nidra Meditations

In support of the iRest Level 1 Training 30th October – 4th November, which is being hosted here on Waiheke Island, I am delighted to be sharing these just recorded 10 minute short practices for anyone and everyone to enjoy.
In reality, most of these practices are slightly longer than 10 minutes and the last one is a full practice which lasts almost 30 minutes. Why 10 practices? iRest Meditation is a 10 step protocol, so each offering here is based on one of these steps.
While it makes sense that these meditations are practiced in the order which they are presented here, they have also been recorded in a way that each one may be practiced on its own. If practicing the meditation on Meeting Emotions (6), and Meeting Thoughts and Beliefs (7), it is recommended that you first practice Inner Resource (3) as a supporting practice.
From 7th October 2026, one meditation will be released each day, after which these practices will remain permanently available. They can also be downloaded and saved by using the download link within each player (click on the three dots for the download icon and link).
I hope you enjoy these meditations as much as I enjoyed putting them together. Please feel welcome to reach out with any comments or feedback by emailing me at info@yoganidra.nz
With kind wishes, Neal Ghoshal
1. Setting intentions for the practice, and for meeting this moment.
2. An enquiry into what you really wish for your life.
3. Cultivating an Inner Resource
COMING SOON
4. Sensing and feeling into your body
COMING SOON
5. Sensing and feeling into your breath
COMING SOON
6. Meeting Your Emotions
COMING SOON
7. Meeting Thoughts and Beliefs
COMING SOON
8. Welcoming Joy
COMING SOON
9. Being and Awareness
COMING SOON
10. Integration - a full practice
COMING SOON

Recommended Books

Yoga Nidra by Richard Miller

Yoga Nidra
by Dr Richard Miller

iRest-Yoga-Nidra-for-healing-PTSD

The iRest Program for Healing PTSD
by Dr Richard Miller

iRest Meditation Restorative Practices for Health, Resiliency, and Well-Being

iRest Meditation
Restorative Practices for Health, Resiliency, and Well-Being
Audio Recording (6cds)
with Dr Richard Miller
Available at Sounds True >>

Books, and much more – cds, downloads, lectures etc are available from the iRest.org resources page >>

iRest.org online store

Useful Websites, Articles and more …

Integrative Restoration Institute
The primary US based website if the Integrative Restoration Institute (IRI). A must visit for all IRI certified events, teachers, courses, trainings and more. With an online store for all iRest books, cds, teachings etc.
irest.org >>
Integrative Restoration Institute on Facebook
If you are on Facebook, head here for the latest up to date news on courses, webinars, research and much more from the IRI.
facebook.com/iRestMeditation
iRest Australia Facebook Page
IRI’s Facebook page for events and information in Australia and New Zealand.
facebook.com/IRIAustralasia/
iRest Yoga Nidra Research, Programs & Papers
Completed, current, upcoming and planned iRest Yoga Nidra research – papers and reports available on the irest.us website.
irest.org/irest-research
Prema Yoga Studio and Fuyuko Toyota
The website for our dear friend Fuyuko Toyota and for all the workshops and trainings that she offers and hosts. Fuyuko is the most senior iRest trainer for New Zealand, Australia and Asia.
premayoga.com.au
Finding Centre
Certified iRest teacher Una Hubbard’s website – iRest and more in Wellington and New Zealand
findingcentre.co.nz
Sacred Moves
Neal Ghoshal’s site – for Yoga Teacher Training, Restorative Yoga, iRest and more, based on Waiheke Island and Auckland, teaches throughout New Zealand and internationally.
sacredmoves.com
Fuyuko Toyota on Simple Habit, a meditation app
Fuyuko has recorded a “Morning Meditation” for 5 min a day for 7 days for a cool app called Simple Habit. This app offers many more guided meditations by great teachers like Richard Miller, Anne Douglas, Kelly Boys, Kristin Neff, Rick Hanson and many more.
simplehabit.com/morning-meditation
You can also try Simple Habit for two weeks free: simplehabit.com/redeem/meditatetwoweeks
8 week online iRest Yoga Nidra course with James Reeves
James is a wonderful teacher based in the UK and teaches throughout Europe. This 8 week course is highly recommended and is available through Ekhart Yoga, which features a fabulous range of high quality teachers.
iRest 8 week course here >>
Mini iRest Yoga Nidra course with Molly Birkholm on Yoga International
Join iRest trainer Molly Birkholm for an introduction to iRest Yoga Nidra. In this workshop you will learn the 10 stages of iRest, and you’ll then be invited to experience the practice for yourself.
iRest with Molly Birkholm here >>
Anne Douglas on Heartfelt Desire
Read pdf here >>
Anne Douglas on Embodied Awakening
An article Anne wrote for her Embodied Awakening Retreat
Read here >>
App Meditations with Anne Douglas on Simple Habit
Anne is one of the most popular teachers on Simple Habit. Recommended are the Deep Sleep practices.
Simple Habit >>
9 Differences between iRest and traditional Yoga Nidra
A useful article put together by Philip Beck, a certified iRest teacher. Lots of other great articles too.
Read here >>

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