Patty Hlava, Ph.D.

Meditation teacher, Professor

This guided meditation begins with a centering and 61 points practice to still the wandering mind and invite a deep and complete release of muscular tension. This is followed by a gentle body scan practice where we acknowledge and offer thanks for the many gifts offered to us by each part of the body.

Meditation with centering & body scan to release tension & acknowledge body gifts.

Gratitude for The Body

Enjoy this brief and soothing yoga Nidra-style meditation as a rejuvenating practice to bring deep rest into the body and mind, providing you with more energy, focus, and clarity for your afternoon.

Rejuvenate body and mind with a brief and soothing yoga Nidra-style meditation for more energy, focus, and clarity in the afternoon.

Afternoon Nidra

Yoga Nidra is a guided practice that allows you to enter a state of deep rest and restoration. Through the practice, we learn to break free from automatic responses, and patterns of stress, and release chronic tension held in the body and mind. This Yoga Nidra meditation guides you into stillness, inviting you to rest in the space of pure awareness in the heart. When we connect to the I AM presence, we become more grounded, present, and naturally choose actions aligned with our higher intentions.

Yoga Nidra is a guided practice that leads to deep rest, breaking free from stress patterns, releasing tension and gaining awareness.

Yoga Nidra For I AM Awareness

Joy is something that lives within us, independent of external circumstances. When under stress, joy can feel foreign and even uncomfortable. In this practice, we ground and center in the heart to awaken the joy that lives beneath the activity of the mind. We work with gentle repetition of phrases inviting access to joy.

Awaken joy within by grounding and centering in the heart through gentle repetition of phrases, even during stressful circumstances.

Inviting Joy Into The Heart

This short practice helps you to reset quickly when feeling overwhelmed, ungrounded, or unsettled.

Reset quickly when feeling overwhelmed with this short practice.

Centered, Clear, And Present

This short, guided practice invites you to center and invite ease into the mind and the heart. With focused attention on the body and repetition of phrases, you turn down the volume of the stress response in the body, initiating relaxation of the body and mind. From this relaxed state, you can release perfectionism, self-criticism, and shame, and embrace the evolution of healing and self-care as a learning process.

Guided practice to center and invite ease into mind & heart. Focused attention on body and repetition of phrases to reduce stress response and embrace self-care.

Self-Compassion Break

It's easy to get caught up in beating ourselves up for our shortcomings. This practice begins with a gentle body scan, welcoming all sensations and emotions before moving into breath awareness, mantra, and lovingkindness to awaken compassion and love for the Self.

A gentle body scan followed by breath awareness, mantra, and lovingkindness can awaken compassion and self-love, instead of beating ourselves up.

Awakening Self-Love

This brief guided practice moves you through a softening of the body and mind, and gently into a countdown into a restful sleep.

Guided practice to relax body & mind and induce sleep.

Countdown Into Sleep

This gently guided practice guides you to create ease in the body through centering breath, a gentle scan of the body, and a rhythmic countdown to prepare and guide the body and mind into a deep sleep.

A guided practice to ease the body and mind through breath, a body scan, and rhythmic countdown for deep sleep.

Invitation To Sleep

This yoga Nidra-based practice guides the body and mind into a state of easeful relaxation in preparation for deep and restorative sleep.

Yoga Nidra practice helps achieve deep and restorative sleep through relaxation of the body and mind.

Journey Through The Body Into Sleep

Yoga Nidra is a practice of deep rest that supports us in embodying our heartfelt intentions. In this practice, you’ll move through a brief body scan and visualizations, as well as set an intention of opening to the possibilities of the coming season in your life.

Yoga Nidra is a rest practice that helps you embody your intentions by guiding you through body scans, visualizations, and opening to possibilities.

Yoga Nidra For Potential And Possibility

In this short practice, you will enter a state of ease in the body followed by visualization and intention setting. In this meditation, you access the confidence that is within you, waiting to be accessed and carried out into the world.

Meditation practice to access inner confidence through ease in the body, visualization, and intention setting.

Quick Confidence Boost

Yoga Nidra is a practice of deep rest that supports us in embodying our heartfelt intentions. In this practice, you will connect with your solar plexus—the seat of inner strength and confidence. This practice includes setting a Sankalpa –or heartfelt intention, 61 points practice, and visualization to allow you to connect with and awaken the confidence within you.

Yoga Nidra helps you embody heartfelt intentions by connecting with your solar plexus, setting a Sankalpa, practicing 61 points, and visualization.

Yoga Nidra For Confidence

This short practice serves as a great reset for the body and mind. You will be guided into awakening a state of ease within the body that helps to clear and center the mind.

Quick practice to reset body and mind, guiding you to awaken a state of ease within the body and clear/center the mind.

Bringing Ease To The Body

Yoga Nidra is a practice of deep rest that supports us in embodying our heartfelt intentions. In this practice, you will be guided through setting an intention for self-love and care, a body scan, and ultimately connecting with a sense of embodied worthiness. The practice closes with restating your intention and supporting your transition back into the day refreshed and replenished.

Yoga Nidra promotes deep rest and self-love through intention-setting, body scan, and reconnection with worthiness.

Nidra To Recharge & Replenish

Shame is an emotion that can keep us stuck in pain and in a state of withdrawal from our Self and the world around us. This short practice connects with the emotion of shame in the body and guides you through the process of compassionately moving through it so that it can be transformed and released.

A short practice to compassionately move through shame in the body and transform and release it to avoid being stuck in pain and withdrawal.

Softening Shame In The Body

This practice guides you through a gentle process of opening and receiving the gifts from the day through a guided recollection, allowing you to fall into sleep with gratitude. The practice closes with music that gently fades to allow for a smooth transition into sleep.

Guided gratitude practice for restful sleep with gentle music.

Evening Gratitude Reflection For Sleep

This short practice invites a reflection of who we are and the power of our healing work as we welcome awareness of our ancestors into the body. Through awareness of this cellular connection, we find that we innately belong, wherever we are.

Reflect on ancestral connection for healing and a sense of belonging in this short practice.

Belonging Through Ancestry In The Body

This yoga Nidra practice, rooted in the Parayoga tradition, guides you into a space of easeful rest in the body before guiding you through a body scan. Sensing and seeing the body as points of light and into a space of expansion and deep healing. This practice is perfect in place of an afternoon nap, offering you an experience of resetting and recharging the mind, body, and spirit.

Parayoga tradition's Yoga Nidra guides body into a restful space, scans it using light points, and helps reset, recharge mind, body, and spirit.

Yoga Nidra For General Healing and Ease

This lovingkindness practice invites you to enter a state of supported ease in the body before moving through a progression of relationships beginning with yourself, offering compassion and wellbeing.

Practice self-compassion and extend lovingkindness to others through a guided progression of relationships.

Lovingkindness For Self & Others

Connect with your Authentic Self in this guided practice. Begin with a gentle centering followed by a 31 Points body scan. Deepen into relaxation with focused breath awareness before resting in the heart space of pure awareness. Visualization and repetition of phrases round out this practice before guiding you back to full presence, leaving you feeling centered, grounded, and connected with your Authentic Self.

Guided practice to connect with your Authentic Self through body scan, breath awareness, heart space, visualization, and repetition of phrases.

Connecting with Your Authentic Self

Enjoy being guided into an experience of your expanded self on the waves of the breath. Moving through the breath toward the heart center, you will connect with the radiance within and complete the practice feeling grounded, easeful, and connected.

Connect with your expanded self on the waves of breath, moving towards the heart center and leaving the practice feeling grounded and connected.

Grounding Practice for Authentic Self

This short practice is wonderful for an energy boost or preparation for a longer yoga Nidra practice. This short yoga Nidra-based meditation guides you through 31-one energy points in the body, freeing your energy to flow. You begin with a grounding relaxation, and move through the 31 points, offering you an opportunity to fully reset and recharge.

A short yoga Nidra practice guides you through 31 energy points in the body, providing an energy boost and full recharge opportunity.

31 Points Practice To Rest & Recharge

This complete Yoga-Nidra practice invites you to connect with the experience of deep rest and rejuvenation. You’ll be guided through initial relaxation, setting a Sankalpa –or heart-felt intention, inviting you into a state of deep relaxation physically, mentally, and emotionally. The practice completes returning you to your day, awakened, refreshed, and at ease.

Experience deep rest and rejuvenation through a guided Yoga-Nidra practice with initial relaxation, intention setting, and full relaxation.

Complete Yoga Nidra For Deep Rest & Calm

When we’re feeling overwhelmed, the mind can race, we can lose connection with the body, and lose our confidence and clarity. This short practice works with the breath to help you reset quickly when you begin to feel overwhelmed, worry, or feeling emotionally activated.

A short breathing practice helps reset the mind and body when feeling overwhelmed, worried, or emotionally activated.

Quick Grounding For Overwhelm

It’s easy to lose connection with the body and become overwhelmed by our emotions. This practice begins with a short introduction before guiding you through the process of checking in with the body to help strengthen your awareness of how you are feeling. This awareness helps you tune into the body and choose your self-care to help restore balance in body and mind.

Check-in with your body and emotions to restore balance and strengthen awareness with this guided practice.

Body Check-in for Emotional Clarity

Our emotions and sensory input influence each other all the time, and we are generally unaware of the subtle impact that this has on our emotions. This guided reflection begins with a short introduction before walking you through a simple daily practice to strengthen your connection to the body, find balance, and to invite calmness, confidence, and ease—one moment at a time.

This guided reflection helps strengthen mind-body connection, find balance and calmness through a simple daily practice.

Tracks by Patty Hlava, Ph.D.