Beginner
sleep improvement program
mindfullness

7-day Sleep-Improvement Program

Overview
Curriculum
  • 17 Sections
  • 49 Lessons
  • 1 Quiz
  • 12h Duration
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Read Before You Begin
4 Lessons
  1. A brief intro to the science of sleep
  2. How to use this course: Daily Routine
  3. Sleep Tracker and How To Use It
  4. 11 Ways for Optimizing Your Sleep
Day 1 - [Sunday Morning, 60 min]
4 Lessons
  1. Morning 1 - Introduction
  2. Morning 1.1 - Come Back To Yourself [5 min]
  3. Morning 1.2 - Sweat & Strengthen [15 min]
  4. Morning 1.3 - Relax And Enter Theta State [40 min]
Day 1 - [Sunday Afternoon, 42 min]
4 Lessons
  1. Afternoon 1 - Introduction
  2. Afternoon 1.1 - Create space for your lungs and heart [20 min]
  3. Afternoon 1.2 - Supine Abdominal Breathing [14 min]
  4. Afternoon 1.3 - Prone Diaphragmatic Breathing [8 min]
Day 2 - [Monday Morning, 30 min]
3 Lessons
  1. Morning 2 - Introduction
  2. Morning 2.1 - Energy Breathing [10 min]
  3. Morning 2.2 - Inner Listening Meditation [20 min]
Day 2 - [Monday Afternoon, 35 min]
4 Lessons
  1. Afternoon 2 - Introduction
  2. Afternoon 2.1 - The Wood-Chopping Exercise [15 min]
  3. Afternoon 2.2 - The Bee Breath [10 min]
  4. Afternoon 2.3 - Alternate Nostril Breathing [10 min]
Day 3 - [Tuesday Morning, 24 min]
3 Lessons
  1. Morning 3 - Introduction
  2. Morning 3.1 - Modified Sun Salutation [16 min]
  3. Morning 3.2 - Short Focused Listening Meditation [8 min]
Day 3 - [Tuesday Afternoon, 55 min]
3 Lessons
  1. Afternoon 3 - Introduction
  2. Afternoon 3.1 - Lower Back Release [20 min]
  3. Afternoon 3.2 - Systematic Ralaxation [34 min]
Day 4 - [Wednesday Morning, 27 min]
3 Lessons
  1. Morning 4 - Introduction
  2. Morning 4.1 - Energy Breathing Level 2
  3. Morning 4.2 - The Sound of Memories [10 min]
Day 4 - [Wednesday Afternoon, 29 min]
2 Lessons
  1. Afternoon 4 - Introduction
  2. Afternoon 4.1 - Sweeping Breath Relaxation
Day 5 - [Thursday Morning, 21 min]
3 Lessons
  1. Morning 5 - Introduction
  2. Morning 5.1 - Modified Sun Salutation [16 min]
  3. Morning 5.2 - Breath Awareness [5 min]
Day 5 - [Thursday Afternoon, 45 min]
3 Lessons
  1. Afternoon 5 - Introduction
  2. Afternoon 5.1 - Full Body Workout [25 min]
  3. Afternoon 5.2 - Alternate Nostril Breathing Level-2 [20 min]
Day 6 - [Friday Morning, 25 min]
3 Lessons
  1. Morning 6 - Introduction
  2. Morning 6.1 - Advanced Bellow Breathing [15 min]
  3. Morning 6.2 - Ocean Breath [10 min]
Day 6 - [Friday Afternoon, 90 min]
3 Lessons
  1. Afternoon 6 - Introduction
  2. Afternoon 6.1 - Anahata Kriya [55 min]
  3. Afternoon 6.2 - Yoga Nidra for Deep Sleep [35 min]
Day 7 - [Saturday Morning, 80 min]
3 Lessons
  1. Morning 7 - introduction
  2. Morning 7.1 - Restorative Practice [25 min]
  3. Morning 7.2 - Breathing Kriya [55 min]
Day 7 - [Saturday Afternoon, 110 min]
3 Lessons
  1. Afternoon 7 - Introduction
  2. Afternoon 7.1 - Kriya for the Energy Centers
  3. Afternoon 7.2 - Ocean in a Drop [40 min]
Final Notes and Thank You
1 Lesson1 Quiz
  1. The Art of Reciprocity
  2. Final Questionnaire
new section

 

✨ Throughout this immersive program, you'll engage in a carefully crafted series of practices designed to enhance the quality of your rest, refresh your body, and calm your mind.

 

✨ Experience a variety of techniques tailored to promote deep relaxation and restorative sleep, including guided breathwork sessions, gentle yoga stretches, and soothing Yoga Nidra practices.

 

✨ Learn to release tension, quiet your thoughts, and create the ideal conditions for a peaceful night's rest.

 

✨ Whether you struggle with insomnia, stress-related sleep disturbances, or simply seek to optimize your sleep patterns, this program offers a holistic approach to improving your sleep quality and overall well-being.

 

✨ Join us on this journey towards better sleep and awaken each day feeling refreshed, energized, and ready to embrace life to the fullest.

 

Testimonials

 

 

  • ✅ Folks experiencing sleep issues or seeking to improve sleep quality
  • ✅ Those having difficulty falling asleep, staying asleep, or waking up refreshed
  • ✅ People dealing with stress, anxiety, fear, trauma
  • ✅ Persons seeking to overcome negative patterns and find a healthy routine
  • ✅ Anyone looking for mental clarity and enhanced energy levels
  • ✅ Everyone who wants to get stronger, healthier, and happier

 

What's Included

 

  • ✅ 30+ video lessons
    • ✔️ relaxation techniques,
    • ✔️ breathwork,
    • ✔️ physical exercises,
    • ✔️ concentration and meditation practices
  • ✅ Daily Schedule (including diet advice)
  • ✅ Theory of sleep
  • ✅ Lifetime access

 

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