Creating Your Rest Nest For Sound Journeys & Yoga Nidra
Props and Tools to set up your Freedom Nest for Yoga Nidra, Meditation and Sound Journeys:
I invite you to browse through the list and pictures below, and then browse around your house and ask yourself what could help support you in your mission to relax?
Your preferences may shift slightly or change completely depending on your body's needs that day, so be willing to adjust, add, subtract and play around to see what works in the moment.
Foundational Props & Tools:
*Mat to lay on - Yoga mat, Thicker cushioned mat or Fluffy rug - Your body will become very heavy once relaxed, so having extra cushion can offer comfort.
*Blankets - light weight, heavy weight, fuzzy, soft, heated - for on top of you for warmth and comfort, underneath for extra cushion. Can also be used to roll up and put under neck, head, knees, etc. for joint support. Your body temperature will drop a bit, so having a blanket over you is helpful. If it's chilly in your practice space, you may consider having a heated blanket.
*Pillows or cushions - think bed, couch, neck, big, tiny, firm, squishy, long, short. Having a variety of thickness/softness and size can help.
*Bolster - Round, oval, square. They all have different feels of support. Can support your back / the length of your spine, placement beginning at the base of your spine.
*Blocks, Books or Suitcase - Can help lift and support your bolster or pillows; Can help you sit/lay at an angle. You could use another bolster (if you have two) or even a small suitcase under your bolster/cushion can work.
*Eye Cover - Eye Mask, scarf or something to cover your eyes and block out the light. This creates sensory deprivation, which helps to heighten your other senses and carry you deeper into the experience.
Other Tips/Tools:
*Special Items that help you feel good, safe and comfortable can be helpful to have in your area, on your altar, in your hands, under your pillow.
*Extra Support - If you tend to snore, gathering props that elevate your upper body up at an angle can help minimize the snoring.
*Headphones - If you're listening to a recording or livestream, ear buds, noise canceling, any type of headphones can be helpful if there are loud noises in your practice space.
Setting The Tone - Ignite Your Senses:
*Colors, textures, fabrics, weight and thickness of the props can all affect your comfort level, and therefore, your experience. So if something doesn't work for you, ask yourself why, and would something else fit your needs?
*Lighting - Natural sunlight, infrared (if you are blessed to have it), candle light.
*Scent - Burning sage, incense, sweet grass, palo santos, scented candles or putting on a diffuser with your favorite essential oil. No diffuser? Simply place a little of that oil on your eye pillow, or if it's safe for your skin, place a little on your temples, under your nose and at the base of your skull where the brainstem is.
*Taste Buds - lemon/herbal water or tea.
*Turn off gadgets - Turn off your cell phone, television or anything that may cause distractions.
Suggestion: Try Nidra/Sound without a nest, then try again with a nest. Notice the differences and how they did or didn't support you in being able to surrender into the experience.
Nest Positions & Areas of the Body to Support - Comfort For The Win:
Whatever position you choose—lying down or seated—it’s important to fully support your joints, lower back, and any part of your body touching the ground. This helps release tension and allows your body to relax without effort, while your nervous system shifts into calm, opening your mind and body to deep rest and healing.
The Key Ingredient: Many of us find it hard to offer ourselves real comfort. So imagine you're creating this rest nest for someone you deeply love who’s feeling exhausted. Would you give them just the basics, or would you make it extra cozy, supportive, and nurturing?
Eventually, this practice helps you realize: you are that someone. You deserve deep rest, true comfort, and the gift of being cared for—by you.
Scroll through the many possibilities below, give yourself the opportunity to explore what works for you, what doesn’t and gain the insight of what your Rest Nest requires for your most comfortable experience.
Laying Down
You may feel called to lay flat on your back. Here are some suggestions of body parts and joint areas that could use extra support:
Neck -Something to support your neck - neck pillow, rolled towel, blanket or clothing.
Head - Soft layer under the back of your head - Pillow, folded blanket or clothing. Something with a little cushion under the head helps to avoid the head getting a little sore/uncomfortable from the pressure against the harder floor/mat.
Spine - If you are at an angle, choose something that supports your entire spine from the very base/tailbone to the head. like a bolster, couch cushion, layered blankets, blocks, pillows.
If lying down, having something under the knees is helpful especially if you have lower back or sciatica challenges (brings your lower back flat to the ground), and I personally find it helpful to have a soft blanket under my mid back - maybe 1.5" thick (see the 'laying down' section in the FreedOM Nest video).
If sitting, sitting up straight against a wall helps you to keep your spine straight.
Knees - Pillow, bolster or cushion under the knees - Helps relieve pressure/strain on your lower back and/or sciatica. I find that if I put too big of a pillow under my knees my lower half of my legs and feet fall asleep. This can be avoided by raising your ankles/feet, as well, or choosing a smaller pillow for under the knees.
Ankles & Heels - A soft or cushioned layer under your ankles/heels.
Arms & Wrists - Making sure your arms, forearms and wrists feel supported with anything that adds cushion, leverage and support in whatever way you may need.
Laying at an angle
It can be really nice to lay at an angle. If you're one to fall asleep easily, you may find this position helps you to remain awake and aware during the Nidra/Sound experience.
Also, if you’re a consistent snorer and you’re nervous about snoring in a group setting, you will find this position helpful to open your air passageways more and minimize snoring.
Play around with bolsters, cushions, blocks, pillows and angled wedge cushions to elevate your body in a way that feels secure and supportive. Be sure the bolster or pillow that is under your back/spine begins at the very base of your spine, at your tailbone. This helps to avoid any extra pressure or unsupportive angles of your spine/tail bone/pelvis.
Your arms will be hanging a bit, so be sure they are supported at your sides, otherwise the pressure of them hanging can create some discomfort or cause them to 'fall asleep'. If you decide to lay your hands on your belly, you may want pillows on your sides for your elbows or just in case your arms fall to the sides.
Something under your knees, heels, head/neck, etc. are still helpful.
Sitting up
If you prefer to sit up completely, it may be helpful to place your nest against a wall or something you can sit your whole back and head against. This helps you to be able to relax a bit more, rather than having to hold your body up while trying to rest. Sitting on a block or pillow can be helpful to the knees and overall posture.
If you're sitting with your legs crossed, placing a pillow under each knee/thigh can be supportive. You may want a pillow in your lap for your arms/hands. If your legs are straight in front of you, you may want something under your knees and your heels/Achilles.
Laying on your side
Laying on your side can be helpful to some with lower back pain, and can also feel supportive to those experiencing energetic or emotional overwhelm. It’s a helpful position if you are pregnant as well.
This one requires exploration to be sure you have padding under the points of your body that touch the ground and those that touch together - shoulder, hip, knees, ankles. Otherwise, those areas could become sore or uncomfortable after a while.
For proper support of the hips, shoulders and spine, you may want a pillow, cushion or bolster between your legs and your arms, and I suggest leveraging your head up on a block with a pillow on top (or a thick pillow) to release strain on your neck and and shoulder. See the 'laying on your side' section of the video for clarity.
Positions If You Are Pregnant
If you are pregnant, you may find the Laying at an Angle position to be comfortable, but you may also feel better lying on your side. I have learned from other teachers that it is suggested to lay on your Left side if that choice feels good to you. This position is said to improve blood circulation to the placenta and uterus, while releasing pressure from main blood vessels. However, it is important to listen to your body and set up your body in a way that feels good to You.
Where to Set Up?
Safe Space - Finding a space where you feel physically and emotionally safe is essential for deep rest and self-care. This could be at home, in nature, a studio, or any place that allows you to fully let your guard down.
If you’re practicing with a recording, try different environments and notice where you feel most at ease.
If you’re working with a facilitator and don’t feel safe, gently explore why. Is it the space, the facilitator, others present—or is something internal being stirred? A supportive conversation may offer clarity and help.
Quiet Space - Choose the quietest space you can find with minimal distractions. While silence isn’t always available, rest is still possible. Meditation teaches us to direct the mind and tune out what doesn’t serve. With practice, we can access inner gateways to deep rest even noisy environments.
I hope you have found this helpful! If you have any questions let me know. Happy Nesting!