Feeling calm? Have a question? Send me a text:)

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges
📌 Pinterest → pinterest.com/thecalmlabwithkassandra

A trauma-informed yoga nidra for deep rest and repair — for the part of you that's been running on empty and hasn't let itself stop.

Your body knows how to restore itself; it just needs permission, stillness, and time. This practice doesn't ask you to release or revisit anything — it gives your nervous system the conditions to do its own quiet repair. You'll set an inner anchor first, then move through grounding, breath, and gentle awareness, always returning to safety, with long slow exhales inviting the parasympathetic calm where the body finally believes it's allowed to rest.

Find somewhere you can lie down undisturbed, get fully supported, and let the next hour belong to you. You're always in control — resting, shifting, or pausing whenever you need.

💛 A gentle note: this kind of deep rest can surface emotion or sensation — tiredness, tears, heaviness. All of it is safe. Afterward, go slowly, drink water, and be gentle with yourself. This supports your healing but is not a substitute for trauma therapy or professional care.

This is the third in my trauma-informed series — one to release, one to come home, one to rest and repair.

breathe. move. learn. —kassandra

Namasté Your Life, LLC recommends consulting your physician before beginning any exercise program. There is possibility of physical injury. You agree to participate at your own risk and assume all risk of injury to yourself.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

Some nights the hardest part isn't your body, it's the heaviness or anxiousness that arrives the moment you lie down. This gentle guided practice is built entirely around your own hands: soft, soothing touch that tells your nervous system you are safe.

We'll move through hand-on-heart breathing, a self-hug and gentle sway, slow strokes down the arms, warm hands cupping the eyes and face, and gentle jaw and leg massage. This is co-regulation you give yourself, the same calming signal a hug from someone you trust would send, offered by your own hands. There's nothing to get right. Just let my voice guide you and let yourself be held.

You can do this one seated or lying down, which makes it beautiful right before bed, before a nap, or as a midday nervous system reset. Headphones make the binaural beats more immersive, and it's just as calming without. It's completely fine to drift off before the end.

— — —

MORE FROM THE CALM LAB

Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
Ready to go deeper? The 14-Day Nervous System Reset is my signature program for retraining a dysregulated system back into calm → https://www.thecalmlab.org/challenges
Watch the full guided version on YouTube → https://youtu.be/AeoUUQM9XqA
Website → thecalmlab.org

— — —

The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges
📌 Pinterest → pinterest.com/thecalmlabwithkassandra

A trauma-informed yoga nidra for coming home to your body — gently restoring the sense of safety and belonging that stress and trauma can quietly take away.

This practice doesn't ask you to revisit anything hard. Instead, it builds enough safety and warmth that you can settle back into your own body, at your own pace. You'll set an inner anchor first, then move through grounding, breath, and gentle awareness — always returning to safety — with long, slow exhales inviting the parasympathetic calm where the body knows it's safe to soften and belong.

Find somewhere you can lie down undisturbed, get fully supported, and let the next hour belong to you. You're always in control — resting, shifting, or pausing whenever you need.

💛 A gentle note: this kind of practice can surface emotion or sensation — warmth, tears, trembling, deep tiredness. All of it is your nervous system settling, and all of it is safe. Afterward, go slowly, drink water, and be gentle with yourself. This supports your healing but is not a substitute for trauma therapy or professional care.

This is the companion to my Yoga Nidra for Trauma Release — one helps you set things down, this one helps you come back home.

breathe. move. learn. —kassandra

Namasté Your Life, LLC recommends consulting your physician before beginning any exercise program. There is possibility of physical injury. You agree to participate at your own risk and assume all risk of injury to yourself.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

Some nights your body is exhausted but your system just won't power down. This gentle guided practice is made for exactly those nights, a rhythmic, rocking wind-down you can do lying right in your bed, with your eyes closed.

We'll use slow, rhythmic movement, the same rocking motion that soothes a baby to sleep, to gently downshift a restless nervous system. Rhythm speaks a language your body understands: the steady sway signals safety, quiets the stress response, and slowly rocks you toward rest. We move through gentle windshield wipers, a knees to chest rock, a soft pelvic rock that massages the low back, and an easy side to side sway, each one getting smaller until it melts into stillness. The practice itself becomes your glide path into sleep.

There's nothing to watch and nothing to get right. Just settle into bed, let my voice guide the rhythm, and move as much or as little as your body wants tonight.

Best listened to lying down, ready for sleep. It's completely fine to drift off before the end, that's the whole idea.

This one's for restless sleepers, anxious minds, and anyone whose nervous system needs help finding the off switch.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

If tonight you're running on empty, this episode meets you exactly where you are. This 18-minute practice pairs gentle bed yoga with binaural beats to help calm an exhausted, overstimulated nervous system and guide your body toward deep, restorative sleep.

Binaural beats work by playing two slightly different frequencies in each ear — your brain perceives this as one pulsing tone, gently nudging your brainwaves toward the slower states associated with deep rest. Headphones recommended for the full effect.

This is a practice-along episode, not just to listen to — find a bed or comfortable reclined spot and let your body do the moving.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

Some nights you don't have it in you to stretch — so tonight you don't have to. This whole practice happens lying on your side, eyes closed, nothing to watch. Grab two pillows, get comfortable under the covers, and let my voice guide you through slow side-lying movement that ends right where you'll fall asleep.

We move gently through soft cat-cows, a supported twist, and rocking to release the hips on each side before settling into rest. Move as much or as little as your body wants.

This is a trauma-informed, somatic practice — slow enough to keep your nervous system in rest-and-digest, and gentle enough that you never push past what feels safe.

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge → thecalmlab.org/challenges
📅 free 15-min 1-1 fit call → thecalmlab.org/book-online

breathe. move. learn. —kassandra

Please consult your physician before beginning any movement practice. Participate at your own risk.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

Some nights your body is exhausted but your mind keeps running. This episode is a gentle yoga-in-bed practice you can follow with your eyes closed — no mat, no getting up, nothing to watch. Press play, get comfortable under the covers, and let my voice guide you through slow reclined movement, longer exhales, and a calming close.

This is a trauma-informed, somatic practice, which means we move at your body's pace and never push past what feels safe. It's designed to help your nervous system downshift from alert into rest.

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge → thecalmlab.org/challengesif you're

📅 free 15-min fit call for 1-1 work → thecalmlab.org/book-online

breathe. move. learn. —kassandra

⏱️ Chapters

0:00 settle in

0:25 lengthening the exhale

2:00 gentle reclined stretches

4:15 supported twist

6:00 knees to chest

7:30 gentle rocking

9:00 hand on heart

9:45 final rest

Please consult your physician before beginning any movement practice. Participate at your own risk.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges
📌 Pinterest → pinterest.com/thecalmlabwithkassandra

A trauma-informed yoga nidra for releasing what the body has been holding — gently, and on its own terms.

The body keeps what it never got to finish. This practice doesn't ask you to return to any of it. Instead, it builds deep, felt safety in the nervous system so the body can let go on its own, without force. You'll set an inner anchor first, then move through rest, breath, and gentle release — always returning to safety — with long, slow exhales inviting the parasympathetic calm where the body knows it's finally safe enough to release.

Find somewhere you can lie down undisturbed, get fully supported, and let the next hour belong to you. You're always in control — resting, shifting, or pausing whenever you need.

💛 A gentle note: release work can surface emotion or sensation — warmth, trembling, tears, deep tiredness. All of it is your nervous system unwinding, and all of it is safe. Afterward, go slowly, drink water, and be gentle with yourself. This supports your healing but is not a substitute for trauma therapy or professional care.

If the free 7-Day Reset resonates and you'd like to go deeper, the 14-Day Nervous System Reset Challenge is your next step → thecalmlab.org/challenges

breathe. move. learn. —kassandra

Namasté Your Life, LLC recommends consulting your physician before beginning any exercise program. There is possibility of physical injury. You agree to participate at your own risk and assume all risk of injury to yourself.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...