Mindful Mondays
Virtual Yoga Nidra with Arlinda
Start your week with less rushing and more resting.
6:00 AM and 12:00 PM
35 minutes | Google Meet | Virtual
Drop in Rate: $10 OR Use Membership Credits
Monday doesn't have to mean immediately jumping into the hustle.
Join me virtually each Monday for 35 minutes of guided Yoga Nidra designed to help you pause, settle, and reconnect with yourself before moving into the rest of your day.
Choose the time that works for you:
6:00 AM or 12:00 PM
35 minutes | Google Meet | Virtual
No commute.
No complicated setup.
No need to be flexible.
Just find a comfortable place to lie down, get cozy, and allow yourself to rest.
What Is Yoga Nidra?
Yoga Nidra is often translated as “yogic sleep,” but it isn't simply taking a nap.
It is a guided meditative practice that invites you into a state of deep physical, mental, and emotional relaxation while maintaining a thread of awareness.
Think of it as "effortless rest".
You aren't being asked to stretch, perform poses, or accomplish anything.
You'll be guided through the practice while resting comfortably, often lying down with your eyes closed.
Yoga Nidra is NOT a nap because the intention is not to fall asleep. Instead, you're practicing conscious rest and awareness as your body settles into deep relaxation.
Why Practice Yoga Nidra?
Sometimes your body doesn't need another thing to do.
It needs permission to stop.
Regular Yoga Nidra practice has been studied for its potential effects on:
Stress & Relaxation
Research suggests Yoga Nidra may help reduce perceived stress and support relaxation. A 2026 systematic review and meta-analysis found meaningful improvements in stress, anxiety, and depressive symptoms, although the researchers cautioned that study quality and methods varied.
Sleep
Research is particularly promising around sleep. Recent reviews have found improvements in sleep quality and other sleep-related measures among people practicing Yoga Nidra.
(National Library of Medicine)
Anxiety & Mental Well-Being
Studies have found potential reductions in anxiety and rumination following Yoga Nidra practice. A recent randomized controlled trial of online Yoga Nidra also found improvements in stress, anxiety, depression, rumination, and sleep disturbances compared with a waitlist group.
(National Library of Medicine)
Nervous System & Stress Response
Research has also explored physiological changes associated with Yoga Nidra, including changes in cortisol patterns.
(Yoga Nidra: A Potential Preventive and Therapeutic Intervention)
This isn't about promising that one practice will fix everything.
It's about creating regular opportunities to pause, rest, and reconnect with yourself.
Who Could Benefit From Yoga Nidra?
This practice may be especially supportive for people who:
-- Feel like they're constantly “on”
-- Have difficulty slowing down
-- Carry a lot of mental or emotional stress
-- Want to create a more intentional start to their week
-- Are curious about meditation but struggle to sit still
-- Want to explore yoga beyond physical movement
-- Have a hard time prioritizing rest
-- Want support developing a consistent mindfulness practice
-- Simply need 35 minutes where nobody needs anything from them
You don't need previous yoga or meditation experience.
You don't even need to consider yourself a “yogi.”
Come as you are.
What to Expect
Each 35-minute session will be guided by Arlinda through Google Meet.
You can expect:
Arrive → Settle → Breathe → Guided Yoga Nidra → Return
You'll be invited to find a comfortable resting position before being guided through the practice.
You may use:
Your bed
A yoga mat
A couch
A comfortable floor space
Grab whatever blankets, pillows, bolsters, or eye pillows help you feel supported.
This is your permission slip to get comfortable.
Choose Your Monday Reset
6:00 AM
Start your Monday with intentional rest before the day gets moving.
Perfect for early risers, caregivers, remote workers, or anyone who wants to begin the week grounded rather than rushed.
12:00 PM
Take your lunch break somewhere a little different.
Step away from your screen, settle in, and give yourself 35 minutes to reset before returning to the rest of your day.
Registration & Cancellation Policy
Registration closes every Monday at 11:30 AM for Monday's sessions afternoon sessions.
Once registration closes, your spot is reserved and registrations cannot be canceled, rescheduled, or refunded.
If an emergency comes up after registration closes, please contact Arlinda directly:
Email: ArlindasAsanas@gmail.com
Text: 267-317-8203
While emergencies will be handled with care and consideration, refunds or credits are not guaranteed.
Meet Your Guide
I'm Arlinda—a trauma-informed yoga teacher and certified Yoga Nidra instructor who believes yoga is about much more than what we can do with our bodies.
Sometimes the most powerful practice is simply giving ourselves permission to stop.
My approach to Yoga Nidra is warm, accessible, conversational, and grounded. You don't need to perform, achieve, or have a perfect meditation practice.
You just need to show up.
I'll meet you there.
Your Week Doesn't Have to Begin With Hustle.
Give yourself 35 minutes to breathe, rest, and reconnect.
Choose your Monday time and reserve your spot.
I'll see you on the other side of the exhale.
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