Free Guided Meditations

Jodi has recorded free guided meditation practices including Progressive Muscle Relaxation and Yoga Nidra.

Download the free Insight Timer app on any device to listen to Jodi anytime, anywhere.

Access Insight Timer’s Free Meditations

Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a form of guided therapy that involves tightening and releasing certain muscle groups in a specific pattern. Research has shown it can help to improve symptoms of depression, anxiety, stress and sleep.

PMR is a simple practice you can do at home, you don’t need any special equipment or clothing. Simply tense each muscle group and hold for around 5 seconds, then on your exhale let go and fully release the muscle group for around 10 to 20 seconds before you move on to the next muscle group.

Yoga Nidra

A 2018 study found Yoga Nidra an effective intervention in reducing both cognitive and physiological symptoms of stress and anxiety. Yoga Nidra is also called “psychic or yogic sleep,” a traditional yogic practice that provides deep psychological and physical relaxation, while maintaining mental functions and alertness.

The technique is entirely guided, simply following the instructions and keeping the mind moving from point to point, bringing an awareness to the breath and body sensations. This practice helps to engage our parasympathetic nervous system, our “rest and digest”, regulating our heart rate, digestion and blood flow.