This November and December, join us at DesertView Fitness Center in the Mariposa room, every Wednesday at 4:15 p.m. for a deeply restorative experience that combines the ancient practice of Yoga Nidra with the vibrational power of gong healing sound. This unique, one-hour class offers a sanctuary from daily stress, guiding you into profound states of relaxation while using sound to clear energetic blockages and restore balance to both body and mind.
What is Yoga Nidra?
Yoga Nidra, often translated as “yogic sleep,” is not about falling asleep but entering a state between wakefulness and sleep where the body rests deeply while the mind remains aware. Research shows that this practice can reduce stress, improve sleep, enhance creativity and even support healing on a cellular level. When paired with sound therapy, its effects become even more potent.
The Process of Yoga Nidra and Sound Healing
Each session will gently guide you through the traditional stages of Yoga Nidra:
Settling In – You’ll lie down comfortably on your mat with blankets and pillows, allowing the body to fully relax. The gentle background music will create a cocoon of sound that helps release tension from the start.
Setting an Intention (Sankalpa) – You’ll be invited to hold a simple, heartfelt intention—such as cultivating calm, healing or clarity. This plants a seed in your subconscious mind, supporting transformation beyond the class.
Body Scan (Rotation of Consciousness) – Attention is guided through different parts of the body. This systematic awareness induces relaxation, reduces muscular tension and helps shift the nervous system into a state of rest and repair.
Breath Awareness – Focusing on natural breath patterns deepens relaxation and steadies the mind. As you breathe, you will count backward from 30: inhale 30, exhale 30, inhale 29, exhale 29, inhale 28, exhale 28, etc.
Visualization and Imagery – Through guided imagery, the mind is led into expansive, dreamlike states where healing and creativity flourish.
Absorption and Stillness – You’ll rest in deep silence, often described as touching a state of blissful awareness. This stage allows the body and mind to integrate the practice with the gong healing sound and vibration.
Gong Sound (about 20 to 25 minutes) – The gong is more than an instrument; it is a tool of transformation. Its complex layers of vibration can:
- Reduce stress and anxiety by shifting brainwaves into slower, meditative states.
- Promote circulation and physical healing through sound resonance.
- Help release energetic blockages, supporting emotional clarity.
- Deepen meditation by quieting the busy, analytical mind.
Return to Wakefulness – Gently, awareness is brought back to the body and breath.
Meditation – In a seated position, you will be asked to enter a meditative state by silently chanting “So – Hum.” This is a simple breath-based practice where you silently repeat “So” on the inhale and “Hum” on the exhale, aligning the mind with the natural rhythm of breathing to cultivate awareness and inner calm.
Namaste – The class concludes with the “Namaste,” a respectful closing statement in yoga that means “the divine light in me honors the divine light in you.”
In summary, when Yoga Nidra and the gong healing sound are paired, the effect magnifies the sense of spaciousness and release, making the entire experience feel both deeply grounding and transcendent. After the practice, many participants reported feeling refreshed, grounded and rejuvenated.
Frequently Asked Questions:
Do I need prior yoga or meditation experience?
No experience is necessary. Yoga Nidra is fully guided, and all postures are restorative (lying down or seated). This practice is accessible to everyone.
Will I fall asleep?
It’s possible—and completely okay—if you drift into sleep. Even if the conscious mind rests, the body and subconscious still receive the benefits.
How is this different from regular meditation?
Meditation often involves effort to focus the mind. Yoga Nidra is a guided journey into effortless awareness. Many people find it easier to enter deep states through this process.
Is the gong sound safe for everyone?
For most people, yes. Those with sound sensitivities, tinnitus, cochlear implants, or epilepsy should consult with their healthcare provider before attending. Additionally, people with hearing aids may need to take some precautions. The deep, resonant vibrations of gongs can sometimes feel intense or overstimulating through hearing devices, depending on volume, pitch and individual sensitivity. Some participants choose to remove their hearing aids during the session to avoid distortion or discomfort. Others may prefer to place mats farther from the gong where the sound is softer.
How can I sign up for this class?
You can sign up for each class on the SaddleBrooke HOA-2 Fitness website or on the app. You can also call the front desk with additional questions at (520) 818-1300.
What should I bring?
Wear comfortable clothes; even pajama pants and shirts for sleeping are acceptable. Bring a yoga mat, a blanket or two and perhaps a pillow for under your head or knees. Feel free to wear an eye mask or an eye pillow during the practice. Comfort is key to surrendering into relaxation.
About the Instructor
Dr. Irina Zlatogorova is an experienced registered yoga teacher (ERYT) with almost 20 years of practice in various styles of yoga and meditation, including gong healing sound. She has been a resident of SaddleBrooke since 2024. Besides teaching yoga and Pilates at SaddleBrooke Two, she teaches online college courses at two universities – Southern New Hampshire University (SNHU) and The Chicago School of Professional Psychology (TCSPP). She is also a Vice-President of the SaddleBrooke Writers Group (SWG) and an author of many articles published in Saddlebag Notes about local writers and the Fitness Center’s staff members.
Irina’s message for this class is to “Come as you are, release what you carry and leave with a profound sense of inner peace. Namaste.”
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