4-Week Sleep, Rest & Energy Course

The course consists of four online group training sessions on Zoom, from 8 pm to 9.15 pm on Mondays, 8, 15, 22 and 29 January

In addition... You get two 1-to-1, 15-minute optional personal guidance and support calls (You can take these at any point during the course).

Newcomers get one free month of The Meditation Course, so you can join us and continue to practice your new techniques in a group with my regular students.

There will be opportunities for questions and answers at the beginning and end of the sessions.

The price is £67, payable in advance. See below for the regular student discounts.

The foundation of the training in the course is meditation, but you do not need to have any meditation experience. This course will provide you with a good introduction to meditation. The meditations themselves only last a few minutes. The purpose is to teach them to you, not to provide practice time. If it suits you, you can get a free month of The Meditation Course, my live online group guided meditation course, to practice the meditations.

Combining Meditation, Pranayama, Yoga Nidra and Mantra in a four-week course creates a synergistic effect to enhance sleep, rest, and energy. Each practice offers unique benefits that complement each other, creating a comprehensive approach to addressing sleep issues and promoting overall well-being.

Integrating these practices into a four-week course allows participants to experience the combined benefits, leading to enhanced sleep, rest, and energy. 

The course provides a supportive framework for developing a personalized and sustainable routine to promote better sleep and long-term well-being.

I have taught mindfulness and meditation since 2013 in over 3,500 classes, in-person and online. You can see an image gallery of my training on the Galleries page or read my student's reviews on the Reviews page.

I have delivered training on managing sleep, rest and energy Since 2013.

I have learned over time what helps my students to become calmer and more relaxed and sleep better. This course consists of that accumulated knowledge.

I also focus hard on keeping up with the latest sleep science.

This course teaches you a set of independent practices refined over thousands of years and improved with scientific knowledge designed to help you cope with the overwhelming pace of modern life and get the sleep, rest and energy that you need.

"I highly recommend Robert's sleep course. It has helped me develop different breathing techniques and the mantras help calm my mind at bedtime and when I wake up in the night. Robert has a wonderful spiritual, calming and reassuring way of teaching and is supportive and willing to explain and help you. I am so pleased I found Robert and his sleep course. I now have more coping skills and tools to chill my mind, body and soul especially at bedtime and when I need to get back to sleep. "

Samantha 🌟

You can check out Samantha's review and read many others on our reviews page.

Meditation is a mental practice that involves focusing the mind, cultivating awareness, and promoting relaxation to achieve a state of inner calm and balance.

Meditation can benefit and enhance sleep in several ways:

1. Reduces stress and anxiety: Meditation helps to alleviate stress and anxiety by fostering a sense of relaxation and calmness. By quieting the mind and reducing the effects of stress, it becomes easier to fall asleep and experience better sleep quality.

2. Enhances relaxation: Meditation activates the parasympathetic nervous system, which is responsible for the body's rest and digest functions. This promotes relaxation and helps to counteract the adverse effects of the sympathetic nervous system, which is responsible for the stress response.

3. Improves focus and mindfulness: Meditation cultivates mindfulness and focus, which can help individuals become more aware of their thoughts and emotions. This heightened awareness allows them to recognize sleep-disruptive habits, thoughts, or behaviours and address them more constructively.

4. Regulates sleep patterns: Regular meditation can help regulate sleep patterns by balancing the body's internal clock, or circadian rhythm. This balance can improve sleep quality and duration.

• Practical skills you can use to enhance your sleep and recover from exhaustion.
• A personal strategy for managing your sleep, rest and energy plan that you can build on.
• Techniques to improve sleep, rest and energy levels.
• Learn about sleep and how we got to the epidemic of insomnia in the modern world.
• Learn about energy levels and how to rebuild them.
• Learn about the science of sleep and how it impacts your daily life.
• Improve your sleep habits.
• Receive one-to-one instruction, guidance and support from an expert teacher.
• Transform your life for the better by getting the rest you need.
• Feel more energetic, alert, and productive during the day.
• Learn how to use sleep apps to help you manage your sleep.
• References to and access to online resources that support the training.

Pranayama is an ancient yogic practice that focuses on breath control and regulation to promote overall well-being, balance, and harmony. It is derived from two Sanskrit words: "prana," which means life force or vital energy, and "ayama," which means extension or control. Pranayama is a key component of yoga, along with asanas (physical postures) and meditation.

Pranayama can enhance and benefit sleep through several mechanisms:

1. Reduces stress and anxiety: Pranayama techniques help to calm the mind and reduce stress, which is a common cause of sleep disturbances. By practicing pranayama regularly, one can develop better stress management skills, leading to improved sleep quality.
2. Balances the nervous system: Pranayama helps to balance the autonomic nervous system, which consists of the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. By activating the parasympathetic nervous system, pranayama encourages relaxation and promotes better sleep.
3. Increases oxygenation and circulation: Pranayama techniques often focus on deep and rhythmic breathing, which improves oxygenation and blood circulation throughout the body. This enhanced oxygen supply relaxes the body and helps to induce sleep.
4. Cultivates mindfulness: Pranayama encourages mindfulness and self-awareness, enabling individuals to become more aware of their breath and bodily sensations. This increased awareness can help in identifying sleep-disruptive habits and promote better sleep hygiene.

"Robert is an expert in meditation and his excellent meditation sleep course has significantly helped my sleep and my mental health. Practising meditation as a beginner in Roberts classes has been extremely enjoyable and relaxing. I would 100% recommend it to anyone. Robert is a great guy, very willing to help. Thank you Robert!"

All our social media reviews have received five stars for the last ten years!

You can check out Samantha's review and read many others on our reviews page.

Yoga Nidra, also known as "yogic sleep" or "conscious deep sleep," is a guided meditation technique that promotes deep relaxation and self-awareness. It is a state of consciousness that exists between wakefulness and deep sleep, allowing practitioners to access their subconscious mind while maintaining a sense of wakeful awareness. Yoga Nidra involves following a set of verbal instructions to guide the practitioner through various stages of relaxation, visualization, and self-inquiry.

Yoga Nidra can benefit and enhance sleep in several ways:

1. Deep relaxation: Yoga Nidra induces a state of deep relaxation that affects the physical, mental, and emotional levels. This deep relaxation helps to release tension and stress stored in the body and mind, creating optimal conditions for restorative sleep.

2. Reduces stress and anxiety: By guiding the practitioner through a systematic process of relaxation and self-awareness, Yoga Nidra helps to alleviate stress and anxiety, common factors that contribute to sleep disturbances and poor sleep quality.

3. Balances the nervous system: Yoga Nidra activates the parasympathetic nervous system, which is responsible for rest and digestion. This activation counteracts the stress response initiated by the sympathetic nervous system and promotes relaxation, contributing to better sleep.

4. Cultivates mindfulness: Through the practice of Yoga Nidra, individuals develop greater mindfulness and self-awareness, enabling them to recognize and address sleep-disruptive thoughts, emotions, or habits.

5. Improves sleep quality: Regular practice of Yoga Nidra has been shown to improve sleep quality and duration, as well as reduce insomnia symptoms. This is due in part to the deep relaxation and stress reduction experienced during the practice.

The training is all live-streamed and recorded for you in case you can't make the broadcast. The course will run on Zoom.

In addition, there will be other training material, video, audio and references to scientific journal articles and books.

You will get home practices each week.

You will learn, over four weeks, how to manage your sleep, rest and energy and to rebuild your focus and calmness.

If you are a paid member of The Meditation Course or a regular attendee at my meditation classes or retreats, the price is £37

Members of the Deepening Course can attend free of charge.