4-Week Sleep, Rest & Energy Course

The course consists of four online group training sessions on Zoom, held from 7:30 pm to 8:30 pm on Mondays.

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

Newcomers get one free month on The Meditation Course, an online group of guided meditation classes that run throughout the year. You're welcome to join us and continue practising 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.

• Full Price Is £47 - Payable in Advance.
• See below for the Regular Student Discounts.

The foundation of the training in this course is meditation, but you do not need prior meditation experience. This course offers a comprehensive 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 receive a complimentary month of The Meditation Course, my live online guided meditation course, to practice the meditations.

Combining Mindfulness Meditation, Pranayama, Yoga Nidra, and Mantra in a four-week course creates a synergistic effect that enhances 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 enables participants to experience the combined benefits, resulting in improved sleep, rest, and energy. 

The course offers a supportive framework for developing a personalised and sustainable routine that promotes better sleep and long-term well-being.

Since 2013, I have taught mindfulness and meditation in nearly 5,000 classes, in person and online. The Galleries page has an image gallery of my training, and the Reviews page has student reviews.

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

Over time, I have learned what helps my students become calmer, 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. These practices are designed to help you cope with the overwhelming pace of modern life and get the sleep, rest, and energy 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 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, enabling individuals to become more aware of their thoughts and emotions. This heightened awareness allows them to recognise 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, also known as the 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 focusing on breath control and regulation to promote overall well-being, balance, and harmony. It is derived from two Sanskrit words: "prana," meaning life force or vital energy, and "ayama," meaning extension or control. Pranayama is a key component of yoga, 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 practising pranayama regularly, one can develop better stress management skills, leading to improved sleep quality.
2. Balances the nervous system: Pranayama helps balance the autonomic nervous system, which comprises the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems. Pranayama encourages relaxation and promotes better sleep by activating the parasympathetic nervous system.
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 Katherine'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 between wakefulness and deep sleep, allowing practitioners to access their subconscious mind while maintaining a sense of wakeful awareness. Yoga Nidra involves following verbal instructions to guide the practitioner through various relaxation, visualisation, and self-inquiry stages.

Yoga Nidra can benefit and enhance sleep in several ways:

1. Deep relaxation: Yoga Nidra induces 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 alleviate stress and anxiety, which are common factors contributing 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, promoting relaxation and contributing to better sleep.

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

5. Improves sleep quality: Regular practice of yoga nidra has been shown to enhance sleep quality and duration, as well as reduce symptoms of insomnia. 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 your convenience, in case you're unable to attend the broadcast. The course will run on Zoom.

In addition, there will be other training materials, including videos, audio recordings, 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 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 are invited to attend free of charge.