.png)
INTEGRATIVE RESOURCES
Practices for Self-Care & Well-Being
To meet people wherever they are, by offering a compassionate community space for families impacted by substance use disorder (SUD) and loss, providing integrative resources and tools centered in connection, belonging, and self-care.
These integrative practices are tools to support you through stress, grief, and emotional challenges. Through gentle movement, yoga, breathwork, meditation, and mindfulness, these practices invite you to slow down, find calm, and reconnect with yourself and others. Designed for all levels, ranging from 10 minutes to an hour, they can be adapted to meet you wherever you are.
What to Expect
-
No experience is needed
-
All classes are gentle and accessible
-
Practices can be adapted for all abilities
-
Listen to your body, if you experience any pain do not push through it. Pause, breathe and make adjustments as needed.
What You’ll Need
-
Yoga mat or exercise mat
-
Chair (for practices that include seated movement)
-
Pillow or cushion (optional, for added comfort and support)
-
Blanket (highly recommended for deep rest practices, as body temperature naturally decreases during relaxation
Choose the practice that feels right for you today from our Self-Care Collection.
Once selected, scroll down to view content.
Deep Rest & Nervous System Regulation
Deep Rest & Nervous System Regulation
Yoga Nidra for Deep Rest, Sleep, and Nervous System Regulation (40 min.)
Yoga Nidra for Deep Rest and Nervous System Regulation (25 min.)
Restorative Rest and Calm Your Nervous System (25 min.)
The Healing Power of Deep Rest
Deep rest is more than sleep. Yoga Nidra, guided rest, and conscious breath offer a simple way to pause, settle the nervous system, release tension, and reconnect with the body and breath. With regular practice, deep rest can support greater calm, clarity, resilience, and renewal—creating space to restore our inner resources and meet life with greater presence.
The Healing Power of Deep Rest
Rest is more than sleep. Sleep is essential, but true restoration involves tending to the many places where we become depleted-physically, mentally, emotionally, spiritually, socially, and through our senses. Especially during times of grief, trauma, and profound life change, our nervous system can remain in a state of protection and vigilance, making it difficult to fully settle, even when we are sleeping.
Deep rest practices help create a pathway from survival mode toward regulation, healing, and renewal. They support the body’s natural ability to soften, release tension, quiet the mind, reconnect with the present moment, and restore the inner resources needed to move through life with greater resilience and compassion.
The Healing Power of Deep Rest: A Personal Reflection
These practices come from many years of personal experience and study. Through decades of yoga practice, including years of living and studying in India, I discovered that deep rest is more than relaxation. It is a way of calming the nervous system, reconnecting with the body, and returning to our heart.
When I was raising my five children as a single mother, I would often lie down for just 10 minutes before picking them up from school and practice Yoga Nidra. As I rested, breathing warm golden light into my body, I would feel renewed, supported, and deeply nourished. People often asked me, “How did you do it?” These moments of deep rest became part of the answer.
Over the years, these practices have taught me that underneath the grief, the pain, the stress, and the worry is something deeper. Beneath it all is love. The love we have for our children, our loved ones, for one another, and even for ourselves. My hope is that these practices offer you moments to pause, breathe, and gently return again and again to that deep well of love that is always there.
Practices that support the healing power of deep rest include:
Guided Audio Meditations & Yoga Nidra
Gentle guided practices that invite deep relaxation, inner awareness, and a sense of safety while supporting the nervous system in slowing down and restoring.
Guided Breathwork
Conscious breathing practices that help regulate the stress response, create grounding, and support a calmer, more balanced nervous system.
Restorative Yoga
Supported, gentle postures that allow the body to release tension, soften, and experience stillness and ease.
Mindfulness & Meditation
Practices that cultivate presence, self-compassion, and connection during times of grief, change, and healing.
Through Love in the Trenches, these practices offer a compassionate pause — a space to breathe, reconnect, and restore while honoring the unique journey of grief, love, and healing.
Lead with Love
Prema is a 500-hour Registered Yoga Teacher (RYT-500) who has devoted more than 35 years to the practice and teaching of yoga, meditation, and mindfulness. She has owned a yoga and meditation studio in Sweden, co-created a luxury wellness center in Manhattan, worked with celebrity clients, and led retreats around the world.
The sudden and devastating loss of her youngest son, Lance, to fentanyl poisoning in 2022 revealed the profound power of the practices she had cultivated for more than 35 years—the liferaft that carried her through the deepest waters of grief. Prema discovered that healing isn’t about leaving grief behind, it’s about learning to carry it with love. She became certified in grief education through David Kessler and in Compassionate Bereavement Care with Dr. Joanne Cacciatore. Since 2023, she has served the Love in the Trenches (LITT) community, supporting families impacted by loss and substance use disorder (SUD).
Through her lived experience and professional expertise, Prema now guides others through grief and loss. Her work honors Lance’s legacy and the lives of all the children we have lost, while walking alongside individuals and families impacted by SUD with compassion, hope, and grace.
The Science Behind These Practices
Research continues to show that gentle movement, breath, meditation, and deep relaxation can support nervous system regulation and overall well-being.
“We have the ability to regulate our own physiology… through such basic activities as breathing, moving, and touching.”
Dr. Bessel van der Kolk, The Body Keeps the Score