Sleep Simplified
12-week Coaching program
Welcome!
The Sleep Simplified coaching program is a love story.
It’s the story of a woman who used to fall asleep easily each night the moment her head hit the pillow. It felt effortless and she stayed asleep all night, waking up feeling refreshed.
She and sleep had a strong romance. Until life-changing circumstances came between them.
For me, yoga therapy helped me take ownership of my sleep and my health. After only my 3rd yoga therapy session, my mood improved, I started sleeping again, and I felt happy and hopeful for my future.
That is why I trained to become a yoga therapist. I get to help others sleep better, simplify their wellness, and have more energy to enjoy life!
Too many people struggle with not getting enough sleep or not getting quality sleep. I’ve packaged a lot of tools and knowledge for sleeping better into this coaching program.
This program isn’t one size fits all, it’s more like a choose your own adventure book (or build your own recipe book *wink wink* 😉 ).
Make sure you download the workbook in each phase because there are lots more JUICY details inside.
TABLE OF CONTENT
This program is set in 4 phases. Click the arrows below to check out the content in each phase, then click on the lessons link you wish to get started with.
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About Monica
Lack of Sleep = Lack of Life
Your Sleep Simplified Recipe
Module 1: Goals, Clarity and Accountability.
Lesson 1: Initial Evaluation & Sleep Goal
Lesson 2: Celebration Mode: ON
Lesson 3: Mantras
Lesson 4: This Is How It Feels
Lesson 5: Plan B Exercise
Lesson 6: Action & AccountabilityModule 2: Sleep Facts & Rituals
Lesson 7: The Sleep Cycle
Lesson 8: Alcohol & Melatonin
Lesson 9: Smartphones are the new caffeine!
Lesson 10: Sleep Hygiene
Lesson 11: Evening Routine
Lesson 12: Morning Routine
Lesson 13: Abundance ritualModule 3: Stress & The Nervous System
Lesson 14: Stress Signs & Symptoms
Lesson 15: The Stress Cycle
Lesson 16: Nervous System Healing -
Module 4: Layers of Your Being: Physical Layer
Lesson 17: Physical Layers
Lesson 18: Gentle Yoga for Zzz
Lesson 19: Daily Stretches For Better Posture
Lesson 20: Headaches and Migraine
Lesson 21: Lower back
Lesson 22: Knees
Lesson 23: Neck and ShouldersModule 5: Layers of Your Being: Breath-Energetic Layer
Lesson 24: Breath-Energetic Layer
Lesson 25: Yogic Breathing
Lesson 26: Breath of Joy
Lesson 27: Bee Breath
Lesson 28: Nadi Shodhana Breathing
Lesson 29: Calming or Energizing Breathing
Lesson 30: ChakrasModule 6: Layers of Your Being: Psycho-Emotional Layer
Lesson 31: Psycho-Emotional Layer
Lesson 32: STOP
Lesson 33: This is how it feels.
Lesson 34: BRFWA
Lesson 35: Morning Pages
Lesson 36: Noise Meditation
Lesson 37: Breath MeditationModule 7: Layers of Your Being: Wisdom Layer
Lesson 38: Wisdom Layer
Lesson 39: Body Scan
Lesson 40: Yoga Nidra
Lesson 41: 80-year-old You
Lesson 42: Listening Skills
Lesson 43: Signs & Dreams
Lesson 44: Post-traumatic Stress Wisdom
Lesson 45: BoundariesModule 8: Layers of Your Being: Bliss Layer
Lesson 46: Bliss Layer
Lesson 47: Artist's Date
Lesson 48: Gratitude and Regular Journaling
Lesson 49: Forest Bathing
Lesson 50: Surrendering -
Module 9: Mudras
Lesson 51: Mudra Guidelines
Lesson 52: Adhi Mudra - Stillness
Lesson 53: Chinmaya Mudra - Security
Lesson 54: Hakini Mudra - Integration
Lesson 55: Angushtha Mudra - Inner Listening
Lesson 56: Adhara Mudra - Receiving Abundantly
Lesson 57: Pala Mudra - Anxiety Release
Lesson 58: Dvimukham Mudra - Deep Relaxation and Insomnia
Lesson 59: Vajrapradama Mudra - Depression
Lesson 60: Jala Mudra - Urinary and Digestive System.
Lesson 61: Purna Hridaya Mudra - Cardiovascular SystemModule 10: Ayurveda
Lesson 62: Your Dosha Constitution
Lesson 63: Ayurvedic Clock
Lesson 64: Daily Regimen for Self-careModule 11: Moons Phases & Menstrual Cycle
Lesson 65: Your Menstrual Wisdom
Lesson 66: The Moon Made Me Do It!
Lesson 67: Moon’s Rituals -
PS - You can always return to this section by clicking the TABLE OF CONTENT pink bottom at the end of each Phase.
Use “CTRL+ f” or “⌘ + f” to look for lessons inside a Phase.
[Confused? 🫤 Don’t sweat it! This will make sense once you’re in the lessons.]