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Guided meditation, iRest 

yoga nidra 6 week course

Thursdays Oct 1st - Nov 5th

7.30pm - 8.45pm

£58

Online live streamed 

via zoom

"The 6 week iRest / guided meditation course was excellent. Very much recommend. One can see the benefits after even after the first session. My personal aim was to achieve deep relaxation, which this course helped me to achieve" N.J.

This guided meditation is known as iRest yoga nidra and is an evidence based mind-body transformative practise. It teaches tools that can be used to skilfully deal with challenging situations throughout daily life, to deeply calm the nervous system as well as to develop a strong sense of well being. This meditative practise shows that finding inner peace is not some closed secret but open to everyone who is interested in finding it.
This integrative practice also heals the various unresolved issues, traumas, and wounds that are present in the body and mind, not by asking the meditator to change themselves but by welcoming themselves exactly as they are. When true welcoming happens, then the profound transformation takes place. 

At the beginning of this practise, you are actively encouraged to lie down, (but you can sit if you wish to) and get as comfortable as you can. What follows is then a guided process of relaxation and self inquiry where you become increasingly aware of your physical body including your breath and inner world. You will likely experience yourself in a level of consciousness somewhere between being fully awake and sleeping and it is possible to lose the sense that one is separate from others and to tap into an unshakable sense of interconnectedness to all of life.
There are 10 steps to this meditation practise and each week we focus on key elements building up to a full practise in the 6th week.

People who practise iRest yoga nidra report:

*reduced depression, fear and anxiety

*greater ability to relax and enjoy life

*reduced insomnia and levels of stress

*improved interpersonal relations

*reduced chronic and acute pain

*increased inner peace and well being

Suitable for? 
Everyone is welcome. This is not a physical yoga class. All participants either lie on the ground, on a yoga mat and blanket ( with optional bolster cushions /support under your knees and / or a blanket under your head) or you can sit in a chair on the sofa.
Suitable for all levels including beginners and those more experienced in meditation.

Includes 6 guided meditation recordings

If you cannot make the 6 week course and still wish to take the course, a recording of each zoom session will be made available and sent to you to download within 6 days of each of the 6 sessions. if you have to miss a session, an individual week or weeks, can also be sent to you. 

Price £58

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'The Big Relax' Restorative 

Yoga Extended Session

Thursday Dec 17th

7.30pm - 9pm

£12

Online live streaming

via zoom 

"This restorative workshop was very relaxing and I felt the benefit for days afterwards. Looking forward to the next one already!" Gerard E

Nourish yourself with this Restorative Yoga and Meditation session in West Hampstead. The session will include a restorative yoga practice that supports deep relaxation and rejuvenation and conscious breathing and yoga nidra / guided meditation practices. Within restorative yoga, yoga postures are practised normally supine / lying down, supported by (easily home made) props, and held for longer periods to allow the body to let go, releasing muscular tension and resulting in a more grounded, centred and relaxed state. It is recommended / useful for everyone. By the end of the session you should feel more balanced, grounded, relaxed and rejuvenated. I will be sharing with you beforehand how to easily make the props required with pillows, cushions, blankets and dressing gown cords/belts
Event is for all levels, Beginners welcome. 

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The power of your breath - Pranayama Workshop

TBC

Online live streaming

Via Zoom

This 2 hour introductory workshop includes ancient practices / pranayama from the yoga tradition - for everyday life as well as to support you in deepening your yoga practice. 
We will explore practices that will help you to relax deeply...to cope with daily stress...help build focus, concentration, mindfulness, as well as energising, warming and cooling and practices to help you feel more balanced in your life.
These will include chest vs diaphramatic breathing, everyday breathing, breath for deep relaxation, ujjayi, anuloma viloma, kapalabhati, brahmari, sitali.

We will explore the anatomy of the breath in an experiential way as well as move through gentle postures to help release tight areas of the body that may be restricting your breath. There will also be an online resource to support your practise at home in between. The workshop is limited to 7 students allowing for more individual attention during the session.

Ve Price : £12

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Nourish yourself with this 2 hour mini retreat style workshop. Turn your attention inwards, open your heart centre and feel your positive energy rise. We will spend the first half of the morning working through a hip opening and chest opening focused slow flowing practise, releasing stuck energy. The second half of the morning, will be a more relaxing practise including conscious breathing and guided meditation. By the end of the mini retreat, you should feel more balanced, grounded, rejuvenated, refreshed and relaxed.

This mini retreat is for all levels. Beginners welcome. I will be sharing with you how to create your own yoga props, using pillows, blankets, towels and cushions if you don't have yoga bolsters etc.

Price £16

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Level One / Improver 6 week yoga course

Wednesday Oct 21st - Nov 25th

6.55pm - 8.10pm

£58

Online via zoom or at

West Hampstead

Community Centre

Ideal if you have already attended a beginner's / back to basics course from Yoga360 including an introduction to basic yoga poses, proper alignment, and focus on the breath, or elsewhere and want to take your yoga to the next level in a small class learning environment. 
Each week will be themed, and we will explore more challenging postures including hip openers, backbends, balancing postures, and sun salutation variations helping you build strength, improve flexibility as well as allowing you to feel more grounded and yet also lighter and more open. We will also explore more pranayama ( breathing / movement of prana round the body) and meditation practises to build concentration, focus and help quieten your mind. After each class you will also be emailed a handout with pictures and instructions so that you can practise at home if you wish as well as catch up if you missed a class. This class is suitable for any level except complete beginners

Venue : West Hampstead Community Centre

Price £58 

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Online Restorative Yoga Deep Relaxation course

Anytime, Anywhere

At a venue to suit you

Online course 

£25

In this Restorative yoga online course, i teach and guide you through eight key restorative yoga poses. You can then practise the poses individually, create your own sequence or follow one of the three sequences that i have created for you - 15 minutes, 40 minutes and 75 minutes, depending on how much time you have.

 

During a Restorative yoga session, you are invited to slow down, focus on your breath and practise stillness or gentle movements. Yoga postures are practised usually supine or seated, supported by props, and held for longer periods than a usual yoga pose in a general class. This encourages the body to let go, releasing muscular tension, as the props are supporting your body rather than the muscles.

If you don't have the props then I also give you alternatives that you can easily find around your home! 

This is the first of a number of our online yoga courses & yoga workshops. 

"Thank you for a wonderful Restorative Yoga practise. I found a moment of peace & calm in an otherwise hectic urban existence" Teresa H

"A wonderful, luxurious practise of relaxing! I highly recommend this practise to anyone who wants to slow down and find inner peace and quiet" B.F

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Beginners / Back to Basics

6 Week Yoga Course

TBC

£58

Online or at

West Hampstead

Community Centre

"Terrific course; well paced, calming, enlightening and really good grounding in the basics for future progress" Phil M

An ideal way to begin your discovery of yoga or as a reminder of the key poses and alignment principles in a safe and friendly environment.

The Beginners' Yoga course includes an introduction to yoga postures, sequencing, breathing techniques, meditation and philosophy. Each week we will explore a different focus and classes will include standing / seated / lying down postures, forward bends, back bends, twists, hip openers, as well as an introduction to meditation.

At the end of the 6 week course you should feel confident enough to attend regular classes, come on yoga retreats and create a home practise. There will also be an online resource to support you after each class to support your practise at home in between as well as to help you catch up if you missed a class. Changing facilities available in this lovely venue. Mats are provided. Venue : Online or at West Hampstead Community Centre. Price : £58

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Restorative yoga & iRest 

yoga nidra special  

TBC

Online live streaming 

via zoom

Take time out for you and relax deeply with this restorative yoga practise & develop tools with iRest yoga nidra that can help to deeply calm the nervous system.

When practising restorative yoga, yoga postures are practised normally supine / lying down, supported by (easily home made) props, and held for longer periods to allow the body to let go, releasing muscular tension and resulting in a more grounded, centred and relaxed state. It is recommended / useful for everyone.

iRest is a guided meditation practise,

and is an evidence based mind-body transformative practise. It teaches tools that can be used to skilfully deal with challenging situations throughout daily life, to deeply calm the nervous system as well as to develop a strong sense of well being. This meditative practise shows that finding inner peace is not some closed secret but open to everyone who is interested in finding it.
This integrative practice also heals the various unresolved issues, traumas, and wounds that are present in the body and mind, not by asking the meditator to change themselves but by welcoming themselves exactly as they are. When true welcoming happens, then the profound transformation takes place. 

At the beginning of this practise, you are actively encouraged to lie down, (but you can sit if you wish to) and get as comfortable as you can. What follows is then a guided process of relaxation and self inquiry where you become increasingly aware of your physical body including your breath and inner world. You will likely experience yourself in a level of consciousness somewhere between being fully awake and sleeping and it is possible to lose the sense that one is separate from others and to tap into an unshakable sense of interconnectedness to all of life.

 Online via zoom.

Couple Meditating

Learn to Meditate Workshop for Beginners

Saturday Oct 24th

2pm - 6pm

£45 / £30 

In person at Yogaloft, Queens Park or online via zoom 

"I have been meditating every day since attending one of Simon's meditation workshops in London. I had made a few failed attempts to get into meditation via a very popular phone app, but the techniques that i learnt at Simon'a workshop, really made it accessible to me and spurred me on. The welcome was wonderful - considerate and comfortable - Simon really makes you feel at ease" Sophie J
This workshop is ideal for beginners with no previous meditation experience, as well as those looking for a refresher or to explore new practises / deepen an existing practise.

During this workshop we will experience a range of different meditation practices : including how to use the breath to overcome distractions, meditation using mantras, visualisations, expansiveness meditation plus iRest yoga nidra (which includes body scanning and breath sensing - which is a 30 minute lying down guided meditation at the end).

We will explore different gentle exercises that can help us sit more comfortably to meditate, practices that can help to quieten our mind prior to meditation as well as have discussions on the effects of diet and lifestyles on meditation. 
Have you tried to meditate previously and then given up?
...or have you meant to start but haven't managed to yet? 
I will share with you the tools, hints and tips that can help you overcome the many obstacles that can stop us from meditating. We will be sitting on chairs or the floor on cushions / supports, whatever you prefer.
There is also an online resource to support you after the afternoon.

Price £45 in person, £30 via Zoom

Dandelion Leaves

Reducing the symptoms of Anxiety & Stress Workshop

TBC

Online live streaming

Via Zoom

"This workshop has been very beneficial. I felt extremely calm and content after the session, in the days following and even now one week later. Situations I would have normally found stressful just haven't been getting to me. I am looking forward to continuing the practises that I learnt at home and would recommend this session to anybody" Eden 

In this online live video session via Zoom, we will explore gentle yoga postures, breathing techniques and meditation practises including iRest yoga nidra that can help alleviate symptoms of anxiety and stress.
It will also include home practise recommendations and other hints and tips to help you when you are feeling anxious or overwhelmed.
This is open to everyone whether you are a beginner in yoga & meditation or more experienced. Most of the class is lying or sitting down. There is a little kneeling (alternative postures can be given if kneeling isn't suitable) but there are no standing poses during the session.

Venue :  Your home or elsewhere

Recommended Equipment : Yoga mat or large towel, 2 x regular cushions, a pillow wrapped in a towel and a blanket

Price : £12

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Learn to Meditate

6 Week Course

Thursday 14th Jan  - 18th Feb

7.30pm - 8.45pm

£58

 Online via zoom 

"Simon is passionate about meditation. His wisdom and experience is generously conveyed in an easy going way making for enjoyable, relaxed and fulfilling learning" Jackie R

A 6 week course to train you in a wide range of meditation techniques & including pranayama (breathing practices / movement of Prana) & mudras (which can support your meditation practise)

Week One: Using the breath to overcome distractions.
Week Two: Creative visualisations 
Week Three: Mantras for meditation
Week Four: Heart Focused & Expansiveness meditation 
Week Five: Candle Flame & Walking Meditation
Week Six: iRest Yoga Nidra guided meditation including body sensing & breath sensing. 

What will this course with Simon do for me?
People who start to meditate regularly, report benefits including - ​Feeling more energised, Improved focus and concentration, Increased creativity, productivity, performance , Reduced levels of anxiety and stress, Reduced feelings of being overwhelmed, Being less reactive and more responsive, Increased patience, intuition and empathy, A clearer mind, Improved decision making, A greater perspective in life, Becoming more resilient to challenges in relationships and life, Feeling more centred and happy, Improved self awareness, Expanded consciousness, More balance in life
improved self-discipline and encourages other positive habits i.e. exercise, diet changes, reading).

In addition - people practising yoga nidra / guided meditation experience: 
​Decreased stress, anxiety, fear and depression, Improved sleep and decreased insomnia, An ability to better manage chronic and acute pain, Healthier interpersonal relations, Heightened energy levels
Improved sense of control, More confidence and joy in their lives, A greater sense of peace and well-being ​​

There are so many different meditation techniques that it can be confusing. We will explore a number of the key practices so that you can find the right one for you. Once you find the right practise, meditation practise becomes easier too sustain and when you practise regularly, you start to reap the many benefits.

Do you have difficulty sitting still to meditate?
I will share posture secrets as well as practices that can help to quieten our mind prior to meditation i.e. pranayama practices (breathing & the movement of prana) and the use of mudras too.

Have you tried to meditate previously and then given up?
...or have you meant to start but haven't managed to yet? 
I will share with you the tools, hints and tips that can help you overcome the many obstacles that can stop us from meditating.

We will be sitting on chairs or the floor on cushions / supports, whatever you prefer.
There is also an online resource to support you after the afternoon and there will be time for group reflection, questions, discussions, stretching 
Suitable for?
Anyone, of any age, background or religion. 
This is online via zoom in your own home.
Price £58

"I had began my own meditation practice and was looking for someone that could help me to build on it further and help to answer some questions to pull things together for me. This course came at an excellent time and helped me to do exactly that. Simon’s approach and knowledge is great. I’d recommend the course to anyone that’s just starting out or like me has been practicing but is looking at taking it further" GT

Ashtanga Yoga

Developing your own self practise 3 week course

Thursdays April 29th - May 20th

6.30pm - 7.45pm

£TBC 

Online via zoom or in person

West Hampstead

Are you looking to (re) start a home practice? Do you feel unsure where to start? Do you need some inspiration or guidance?
Developing a self practise is so liberating as you are developing a tool that you can use anywhere and anytime to enhance your own wellbeing. You don't have to travel to get to class nor pay money out, and it can be a wonderful time of self discovery, empowerment as well as time to play and deepen your practise. Ultimately developing a self practise allows you to be led by your own inner guru rather than relying on outside influences.

In this 3 week course, we will explore how to really listen to our bodies to discover what our bodies need from our yoga practise each time we step on the mat, using the yoga tradition of the koshas. From here we will explore intentions and how this can lead us to creating either an a/ Energising practise b/  Stabilising practise or c/ Restful practise. We will move through different postures and breathing practices and learn about how to sequence poses one after the other. I will then guide you to create 3 personal practices and in addition share with you 3 structured practices (energising, balancing and restful). We will discuss how to overcome the many obstacles of establishing a home practise as well as ways to stay on track and maintain it.
There will also be an online resource to support you after each class to support your practise at home in between as well as to help you catch up if you missed a class.

Price £24

© 2019 by Simon Hoten & Yoga360