ILMA Exercise Library
Browse our complete collection of Finnish wellness practices.
Showing 24 of 99 exercises (page 3 of 5)
Loving-Kindness Meditation
Generate feelings of warmth and goodwill, starting with yourself and extending outward to others.
Loving Kindness (Metta)
Send wishes of wellbeing to yourself, loved ones, neutral people, and all beings. Cultivates compassion.
Mindful Meditation — 10 Minutes
Open awareness meditation observing thoughts, sounds, and sensations without judgment. Build the skill of non-reactive presence.
Morning Meditation — 10 Minutes
Start your day with clarity and intention. Gentle energy-building meditation combining breath awareness with positive visualization for the day ahead.
Open Awareness
Rest in spacious awareness without focusing on any object. Let thoughts and sensations pass like clouds.
Open Awareness Mindfulness
Observe thoughts, sounds, and sensations without attachment. Let everything arise and pass.
Sleep Meditation — 15 Minutes
Gentle relaxation to transition your body and mind for restorative sleep. Progressive relaxation combined with calming imagery guides you toward deep rest.
Sound Bath Meditation
Immerse in healing frequencies and sounds. Tibetan bowls, nature sounds, or binaural beats for deep relaxation.
Visualization Journey
Guided imagery through peaceful landscapes. Visit a Finnish forest, lakeside, or Northern Lights display.
Walking Meditation
Slow, mindful walking in nature. Feel each footstep, notice your surroundings with fresh eyes.
Walking Meditation — 15 Minutes
Mindful movement meditation. Bring full awareness to the sensation of walking — each step becomes a meditation. Best done outdoors or in a quiet space.
Body Scan NSDR
Move attention slowly through each body part without trying to change anything. Pure awareness practice for deep rest.
Classic NSDR — 20 Minutes
The foundational Non-Sleep Deep Rest protocol based on Yoga Nidra. Systematic rotation of consciousness through every part of the body, paired opposites, and deep liminal rest.
Energy Reset — 10 Minutes
A condensed NSDR protocol using the physiological sigh and rapid body rotation to restore energy. Perfect for afternoon slumps or when you need a quick recharge without caffeine.
Focus Prep — 15 Minutes
Prepare your mind for deep work. Four-seven-eight breathing, body rotation, and paired opposites clear mental fog and sharpen attention for the task ahead.
Hypnagogic Relaxation
Hover at the edge of sleep without falling asleep. Access the hypnagogic state for creativity, problem-solving, and deep restoration.
Legs Up The Wall NSDR
Inversion pose combined with NSDR techniques. Promotes venous return, reduces inflammation, and calms the nervous system.
Nervous System Reset
Quick NSDR protocol to shift from sympathetic (fight/flight) to parasympathetic (rest/digest) state. Perfect for stress relief.
NSDR Protocol
Andrew Huberman's Non-Sleep Deep Rest protocol. Combines body scanning with intentional relaxation to restore mental and physical energy.
Progressive Muscle Relaxation
Systematically tense and release each muscle group. Start with feet, work up to face. Reduces physical tension and anxiety.
Savasana Extended
Extended corpse pose with full support. Allow complete surrender to gravity. Integration practice for mind-body connection.
Sleep Replacement Protocol
When sleep-deprived, this 30-minute NSDR session can restore cognitive function. Combines breathing, body scan, and deep relaxation.
Sleep Transition — 25 Minutes
A comprehensive bedtime NSDR protocol with detailed body rotation, progressive heaviness, warmth visualization, and extended rest periods to carry you into deep, restorative sleep.
Yoga Nidra - Basic
Guided "yogic sleep" practice. Lie still while following verbal cues through body awareness, breathing, and visualization. Deeply restorative.