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3 Days Diving into Dream Space Yoga Retreat New York, USA

Yoga Nidra and Dream Work Yoga Retreat USA

Ever wonder what your dreams are trying to tell you? Looking for ways to dive more deeply into understanding yourself? Need some deep restoration? Join Heather Sanderson for a rejuvenating yoga and dream work retreat where we’ll enter deep states of dreamland to explore release, restoration, and healing insights. This is a chance for you to find the space and time to connect with yourself, away from the routines of everyday life, in a safe and supportive space.

Retreat highlights

  • Daily yoga Nidra sessions
  • Herbal dream pillows workshop
  • Learning the meaning of dreams
  • 2 nights' accommodation
  • Rest in a beautiful farm
  • 6 delicious meals

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles

3 days with instruction in English
Spoken languages: English
The maximum participants in the group is 12
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This weekend retreat will be held at the gorgeous Growing Heart Farm in Pawling, New York, where you will be surrounded by nature and connection to the land of this working farm. Growing Heart Farm is dedicated to sustainable living and education in the New York City Region.

Yoga Bliss Without Bother Yoga Vacation USA Program

Yoga Nidra

Yoga Nidra is a guided meditation technique practiced laying down in savasana. It’s based on the tantric technique called Nyasa, which aims to make every single cell in the body conscious. Through the practice of yoga Nidra, you bring yourselves into a hypnagogic state, a state in between being awake and being asleep. In this state and through the different stages of guided meditation, you have more access to your subtle bodies and subconscious and unconscious mind. Yoga Nidra promotes deep relaxation, relieving physical stress and tension, as well as emotional, mental and energetic stress.

Benefits of yoga Nidra

  • Helps promote deep relaxation of physical, mental and emotional body, releasing tension at every level
  • Helps access and release information stored in the subconscious and unconscious mind, contributing to healing
  • Can help restore lack of sleep (it is said that 20 minutes of yoga Nidra can be equivalent to four hours of sleep)
  • Helps enhance focus and concentration
  • Helps enhance and build creativity, visualization and problem-solving
  • Helps release hormones that are associated with pain reduction
  • Can also be helpful for people working with anxiety, depression, insomnia, PTSD, and chronic pain

Restorative yoga

Restorative yoga is a practice where props are used for support. This allows you to feel safe and supported which gives your sympathetic nervous system (responsible for your fight, flight, and freeze response) an often much-needed rest and gives your parasympathetic nervous system space to do what it does best (rest and digest). It’s a tool designed to bring both aspects of your nervous system into balance.This retreat is open to all levels of experience.

This special weekend retreat offers daily yoga coupled with a guided yoga Nidra practice, a hands-on workshop making herbal dream pillows, sharing and learning about the meaning of dreams, and time to rest on a beautiful farm. During your time together on retreat, you’ll explore the dream space in many ways. All classes and offerings are here for you throughout the weekend and you’re also free to do as you need to, so all are optional. Arrive at Growing Heart Farm on Friday afternoon anytime after 14:00.

During your time together, you will

  • Experience four yoga classes each with a long, guided, yoga Nidra practice
  • Discover herbs to help support dreaming and make herbal dream pillows
  • Learn about dream work and have the opportunity to share dream memories from sleep
  • Have time to rest and relax on your own or connect with others
  • Friday dinner to Sunday lunch is provided



  • 16:00-16:30 Gathering and introductions for the weekend
  • 16:30-18:00 Yoga class with yoga Nidra
  • 18:15-20:00 Dinner
  • 20:15-21:15 Making dream pillows (intro to herbs that support Dream Work)


Morning free time (optional time to write down dreams from night before), there is a free time from 14:00 to 16:00

  • 08:30-10:00 Breakfast
  • 10:15-12:15 Yoga class with yoga Nidra
  • 12:30-14:00 Lunch
  • 16:15:18:00 Yoga + Restorative yoga with yoga Nidra
  • 18:15-20:00 Dinner
  • 20:15-21:30 Introduction to Dream Work (with example of dream sharing circle)


  • 08:30-10:00 Breakfast
  • 09:30-10:30 Optional facilitated Dream Sharing Circle (bring breakfast with you if you’d like)
  • 10:45-12:15 Yoga class with yoga Nidra
  • 12:30-14:00 Lunch
  • 14:15-14:45 Closing circle
  • 16:00 Departure


Heather Sanderson
Yoga found Heather Sanderson in 2005 when she first started attending classes to help with health concerns. Since then, yoga has taken her on an unexpected, challenging and beloved journey of exploration and transformation. She completed a 340-hour healer training including a 200-hour Yoga Teacher Training in Puerto Rico and Brooklyn. She is trained in Hatha Yoga, Yoga Nidra, meditation, and Restorative yoga with a focus on Tantra philosophy. Heather believes in the power of yoga to help heal physically, emotionally, psychologically, and energetically.

Retreat location

This retreat will take place at Growing Heart Farm in Pawling, New York, USA.


You will be provided six delicious meals including breakfasts, lunches, and dinners.

The following meals are included:

  • Breakfast
  • Lunch
  • Dinner

The following dietary requirement(s) are served and/or catered for:

  • Organic
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation

What's included

  • 2 nights' accommodation
  • 6 delicious meals
  • Daily yoga Nidra sessions
  • Herbal dream pillows workshop
  • Learning the meaning of dreams

How to get there

Arrival by train

Growing Heart Farm in Pawling, New York, is accessible from New York City via the Metro North Train to Harlem Valley Wingdale Station.

Cancellation Policy

  • A reservation requires a deposit of 100% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.
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