Journeywise 01: Sleep
Welcome to Journeywise’s sleep resource page. On this page you will find a variety of relevant offerings. We hope you find them helpful in your quest for a good night’s sleep.
Recommended Reading / Viewing / Listening
Why We Sleep: Unlocking the Power of Sleep and Dreams by Dr. Matthew Walker
The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington
Waking the Tiger: Healing Trauma by Dr. Steven Levine
Circadian Code to Extend Longevity by Dr. Satchin Panda TED x VeniceBeach
Dr. Matthew Walker interview with Joe Rogan
Product Recommendations
Blue-green light reducing glasses to limit your exposure to artificial light after sundown.
Cooling pad to sleep cool.
Ear plugs and white noise machine to keep the out as much noise as possible.
f.lux to limit your exposure to artificial light after sundown.
Meditation Kit to increase daytime calm and help with nighttime sleep.
Notepad and pen by your bed to capture any thoughts as you are trying to fall asleep.
Sleep Mask to limit your light exposure during sleep.
Wake-up light to gently transition between sleep and wake
Downloads
This guided meditation will help the listener get deep quality rest. This track can be used whenever one is feeling tired, sluggish, unmotivated or stressed, as a way of pressing the “reset” button on the mind and body. Ideally used in the early afternoon, instead of a caffeinated “pick-me-up”, but can also be used on an as-needed basis.
This guided meditation is designed to help the listener drift off into a deep and restorative sleep. Ideally, this track is used if one finds themselves staring at the ceiling after going to bed, or has a lot of “bedtime thoughts.
This guided meditation is to be used if someone wakes during the night and has difficulty falling back to sleep. It’s best to have this meditation already to go, so that one doesn’t have to search for it during the middle of the night.
Services
Cassandra, our wisdom guide, is available to support the Journeywise community in their quest for a good night's sleep by offering one-on-one sessions via video conference or in person.
Bio: Cassandra is a licensed Psychologist in Australia who teaches mindfulness meditation and yoga nidra in Southern California. She is a collaborative partner at The Breathe Institute, a leading organization in functional sleep medicine. She’s consulted for Major League soccer teams, the National Hockey League, and medical professionals. She completed her Masters Degree in Clinical Psychology from Bond University in Australia in 2012. Most recently she became a wisdom guide with Journeywise.
SESSIONS & PACKAGES
Bio: Cassandra is a licensed Psychologist in Australia who teaches mindfulness meditation and yoga nidra in Southern California. She is a collaborative partner at The Breathe Institute, a leading organization in functional sleep medicine. She’s consulted for Major League soccer teams, the National Hockey League, and medical professionals. She completed her Masters Degree in Clinical Psychology from Bond University in Australia in 2012. Most recently she became a wisdom guide with Journeywise.
($175 per session)
($150 per session)
Bio: Cassandra is a licensed Psychologist in Australia who teaches mindfulness meditation and yoga nidra in Southern California. She is a collaborative partner at The Breathe Institute, a leading organization in functional sleep medicine. She’s consulted for Major League soccer teams, the National Hockey League, and medical professionals. She completed her Masters Degree in Clinical Psychology from Bond University in Australia in 2012. Most recently she became a wisdom guide with Journeywise.
($150 per session)
($125 per session)
Bio: Cassandra is a licensed Psychologist in Australia who teaches mindfulness meditation and yoga nidra in Southern California. She is a collaborative partner at The Breathe Institute, a leading organization in functional sleep medicine. She’s consulted for Major League soccer teams, the National Hockey League, and medical professionals. She completed her Masters Degree in Clinical Psychology from Bond University in Australia in 2012. Most recently she became a wisdom guide with Journeywise.
($125 per session)
Note: If/when you purchase through links on our site, we may earn an affiliate commission.
Culinary Services
Chef Kyle, our culinary guide, is available to support the Journeywise community’s interest in healthier eating, by offering the following services.
Bio: Kyle discovered his passion for cooking while studying film in Paris; learning to cook on a hot plate in an old maid’s quarters, taking inspiration from the produce & spice markets around the city. He then fine-tuned his craft working at various restaurants, taking a culinary journey through South India, and studying bio-intensive farming in Sonoma County. Kyle’s goal is to create dishes with international flavors & inventive presentations, all made from the freshest local & organic ingredients.
SESSIONS AND PACKAGES
Cooking Class for up to 4 participants, 3 hours, including recipes and ingredients.
Cooking Class for up to 8 participants, 3 hours, including recipes and ingredients.
RECIPES
SOCCA
Socca (also called Farinata in Italy) is a unique and delicious pancake from the Mediterranean that is simple to make, and only contains 4 ingredients. It is hearty and satisfying, with a complex and savory flavor.
Makes 2 to 4 soccas
Time: 10 minutes (plus 30 minutes inactive)
INGREDIENTS
1 cup chickpea flour*
1 ¼ teaspoon salt
1 sprig rosemary, finely chopped (optional)
3 tablespoons olive oil, plus more for cooking
1 cup water, plus more as needed
METHOD
1. Combine chickpea flour, salt and rosemary (if using) in mixing bowl.
2. Add olive oil and mix well with a fork until it looks somewhat crumbly.
3. Add a small splash of water and combine until mixture forms a dough ball. Little by little, continue adding water, mixing thoroughly witheach new addition (this is how you prevent lumps from forming). Once mixture is smooth and batter-like, add the remaining water all at once — the finished batter should be quite thin, closer to the consistency of cream than a traditional pancake batter. Continue adding water if it seems too thick.
4. Allow batter to rest about 30 minutes at room temperature. It can stand, covered, for up to 12 hours.
5. Once batter has finished resting, heat a cast iron skillet over medium heat (the skillet must be nonstick).
6. Thoroughly mix the batter. If it has thickened considerably, thin with a splash of water until it is the texture of a thin crêpe batter.
7. Once skillet is hot, add olive oil to generously cover the bottom of the pan.
8. Add a ladle of the batter on one side of the pan, and tilt the skillet to spread batter across pan. You should immediately see bubbles in the pancake. The edges should get lacy and begin to turn golden brown after 1 to 2 minutes. If oil is smoking, the pan is too hot.
9. Once the bottom is golden brown and crispy, flip and cook other side for about 1 minute.
10. Remove from heat and cut into wedges.
Repeat until you have used up all the batter.
