3-Week Online Training · Body Mindfulness LED BY Ilona Navickienė
You slept for eight hours...
yet your body feels as if it had been working all night.
If you struggle to fall asleep, wake up stiff in the morning, and don’t feel rested—it’s not a character flaw. It’s a matter of the connection between sleep and the body—something no one ever taught you about. In three weeks, you will understand the link between sleep quality and health—and restore your natural sleep rhythm without sleeping pills.
Not sleeping pills. Not just another "sleep app". A 21-day program of conscious body training.
- 3 video lectures, plus 3 practical video recordings · private learning platform
- Developed by Ilona Navickienė — scientifically grounded in body anatomy and physiology, neurophysiology, and respiratory physiology.
- 21-Day “Sleeping on a Hard Surface” Video Guide.
- It changes the body in 21 nights
Online course · 3-week program
3-Week Online Course: "Restorative Sleep"
Discover and understand the link between sleep quality and health—and enjoy comfortable sleep and improved well-being.
3 Video lectures recordings with Ilona
€135
3 Practical video recordings
€75
21-Day “Sleeping on a Hard Surface” Video Guide
€35
Private learning platform, Lifetime access
€30
BONUS: „Mind & Sleep Reset Starter Pack"
€32
BONUS: 10% coupon for the next course
€~15 Included
Total value
€322
Lifetime access — watch at your own pace
30-day money-back guarantee
On any device
30+ years of clinical work with real people
About the live course
Most treatments address the symptom.
This course starts with the cause.
If the body has been held in an improper position for years—slouched posture, tense muscles, recurring pain—no single exercise or massage session will provide a lasting fix. The body must be reprogrammed from within, consciously.
What's inside the course
Everything you need to know before making a decision.
Five topics. Five doubts resolved. One clear solution.
Three weeks. One aim: to give your body back the ability to rest —all in video and audio format, at your own pace:
A Guide to Diaphragmatic Relaxation Breathing
Exercises that release stress, mental and physical tension, and fatigue.
A Guide to Effective Body Relaxation Methods
How to unwind during the day and in the evening, so that sleep has somewhere to arrive.
A Guide to Self-Massage and Foam Rolling for the Head, Neck, and Shoulder Girdle
Techniques that release pain and held tension where most people carry it.
21-Day “Sleeping on a Hard Surface” Video Guide.
The practice itself, with instructions and guidance for each stage.
Ready to get started? 30-day money-back guarantee.
The Sleep Course: 3 theoretical lectures and 3 video practices, along with a special 21-day challenge of sleeping on a hard surface.
Lecture 1: The Science of Sleep. The most common sleep disorders and their impact on our health.
Phases and stages of sleep: REM and NREM. Circadian rhythm. The most common sleep disorders. Horizontal and vertical body positions. Head position during sleep. Why is daytime mindfulness and a firm surface at night important? Forming new habits and mindfulness. Practice.
Lecture 2: The Power of Habit – A Renaissance of Physical and Mental Health.
Neuroplasticity and mindfulness in the brain—that is, directing attention to the present moment. The central nervous system (CNS). Physical and mental health, stress, and mindfulness. Why is “conscious diaphragmatic breathing” important? The vagus nerve and the potential for relaxation during sleep. Practice.
Lecture 3: The Productivity of Healthy Sleep and a New Perspective on Life.
In order to learn (motor system), it is important to feel (sensory system). Practical strategies for better sleep and life changes. Seasonal changes in women’s lives and sleep patterns. Snoring (nose, throat, tongue) and sleep apnea. “Night terrors” – sleepwalking. Restorative sleep and the creative circadian cycle. Practice.
You will learn how to use knowledge of human anatomy and body biomechanics, along with scientifically proven methods, to improve your sleep quality.
So, if you struggle with insomnia, headaches, neck, shoulder girdle, or back pain that prevent you from experiencing the benefits and enjoyment of healthy sleep, or if you suffer from numbness in your hands, restless legs syndrome, or narcolepsy and want to learn how to overcome these issues and what to do to sleep healthier and more comfortably—this course is for you!
Ready to get started? 30-day money-back guarantee.
5 universal rules—for any mindful activity or action. Principles that apply to every practice: movement, breathing, sleep, or daytime rest.
WANT IT.
… of your own free will and determination, to live better, healthier, longer.
DISCOVER
… your own body, how it operates, and what it can do.
UNDERSTAND
… the principle your body works by when you act consciously.
DO
… it's better to do something imperfectly than to do nothing perfectly.
ENJOY
... the result you've reached and a full life. Be proud of yourself.
Ready to get started? 30-day money-back guarantee.
A course for those who are seeking not a "quick fix " but the restoration of long-term balance between body and mind.
THIS IS For you, if you :
You're tired of poor sleep and of mornings that start badly
You want to understand how sleep and the body affect each other
You'd like to stop relying on sleeping pills and find your own rhythm again
You can give fifteen to twenty minutes a day to this
Probably not yet, if you're looking for:
Medical treatment — this isn't that, and doesn't pretend to be
Something that works without your involvement
Visible changes in three days
Not sure? Message Ilona before buying — we’ll help you choose.
Ready to get started? 30-day money-back guarantee.
The market is full of exercises and programs. This course was created not to compete with them, but to make them unnecessary.
Scientifically grounded
It is based on neurophysiology and respiratory physiology. Conscious breathing reduces stress hormone cortisol levels and improves sleep quality.
Natural and non-invasive
No expensive treatment, no dependence on sleeping pills. Just you, your body, and the ability to trust it again.
Complements, does not replace
It pairs perfectly with yoga, physiotherapy, or sports—helping any rehabilitation process work more effectively.
Hosted by Ilona Navickienė
Public health and body awareness specialist, founder of "Body Mindfulness LT".
Over 30 years of experience.
"Everyone needs health advice, but not everyone needs therapy."
— Ilona Navickienė
Ready to get started? 30-day money-back guarantee.
What to expect?
What will you feel — and when?
The first changes are noticeable within the first two weeks. Real sleep restoration is a process, and knowing what to expect is part of the road.
Every night and day that you postpone getting to know your body, your body and overall well-being drift further from their natural state. The longer you wait, the longer recovery will take.
weeks
Learning and Cognition
The journey into the science of sleep begins.
You learn about the most common sleep disorders and their impact on health. A 21-day challenge of sleeping on a firm surface begins. "Imagine waking up after 21 days feeling perfectly rested and pain-free, having slept through the night, and full of energy for the day ahead..."
weeks
Understanding and new skills
Optimizing the sleep environment
You learn mindfulness and body relaxation techniques, and begin forming new, conscious habits. Sleep environment, rhythm, and habits are the parts of sleep you can change directly — and the parts most people never examine.
weeks
Conscious action
Proper breathing in everyday life
You experience positive transformations in your body and sleep. You discover the importance of proper diaphragmatic breathing and incorporate it into your daily routine.
months
FULL ADAPTATION
Enjoy! Restorative sleep.
You are enjoying your new habits and a marked improvement in sleep quality and overall well-being. You are able to make informed decisions about your sleep—independently.
Testimonials
Experiences of those who listened to their bodies
You won't know until you try. And I'd recommend trying it specifically with Ilona, because she is a true professional. I've been exercising with her for thirteen years. It strengthens the body and solves its problems — but after a longer time you realise it also changes your thinking, and how you approach problems
Rastislav Dluhy
Priest, long-time practitioner
13 years of training
I've been training with Ilona for eight years. It's a wonderful place for both body and soul. Over that time I've lost nearly twenty kilograms. With her constant support and motivation I feel younger, healthier and more active. I recommend it without reservation.
Dr. Lina Šulcienė
Associate professor of philosophy at Vytautas Magnus University
8 years of training · Lost 20 kg
I’ve been working out with Ilona on and off since 2009, and I’m convinced that if it weren’t for these workouts—which began with the Pilates method and evolved into deep muscle training with integrated strength, stabilization, aerodynamic exercises—I’d probably be visiting doctors now, like so many others who spend long hours sitting at a computer, suffering from back, spine, or neck pain. This is a form of exercise that allows you to get to know yourself better, while also relying on Ilona’s expertise to correct any improper postures or movements. I highly recommend it!
Raminta Pucetaite
We’ve been attending one-on-one exercise sessions with Ilona for four years now. We came to her with joint and back pain. After six months of training, the pain subsided and we felt good again.We really appreciate the variety of exercises, the warm and friendly interaction, and the professional instruction.We highly recommend her!!!
Daiva Dirmeikienė
Amazingly,I’ve had more than one health problem—a herniated disc, a heart attack, polymyalgia. It seems like I should just fall apart. But I’m alive. I’m living a full life. What helped? You won’t believe it—exercise. Exercise, my trainer, and Ilona, the philosopher! If you saw me on the street, you’d never guess that my shoulders had borne the weight of so many hardships.
Rima Bėrontienė
I’ve had more than one health problem—a herniated disc, a heart attack, polymyalgia. It seems like I should fall apart. But I’m alive. I’m living a full life. What helped? You won’t believe it—exercise. Exercise, my trainer, and Ilona, the philosopher! If you saw me on the street, you’d never guess that my shoulders had borne the weight of so many hardships.
Arvydas Dirmeikis
I’ve been going to the Body Mindfulness exercises for 8 years now. It’s a great place for both body and soul. During this time, I’ve lost almost 20 kg. With my trainer’s constant support and motivation, I feel younger, healthier, and more active. I highly recommend it.
Vitalija Jaugelaviciene
The word “mindfulness” entered my daily life after I was in an accident. For a long time after my rehabilitation, climbing stairs was painful. I discovered Ilona’s exercises more than a year ago. Now I can quickly climb up to my fifth-floor apartment without any pain. I’ve started paying closer attention to my body and my bodily sensations; I constantly remind myself to “keep my head up,” and I feel stronger, straighter—I’ve even grown 2 cm taller. Thank you, Ilona!
Milda Lukoševičienė
Mindfulness entered my life after an accident. After rehabilitation, stairs were painful for a long time. Now I climb to my fifth floor quickly and without pain — and I've become two centimetres taller.
Egle Bagdoniene
I joined trainer Ilona Navickienė’s beginner’s group. From the trainer, I learned how important it is to coordinate movement with breathing to avoid side effects. During the workouts, I was introduced to the deep muscle groups and the effect of each exercise on specific muscles and the skeletal system, and I was also taught to become more aware of my body. During this time, my posture and gait have improved. I still attend the sessions and am very grateful to Coach Ilona and her teaching methods; for seven years now, I haven’t had to see a doctor for back pain.
Vanda Aksomaitiene
24/7 Complete transformation system
Three ways to work with your body.
One integrated system.
KIT™ supports you during sleep.
ARCH™ helps you take care of your body throughout the day.
The courses guide you while you are awake.
Together, they support your well-being around the clock.
Neck Pain & Sleep Reset Kit™
Supports cervical alignment through the night. A protected original — registered EU design and trade mark, handmade from Lithuanian ash.
A corrective alignment tool, adjustable to your own measurements
A one-time investment, built to last a lifetime
Handmade from Lithuanian ash wood
The 90-Night Guarantee. We ask for thirty.
The ARCH™ by Unusually Usual®
Ten to fifteen minutes a day of active ARCH™ use.
Decompresses the thoracic spine, releases diaphragm tension
Restores fascial gliding, short video practices included
One-time investment - built to last a lifetime
Created by Ilona Navickienė — over 30 years of clinical experience with real people. Handcrafted in Lithuania.
90-Night Guarantee. Thirty of them on it.
Body Mindfulness courses.
Conscious movement, breathing and posture, learned at home — no gym, no plan, no pressure.
Structured 3–4 week programs
Short 3–40 minute video practices
Video library filterable by body area
30-Day Money-Back Guarantee
The courses come with a 30-Day Money-Back Guarantee and Lifetime access. Kit™ comes with a 90-Night Guarantee. We ask for thirty. Always no question "why" asked. "If you don't feel the difference, we'll refund you."
For information and education only. This is not medical advice. Results vary between individuals. Speak to your doctor before changing your health or sleep routine.
Money-back guarantee
30-Day Gurantee.
We take all the risk.
Try out any program for a full 30 days.
If you don't notice within 30 days:
✓ Noticeable reduction in neck and shoulder tension
✓ Better sleep quality and morning energy
✓ A clearer understanding of how your body works
✓ At least one daily practice that becomes yours
… we'll refund you. No questions asked.
"This is not a satisfaction guarantee. This is a learning guarantee."
30-Day Guarantee
If you don't see a difference within 30 days, we’ll refund the full amount.
10% discount
Automatically for every subsequent course. We grow along with you.
Free video
Mind & Sleep Reset Starter Pack — yours to keep, regardless of the result.
FAQ
What you are most likely asking right now
When will I notice changes?
Most people begin to notice something within the first two weeks — tension easing, breathing settling, sleep going a little deeper. That isn't a promise; it's what the body does when it's given attention and rhythm. The fuller change takes shape over four to eight weeks, which is why the course is built the way it is.
How much time per day will need to be dedicated?
15–20 minutes a day is enough. The body responds quickly when given conscious space for attention and breathing.
Are these exercises safe for everyone?
For most people, yes. The exercises are based on anatomy and physiology. They aren't strength exercises — they're a practice of consciously relaxing the body, built on breathing, attention, and creating healthy habits. Two exceptions: if you're in acute pain, or recovering from recent surgery, speak to your doctor first.
Is it suitable if I’m a complete beginner?
Yes! The program structure is designed for both beginners and advanced participants. All you need is attentiveness, curiosity, and a desire to understand your body's signals.
What exactly will I get?
3 video lectures, 3 practical video recordings, a private learning platform, a sleep restoration practice plan, the video instructions for the 21-day sleep challenge, access to the Body Mindfulness community, and support and recommendations from Ilona Navickienė.
Is it scientifically grounded?
Yes. The method is based on the principles of neurophysiology and respiratory physiology. Studies show that slow, conscious breathing and body awareness reduce stress hormone ( cortisol) levels, improve nervous system balance, and enhance sleep quality. This is the mechanism the course works with. You will learn mindfulness and body relaxation techniques and begin forming new, conscious habits. Sleep environment, rhythm, and habit are the aspects of sleep you can directly influence—yet they are the parts most people never examine.
Does this replace medical treatment? Can I combine it with physiotherapy?
No, it does not replace them—but it complements and reinforces them. Conscious breathing, body awareness, and gentle movements improve circulation and activate recovery processes. The method can be combined with yoga, physical therapy, and sports—it helps any rehabilitation process work more effectively.
Why choose "Restorative Sleep" specifically?
Because it is a simple, scientifically backed, non-invasive way to restore your body’s calm. You don’t just improve your sleep—you learn to listen to your body so you never fall back into the cycle of tension and insomnia. Plus, there’s a 30-day guarantee: if it’s not for you, we’ll refund your money.
A healthy body and healthy sleep
This is a treasure
that belongs to you.
Every night you delay, your body drifts further away from its natural state. The good news is that the path back begins with a single night and a single decision.
30-day money-back guarantee · Lifetime access · 15–20 min/day · Led by Ilona Navickienė
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