Let's talk about rest. Real rest. Not scrolling-on-your-phone rest. Not passing-out-exhausted rest. Not even the kind of sleep where you wake up somehow more tired than when you went to bed.

I'm talking about the kind of rest where your nervous system actually gets to reset. Where your body remembers it's allowed to be soft. Where your mind stops running the same loops and just... stops. That's Yoga Nidra. You might have heard it called NSDR (non-sleep deep rest) by Huberman or seen it called iRest by Richard Miller, or something else online. Thankfully it’s growing in popularity you know, because it WORKS.

What Even Is Yoga Nidra?

Yoga Nidra translates to "yogic sleep," but that's kind of misleading because the whole point is to stay awake. You're lying down in the most comfortable position you can find (props encouraged, no judgment), and you're guided through a systematic relaxation of your body and mind.

It's like that delicious moment right before you fall asleep, when you're deeply relaxed but still aware. Except instead of accidentally drifting off, you hang out in that state for 20-30 minutes while someone guides you through it.

The result? Deep rest that actually sticks. The kind that changes how your body holds tension. The kind that doesn't require you to first "earn" it by being productive enough.

Why I'm Obsessed With This Practice

Because it works for people who think they can't sit in stillness (meditate). You know who you are. You've tried and your brain immediately made a to-do list. You've tried mindfulness and felt like you were doing it wrong. You've been told to "just relax" and wanted to throw something.

Yoga Nidra doesn't ask you to clear your mind or achieve some zen state. It just asks you to lie down and listen. That's it. Your mind will wander - that's normal. You might even drift toward sleep - also normal. The practice works anyway.

It's meditation for people who are too tired, too stressed, too busy, or too skeptical for traditional meditation. Which, let's be honest, is most of us.

What Actually Happens During Yoga Nidra

Here's the basic structure (though different teachers might vary this):

You get comfortable. Actually comfortable. Not "cross your legs and sit up straight" comfortable. Like, "I might need three blankets and two bolsters" comfortable.

You set an intention (sankalpa). This is a short, positive statement about yourself or your life. Not a goal you're trying to force yourself toward - more like planting a seed. You'll come back to this at the end.

You do a body scan. The guide systematically moves your awareness through different body parts. This is weirdly effective at getting you to actually relax instead of just thinking about relaxing. So effective this piece is often used in military and PTSD experiences.

You work with breath and sensations. Sometimes you'll explore opposites - heaviness and lightness, warmth and coolness. This helps access deeper states of consciousness without you having to "try" to get there.

You visualize. Imagery, memories, safe places. This part varies a lot depending on the script and the teacher.

You return to your intention. That seed you planted at the beginning? You water it again.

You come back. Gradually, gently, back to the room and your body.

The whole thing can take anywhere from 20-60 minutes, though some practices are longer or shorter.

Who My Scripts Are For

Teachers: My scripts are meant to be a jumping-off point. Use them as-is or adapt them to your teaching style and your students' needs. The structure is there; make it yours.

Practitioners: You can absolutely do these on your own. Record yourself reading the script, or just read through it a few times and guide yourself through from memory. It doesn't have to be perfect. If you fall asleep, that's fine - your body clearly needed it. While there are options online sometimes listening isn’t possible. If you’re a reader you might like trying this out and then making it your own.

People who are pregnant: I made a specific prenatal version because pregnancy is exhausting and your body is doing massive work. You deserve rest that meets you where you are, with modifications that keep you safe and comfortable. With close attention to you in your body, you can self guide to rest that is meaningful and useful for you.

People who are skeptical: Good. Try it anyway. You don't have to believe in anything for this to work. Just lie down and see what happens.

What You'll Actually Get Out Of This

I'm not going to promise this will solve all your problems or transform your life overnight. But here's what regular Yoga Nidra practice can actually do:

Help you sleep better (because your nervous system learns what deep rest feels like)
Reduce the background buzz (in yoga known as chitta vritti) of anxiety (not eliminate it, but turn down the volume)
Give you a tool for when you're overwhelmed and don't know what to do with yourself
Create actual space between you and your stress (instead of just thinking about creating space)
Help you reconnect with your body in a way that doesn't require effort

It's not magic. It's just... rest. Real rest. The kind most of us haven't experienced in years because we've been taught that rest has to be earned or that we should be able to "just relax" without any support.

How to Actually Use These Scripts

If you're a teacher: Read through the script a few times before you teach it. Notice where you might want to add pauses, where your students might need extra time, where your own style wants to come through. The structure is solid, but you know your students - adapt accordingly.

If you're practicing solo: Set yourself up somewhere you won't be interrupted. Record yourself reading the script (yes, your own voice is great), or read through it enough times that you can guide yourself through the main beats. Don't worry about getting every word right. The practice is forgiving.

If you're trying this for the first time: Start with the general script. Get comfortable - like, really comfortable. Set a timer so you're not worried about how long it's taking. And if you fall asleep? Cool. Try again tomorrow. Your body is learning.

The Scripts

I've created two versions:

General Yoga Nidra Script - This is for anyone. Students, teachers, beginners, skeptics. It follows the traditional structure and includes body scanning, visualization, and working with opposite sensations.

Prenatal Yoga Nidra Script - Adapted specifically for pregnancy with appropriate positioning (no lying flat on your back after 22 weeks), imagery that connects you with your baby, and acknowledgment of what your body is actually going through.

Both scripts are meant to be accessible. You don't need special training to use them. You just need to be willing to lie down and let yourself rest.

A Final Note on "Doing It Right"

There is no "doing it right." If your mind wanders, that's normal. If you fall asleep, that's fine. If you feel emotional or restless or bored, that's all part of it. If you forget your sankalpa halfway through, no big deal. The practice works not because you do it perfectly, but because you do it at all.

So try it. See what happens. Your nervous system will thank you.

Want to try Yoga Nidra?

Download the General Yoga Nidra Script or the Prenatal Yoga Nidra Script

Questions? Thoughts? Find me at @catsprague or check out more practices and resources.

*Important note: Yoga Nidra involves deep relaxation and accessing states between waking and sleeping, which can sometimes bring up strong emotions, memories, or physical sensations. For people with PTSD, trauma history, or dissociative experiences, this practice can occasionally trigger intense reactions. If you have a trauma history, consider working with a trauma-informed teacher first, or make sure you have support available. You can always open your eyes, sit up, or stop the practice at any time. There's no obligation to push through something that doesn't feel safe.