Conscious Sleep (Yoga Nidra)

Instead of an afternoon nap, I like to do this practice! It gives me the rest of 2–3 hours of sleep in about 20–30 minutes. It’s my go-to when I’ve been overstimulated, or when my system feels like it needs a reset without completely crashing. Sometimes I use a guided version, other times I just lie down, let my breath be soft, and scan awareness through my body. There’s nothing to force—just a slow melting into stillness.

Yoga Nidra shifts the brain into alpha and theta wave states, similar to REM sleep and deep meditation. In these states, the nervous system down-regulates, stress hormones drop, and the body enters a healing mode.

It increases HRV (heart rate variability), improves sleep quality, and may help reduce symptoms of PTSD, anxiety, and chronic fatigue. It’s also been shown to reduce blood pressure and improve emotional resilience.

• Lie down in a comfortable position (savasana style)

• Allow the breath to be natural and effortless

• Gently close your eyes and bring awareness to the body

• Follow the guide’s cues

• Feel each area without judgment—just sensation and presence