Meditation & Breathwork · Volume 29
Yoga Nidra & Deep Rest
Guided rest practices for sleep and recovery
The Deep Rest Protocol
Essential edition
- Eight guided Yoga Nidra scripts
- Rest that restores body and mind
- Better sleep and faster recovery
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About this book
You can lie in bed for eight hours and still wake exhausted. You can also lie on a mat for twenty minutes and get up feeling remade.
Yoga Nidra — "yogic sleep" — is a guided practice of deep, conscious rest. This book explains its traditional stages and modern "non-sleep deep rest" (NSDR) versions, and includes six complete scripts you can read, record in your own voice, or have a partner read to you. You'll also learn how to use deep rest for sleep, recovery from training, stress, shift work and creative work.
For anyone who is tired of being tired.
Inside: 23 chapters
- 01What Is Yoga Nidra?
- 02What It May Do
- 03The Stages
- 04The Sankalpa
- 05Setting Up
- 06How to Use the Scripts
- 07Script 1 — Ten-Minute Reset
- 08Script 2 — Classical Yoga Nidra
- 09Script 3 — Bedtime Practice
- 10Script 4 — Post-Training Recovery
- 11Script 5 — Anxiety Settling
- 12Script 6 — Creative Rest
- 13The Science of Rest
- 14The Hypnagogic Zone
- 15Script 7 — Morning Energiser
- 16Script 8 — Body Scan for Pain
- 17A Four-Week Programme
- 18Practitioners' Stories
- 19Troubleshooting
- 20Deep Rest for Specific Situations
- 21Common Questions
- 22Your Deep Rest Log
- 23Glossary
Read the introduction
Chapter 1
What Is Yoga Nidra?
Yoga Nidra is a guided practice, done lying down, that leads you into a state between waking and sleeping, while you keep a thread of awareness.
Origins
The modern practice was systematised by Swami Satyananda Saraswati of the Bihar School of Yoga in the 1960s, drawing on tantric practices such as nyasa (placing awareness on parts of the body). Many variations now exist, including Richard Miller's iRest and secular "non-sleep deep rest" (NSDR) protocols.
How it differs from other practices
Yoga Nidra is often described as "effortless effort": you follow instructions without trying to achieve anything.
What It May Do
The "one hour of Yoga Nidra = four hours of sleep" claim
This popular claim is not supported by evidence. Yoga Nidra is restful and restorative, but it doesn't substitute for sleep.
The Stages
Most Yoga Nidra practices follow a similar sequence (based on the Satyananda method).
The Sankalpa
A sankalpa is a short, positive statement of intention, made in the present tense.
Guidelines
• Short and simple.
• Positive (what you want, not what you don't).
• Present tense, as if already true.
• Meaningful to you.
The book continues for 58 pages across 23 chapters.
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