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Yoga nidra and deep rest

Yoga nidra ("yogic sleep") is a guided body-scan practice done lying down. It is widely used for sleep onset and stress reduction. Use Night Drift with the motion set low and a duration timer so the screen fades out on its own.

A short script

  1. Lie on your back, arms slightly away from the body, palms up. Cover yourself — body temperature drops as you relax.
  2. Set an intention in one short sentence ("I am resting", "I let go").
  3. Move attention slowly through the body, naming each part silently and letting it soften: right hand, right arm, right shoulder … left side … back … belly … chest … throat … face … whole body.
  4. Notice the breath in the belly. Count backwards from 27 on each out-breath. If you lose count, start again — that's normal.
  5. Bring back the intention. Rest.
  6. If you're not sleeping: wriggle fingers and toes, roll to one side, sit up slowly.

Tips

  • Falling asleep is fine; that's often the point.
  • Keep the room dark and the volume low enough that you have to listen slightly.
  • Avoid using this practice as your only strategy for ongoing insomnia — talk to a clinician if sleep problems persist.