There was a time in my life when I didn’t know what it truly meant to let go. My nervous system was always on alert, my mind constantly scanning for the next thing I needed to do, fix, or worry about. Even in moments of supposed rest, my body held tension, and my thoughts raced. Sleep was never easy for me (even as a child), and true relaxation felt like something other people experienced—something I could never quite access.
Then, I found my Yoga Nidra (Conscious Sleep) practice.
My First Experience with Yoga Nidra
I was introduced to Yoga Nidra through my teacher, Sri Dharma Mittra, while I was studying yoga and attending college full-time. Every afternoon, I immersed myself in his master class—two hours of intense physical practice, followed by a short savasana. But then I discovered something different—Dharma also offered a longer, extended relaxation session, but it went way beyond just physical relaxation. From the outside, it looked like just a long savasana, but its methods were multi-layered and profoundly impactful—working on the body, mind, emotions, and spirit all at once.
I was dealing with chronic pain in my neck and shoulders from a degenerative spinal condition, a level of physical and mental exhaustion that felt impossible to escape, made worse by entire days researching and writing for college on my laptop. Sometimes, it felt like it was all too much and could be hard to bear. One day, I decided to stay for this extended rest practice. I had no idea what to expect, but at the very least, I figured I’d get to lie down for an hour before I got sucked into my computer again.
What I experienced was something I’d never felt before. I left that session feeling lighter, like layers of tension had peeled away. But it wasn’t just that my body felt different—there was a sense of mental quiet I hadn’t known was possible. The usual background buzz of thoughts had softened, and in its place was something calm, expansive, and deeply rejuvenating. You could say it felt similar to getting a really, really good massage treatment, but without the drowsiness or soreness afterward.
It was like I had rid myself of layers of stress, anxiety, and pain, and the attention that normally went toward those things was suddenly available for something greater—for clarity, for creativity, for a deeper connection to myself. (That’s a key factor with yoga nidra- you get to access all of this power and energy that’s stored inside you and re-allocate it) And perhaps the best part— the feeling lasted. It was like the reassortment of my energy was continuing on its own, behind the scenes in my subconscious.
The Science Behind the Reset
Yoga Nidra is often translated as yogic 'sleep', but it’s not exactly sleep. It’s a structured, guided meditative practice that shifts your nervous system into a deep resting state while keeping your mind awake and aware. Studies have shown that during Yoga Nidra, the brain moves through different wave states, transitioning from high-alert beta waves into the slower rhythms of alpha, theta, and even delta waves—the same deeply regenerative state we experience during sleep.
This means Yoga Nidra allows us to access rest more deeply than much of our regular sleep while we remain conscious enough to direct its benefits, if we wish, to particular desires and intentions. Swami Rama described it as “a state between sleep and samadhi,” a place where profound healing can occur across the physical, emotional, and energetic levels of being. It’s almost like we are awake inside the dream of our own life—a lucid, semi-conscious dream state, a movie directed by our higher Self.
I first started understanding the science behind Yoga Nidra thanks to one of my earliest mentors, Bernadette Duthu. She was my very first teacher at Dharma Yoga Center in NYC and an incredible mentor to me during my early yoga studies. She knew I was studying behavioral neuroscience, and one day she encouraged me to find the book Yoga Nidra by Swami Satyananda Saraswati.
She showed me the research in the back of the book—studies on brain wave states and the unique state of consciousness accessed during Yoga Nidra. At the time, I had been planning a future in scientific research, and the idea that this yogic practice could influence brain function, nervous system health, and human perception fascinated me. The early research on the practice was the foundation of what scientists now explore more readily regarding Yoga Nidra’s ability to influence neuroplasticity, stress resilience, and deep healing (including treating cancer, depression, PTSD, and much more).
Yoga Nidra as a Tool for Healing
Over time, Yoga Nidra became more than just a class I attended—it became a lifeline.
When I was navigating some of the hardest moments of my life—recovering from hip surgeries (I’ve had two major surgeries in the last two years), managing chronic neck pain, and battling chronic anxiety and exhaustion—this practice gave me something I didn’t even realize I needed:
💠 A way to deeply reset my system that had sustained effects.
I can confidently say that Yoga Nidra has and still helps me: ✔ ️ Break the stress-pain cycles that can keep my nervous system in overdrive. ✔ Find better rest even when insomnia makes sleep elusive. ✔ Accelerate healing by activating the parasympathetic nervous system, allowing my body to repair and regenerate. ✔ Strengthen my intuition and willpower, helping me stay centered and grounded even in times of uncertainty.
It’s clear to me why Yoga Nidra is now used in clinical settings, especially with trauma survivors and in hospitals caring for chronically ill patients or those facing extended recovery periods. This gentle yet powerful tool is accessible to anyone, regardless of experience, mobility, or belief system.
It’s A Practice That Stays With You
Yoga Nidra isn’t something you just do and forget about—it stays with you. The effects continue long after the practice itself has ended. And the more you practice, the easier it becomes to tap into that place of deep stillness whenever you need it.
Over time, your brain rewires itself, your mind learns how to let go of incessant worry or negativity, and your nervous system becomes more resilient.
Even now, I don’t always get perfect sleep. I occasionally have a nerve pain episode. And I still face stress and anxiety from daily life and from thinking about building my future. But the difference is—I have a science-backed, reliable way to come back to balance. Not to mention, one that’s deeply restorative and enjoyable, too. To lie down and let go for a while? How delicious!
And that’s something I wish everyone had access to. What a different world this would be if we all sank into Yoga Nidra once a week…
If you’ve never experienced Yoga Nidra before, I encourage you to try it. You don’t have to know how to meditate or have any special skills. You just have to lie down, listen, and let go.
You can start with me as your guide—I’d be honored! Here’s one of my free Yoga Nidra audio practices that you can try today: Yoga Nidra- Traditional Healing
About Me
I'm the author of The Power of Guided Meditation and founder of CNTRD Wellness. I'm aW dedicated meditation mentor, Yoga Nidra trainer, and wellness educator, blending science and mindfulness to help people heal, regulate their nervous systems, and access deep states of rest.
I'd love to work with you- here are a couple of offerings-
🔹 Learn & Train in Yoga Nidra – Dive into the practice, understand its roots, and experience its full benefits at your own pace → CNTRD Yoga Nidra Training 🔹 1:1 Mentorship & Guidance – Personalized support to help you integrate Yoga Nidra into your life in a way that truly fits your needs → Transformational Mentorship
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