A guided body-scan meditation that walks you to the edge of sleep — you just lie down and listen.
Guided by Melania RomanelliYoga nidra is a guided meditation you do lying down, moving your attention slowly through the body until the mind settles and sleep comes easily.
It’s sometimes called NSDR — Non-Sleep Deep Rest — and it asks nothing of you but to listen.
Melania is a certified Yoga Nidra teacherNo poses, no effort, nothing to get right. The voice does the leading — your only job is to follow it.
Lie down somewhere comfortable — your bed is perfect. Let your body get heavy and close your eyes.
A quiet wish for the practice — to rest, to soften, to sleep. Nothing grand, just a direction.
You move your attention from part to part — hand, arm, shoulder — and the thinking mind quietly steps back.
The breath slows on its own. Longer, softer exhales tell the body it’s safe to let go.
The day loosens its grip. There’s nowhere to be and nothing to solve — just this quiet, held space.
Most nights you won’t hear the end. Sleep slips in somewhere in the middle — exactly as it should.
NSDR is the modern term for what yoga nidra has done for centuries. Non-Sleep Deep Rest describes it in plain words — a deep, waking rest — but the practice is the same one teachers have guided for generations.
Free on YouTube — new ones every week. Press play, lie back, and let the voice do the rest.
25 MIN 
15 MIN 
15 MIN 
10 MIN 
20 MIN 
10 MIN If any of these sound like your evenings, yoga nidra was made for them.
Thoughts that speed up the moment your head hits the pillow.
For when you’re wide awake in the small hours and can’t drift back down.
A body that stays braced and alert when it’s finally time to let go.
For the nights when rest feels further away than it used to.
No. Drifting off is completely fine — if you fall asleep partway through, the practice is working, not failing. You can use it to fall asleep, or to rest deeply and come back.
Essentially, yes. NSDR — Non-Sleep Deep Rest — is a newer name for the same guided, lying-down rest yoga nidra has offered for a very long time. Same practice, plainer words.
As often as you like. Many people listen most evenings, or whenever sleep feels far away — a short afternoon reset works too. There’s nothing here to overdo.
Yes. You’re not trying to empty your mind — you’re just following a voice. When your attention wanders, it gently comes back to the body. That wandering is part of it, not a sign you’re doing it wrong.
One short evening practice a day for a week — yoga nidra and gentle wind-downs to help your body remember how to let go.
One short practice each evening for a week. No spam — unsubscribe anytime.
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