Yoga Nidra For Busy Minds

In this five-day course, you will learn and experience Yoga Nidra as a practical tool to slow down, reconnect with your body, and gently reset the nervous system to easily shift from constant doing into rest whenever you need it.

Whether you’re feeling wired but exhausted, stuck in overthinking and worry, or struggling to fully relax and sleep—this course offers simple, science-backed practices to help regulate your nervous system, improve sleep, and restore a deeper sense of vitality and well-being.

Each session includes a relaxing guided Yoga Nidra practice and breathing techniques along with the essence of its core teachings — to build understanding of how and why this practice works and then experience it directly in your own body and mind.

We’ll explore themes like giving yourself permission to rest, releasing the guilt and inner pressure to do more, setting intentions that feel and come true, and turning rest into a nourishing daily ritual — even if you only have a few minutes.

I believe you’ll find this course supportive in many moments of life — helping you feel more rested, more present, and more like yourself.

So if you’re ready to reclaim your right to deep, unapologetic rest — I invite you to join me in this course.

I’ll be right here with you — supporting you in the classroom, and meditating along the way.

Lección 1: Permission To Rest - 5 Min Yoga Nidra

Discover what Yoga Nidra is and why it works—especially for busy, overwhelmed minds. You’ll learn how this practice teaches your nervous system to shift from “go mode” to “rest mode,” helping you build healthier rest habits and get more restorative sleep. Today’s session includes a calming exhale-focused breath technique (proven to lower anxiety) and a short 5-minute Yoga Nidra body scan to give your system a taste of deep, healing rest.

How did today’s practice land for you? Feel free to share or ask anything in the classroom—I’m here to support.

Lección 2: Letting Go Of Rest Blockers - 10 Min Yoga Nidra

Today’s Yoga Nidra is slightly longer—around 10 minutes—as we begin to deepen the capacity to receive rest. You’ll be guided through calming breath awareness and a gentle body scan inspired by the teachings of Swami Saraswati. We’ll create a rest sanctuary, soften areas of tension, and begin letting go of rest-blocking emotions like guilt, inner pressure, or the urge to stay productive. Inviting a new sense of safety and ease.

What did this session bring up for you? Share your reflections or questions in the classroom.

Lección 3: How To Set An Intention (Sankalpa) That Comes True

Today we explore Sankalpa—your personal intention in Yoga Nidra. You’ll learn how to craft a safe and powerful intention that feels true to you, plus simple ways to check if it resonates in your body. The 15-minute practice includes calming breath, a full-body 61-point relaxation nidra inspired by the Himalayan tradition, and space to plant your Sankalpa with care.

You’ll also receive ready-to-use intentions that support well-being—perfect if you’re still discovering your own.

Any questions about your Sankalpa? I'm happy to reflect and answer in the classroom.

Lección 4: Re-Teaching The Nervous System To Downshift — 15 Min NSDR

Science meets stillness. Today you’ll learn how deep rest shifts your physiological state, activates the vagus nerve, lowers cortisol, improves sleep, boosts dopamine, and retrains your nervous system to downshift on demand–all while lying still. The guided practice is a restorative, science-backed protocol, Non-Sleep Deep Rest (NSDR), developed by neuroscientist Dr. Andrew Huberman.

What surprised you most in this session? Share your thoughts in the classroom—I read every comment!

Lección 5: Creating Your Ritual Of Rest – Best Night Of Sleep (With Music)

Today we bring it all together in a delicious 30-minute Yoga Nidra — your personal mini retreat. You’ll move through breath awareness, body sensing, your personal Sankalpa, and a new element: opposite sensations (light/heavy, warm/cool) to support emotional resilience and deep relaxation. This session is offered with soft background music to enhance your retreat experience. A beautiful way to wind down and prepare for your most restful night of sleep yet.

How did your rest ritual go today? I look forward to hearing what helped (or didn’t help) you drop in.

Lección 6: Creating Your Ritual Of Rest – Best Night Of Sleep (No Music)

Today we bring it all together in a delicious 30-minute Yoga Nidra — your personal mini retreat. You’ll move through breath awareness, body sensing, your personal Sankalpa, and a new element: opposite sensations (light/heavy, warm/cool) to support emotional resilience and deep relaxation. This session is offered without background music so you can create the rest ritual that feels best for you. A beautiful way to wind down and prepare for your most restful night of sleep yet.

Do you have a favorite ritual tip? Please share how you set up your meditation space in the classroom!