Healing begins with curiosity and discovering what best supports YOU on your unique journey.
The HEAL YOU newsletter is dedicated to helping you heal chronic stress, trauma, and nervous system dysregulation, with a special focus on the lasting impact of loving someone struggling with addiction.
Welcome to this research informed newsletter to deepen your understanding of various healing modalities and discover what resonates most with you (this is a no AI zone, evidence-informed research only!!).
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Making My First "Nest"
I was home, in the odd little side room at the time, a used to be garage that was turned into extra living quarters. The lights were dim, though it was late afternoon in the middle of winter, so light was still peeking through the windows. The family had left for some errands, I was alone in the space for the moment. Per the instructions sent out prior to the meeting, I had gathered blankets and pillows from the nearby couches. Nervously, yet with welcomed anticipation, I joined the Zoom link, it was time to join the live call for my first ever yoga nidra experience.
Right away I found enjoyment in the simplicity of the instructions echoing from gentle voice on the screen âFind a comfortable position for this practice, laying down or sitting up, whatever you prefer. Create as much comfort for yourself as possible, like settling into a nest or cocoon of blankets, cushions, and pillows that support every part of your body. If desired, support darkness into your practice by laying a cloth, blanket or eye pillow over your eyes.â
âHmm,â I thought to myself, "this is sounding pretty epic right now, Iâm just gonna make a cozy nest, pillow under the knees, pillow under the head, one, no, Iâll do two blankets covering my body and a dish towel to cover the eyesâŚ..dang, Iâm starting to get really comfortable.â As the instructions slowly proceeded, startling thoughts begin to flood my pathways, âwhat if someone comes home and sees me, what if I fall asleep, what if I do it wrong, what ifâŚ..â And before I could spiral into deep uncertainty and anxiety about this new practice, the instructor began to reassure my spinning thoughts. âAs you get settled, remember, there is no right or wrong way to practice yoga nidra. If your body needs to sleep, it will. If you get distracted midway through and need to take a pause, itâs not a problem, rejoin when you can. If your thoughts shift and you find yourself along some narrative, or going over a to-do list, cool, just return to the meditation when you become aware of the shift. Again, there is no perfect way, just you being here, practicing deep rest, is a huge gift to your system, you will take with you what you need.â
And just like that, I fell in love with this thing called yoga nidra, or often referred to as âyogic sleep.â The simple rules, ease of access, and gentleness of the practice kept me returning often to yoga nidra. There was no need to perform, I could just rest and increase awareness throughout my body, focus on my breath and set an intention. And afterwards, I seemed to always feel rejuvenated and deeply rested.
After practicing yoga nidra throughout various seasons of my life, I eventually took more in-depth courses that explained the history and science, and taught me to guide others through the practices. One instructor, Kristi Kuttner, explained yoga nidra as âthe state of relaxation reached by turning inwards, away from outer experiences.â Or, as explained in the Yoga Nidra text by Swami Satyananda Saraswati, yoga nidra is âA state of profound psychophysiological relaxation and metabolic rest in which a fundamental release and readjustment in the controlling mechanisms of the autonomic nervous system appear to occur.â
So, What Does That Even Mean?
Yoga nidra is a guided practice that promotes relaxation.
Although the early ancient Indian texts do not reference yoga nidra to a certain yoga discipline, the practice was documented and standardized by Swami Satyananda Sarawati at the Bihar School or Yoga in 1976 and is a practice that centers on the deliberate withdrawal of sensory awareness from external stimuli (Ghai, 2026). And how is this done, or what does this experience mean in practice?
Withdrawal of the senses is typically obtained through rotation of awareness through the body, accompanied with breathing exercises and visulisations, with variations of the exact format differing greatly between practitioners and schools of yoga nidra. This allows participants to progressively detach from bodily sensations and focus inward (Ghai, 2026).
Another element of Yoga Nidra is the sankalpa, a Sanskrit term meaning resolution or seed, and involves the practice of repeating a simple positive statement at the beginning, middle and end of the mediation practice. For example, âI am calm and relaxed.â âI rest with ease.â âI am open to softening every part of my bodyâ. This mental repetition is similar to autosuggestion or selfâ affirmation, and it can be particularly effective when performed in a relaxed state (Satyananda 2009). Through the repetition of positive affirmations, the mind learns to adopt new patterns, which can be seen as a reactive form of selfâ regulation (Myga et al. 2022).
What happens during the practice?
There are several styles and schools that teach various formats of yoga nidra, so here is what you can expect to be similar in most practices:
1) Lay down in your comfy nest, body fully supported by cushions, blankets, etc.
2) Set an intention, or sankalpa, which is a postive statement.
3) Guide leads you through a meditative body scan style of practice that leads your awareness systematically through different parts of the body.
4) Often there is a visulization to support relaxation.
5) Return to intention as the session comes to a close.
6) Come back to awareness and the present moment.
And what is so special about this practice?
Yoga Nidra, has gained attention for its effects on psychological wellâbeing and more recently for its potential physiological benefits, including its influence on cortisol levels (Moszeik, 2025). Recent research suggests that Yoga Nidra can support emotional regulation, stress reduction, and sleep improvement, enhancing mental, physical, and emotional relaxation, potentially compensating for lack of sleep (Moszeik, 2025).
Anything that supports emotional regulation in my world is a HUGE win. When loving those that struggle with addiction, chaos and uncertainty become the normal. Anger, resentment, increased frustration, disappointment and confusion can take over in a hurry. Emotional regulation during the uncertainty supports the ability to respond from a place of compassion, instead of dehumanizing through my anger and dissapointment. Even if you donât have loved ones that struggle with addiction, each of us must navigate very big challenges, situations and experiences that sometimes escalate emotions quickly.
The research shows that Yoga Nidra can increase cortical activity and improve control over the limbic system, leading to increased selfâawareness and reduced emotional excitability (Moszeik, 2025). Increased self-awareness supports the ability to distance yourself from emotions and evaluate what is happening, playing more of an observer role to the emotions as they occur, instated of getting âhijackedâ from emotions.
Yoga Nidra vs. NSDR (non-sleep deep rest)
While we are talking about Yoga nidra, it seems only fitting to discuss NSDR as well. Dr. Andrew Huberman was the first to coin the term non-sleep deep rest. The definition from his website explains NSDR as âa powerful practice that guides your brain and body into a state of deep relaxation without falling asleep.â On the bottom part of the website, in the recently asked questions, it specifically answered the question, âWhat is the difference between NSDR and yoga nidra?â According to the Huberman Lab website, All NSDR practices involve listening to an audio script that guides you through a body scan and intentional deep breathing. Yoga nidra is a more specific form of NSDR that incorporates yogic or âmysticalâ language and may involve intention-setting at the beginning of the session.
Non-sleep deep rest (NSDR), a brief guided relaxation technique involving slow breathing and sequential body awareness, has recently been proposed as a practical rest strategy (Boukhris,2026).
In essence, NSDR is very similar to yoga nidra, though it normally does not incorporate the intention setting, nor visulizations. NSDR stems from yoga nidra, though the language and tone of the practice are vastly different. A single 10-min NSDR session was associated with consistent improvements in perceptual outcomes, including reduced sleepiness, fatigue and stress (Boukhris,2026).
I often refer clients to both of these, very accessible modalities, yoga nidra and/or NSDR. When they find themselves struggling with insomnia, perpetual increased stress, lack of focus, chronic pain, difficulty relaxating, etc, I encourage them to try both forms and find the one that resonates best. The overall feedback is that both forms are easier to access than other meditation styles. And, because we are each so different, some people resonate with the yoga nidra language and style, while other will resonate with the NDSR approach. AND, AND, ANDâŚ..each teacher/guide will have a different approach, voice or tones cadence, commentary, it's important to try them and find what resonates for you.
Again, try several different practitioners to find what works for you. Youtube has many practitioners you can try.
For me, Iâm a yoga nidra girl (maybe not a surprise). Though I love the research that has stemmed from NSDR that helps support the ancient practice, I love the inclusion of the intention,I find the approach is often softer, with more gentle and calming effect overall. I adore that the practice is ancient, and various cultures throughout the world use this to support stress reduction through deep relaxation. And really, thatâs why I practice these modalities that I share, to increase awareness within habitual patterns, and find ways to rewire the brain. Below are some links to my favorite yoga nidra practitioner on YouTube, Ally Boothroyd and a non-sleep deep rest clip from Andrew Huberman.
Does this modality, proven to reduce stress, increase focus and support relaxation sound intresting, has it sparked curiosity?
If so, I wonder which language will resonates most with you, Yoga Nidra or NSDR?
Let me know what you think, what are you more likely to try yoga nidra or NSDR? Or, if youâve already practiced these modalities, what do you prefer?
AND, again and always, thanks for being here. Thanks for embarking on your own healing and. It is the most brave work you can do, and we are all better off when we are all showing up and working on the hard stuff. Keep healing YOU!
Sending so much light and love,
Heidi
Website to access all the happnenings ---> lifenflow.com
1) DIY: FREE 40 day Somatic Practice ---> LINK HERE
2) DIY: Year of Somatic Daily Practice Library with Workbook ---> LINK HERE
3) Individual Somatic Therapy ---> Space Opening Soon!
Private 1:1 therapy sessions offering personalized support through compassionate, trauma-informed care, somatic practices, and mindful exploration to help you reconnect with yourself, gain clarity, and cultivate meaning (ONLY in person and online for clients within Wyoming).
4) Retreats ---> LINK HERE
Immersive Somatic and Breathwork experiences designed to reconnect you with your body, regulate your nervous system, and cultivate healing through breath, movement, mindfulness, and embodied awareness. All are welcome!
SUBMERGE Alaska 2026 - Registration CLOSED!! If this retreat sparked intrest for a future time, please let us know! We are planning upcoming retreats now and love your feedback!
SUBMERGE Tulum 2027 - Registration open!! --->LINK HERE
ONLINE MEETINGS:
1) The Heart of Recovery -
A weekly meeting that joins Buddhist meditation and spiritual step work, in order to connect to and engage in a commitment to recovery from addiction, and the everyday addictive behaviors and patterns in our lives. Anyone is invited to participate. Learn more here.
2) Al-Anon Meetings -
Al-Anon is a mutual support group for those that live around addiction. Anyone who's lives have been affected by another personâs addiction is welcome. Online electronic meeting information found here.
ADDITIONAL SUPPORT:
1) Podcast: HOPESTREAM - Hopestream Community⢠is the not-for-profit destination for support, education and resources for parents of teens and young adults struggling with substance misuse and mental health challenges.
2) Website: SAMHSA - Substance Abuse and Mental Health Services Administraion -Resource for Families coping with mental health and substance abuse disorders.
3) Website: RECOVERY RESEARCH INSTITUTE - A Guide for family members.
4) Books: Titles that might help you understand addiction and various forms of healing modalities:
Codependent No More - Melody Beattie
In The Realm of Hungry Ghosts - Gabor Mate, M.D.
You Can Heal Your Life - Louise Hay
The Untethered Soul - Micheal Singer
The Body Keeps the Score - Bessel Van Der Kolk, M.D.
What Happened to You - Bruce D, Perry , M.D. Ph.D.
The Dance of Anger - Harriet G. Lerner, Ph.D.
A Monks Guide to Happiness - Gelong Thubten
SOURCES USED:
1) Boukhris, O., Suppiah, H., Kerkeni, M., Holt, A., & Driller, M. (2026). Time course of perceptual, cognitive, physical and physiological responses to a single nonâsleep deep rest session in physically active young adults. Applied PsychologyâŻ: Health and Well-Being, 18(4), e70180-n/a. https://doi.org/10.1111/aphw.70180
2) Ghai, S., Odyniec, P., & Ghai, I. (2026). Effects of Yoga Nidra on Stress, Anxiety, and Depression: A Systematic Review and MetaâAnalysis. Annals of the New York Academy of Sciences, 1556(1), e70149. https://doi.org/10.1111/nyas.70149
3) Moszeik, E. N., Rohleder, N., & Renner, K. (2025). The Effects of an Online Yoga Nidra Meditation on Subjective WellâBeing and Diurnal Salivary Cortisol: A Randomised Controlled Trial. Stress and Health, 41(3), e70049-n/a. https://doi.org/10.1002/smi.70049
4) Boukhris, O., Suppiah, H., Kerkeni, M., Holt, A., & Driller, M. (2026). Time course of perceptual, cognitive, physical and physiological responses to a single nonâsleep deep rest session in physically active young adults. Applied PsychologyâŻ: Health and Well-Being, 18(4), e70180-n/a. https://doi.org/10.1111/aphw.70180
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