Five Rituals of Rest Inspired by Yoga Nidra

One of my favorite parts of the day is the evening unwind — when my partner and I turn off technology, light candles, and settle down on our yoga mats.

Sometimes we stretch for 10-15 minutes, sometimes we meditate in cozy silence, and sometimes we relax in yoga nidra. 

It has become a lovely ritual that we both look forward to at the end of our day. And it simply works. We both notice how quickly it helps us downshift the nervous system, disconnect from the digital, and reconnect with our bodies — and quietly, with each other too.

This nightly ritual, along with my Evening Unwind: A Ritual of Rest live sessions on Insight Timer, helps me drop into something so simple, so essential — and yet often the hardest thing to give ourselves: quality rest.

Not just the kind of sleep we slip into while watching Netflix in bed, but deep, nourishing rest — the kind that supports well-being, healing, and, as sports and peak performance coaches remind us, even success.

5 Rituals of Rest from the heart of my new course

I’m so excited to share that my new course, Yoga Nidra for Busy Minds, is now live on Insight Timer! It’s a 5-day journey into the Science and Art of deep rest, recovery, and nervous system nourishment.

If you’re looking for a simple way to rest more deeply — even on your busiest days — this is for you.

Specially for my blog readers, I’m sharing these 5 rituals straight from the course. You can think of them as micro-practices — just a few mindful moments that, over time, gently rewire how your body and mind relate to rest.

1. Gateway to Rest: Exhale-Focused Breathing

This is one of the fastest ways to calm the nervous system, according to Stanford studies. Try this before bed or anytime you're feeling tense:

• Two short inhales through the nose
• One long exhale through the mouth
• Do three rounds before bed or whenever you feel tense

Use this breathing visual to guide you:

Why this works?

A recent study by Stanford neuroscientists Dr. Balban, Andrew Huberman, and David Spiegel found that exhale-focused breathing was the most effective technique (compared to box breathing and inhale-focused breathing) for reducing anxiety.

2. Set a Rest Intention (Sankalpa)

Instead of pushing through… soften in.

Choose a simple, heartfelt intention that feels true to you, like:

• “I give myself permission to rest.”
• “I allow rest to do what is best for me now.”
• “I am safe to let go.”

It may seem subtle and minor, but trust me, over time, this intention helps your body feel safe enough to fully release, activating the vagus nerve, a state of self-healing and recovery.

3. Create Your Rest Nest

Set up your space in a way that invites and welcomes you into rest.

Make your rest space irresistible: use blankets, soft lighting, comfortable clothes, candles, or essential oils. Your ritual setup doesn’t need to be fancy; anything that makes you feel cozy and safe works.

I love lighting candles and smudging a sage stick as I settle on my meditation cushion— it cues my body that it’s time to slow down and let go of the day, inviting night in.

All of it sends a powerful message to your nervous system:
“You’re safe now. You can let go.”

4. Play a Nidra Track

Even 5 minutes of guided rest can shift your whole state.

That’s why I created Yoga Nidra for Busy Minds—to give you short, powerful practices that are easy to fit into your day. It works even when your mind is racing with thoughts and you are too wired from the day.

Try a taste of deep rest with Day 1 of my new course: it brings instant relief through calming breath and a 5-minute body scan. 

Instructions: Lie down, listen, and do nothing. Not a thing!

5. Anchor With the Senses

Rest becomes ritual when you engage your senses. After the meditation, give yourself more time to bask in the afterglow of the practice. Move slower, preferably toward the bedroom.

If you can resist the urge to check the phone, leave electronic devices for the night, and head straight to bed. Or do something relaxing to integrate the benefits from the practice: 

• Journal: for example, 3 minutes to make a list of 3 things that made you better today as a quick gratitude practice 
• Read a book
• Sip a warm tea
• Diffuse lavender or eucalyptus oil
• Put on relaxing ambient, lo-fi or downtempo music

Your body learns to associate these sensory cues with rest. Over time, just lighting the candle becomes a signal: It’s time to slow down.

Bonus Habit Hack: Set an Calarm to go to bed

This one isn’t in the course, but I saved it just for my readers.

I started setting an alarm for 9 pm or 9:30 pm— not to wake up, but to wind down. Calm + Alarm = Calarm.

When it went off, it was my cue to wrap up whatever I was doing — close the laptop, turn off the TV, make a cup of tea, and start getting ready for bed.

For once, I was using my phone in a way that actually supported rest — helping me create a good-for-me bedtime ritual and a more consistent sleep–wake routine.

Try it tonight. You might be surprised how something so small can help reset your rhythm and stop overthinking.

Want to go deeper?

Listen to the full Yoga Nidra for Busy Minds course on Insight Timer — and start building a rest habit that actually feels good.

Already love Yoga Nidra?

If this resonated with you, share it with a friend who could use a pause. Or try one ritual tonight and let me know how it goes — I’d love to hear what rest looks like for you.

Bless your rest,
Ollie @ Meditate Mate

Ollie is a California-based mindfulness meditation teacher with a globally inspired practice. Formerly an e-commerce executive, she founded Meditate Mate and co-founded Inward VR, a mindfulness technology startup. Her down-to-earth approach to mental and physical wellness combines meditation, weightlifting, yoga, and surfing.