NSDR stands for Non-Sleep Deep Rest — a guided practice of deep relaxation while staying awake, drawn largely from Yoga Nidra. You lie down and follow a voice through settling, a body rotation, and deep rest. The 10-minute NSDR session guides it.

Is NSDR the same as yoga nidra?

They're closely related — NSDR is a modern, secular term for the same kind of guided deep-rest practice that Yoga Nidra describes. Our NSDR session uses the Yoga-Nidra-style body rotation.

Does a body scan help you sleep?

For many people, yes — a slow body scan lowers arousal at bedtime, which makes it easier to drift off. The Pre-sleep body scan is biased toward release with no wake-up at the end, so you can fall asleep.

How long should I meditate?

Whatever you have — three minutes still helps, and the sessions here run from 3 to 15 minutes. Short and regular beats long and rare for most people.

Workouts & Recovery · Recovery

Meditation & NSDR

Free, guided meditation and NSDR — a calm voice, long stretches of silence, and soft chimes. No video to watch, no account, no streak: press play, lie down, and let it carry you. It's the link to reach for when you're wired-but-tired, can't switch off at night, or have three minutes before something hard. Voice is on by default, because a body scan you have to keep reading defeats the point.

Want a quick win? Press start on the right — or browse the full library below.

The session library

Every session opens with a calm voice and a press-play start. Wired but tired? The 10-minute NSDR. Can't sleep? The Pre-sleep body scan. Three minutes before something hard? The 3-minute calm. There's a length for each moment.

Calm

Slow down, breathe, and settle the mind

Press play, lie down

There's nothing to learn here and nothing to keep up. A calm voice leads each step, the silences do the work, and a soft chime tells you when you're done. The whole point lands in a single sitting — you feel rested. Bookmark it as the link you open when you're fried; there's no day two, no badge, no nag.

Meditation and NSDR are relaxation practices, not medical or psychiatric treatment. Don't do them while driving or operating machinery — they're designed to make you drowsy. If body-focused stillness brings up anxiety rather than calm, ease out and switch to a paced breathing exercise instead.

Frequently asked questions

What is NSDR?: NSDR stands for Non-Sleep Deep Rest — a guided practice of deep relaxation while staying awake, drawn largely from Yoga Nidra. You lie down and follow a voice through settling, a body rotation, and deep rest. The 10-minute NSDR session guides it.
Is NSDR the same as yoga nidra?: They're closely related — NSDR is a modern, secular term for the same kind of guided deep-rest practice that Yoga Nidra describes. Our NSDR session uses the Yoga-Nidra-style body rotation.
Does a body scan help you sleep?: For many people, yes — a slow body scan lowers arousal at bedtime, which makes it easier to drift off. The Pre-sleep body scan is biased toward release with no wake-up at the end, so you can fall asleep.
How long should I meditate?: Whatever you have — three minutes still helps, and the sessions here run from 3 to 15 minutes. Short and regular beats long and rare for most people.

Related calculators

Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.