Ally Boothroyd
@SarovaraYoga · 394 k subscribers
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7 Days of Deep Rest: Yoga Nidra Challenge
One guided yoga nidra a day with Ally Boothroyd — from a 15-minute reset to deep, insomnia-free sleep in a week.
📅 7 days🎯 12 missions🎬 5 videos by Ally Boothroyd✨ Free
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You don't need more willpower, you need real rest. In 7 days you'll build a daily yoga nidra (NSDR) practice with Ally Boothroyd, starting with just 15 minutes and working up to 30 minutes of deep, nervous-system-level rest — finishing with a nidra designed to carry you into sleep. Each day: one guided session plus one small, concrete mission. By the end, you'll know exactly which practice to reach for when you're wired, exhausted, or wide awake at 2 a.m.
Your week at a glance
- Day 1🎬 Do your first 15-minute yoga nidra · ✍️ Rate your rest and claim your daily window
- Day 2🎬 Reset your nervous system in 20 minutes · 📓 Open your rest log
- Day 3✅ Build your nidra nest · 🎬 Take an NSDR break in the middle of your day
- Day 4🎬 Go deeper: your first 30-minute session · 🔁 Log today's session while it's fresh
- Day 5✍️ Find your rest formula in the log
- Day 6✅ Set up tonight's wind-down · 🎬 Tonight: let the sleep nidra take you down
- Day 7🎯 Final challenge: make deep rest non-negotiable
Day by day, in detail
Day 1🎬 ✍️ Do your first 15-minute yoga nidra +1 mission⌄
✍️ Rate your rest and claim your daily window
✍️ Right after the session, take 3 minutes. How rested did you feel BEFORE pressing play, from 1 to 10? And after? Ally's practice moves between opposites — heaviness and lightness, tension and release. Which opposite did you feel most clearly in your body? Then lock in your commitment: pick the exact time and place for your nidra each day this week.
Day 2🎬 📓 Reset your nervous system in 20 minutes +1 mission⌄
🎬 Reset your nervous system in 20 minutes
📓 Open your rest log
📓 This log is your evidence file for the week. After every session — starting with today's nervous-system reset — take 2 minutes to record how it went. You're training your brain to notice the shift from wired to rested, and by day 5 the pattern will tell you exactly which practice works best for you.
Day 3✅ 🎬 Build your nidra nest +1 mission⌄
✅ Build your nidra nest
- I picked one spot where I can lie down undisturbed for 20-30 minutes
- I set up comfort: blanket, pillow under my knees or head, warm enough to be still
- I put my phone on Do Not Disturb and told anyone at home not to interrupt me
- I queued up today's session with headphones ready, so starting takes zero effort
🎬 Take an NSDR break in the middle of your day
Day 4🎬 🔁 Go deeper: your first 30-minute session +1 mission⌄
🎬 Go deeper: your first 30-minute session
🔁 Log today's session while it's fresh
🔁 I did today's yoga nidra in my nest and logged how I felt before and after, within 5 minutes of finishing
Day 5✍️ Find your rest formula in the log⌄
✍️ Find your rest formula in the log
✍️ Read back through your rest log from days 2-4. Which session shifted you the most: the 15-minute opposites practice, the nervous-system reset, the midday NSDR, or the 30-minute deep rest? Compare your before/after numbers with day 1. Then write your personal rest formula: which practice, at what time of day, for which situation. Today, repeat your favorite session from the week.
Day 6✅ 🎬 Set up tonight's wind-down +1 mission⌄
✅ Set up tonight's wind-down
- I chose my lights-out time for tonight and worked backwards from it
- Screens off (or on night mode) at least 30 minutes before bed
- Bedroom ready: dark, cool, phone charging out of reach or face down on silent
- Tonight's sleep nidra queued so I can press play from bed without looking at anything else
🎬 Tonight: let the sleep nidra take you down
Day 7🎯 Final challenge: make deep rest non-negotiable⌄
🎯 Final challenge: make deep rest non-negotiable
🎯 Design your rest ritual for the next 30 days and do day one of it right now.
First, check in: how did you sleep after last night's nidra, and how do the numbers in your rest log compare to day 1? That's your proof that rest is a skill — and you've been training it. Now make it stick: write your rest ritual in one line (which practice, what time, how many days a week), put the first three sessions in your calendar, and do today's session before the day gets loud. Then leave your proof: your day-1 vs day-7 rest scores and the one session you'll keep coming back to. Your nervous system will thank you every single day. 🌙
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