Preethaji teaches that sleep problems stem from depletion of three subtle body energies—ojas (immunity and strength), tejas (clarity and intellect), and prana (vitality)—which Yoga Nidra restores. She introduces the four states of consciousness (wakefulness, dream, dreamless sleep, and pure witness), explains why ancient yogis used Yoga Nidra as a restorative practice, and guides listeners through a 20-minute practice using visualization and breath work to relax the body while keeping the mind alert.
What Are the Four States of Consciousness?
Preethaji describes four states of being—called the four avasthas—that exist within reach of every human being. Yet most people do not fully experience all four. The first state is jagrata, wakefulness, but Preethaji notes that we are rarely fully awake. Instead, most of us drift through waking life lost in daydreams driven by cravings, or in daymares (waking anxieties) driven by fear.
The second state is Swapna, the dream state. This is not merely the mind replaying incomplete experiences from the day or manifesting deeper fears. During dreams, consciousness can access other realms, and the dreaming mind often opens to intuitive solutions that eluded the waking mind. However, for most people, dreams remain fragmented reflections of unfinished daytime experiences or expressions of unresolved anxieties.
The third state is Nidra, dreamless deep sleep—the state where the body restores itself and consciousness withdraws into unknowing. This is the state most disrupted by modern sleep problems.
The fourth state is Turiya, the state of pure witness, pure existence that permeates wakefulness, dreams, and dreamless sleep alike. This is the transcendent state of consciousness. Preethaji references annual Calm Enlightenment Festival gatherings where advanced seekers enter Turiya—a state where consciousness becomes aware of itself and awareness knows all things. This is the enlightened state of consciousness.
Why Does Sleep Loss Deplete Your Body's Energy?
One of the defining diseases of modern times is sleep dysfunction. When sleep is troubled, Preethaji explains, it directly affects three subtle energies of the body.
Ojas (the subtle essence of immunity and strength) is depleted by sleeplessness. Without proper sleep, the body's capacity to fight infection, maintain vitality, and generate natural resilience weakens.
Tejas (brilliance and intellectual capacity) diminishes with sleep loss. Your clarity of mind, ability to think sharply, and capacity for focused work all depend on adequate sleep recovering this subtle energy.
Prana (life force and vitality) is blocked when sleep is insufficient. You feel drained, unmotivated, and unable to access the energy needed for work, creativity, or engagement with life.
Preethaji emphasizes that these three subtle energies are not abstract concepts—they are directly tied to measurable bodily functions: immune strength, mental clarity, and physical energy. Sleep deprivation, therefore, is not merely a matter of feeling tired; it systematically undermines these foundational systems.
What Is Yoga Nidra and How Did Ancient Yogis Use It?
Yoga Nidra, or "mystic sleep," is an ancient yogic practice designed to provide the restorative benefits of deep sleep in a much shorter timeframe. According to Preethaji, yogis of antiquity used Yoga Nidra for half an hour to one hour and received the equivalent restorative effect of five to six hours of ordinary sleep. This allowed them to continue rigorous spiritual and physical practices even when traditional sleep was limited.
Preethaji cites historical parallels: even Leonardo da Vinci, one of history's greatest creative minds, is believed to have practiced Yoga Nidra regularly during the height of his creative career. The practice enlivens all three subtle energies—ojas, tejas, and prana—simultaneously.
Critically, Preethaji warns that Yoga Nidra is not a replacement for solid, ordinary sleep. All humans require regular restorative sleep. Rather, Yoga Nidra is a corrective tool: it can help reset and regulate sleep patterns that have become disrupted, and it can accelerate healing of the body by restoring the three subtle energies even while ordinary sleep returns to normal.
How Do You Practice Yoga Nidra?
Preethaji guides practitioners through a systematic Yoga Nidra session using visualization, breath awareness, and body scanning. Here are the core steps of the practice as she teaches it:
- Prepare the space and body: Find a quiet place where you can lie on your back in shavasana (corpse pose). Ensure your clothing and posture are comfortable, and close your eyes.
- Establish the breath: Breathe slowly and deeply in a rhythmic fashion. Let the breath be smooth, with no pauses or noise. Place your left palm on your abdomen and feel it rise and fall gently with each diaphragmatic breath.
- Set an intention: Hold a clear intention that your body remains calm and still while your mind stays alert and awake. This dual awareness—relaxed body, conscious mind—is the essence of Yoga Nidra and distinguishes it from ordinary sleep.
- Begin with the eyebrow center: Move your attention to the center of your eyebrows. Visualize or feel a bright star there. Take a deep breath and feel the light and energy of the star slowly spread around and relax your crown, forehead, eyes, cheeks, nose, lips, and chin. Feel this sense of ease gradually extend to your neck, throat, and shoulders.
- Move to the heart center: Shift attention to the center of the chest and visualize a brightly glowing star there. As you breathe deeply, see the star pulsate and spread its light and energy. Feel your chest, navel region, abdomen, hips, and lower abdomen all bathed in starlight, becoming completely relaxed.
- Expand to the whole body: Finally, visualize your entire body as a starlit night sky with brightly glowing stars. Feel your whole body being bathed in their light and energy. Breathe slowly and settle into a deep sense of relaxation, comfort, and ease throughout your body.
- Close and return: When ready, slowly open your eyes and return to ordinary waking consciousness, bringing the calm and restoration with you.
The practice uses two key mechanisms: visualization (imagining bright stars of light) and progressive body awareness (systematically moving attention from one region to the next). This combination keeps the mind engaged and conscious while the body progressively relaxes, creating the unique state that Yoga Nidra is designed to produce.
Why Does Visualization of Light Matter in Yoga Nidra?
Preethaji's choice to use visualization of bright, glowing stars is not arbitrary. In yogic theory, light represents the presence of prana and the subtle energies themselves. By visualizing light spreading from the eyebrow center (associated with intuition and higher awareness) to the heart center (associated with feeling and embodied presence), the practitioner directs attention and energy through key centers of the body. The visualization keeps the mind focused and prevents it from drifting into ordinary sleep or distraction, while simultaneously signaling to the nervous system that it is safe to relax.
Where to Go From Here
If you struggle with sleep, begin by practicing Yoga Nidra once or twice per week for 20–30 minutes. Allow at least 2–4 weeks before expecting significant changes to your sleep pattern. Track how your sleep quality, daytime energy, mental clarity, and sense of calm shift. Keep your ordinary sleep routine intact; Yoga Nidra augments rather than replaces it. If sleep problems persist beyond 4–6 weeks of regular practice, consult a health care provider, as underlying medical or psychological factors may need attention. For deeper study of the four states of consciousness and their relationship to meditation and enlightenment, explore teachings on Advaita Vedanta or other non-dual traditions that elaborate on the theory of the avasthas.
