> For the complete documentation index, see [llms.txt](https://knowledge.theholisticcare.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://knowledge.theholisticcare.com/knowledge/stillness-library/deep-relaxation.md). # Deep Relaxation How to choose body scans, progressive relaxation, Yoga Nidra, and rest-oriented practices. Deep-relaxation practices are useful when the main need is to reduce physical effort, settle the body, or transition toward rest. They can include: * body scan * progressive muscle relaxation * guided imagery * breath awareness * Yoga Nidra * non-sleep deep rest-style guidance ## Choose by level of alertness ### If you want to remain awake Use a shorter body scan or guided relaxation with a clear ending. ### If you are preparing for sleep Choose a slower practice designed for bedtime or deep rest. ### If you feel physically tense Progressive relaxation or body-based awareness may be more direct than a highly cognitive meditation. ## Rest is not a performance You do not need to “relax correctly.” Sometimes the body settles quickly. Sometimes the first thing you notice is how tense or tired you actually are. Both are valid observations. ## Deep rest is not a replacement for sleep Yoga Nidra and related practices may feel restorative, but they should not be presented as substitutes for the biological need for sleep. ## When inward attention feels uncomfortable Switch to external grounding, gentle movement, or a shorter practice. Deep relaxation should not require someone to remain with overwhelming sensations. [Browse rest-oriented practices](https://www.theholisticcare.com/stillness-library) ## Related guidance * [Stillness Library](https://knowledge.theholisticcare.com/knowledge/stillness-library) * [Confidence & Self-Worth](https://knowledge.theholisticcare.com/knowledge/stillness-library/confidence-and-self-worth) * [Nondual Awareness](https://knowledge.theholisticcare.com/knowledge/stillness-library/nondual-awareness) --- # Agent Instructions This documentation is published with GitBook. GitBook is the documentation platform designed so that both humans and AI agents can read, navigate, and reason over technical content effectively. Learn more at gitbook.com. ## Querying This Documentation If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question. Perform an HTTP GET request on the current page URL with the `ask` query parameter, and the optional `goal` query parameter: ``` GET https://knowledge.theholisticcare.com/knowledge/stillness-library/deep-relaxation.md?ask=&goal= ``` `ask` is the immediate question: it should be specific, self-contained, and written in natural language. `goal` is optional and describes the broader end goal you are ultimately trying to accomplish on behalf of the user. GitBook uses it to tailor the answer towards what is most useful for that goal. The response will contain a direct answer to the question and relevant excerpts and sources from the documentation. Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.