Ready to begin or deepen your meditation practice? Join Dan Harris and world-class meditation teachers on the 10% with Dan Harris app here: https://app.danharris.com/membership This episode originally aired in December 2022 and is being re-released as part of Sleep Week on the 10% with Dan Harris app. Most of us want an escape route from the spinning, looping stories in our heads. Today's guest has some unusually practical suggestions — and they don't require a meditation cushion. Kelly Boys is a mindfulness trainer and coach who has designed and delivered programs at the UN, Google, and San Quentin State Prison. She is the author of The Blind Spot Effect and has a forthcoming book called Deep Rest, due in 2027. In this conversation, Kelly and Dan cover: - What yoga nidra actually is — and how a lying-down practice connects to some of the deepest insights in meditation - The relationship between yoga nidra and sleep: why you don't have to stay awake to benefit, and why some people use it exclusively to fall asleep - How yoga nidra and mindfulness meditation are more similar than different — and where they diverge - Three practices you can extract from yoga nidra and use immediately: feeling the backside of the body to drop out of spinning stories, building an inner resource for when life gets hard, and the opposites practice for getting unstuck - Parts work: what it is, how to do it in meditation, and why your recurring emotions have a message worth hearing - Core beliefs — the "blind spots" that drive behavior without your awareness — and how to start working with them - Why intention setting sounds cheesy and works anyway - Stream entry: Dan's very rough, very disclaimed attempt to name what Kelly experienced - Why the integration of meditative insight into daily life can take a decade Subscribe to watch more 10% Happier videos: https://www.youtube.com/tenpercenthappier Follow Dan Harris on Social Media: https://www.instagram.com/danharris/ https://www.tiktok.com/@danbharris https://www.facebook.com/DanHarrisABC https://twitter.com/danbharris https://www.linkedin.com/in/dan-harris-91ba5716b/ Timestamps: 0:00:00 Introduction: Sleep Week and getting out of your head 0:02:00 What is yoga nidra? The basics 0:03:00 The non-dual yoga tradition — and how it maps onto Buddhism 0:06:00 How we "hold the world together" — and what meditation reveals about that 0:09:00 The history of yoga nidra: from ancient texts to Swami Satyananda Saraswati 0:11:00 The relationship between yoga nidra and sleep 0:13:00 How to find and start a yoga nidra practice 0:14:00 The difference between mindfulness and yoga nidra 0:16:00 Why yoga nidra can be especially useful for trauma sensitivity 0:17:00 Non-sleep deep rest, the liminal state, and the conscious nap 0:20:00 Dan on integrating mindfulness and metta — and how it applies here 0:22:00 Practice 1: Feel the backside of your body to drop out of spinning stories 0:29:00 Parts work explained: what a "part" is and how to interact with one 0:33:00 The three levels: fused self, parts, and the awareness behind everything 0:34:00 Stream entry: Dan's tentative attempt at naming what Kelly experienced 0:39:00 Practice 2: Building an inner resource — safety and ease on demand 0:44:00 Practice 3: Opposites — a body-based way to get unstuck 0:47:00 Intention setting: why it sounds cheesy and why it works 0:51:00 The Blind Spot Effect — what it means and how to find your own 0:54:00 Working with core beliefs as they surface throughout the day 0:58:00 "That's shtick" — what it looks like when someone names your blind spot for you 1:00:00 How to find Kelly's yoga nidra practices and other teachers to explore #meditation #sleep #mindfulness