Rest can be learned. Prana Nidra is the practice that teaches it: you lie down, close your eyes, and a voice guides you, for about twenty minutes, into deep rest with the mind awake.
Andrei Ram has taught it around the world for twenty years. Now you can learn it at home, with his book and his five guided audios.
You can sleep eight hours and wake up with an exhausted body.
There is an emotional, energetic, and mental exhaustion that more hours of sleep or a vacation won't cure. When there's only energy left for obligations, enjoyment, creativity, and wonder go on hold.
Nobody taught us how to rest. That's why we wrote this book.
"It's like carrying a heavy suitcase for years until you grow used to its weight and forget you're carrying it, but the exhaustion is still there."
A young entrepreneur, in one of the stories gathered in the book
The practice
Concentrated rest, with consciousness awake.
Prana Nidra works with the breath, attention, and prana, the vital energy, to enter deep rest without leaving the floor.
From the outside it looks like yoga nidra or a nap, but it is something else: the body rests while consciousness emerges and intensifies. Prana nidra does not replace sleep and is not a medical treatment. It is a way of resting that you learn and practice.
20 minutesis roughly how long a guided practice lasts. It fits into a break in your day.
Lying downon your back, eyes closed. No poses, no physical effort.
No experienceneeded in yoga or meditation. The voice guides you.
The book
The Art of Conscious Rest
Andrei Ram first encountered this practice in 2002, in a class with his teacher Sri Dharma Mittra. Twenty years later, together with the writer Jorge Caraballo, he tells where the practice comes from, why sleep doesn't always restore us, and how to do it, step by step.
Between chapters, people who already practice it speak: a mother, an entrepreneur, an artist.
147 pages · PDF · Design and illustrations by Sandra Méndez · Translated by Dick Cluster
With a prologue by Jorge Caraballo, an introduction, frequently asked questions, and an epilogue.
The audios
Five practices guided by Andrei.
You lie down, press play, and follow his voice over the soft, continuous sound of a tanpura, a string instrument that helps you enter states of intense attention and contemplation. Each audio is a complete practice.
1Basic Prana NidraThe practice all the others grow from. If you're starting, start here.17 min
2Tara Prana NidraFor when you're beginning something, or feeling stuck.15 min
3Unification Prana NidraTo gather yourself after scattered days.23 min
4Healing Prana NidraBrings attention and prana to a specific part of the body.23 min
5Kriya Prana NidraThe bridge into meditation.19 min
They also include an opening, an introduction, and a short talk on set and setting. MP3 files for offline listening.
Leave your name and email and we open the full basic practice guided by Andrei, plus the first 26 pages of the book, right here. Find a quiet spot, lie down, and press play.
Basic Prana Nidra
Guided by Andrei Ram · 17 min
The first 26 pages
Jorge Caraballo's prologue and Andrei's full introduction · PDF
Digital products in English, with instant download. They don't include the printed book. Prices include taxes.
People who already practice it
Five voices from the book.
Between chapters, five practitioners tell what has changed in their lives with prana nidra. These are their words.
"I think I can count the days I haven't done it since he guided me through the first one three years ago, and I'm not exaggerating when I say it is one of the defining practices of my life."
Juan, vice president at a Latin American bank
"These not only helped me rest, but allowed me to return to my body. I could feel the pain, the sadness, the rage, but I did not let my distress stagnate; I let it out one exhalation at a time."
Juliana, interior designer
"I no longer have to work as much as I used to. I get a lot more done, I'm more effective. Things flow; I don't have to push them."
Rodrigo, business consultant
"Of all the tools I know, prana nidra is the one that works best for me, especially when I have little time. It is my lifeline in the middle of my ocean of responsibilities."
Andrea, yoga teacher and entrepreneur
"It's like carrying a heavy suitcase for years until you grow used to its weight and forget you're carrying it, but the exhaustion is still there."
A young entrepreneur, in the chapter "The Thousand Faces of Exhaustion"
Who transmits the practice
Andrei Ram
A Master of Integral Yoga and direct disciple of Sri Dharma Mittra, he has spent more than twenty years leading retreats, practices, and teacher trainings around the world, with yoga understood as a path of service and self-realization.
Andrei received prana nidra from the tradition, has practiced it for two decades, and shares it as he has lived it. He wrote the book with Jorge Caraballo Cordovez, a writer, a student of Andrei's, and a prana nidra practitioner for seven years.
In the spring of 2026, what had started as a collaboration between two friends became a crowdfunding campaign. 575 people from around the world backed the book before it existed. Their names are in its final pages.
Print edition
The paper book is on its way.
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Before you buy
Questions?
What you get, how it arrives, how to recover a download, what happens if you fall asleep or sleep badly: it's all answered in the FAQ.
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Prana Nidra
Where this book comes from