Overview & Traditional Lineage
Yogic Sleep, Short Form (Yoga Nidra) is a classical relaxation rooted in Yoga Nidra lineage — intention, rotation, breath count, return. The classical four-stage form — intention, rotation, breath count, return. Done lying down, at the edge of sleep without crossing into it.
Primary Goals: Sleep, Anxiety, Recovery. Themes: Insomnia, Burnout.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Lie on your back and get comfortable enough that you will not need to move. | 20s |
| 0:29 | The rule of this practice is one thing only: try to stay awake. Not alert. Awake. | 20s |
| 1:00 | Bring to mind one short intention. Something plainly true that you would like more of. Say it inwardly three times. | 40s |
| 1:52 | Now let it go. It has been planted and does not need attention. | 25s |
| 2:25 | Bring attention to the right hand. The thumb, each finger, the palm, the wrist, the arm, the shoulder. | 14s |
| 2:51 | The right side of the body, down to the right foot and the right big toe. | 14s |
| 3:15 | The left hand. The thumb, each finger, the palm, the wrist, the arm, the shoulder. | 14s |
| 3:38 | The left side of the body, down to the left foot and the left big toe. | 14s |
| 4:02 | The whole back. The whole front. The head and the face. | 20s |
| 4:29 | The whole body at once. | 45s |
| 5:18 | Now the breath. Count backwards from twenty-seven, one number per out-breath. | 30s |
| 5:55 | If you lose the count, begin again at twenty-seven. Losing it is expected. | 120s |
| 8:03 | Let the counting stop. Rest in whatever this is. | 120s |
| 10:08 | Bring the intention back once, in the same words. | 30s |
| 10:44 | Feel the floor, the room, the sounds outside. Move slowly when you move. | 30s |
Contraindications & Guidance
- Sustained inward attention can be destabilising for people with PTSD or dissociative symptoms. Stop if it becomes uncomfortable rather than pushing through.
