Overview & Traditional Lineage
Yogic Sleep, Full Form (Yoga Nidra) is a classical relaxation rooted in Yoga Nidra lineage — the full form with sankalpa, rotation, opposites and visualisation. The complete form: intention, body rotation, breath, opposite sensations, brief imagery, and the intention again. The deepest rest in the library.
Primary Goals: Sleep, Anxiety, Recovery. Themes: Insomnia, Burnout, Deep-Rest.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Lie on your back. A pillow under the knees if the lower back asks for one. Get it right now, because you will not move again. | 25s |
| 0:41 | The only instruction is to stay awake. Not alert — awake. | 25s |
| 1:13 | Bring to mind a short intention. Present tense, positive, plainly true. Say it inwardly three times. | 45s |
| 2:08 | Now let it go completely. | 30s |
| 2:42 | Awareness to the right hand thumb, second finger, third, fourth, fifth. Palm. Back of the hand. Wrist. Elbow. Shoulder. | 16s |
| 3:10 | Right armpit, right waist, right hip, thigh, knee, calf, ankle, heel, sole, right big toe. | 16s |
| 3:35 | Left hand thumb, second finger, third, fourth, fifth. Palm. Back of the hand. Wrist. Elbow. Shoulder. | 16s |
| 4:01 | Left armpit, left waist, left hip, thigh, knee, calf, ankle, heel, sole, left big toe. | 16s |
| 4:27 | The back of the body. Right shoulder blade, left shoulder blade, the whole spine, the buttocks, the backs of both legs. | 18s |
| 4:58 | The front. The forehead, both eyebrows, the space between them, both eyelids, both cheeks, the lips, the chin, the throat, the chest, the navel. | 20s |
| 5:33 | The whole body at once. Every part you have just visited. | 60s |
| 6:40 | Now the breath. Count backwards from twenty-seven, one number for each breath out. | 40s |
| 7:28 | If you lose it, begin again at twenty-seven. | 150s |
| 10:03 | Let the counting go. Now feel heaviness — the whole body heavy, sinking. | 60s |
| 11:12 | And now lightness. The whole body light, floating, barely touching the floor. | 60s |
| 12:19 | Both at once, if you can. Heavy and light together. | 60s |
| 13:25 | Now an image, held loosely: a still lake at dusk, holding the whole sky. | 75s |
| 14:49 | Let the image go. Bring the intention back, in the same words as before. | 45s |
| 15:43 | Feel the floor. The room. Sounds outside. The breath moving on its own. | 45s |
| 16:36 | Move one finger. Then one toe. Come back in your own time, and slowly. | 40s |
Contraindications & Guidance
- Sustained inward attention can be destabilising for people with PTSD or dissociative symptoms. Keep the eyes softly open, or stop, if it becomes uncomfortable.
- Not a substitute for sleep, and not to be done driving or operating anything.
