Sleep / Daily reset / Trauma / Practitioners

A 17-minute traditional Yoga Nidra — the complete classical structure in short form, for the days when half an hour is not possible and the nervous system still needs rest.

Yoga Nidra is the science of conscious deep rest… This is the traditional sequence, kept whole: the resolve (sankalpa), the rotation of consciousness through the body, the pairs of opposites, the inner journey through the spine, and the resolve sealed again at the close.

Where the 30-minute practice is for a long, deep descent, this one is built to be repeatable — short enough to become daily.

🌙 Sleep — for those who wake at 3 AM, or can't fall asleep because the mind won't stop

🔄 Recovery — for the body relearning what rest feels like

🌀 Trauma — for nervous systems stuck in fight, flight, or freeze

BEFORE YOU BEGIN — please READ this carefully.

Position. The practice is performed in shavasana (bliss pose), lying flat on your back. You will receive the most benefit from this position. If you tend to fall asleep during meditation, you may sit upright instead — but shavasana is preferred whenever possible. You may practise lying on a yoga mat with a blanket beneath you, on a rug on the floor, or in your bed. If your lower back is sensitive, prop with soft padding underneath. If your knees ache, place a cushion or bolster under the back of the knees — this releases the lower spine.

Hands rest beside the body, palms facing up, not touching the body — there should be a small space at each armpit so the chest can breathe freely.

Feet rest comfortably apart, allowed to flop open to the sides — do not hold them upright.

Cover yourself with a blanket. The body temperature drops during deep relaxation, and warmth is part of the safety the practice creates.

Safety. This is a sacred and vulnerable state. No one should intrude, disturb, or touch your body while you are in the practice. Choose a time and place where you will not be interrupted. Turn off notifications. Close the door. The depth of what arises depends on the depth of safety you provide for yourself.

For trauma practitioners: if at any point the practice becomes overwhelming, open your eyes, look around the room, feel the floor beneath you. You can always return to externalised awareness. The practice will be here when you are ready.

At the end of the practice, do not rise quickly. Externalise gradually and FULLY. Reconnect with each of your senses. Take a few deeper breaths. Move the body lightly — circle wrists and ankles, roll the shoulders — before you stand. This grounding is part of the practice.

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Matri

As an instructor of Rāja yoga and yogic psychology, working at the meeting point of ancient inner science and modern neuroscience.

🌿 Focused community for sustained learning: https://ecology.yoga · private training: https://matri.au

🔔 Subscribe on Youtube: @MatriTalks

Educational only — not medical or psychological advice. If you are in crisis, please reach out to a qualified professional or your local emergency services.

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