Yoga Nidra Beginner Practice

About This Class

This 25-minute beginner Yoga Nidra session with Eric Bennewitz is a fully guided relaxation and meditation experience practiced lying still on the floor. The instructor opens with a thorough explanation of Yoga Nidra — translated as "yogic sleep" — framing it as a state of conscious deep sleep that surpasses ordinary rest in its restorative depth. A central feature is the sankalpa, a short, clear personal resolution repeated at the beginning and end of practice to plant positive intention in the unconscious mind. The body-scan sequence methodically moves awareness through every part of the body — fingers, arms, shoulders, spine, face, torso, and legs — cultivating effortless sensation and progressive release. Breath awareness is woven throughout, with cues to mentally affirm "I am breathing in calmness / I am breathing out tension," followed by a visualization of breath flowing into Chitakasha (the mind space at the third-eye center). A mental alternate nostril breathing countdown from 27 to 0 deepens focus and internalization. The class closes with a gentle, mindful awakening sequence — moving fingers and toes, rolling the head, drawing knees to chest, transitioning to a fetal position, and finishing seated with palmed eyes. Ideal for stress relief, anxiety, sleep support, and cultivating mindfulness, this practice requires only a blanket and a quiet, dimly lit space.