Hello,
My name is Anna and I'll be your guide during this Yoga Nidra for Renewal and Growth where we are together celebrating the new season,
Spring,
The spring equinox and spring as such where it is a time for rebirth,
Balance.
And the purpose in this Yoga Nidra is to really allow yourself to connect with the vibrant energy that comes with the arrival of spring.
This period of spring is symbolizing a fresh start where nature itself wakes up from its slumber,
Inviting us to shake off the remnants of winter and embrace the warmth and light of longer days.
The equinox is a time when day and night are finding equilibrium,
Reminding us of the importance of balance in our lives and offering a moment to reset our inner harmony alongside the earth's.
As you arrive in the space,
Allow yourself to come into a very comfortable position,
Allowing yourself to get supported with any props you might need.
You may like to place a small pillow under your head,
A pillow under the backs of the knees or maybe you want to cover yourself with a blanket and cover your eyes with an eye pillow or a small towel to block out any light.
Really taking the first couple of breaths here to find a sacred nest where you are meeting yourself in the most comfortable and sacred space you can find.
Honoring this time you've carved out for yourself to practice and receive this restful medicine of yoga nidra.
And as you get yourself comfortable,
As you relax and find a sense of security and warming of that beautiful sacred nest,
Allow yourself to close down the eyes if you haven't done that already or keeping a soft gaze and taking a couple of deep breaths here,
Inhaling through the nose and sighing it out through the mouth.
Really using the opportunity of the deep breaths to release anything that has been holding into you,
Inhaling through the nose and sighing it out through the mouth.
Inhaling through the nose and sighing it out through the mouth.
And as you seal the lips now together,
Invite a nasal breath to come in.
And as you connect with that nasal breath,
Scan your physical body and make any adjustments you might need to drop really into stillness.
Feeling the parts of your body resting on the surface below you.
Just breathing and feeling yourself being melting down into the ground,
Into your sacred nest.
Relax those parts of your body even deeper into the earth below you.
Taking some deep breaths,
Feeling the rise and fall of your chest and belly,
Allowing yourself to experience your body,
Your mind,
Your spirit just being in this moment in time.
You're using the power,
The magic of your breath to really switch from a thinking,
Doing mind to a mind that rather is.
So you are,
You feel,
You sense.
Begin to notice if your energy has been outside of yourself,
Perhaps giving energy to others,
Experiences,
Conversations,
Work.
And with the presence of longer,
Deeper breaths,
Begin to draw your energy back to yourself.
Grounding your energy back to this present moment,
Relaxing your physical body and nurturing your energy body.
Grounding your energy by effortlessly resting and relaxing all parts of yourself that are here and now.
Nothing you need to do,
Nowhere you need to be.
All you've got is the power,
The blissful state of allowing yourself to rest with awareness.
Using Yoga Nidra,
You're guided to notice and feel physical sensations,
The breath,
The emotions,
The thoughts,
And to experience yourself as the witness of all this comings and goings.
Know that whatever you experience is perfect,
Just as it is.
This witnessing presence that is welcoming everything.
As you welcome whatever is arising,
Your body and mind are learning to remain at ease with whatever arises,
Discovering this place within you that is always at ease.
As you breathe deeper and deeper,
Finding yourself really held by the surface,
Begin to bring your awareness to your heart center,
Awareness at the center of the chest.
Just feeling the sensation of energy at the heart center,
Allowing this awareness to bring forth your sankalpa,
Or intention for this practice,
Planting this heartfelt desire like a seed in the fertile garden of the heart.
In the spirit of the spring,
Echinox,
Let's set an intention for renewal,
For embracing new projects and creative ventures.
Let your intention reflect what you wish to bring forth in the season of growth.
If you're working with a primary sankalpa,
You can bring that in now,
Or perhaps repeating.
My spirit awakens to new possibilities.
I embrace growth and transformation with open arms and a joyful heart.
My spirit awakens to new possibilities.
I embrace growth and transformation with open arms and a joyful heart.
My spirit awakens to new possibilities.
I embrace growth and transformation with open arms and a joyful heart.
Begin to sense the energy from within,
The journey of energy from each point in your body I name.
The journey of energy as your body rests,
Absolutely nothing you need to do,
Nowhere you need to be,
Just gently following the guidance of my voice as the energy flows all throughout your body while you rest.
Breathing on the right side of the body,
Feel sensations of energy in the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger,
Experience sensation of healing light inside the palm of the right hand,
Back of the hand,
Middle of the wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder joint,
Armpit,
Right side of the chest,
Heart center,
Sensation of energy traveling down the right side of the waist,
The right hip,
Thigh,
Knee,
Ankle,
Heel,
Top of the foot,
Sole of the foot,
Feel energy in the right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Experience the sensation of pranic light force energy lighting up the entire right side of the body,
The whole right side of the body with alive pranic light force energy,
Taking your time to float your awareness of sensations of energy over the left side of the body,
Feeling sensation of the energy in the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger,
Experience sensation of healing light inside the palm of the left hand,
Back of the hand,
Middle of the wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder joint,
Armpit,
Left side of the chest,
Heart center,
Sensation of energy traveling down the left side of the waist,
The left hip,
Thigh,
Knee,
Ankle,
Top of the foot,
Sole of the foot,
Feeling energy in the left big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Experience the sensation of pranic light force energy lighting up the entire left side of the body,
The whole left side of the body alive with pranic light force energy,
Now feeling the whole left side of the body and the whole right side of the body simultaneously feel both sides together as a whole field of sensation feel the right foot,
Feel the left foot,
Right leg,
Left leg,
Right hip,
Left hip,
Lower back,
Middle back,
Upper back upper back,
Right arm,
Left arm,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the hand,
Top of the hand,
Forehead,
Right eye,
Left eye,
Mind's eye center between the eyes right temple,
Left temple,
Right ear,
Left ear,
Experience sensation of energy between the ears right nostril,
Left nostril,
Upper lip,
Lower lip,
Tip of the tongue,
Base of the tongue right side of the jaw,
Left side of the jaw,
Center of the throat,
Heart center,
Solar plexus,
Navel center,
Root center feeling the whole body,
The right side,
The left side,
The front part of the body,
The back part of the body sensations of pranic life force energy lighting up the whole body together feel the earth's renewing energy below you,
Supporting you as you let go of any winter heaviness making room for spring's lightness and clarity now become aware of your belly and your chest,
Notice the rise and fall as your body is breathing itself nothing you need to do,
Just simply witness your body being breathed now bring awareness to your nostrils,
Feel the breath move into the nostrils draw your awareness to your right nostril,
Feel a warm stream of air flowing into the right nostril creating warmth into the whole body now bring your awareness to the left nostril feel a cool stream of air flowing into the left nostril,
Creating a sense of coolness in the whole body now bring awareness to both nostrils simultaneously,
Feel the balance of two streams of breath coming in right stream,
Left stream,
Warmth,
Coolness feel the balance of both the right and the left nostril and the balance of warmth and coolness throughout the entire body now begin to feel just the sensations of warmth throughout the body begin to imagine your body is being held and supported by a warm soft sand underneath you feeling the warm rays of the sunlight touching your skin,
Feeling your whole body warm and supported now feel a sense of coolness,
A cool ocean gently touching your skin,
The feeling of the cool ocean washes over you now feel warm and cool at the same time,
Feel the sensations of warm and coolness together at once just witnessing these sensations focusing on the breath and drawing parallels to the balance of day and night during the equinox with each inhale and exhale feeling yourself,
Embodying the perfect balance of light and darkness mirroring the equilibrium of the spring equinox now letting that go and feeling the echo of the balanced energy radiating into each cell letting the body feel completely balanced while resting feeling a wave of breath moving into the right nostril and down through the right side of the body like a river carrying peace and calm energy down through the entire right side of the body now feeling a wave of breath moving into the left nostril and down throughout the left side of the body like a river carrying peace and calm energy down through the entire left side of the body now feel the waves of breath through both the right and the left nostril,
Waves of peaceful calm life force energy moving through both the right side and the left side the entire body filled with waves of peace and calm energy now in this deep state of relaxed awareness begin to visualize yourself in your favorite healing space in nature perhaps noticing if there are any flowers and birds,
Trees,
A body of water and mountains in this healing space visualize yourself completely healthy,
Completely whole,
Physically,
Emotionally,
Mentally and spiritually visualize a landscape transitioning into spring envision the earth around you awakening with flowers blossoming and trees stretching towards the warm sunlight imagine the same vital energy awakening within you inspiring new ideas,
Dreams and aspirations what aspects of your life mirror this rebirth and awakening see yourself living out your dreams what are the seeds you wish you plant now see yourself planting seeds in this landscape each seed represents an intention envisioning them taking root and beginning to sprout imagine these seeds are growing strengthened by the sunlight and the rain reflecting on the steps you can take to nurture your own growth and blossoming your body and mind are perfectly healthy and whole as you continue to let go,
Let go completely,
Completely letting go as you walk through this landscape see if you can gather items that are symbolizing what you're grateful for connect with them,
Feel the warmth of being grateful for their existence from having brought you where you are right now now see if you can find items that represent what you're ready to let go of and as you observe and connect with those items allow them to stay on the earth to be welcomed into the earth as they stay and sink deeper and deeper there not needing you to be carrying it with you what areas of your life you're ready to renew what new projects or creative paths are calling to you how can the balanced energy of the equinox support your growth and flourishing let your visualization go for now knowing that everything is being taken care by divine and you can deeply rest enjoy resting in blissful awareness knowing that you're perfect and whole resting here in silence taking your time to bring your awareness back to the space at the center of your heart now connecting with that beautiful space of your heart as you feel it beating shining through you now is the time to bring your Sankalpa back into your heart space repeating your Sankalpa now or perhaps repeating I am reborn with the spring my spirit awakens to new possibilities I embrace growth and transformation with open arms and a joyful heart and a joyful heart I am reborn with a spring my spirit awakens to new possibilities I embrace growth and transformation with open arms and a joyful heart I am reborn with the spring my spirit awakens to new possibilities I embrace growth and transformation with open arms and a joyful heart explore the miraculous sensations of relaxations throughout your body feeling at peace in your mind and your body and your spirit and as you bring slowly deeper breath in through returning to your waking state to see if you can carry with you the intentions and visions of renewal let the energy of spring fuel your steps forward if you wish to continue laying down here you're welcome to stay and rest as long as you need to restore inviting you to carry forward the rejuvenation the balance and hope that this spring equinox has gifted us may your days ahead be filled with growth creativity and the bright warmth of the evolving sun and if you're ready to make your way out of your practice you can slowly start deepening the breath and with deeper breaths gently start to reawaken your body with little movements into the hands and feet gentle stretches and nourishing movements to eventually lift your arms above your head full body stretch stretch and as you exhale slowly hug one into the chest and the other knee into the chest as you hug both knees feel yourself held and supported hugging the knees rolling from side to side dropping to one preferred side in a fetal position just feeling how your body is just feeling the effects of the post-practice and taking a moment here to acknowledge your effort of showing up of connecting with that energy of renewal and growth of the season of spring keeping with you the insights that might have come through in the practice so that in a few seconds you could even write it down in your journal but as you honor your energy your effort of showing up just note that this always exists all you need to do is keep showing up again and again and again and again and with that once you feel you're ready you can press yourself back up to a cross-legged seat bringing your hands into your heart feeling your heart beating connecting with that beautiful heart of yours honoring that space and slowly bringing the hands in a prayer position to seal to close the practice once you feel you're ready you can slowly start rubbing the palms together rubbing the palms together once you feel you're ready you can bring the hands back to your face inhale that energy of renewal and growth may you carry that space that centeredness that you have found in this practice of yoga nidra bringing again the hands into prayer bowing your head down and i'm incredibly grateful for being your guide in this journey slowly reconnecting one more moment with your heart and may you share that light that renewal and growth of your own practice with the people that you love in your life and if you have the capacity and feel that that practice has enlightened your state of being i would be forever grateful if you could share it and that's how we all will connect with that renewal and growth energy together so that we can not only touch our own practices but can also help and contribute to a collective centeredness and elevation of states of being from my heart to yours namaste shanti shanti shanti peace peace peace happy spring you
