Spring Equinox Yoga Nidra | Embrace New Beginnings & Renewal
by Ana
Welcome, beautiful soul, to this Spring Equinox Yoga Nidra, a deeply restorative journey designed to help you align with the energy of balance, renewal, and expansion. The Spring Equinox marks a moment of perfect harmony—where day and night stand in equal balance, offering us the opportunity to reset, plant seeds of intention, and step into the light of new beginnings. In this guided Yoga Nidra, you will: - Surrender into deep relaxation and inner stillness - Visualize the awakening energy of spring within you - Release the heaviness of winter and create space for renewal - Welcome clarity, growth, and transformation - Integrate the balance of light and dark, action and rest This practice is an invitation to pause, reconnect, and awaken the radiant energy within. Let this be your moment to breathe, reset, and plant the seeds of your intentions for the new season ahead. Happy Spring!
Transcript
Welcome,
Beautiful soul.
Welcome to the Spring Equinox Yoga Nidra,
A time to embrace new beginnings for your renewal and balance.
This Yoga Nidra is created to align you with the energy of balance,
Renewal,
And new beginnings.
My name's Anna,
And I'm so honored to guide you in this journey of awakening,
Expansion,
And connection with the natural cycles of life.
The Spring Equinox marks a powerful turning point,
The moment where day and night stand in perfect harmony.
It is a time of balance,
But also of rebirth,
Growth,
And new possibilities.
Just as nature awakens from its winter's lumber,
So do we.
This is a season of fresh starts,
Of planting the seeds of our dreams and intentions,
Of allowing and aligning ourselves with the energy of expansion.
In this Yoga Nidra,
We will release the heaviness of winter,
Honor the transition into light,
And awaken the energy of renewal within us.
Through deep relaxation and guided visualization,
We'll step in the essence of spring,
Fertile with potential,
Vibrant with new beginnings.
So find a comfortable position.
Ideally,
You wanna lie down,
Taking this moment to find the space where you build your sacredness.
And once you've found that space,
You can lie down,
Close your eyes if it feels safe,
Or keep a soft gaze,
And allow yourself to fully surrender into this moment of rest,
Reflection,
And transformation.
Let's start by checking your space and observing if there's anything you need to do to be more comfortable.
Maybe getting a pillow to support your knees so that gives your low back a nice support,
Or maybe having an eye pillow.
Really finding that sacred space,
Making sure you're not gonna be disturbed.
And once you've found that spot,
You can then start transitioning the awareness towards your breath.
Inhaling deeply through the nose,
Filling up your lungs completely,
Holding for a moment,
And then exhaling slowly,
Releasing any tension.
Repeating this breathing cycle two more times,
Inhaling deeply,
Allowing expansion.
Exhale,
Full release.
Inhale,
Expanding.
Exhale,
Release.
Taking this time to return to your body's innate wisdom of the necessity of rest.
Feeling supported by the surface your body is resting upon.
Taking deep breaths and allowing your entire body to relax and drop deeper into the surface beneath you.
And as you continue to breathe deeply,
Visualize a warm grounding light entering your body from the soles of your feet.
This is the light of the shining sun,
The sun of spring.
This light is moving slowly up through your legs,
Into your torso,
And spreading through your chest,
And arms,
And neck,
And hand,
Enveloping you in a cocoon of warmth and stability.
Feel yourself becoming more grounded and centered with each breath you take.
Beginning to peel layer by layer,
As your body,
Mind,
And spirit is nourished by rest.
Layer by layer,
You are unfolding your heart space,
Your sankalpa,
Or heartfelt intention.
Your sankalpa,
Or heart's desire,
Is spoken in the positive,
As if it's already happening.
You may be working with the sankalpa,
Or you can perhaps choose to repeat,
I am in perfect balance with the cycles of life.
I welcome renewal,
Growth,
And new possibilities with ease.
I am in perfect balance with the cycles of life.
I welcome renewal,
Growth,
And new possibilities with ease.
I am in perfect balance with the cycles of life.
I welcome renewal,
Growth,
And new possibilities with ease.
We will now move through a rotation of consciousness.
Experience the breath as if you are breathing and noticing a sensation of energy at each point.
Moving from point to point,
You may like to imagine a healing light touching each point I name,
And welcoming in sensations of prana-liferous energy in each point.
Beginning on the right side of the body,
Feeling sensations of energy in the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger.
Experience the sensation of healing light inside the palm of the right hand,
The 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,
Right thigh,
Right knee,
Right ankle,
Right heel,
Top of the right foot,
Sole of the right foot.
Feel energy in the right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Experience the sensation of prana-liferous energy lighting up the entire right side of the body.
The whole right side of the body is alive with prana-liferous energy.
Taking your time to float your awareness of sensations of energy over the left side of the body now.
Feel sensation of energy in the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger.
Experience the sensation of healing light inside the palm of the left hand,
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.
Sensations of energy traveling down the left side of the waist,
The left hip,
Left thigh,
Left knee,
Left ankle,
Top of the left foot,
Sole of the left foot.
Feel energy in the left big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Experience the sensation of prana-liferous energy lighting up the entire left side of the body.
The whole left side of the body is alive with prana-liferous energy.
Now feel the whole left side and the whole right side 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,
Right arm,
Left arm,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
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,
The 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.
Experience the whole body,
The right side,
The left side,
The front,
The back.
Sensations of prana-liferous energy lighting up the whole body together.
Allowing yourself to effortlessly breathe,
Feeling the gentle rise and fall of the breath.
Now beginning to feel the sensation of breath moving in through the right nostril,
Breathing in and out of just the right nostril.
Just holding awareness of the breath moving in and out of the right nostril.
Now feel the sensation of the breath moving in and out of the left nostril.
Just breathing in and out of the left nostril.
Holding your awareness of the breath moving in and out of the left nostril.
The left nostril and now out of the right nostril.
Holding your awareness of the breath,
Moving in through the right and now out through the left.
Moving from side to side,
Effortlessly breathing from side to side.
Now releasing that and just feeling the sensation of air moving through both nostrils.
Experience the sensation of the breath moving through both nostrils simultaneously.
Now release that and allow yourself to just feel,
Beginning to feel a magnetic pull of your body towards the earth.
Heaviness all throughout the body.
A magnetic pull grounding you into the core of the earth.
The whole body is heavy,
Grounded,
Supported,
Held and safe.
Now begin to feel lightness throughout your body.
Your body is light,
Buoyant,
Floating up towards the sky.
Your whole body is completely light and floating.
Now feel both grounded and floating simultaneously.
Feel both as a whole,
Grounded and light.
Now in this deep state of relaxed awareness,
Beginning to imagine yourself in a lush radiant garden,
Bathed in the golden light of the spring equinox.
You stand barefoot on the rich fertile earth.
The soil is warm,
It's beneath your feet.
The air is crisp and it's filled with the scent of blooming flowers,
Fresh grass and renewal.
All around you,
Nature awakens.
Buds are opening,
Birds are singing.
Gentle half of life is emerging.
You see delicate cherry blossoms swaying in the breeze.
Their petals are whispering messages of growth and beauty.
The sun shines brightly above,
Kissing your skin with warmth,
Illuminating everything with golden light.
You feel deep alive,
You feel connected to the cycles of dear.
Ahead you see a small clearing,
Where a sacred pool of shimmering water reflects on the sky.
This is a place of renewal,
A mirror of your soul.
You walk towards it slowly and each step is bringing you into deeper connection with your inner wisdom.
As you reach the edge of the water,
Gaze into your reflection.
You see not only your face,
But your true essence,
Your real self.
Your radiant,
Infinite self.
This is the version of you that is fully awakened,
Aligned and abundant.
As you continue to look into the water,
A seed appears in your hand.
This seed represents your dreams,
Your desires and your new beginnings.
Holding it close to your heart,
Whisper your intentions for this new season.
What do I wish to call in?
What are you ready to blossom into?
What energy do you want to nurture and grow?
What do you wish to call in?
What are you ready to blossom into?
What energy do you want to nurture and grow?
Now gently plant the seed into the soil beside the pool.
Cover it lightly,
Knowing that the earth will nurture it,
Just as your intentions will take root and flourish.
A warm golden light from the sun streams down upon the seed,
Filling it with vitality,
Love and the energy of the universe.
You trust in divine timing.
You trust in your ability to grow.
Breathe in this high vibrational energy.
Breathe out,
Letting go deeper and deeper.
Awareness of your connection to all that is.
Invite in the quiet space of silence to rest in the peace and gratitude that is always within you.
Begin to visualize the gentle,
Harmonizing energy of the spring equinox illuminating your space.
The sacred moment of balance and renewal invites your sankalpa to emerge,
Rising from the depths of your being into the light of your heart.
Feel a profound sense of equilibrium,
Possibility and awakening,
Just as nature awakens in perfect rhythm,
So too does your inner world shift and expand within.
Now repeat your primary sankalpa,
Or perhaps say,
I am in perfect balance with the cycles of life.
I welcome renewal,
Growth and new possibilities with ease.
I am in perfect balance with the cycles of life.
I welcome renewal,
Growth and new possibilities with ease.
I am in perfect balance with the cycles of life.
I welcome renewal,
Growth and new possibilities with ease.
Allow these worlds to settle deeply into your being,
Carried by the fresh,
Revitalizing energy of this equinox.
Trust in the unfolding of your journey,
Just as the earth naturally moves into the abundance of spring.
Very slowly,
Begin to deepen your breath.
And as you deepen your breath,
You may bring your awareness back to being aware,
Like the earth awakening from its winter's lumber,
Gently emerging into the light of a new season.
Notice the part of you that is witnessing,
Notice how you feel emotionally,
How your energy moves within you,
Just like the soft stirring of spring's renewal.
Feel the rise and fall of the breath,
A rhythmic reflection of nature's cycles.
Now,
Feel your whole body held and supported,
Just as the earth holds and nurtures all the blooms.
Feel the parts of your body touching the surface below you,
Anchoring you in the energy of this transition.
Beginning to awaken by sensing your fingers and toes,
Inviting gentle movements as you stretch into this moment of rebirth and possibility,
Letting the cumulative benefits of this practice settle into your being.
Taking as much time as you need to reawaken,
To feel refreshed and renewed.
Ready to step forward into this new season with intention,
Balance and vitality.
Eventually lift your arms above your head for a full body stretch.
You can then yawn or sigh it out.
Eventually hugging the knees into the chest,
Rolling from side to side,
Then pressing back to a seat.
With the eyes still closed,
Bring the hands into your heart,
Feel the beauty of your heart.
Feel the beauty,
The light of your presence.
And thank yourself for showing up,
For committing into connecting.
And just know that the space of sacred connection is always there.
All it takes you is showing up again and again and again.
Once you feel ready,
You can bring your hands in prayer in front of your heart.
Breathing throughout the palms,
As quickly and strongly as you can.
Once you have enough,
You can bring your hands into your face.
Inhale that heat,
That energy.
And as you exhale,
Link your eyes open and come back.
And with that,
I thank you so,
So much for joining me in this journey of renewal and transformation and expansion.
I hope this meditation has brought you clarity,
Peace and inspiration as you align with the energy of the spring equinox.
Until next time,
May you move through life with balance,
Renewal and infinite possibilities.
From my heart to yours,
Namaste.
