Fall Equinox Yoga Nidra To Restore Balance

Welcome dear ones, to this turning of the seasons. This 50-minute Yoga Nidra comes to you at a powerful time as we meet the Autumn equinox combined with the energy of Amavasya or the new moon and a solar eclipse. The portal is opening and the veils are thin, so let this be a journey into balance—where light and dark, stillness and movement, earth and sky meet as equals. Supported by gentle music and the soothing nature sounds of Denis Holstrom, this practice begins with a calming body scan and breath awareness to invite deep rest. Through the sensing of opposites, the nervous system is soothed, the mind quieted, and inner harmony restored.

You’ll then be guided on a journey into the forest, where nature reveals her timeless wisdom of cycles, change, and renewal. As the season shifts, this practice helps you reconnect to your roots while expanding into your authentic self—steady, grounded, and spacious.

Transcript

Namaste and welcome.

My name is Kristen Rose and I feel so honoured to share with you this practice today under this potent time of the fall equinox.

This equinox arrives like a soft turning of the page.

A sacred threshold where day and night stand as equals.

A balance of the light and the dark.

Each bowing to the other in reverence.

In this moment of balance we are reminded that life is both blossoming and releasing.

Growing and returning home.

You can rest into the knowing that this is a completely effortless,

Guided,

Relaxation practice that all begins with finding a comfortable place to lie down and rest on the earth.

To honour the dualities within you.

To find the steady ground where they meet in harmony.

You may reach for the support of pillows,

A blanket,

An eye pillow or covering,

And take all the time that you need to make any little physical adjustments to the body.

There's no rush,

And know that it is worth it to take a little extra time to find that place where you can rest and completely let go.

Begin to close down through the eyes.

Relax and unhinge the lower jaw.

Take a gentle,

Deep breath in through the nose.

And a soft,

Relaxed exhale through the mouth.

And release the need to move,

To adjust,

To allow the body to settle into stillness.

There's nothing left for you to do here,

And nowhere that you need to go.

Simply follow the guidance of my voice,

And know that this is a practice of non-doing,

Of resting deeply,

Listening,

Sensing and feeling,

Purely just being.

And now,

Open to the natural,

Elemental forces all around you,

And within you.

And now,

With every breath,

Allow the body to sink deeper and deeper,

And deeper down into stillness.

Notice the points of contact where your body meets the earth below,

Where you feel gravity or heaviness.

Every exhale,

Surrender to the activity of gravity,

And every inhale,

Observe and notice a sense of levity,

As if the whole body were breathing in.

A felt sense of spaciousness,

Openness.

And every exhale,

A return to gravity.

Resting in the balance,

Between levity and gravity,

With every breath.

Soften the eyelids,

And sink deeper into the darkness behind closed eyes.

Relax the outer creases around the eyes.

Smooth away any tension from across the forehead.

And relax the whole scalp and hair.

The head and the neck,

Releasing back and down.

Quiet the mind,

As if the mind were like a tensed up muscle.

Relax the mind.

Become aware of the body,

Made of muscles.

Consciously relax the muscles,

Down and away from the bones.

Allow the bones of the body to become heavy.

Notice the soft flow of breath inside of the nostrils.

The cool touch of the inhale.

The gentle warmth of the exhale.

And the momentary pause or stillness between every breath.

A moment of presence.

Pure,

Undivided awareness.

Notice the ears,

Welcoming in sounds.

Sounds all around you.

Coming from outside of the room.

Arising from within the room.

Notice the internal sound of your breath.

And follow the breath now,

All the way down and into the heart space.

Visualize a little ember,

Shimmering in the space of the heart.

The light within the darkness of deep rest.

Begin to bring forth the wisdom of the heart.

Calling upon an intention.

A heartfelt resolve.

You may wish to borrow the phrase,

I am steady,

Grounded,

And in harmony with the cycles of nature.

Mentally repeat your sankalpa now.

Now,

Internally,

Three times or more.

Resting deeply.

Held between earth and sky.

Between gravity and levity.

Like the stillness between every breath.

As the body remains in stillness.

We will now welcome awareness to move within the stillness.

Throughout the physical body.

Bringing all of your attention now to rest on sensations that are present inside of the mouth.

Sensing and feeling the muscle of the tongue.

The tip of the tongue.

To the root of the tongue.

Feel the teeth and the gums.

The lower lip.

Upper lip.

Both lips together.

The tip of the chin.

The whole lower jaw.

To the hinge points.

The jaw.

Both ears.

The outer folds and architecture of the ears.

Ear lobes.

The inner hollow coves of the ears.

Notice the ears,

Intimately listening.

Open and receptive.

Drawing your awareness to the space in between the ears.

Relax this inner space.

To the tip of the nose.

The gentle touch of air on the skin inside of the nostrils.

The whole outer nose.

Bridge of the nose.

Sensing and feeling the muscles of the nose.

Feeling the point between the eyebrows.

Relax the eyebrows.

Temples.

Cheekbones.

The right eye.

The left eye.

Both eyes resting back and down.

Release any tension from the tiny muscles.

Around and behind the eyes.

Across the forehead.

From the center of the forehead to the crown of the head.

Back of the head.

The whole face.

Base of the skull.

Center of the throat.

Relax the back and sides of the neck.

Pit of the throat.

To the center of the chest.

The sternum.

And behind the sternum.

The space of the heart.

To the right side of the chest.

Shoulder.

Palm and back of the hand.

All five fingers.

Starting in the thumb.

One.

Two.

Three.

Four.

Relax the fingers.

The whole right hand.

Arm.

The right side of the chest.

Resting deeply.

And yet,

Alive with sensations.

From the inside out.

The whole right arm.

Back to the center of the chest.

To the left side of the chest.

Shoulder.

Palm and back of the left hand.

All five fingers.

Starting in the thumb.

One.

Two.

Three.

Four.

Relax the fingers.

Feel the volume of the fingers.

Left side of the chest.

Resting in stillness.

Vibrant with sensations.

In the whole left arm.

To the center of the chest.

Awareness and breath.

Descending down to the navel.

Soften the low belly.

Vital organs coming to rest.

Sense and feel the whole pelvic bowl.

And base of the spine.

The right hip.

Knee.

Ankle.

Heel.

Sole and top of the right foot.

All five toes.

Starting with the big toe.

One.

Two.

Three.

Four.

Awareness resting in all five toes.

The whole right foot.

And yet illuminated with sensations.

Feel the whole right leg.

From the inside out.

Drawing awareness back to the base of the spine.

The sacrum.

To the left hip.

Knee.

Ankle.

Heel.

Sole and top of the left foot.

All five toes.

Starting with the big toe.

One.

Two.

Three.

Four.

Five.

Relaxed awareness.

Resting in the toes.

The whole left foot.

Deeply resting.

Drawing awareness back to the base of the spine.

The whole spine.

Resting on the earth.

From the base of the spine.

To the top of the spine.

Or base of the skull.

Both shoulder blades.

The whole back hemisphere of the body.

Touching earth.

And the whole front hemisphere of the body.

Touching air.

Sensing and feeling the whole body now.

Back and front.

Right and left.

Sides of the body.

The whole body.

Resting.

From the inside out.

Every exhale.

Welcome a sense of gravity.

The gentle natural pull.

Every inhale.

A soft sense of levity.

The points of stillness between every breath.

The moments of balance.

Equanimity.

Come to observe the natural rhythm of the breath in the water.

The ocean of air around you.

The source of every breath.

The breath flowing in.

The breath flowing out.

Bring awareness down to the soles of the feet.

And imagine breathing in through the foot soles.

Up to the crown of the head.

And exhale back down and out through the feet.

Breathe effortlessly.

From feet to crown.

And back down.

Breath and energy.

Rising and falling.

Restoring balance.

From the inside out.

And now.

Bring all of your awareness to rest.

In the whole right hemisphere of the body.

Sensing the boundary of the right side body.

And the volume of the right side body.

Noticing sensations in the whole right hemisphere of the body.

And now.

Shifting your awareness into the left side of the body.

Sensing the boundary of the left side body.

The volume of the left side body.

Awareness and breath resting in the whole left hemisphere of the body.

And then simultaneously,

Sensing both sides of the body at the same time.

Both right and left sides of the body.

Deeply resting in the still point that is your centre.

Rooted in peace and balance.

As you sense and feel both sides of the body at the same time.

And now.

Inviting awareness now to rest at the centre of the forehead.

The mind's eye centre.

And sink into the darkness behind closed eyes.

That dark void of inner space.

The ether.

The realm of the Chidakash.

Behind closed eyes.

And begin to imagine yourself.

Standing in a forest of trees.

At the heart of a great mandala of autumn leaves.

Leaves falling from the trees.

Each leaf glows with a warm hue of gold,

Amber and deep crimson red.

Swirling gently around you.

In a perfect circle.

A gentle reminder of the cycles of nature that hold you.

Feel the rich,

Grounding earth beneath your body.

Steady and unshakable.

Supporting you.

As the seasons shift all around you.

And within you.

And above you now.

The sky softens into twilight.

The sun and the moon appear together.

Just for a moment.

Sharing the same sky.

In balance.

Sense both of their energies.

Abiding within you now.

The light and the dark.

The cool and reflective light of the moon.

In your mind.

Breathe and rest deeply.

Into this meeting of opposites.

Welcome both energies as part of your wholeness.

With every breath.

Imagine deep roots.

Extending from the body.

Down and into the earth on the exhale.

Anchoring you in stability.

While branches grow upward.

Opening into the vastness of the sky.

On the inhale.

You are the tree.

At the centre of the turning season.

Deeply rooted.

Yet ever-reaching.

Balanced between earth and heaven.

A living reflection of the equinox itself.

Resting in balance.

Within and without.

Resting as pure,

Spacious awareness.

Eternal awareness that is everywhere.

You are the ocean of abiding awareness.

It is now time to recall your sankalpa.

Internally whispering.

I am steady,

Grounded,

And in harmony with the cycles of nature.

Repeat this now three times.

Alongside three breaths.

Planting it like a little seed.

In the fertile garden of the open,

Subconscious mind.

Slowly now.

Be into welcome awareness.

Back down.

And into the physical body.

The volume of the body resting on the earth.

Sense the earth beneath the body.

Notice the breath that fills your lungs.

The air all around you.

And take a slow,

Deep breath in through the nose.

Soft exhale through the mouth.

And begin to welcome in a sense of the room around you now.

And where you are in the room.

Notice sounds.

And notice how you feel.

And give yourself permission to simmer in stillness and savor.

The feeling tones you may have cultivated here today.

Presence.

Relaxation.

Clarity or balance.

And see how long it lasts.

Again,

Breathing in deeply.

Exhale a sigh.

When you feel ready,

Start to bring little movements into the fingers and the toes.

A gentle rock of the head from side to side.

You might reach the arms up overhead.

Find a gentle stretch through the body.

And roll over onto one side.

And continue to rest here as you welcome each inhale.

To support you in coming back into a waking state of Vishwa.

Take your time.

There is no rush at all.

In the afterglow of our practice together,

Let us bring awareness into the space of the heart.

As we devote our practice unto a lineage of realized beings.

Past,

Present and future.

Who have devoted their lives to this practice.

To coming home to your true nature.

May we devote our practice unto them.

To the traditions we have borrowed these practices from.

Thank you.

Again,

My name is Kristen Rose.

Thank you so much for choosing to practice with me.

I hope you enjoy this as part of your fall equinox ritual.

To come back home to balance and peaceful presence.

I wish you a beautiful and blessed rest of your day.

Namaste.

Namaste.

Reviews

Loved it!! It makes so much sense when the light and dark gets equal to invite into our lives more rest and more internal practices. To be doing and resting in equal proportions! Thank you Kristyn so so much for this realisation 💜

Beautiful relaxing yoga nidra to help cope with the change in season. Thank you Kristyn Rose 🙏🏽✨❤️