Lying down on the floor now.
Getting comfy and cozy.
Perhaps with some added supports,
Like a pillow or two under your knees.
Maybe a neck roll as well.
Allowing yourself.
To be settled.
Onto your supports.
Or this Yoga Nidra journey.
You have nowhere to go now.
Nothing to do.
You're just here.
To be.
To gently listen.
And allow your body a deep rest.
Rest.
Thank you for joining me,
Julia King,
With Rest and Reset Studio.
It is now time to settle.
Connecting with your heart now.
Ask it.
What is my deepest desire?
What is my heart's longing?
Make up a statement that affirms that this has already happened.
You might borrow one.
Such as,
My heart and mind are in harmony.
Whatever it is,
Repeat it two more times.
This is your Sankalpa.
Listen to where.
We are inviting consciousness to your body.
And no need to move these areas.
Just be aware.
Feel your throat.
Notice the space between your lips.
Feel your gums and teeth.
Your inner cheeks.
Your whole mouth.
Inside your mouth.
Whole.
Vibrant.
And notice your ears.
Both ears.
Feeling the wrinkles and folds of your ears.
Now where they meet in the middle.
Notice the crown of your head.
Feel the crown of your head.
Back of your head on the ground.
Curve of your neck.
Fingertips.
Glowing fingertips.
And notice.
Your full fingers,
Both hands.
Your arms.
Lower arms.
Arms into your armpits.
And feel your back.
The entirety of your back.
Heavy buttocks on the floor.
Noticing chest.
And belly.
Feel heart beat.
Feel your torso swell with awareness.
The presence of your heart.
Belly.
Pelvis.
Whole pelvis from front to back.
Front of hips.
Buttocks.
Your entire legs.
Upper.
Lower.
Both legs.
Leading to your heels.
Your heels.
Heavy on the floor.
Souls of your feet.
All ten toes glowing full of life.
Feel the tops of your feet.
Both feet.
Here,
On the ground.
Alive.
Notice your whole body.
The back of your body facing the ground.
The front of your body facing the sky.
Feel the space in the middle where the front and the back meet.
Your whole body here.
Notice your breath.
When you breathe in.
See light come to your heart,
Filling up your heart.
And radiating it out into your body all of your body.
When you breathe out,
Feel that light,
That radiating light settling down into the ground.
Grounding down.
When you breathe in.
Feel light come into your heart for it to glow and go everywhere in your body and your head.
When you breathe out,
Feel Everything.
Settle more into the ground.
Go back and forth at your own pace.
Now become aware.
Of your body in space.
Imagine.
Yourself tight and constricted like clenched fists.
The feeling of a taut rope through your body.
Now.
Feel your body.
As though it were a loosening rope.
A freeing grip.
Loose hands and fingers,
Whole body melting open.
Go back to taut tension,
Tight feeling.
Now to loose,
Open.
Softening.
Go back and forth from tight and tension.
To loose and softening.
At your own pace.
In your mind's eye.
See what's suggested for you to see.
And if you can't,
That is okay too.
Imagine a soft golden light glowing at the center of your chest.
Imagine the swell of your lungs expanding with light.
And also releasing.
Imagine sunshine glow.
The release of a waterfall falling.
Now see yourself standing at the edge.
Of a beautiful pond.
Various shades of blue.
Color its environment.
Flowers.
Birds of various colors.
Vibrances and sizes.
Instantly you are brought to the feeling of your heart.
Little ripples of waves come from the center of the pond.
And you notice that each time a little wave comes in.
Your breath is coming in.
And every time a little wave goes out.
Your breath is going out.
You feel your feet grounded in the cool sand.
The unity of your breath and the waves.
You discover your heartbeat in rhythm with it all.
Breath.
Heart.
Grounding.
You allow.
More of the sunlight above you.
To come.
Bring its rays through the crown of your head.
Showering down through your limbs.
Through your torso.
Everything is sparkling with sunlight and rhythm.
You feel the wholeness.
Everything is sparkling with sunlight and rhythm.
You feel the wholeness of this now.
And you feel.
Complete.
And connected.
To the natural rhythm.
Of everything.
That surrounds you.
And now remind yourself.
Of your statement.
Your Sankalpa.
It could be.
My heart and mind are in harmony.
Repeat that two more times.
You now know that you feel it is time to go.
Saying goodbye to the beloved blue pond.
All of the colors around you and the nurturing sand below your feet.
You arrive back here.
In your space.
Grounded.
In your body.
And take some deep breaths.
In and out.
You can continue to stay on and rest.
Or wiggle your fingers and toes.
Circle your ankles and your wrists.
Make all the tiny movements to get yourself up slowly,
Meaningfully.
If this session supported you,
You're welcome to return to it anytime.
Many people find that repeat listens deepen the effect.
And help the nervous system settle.
More easily over time.
And if you'd like to support my work,
Donations are always appreciated.
They help me continue creating these sessions for you.
Most of all,
Thank you for taking this time for yourself.
Thank you for joining me,
Julia King.
And the Insight Timer community.
