It is okay for you to rest now.
Take this time for yourself.
Find yourself a comfortable space either on your mat,
Perhaps the couch,
Maybe even your bed.
Check in with your temperature.
See if you need to add a layer because your body gets a little cooler during this practice.
So check in.
Find a way to get those last wiggles out.
Maybe stretch the arms and legs a little extra.
Lay your arms by your sides and take a deep breath in and a deep breath out.
Thank you for joining me,
Julia King,
With Rest and Reset Studio.
Yoga Nidra is a practice that helps bring rest,
Deep rest and healing.
It helps make up for lost sleep.
So if you are feeling like you are at a deficit or you didn't sleep well last night or this week,
Allow yourself now to receive.
This is your moment.
Take a deep breath in and sigh it out.
And now just follow my words without getting attached.
Imagine now something that your heart wishes for.
Ask your heart,
What is my deepest desire?
Whatever your heart answers,
Imagine it is so.
Now come up with a statement that affirms that your heart's desire has been complete.
Maybe it is something like I am peaceful no matter what comes my way.
Whatever statement that you have come up with that affirms this and repeat that three times now.
Letting that go,
That sankalpa,
Knowing it is there,
It is a seed you have planted deeply for your practice.
Bring awareness to the body parts I mentioned without moving them.
Feel the hollow of your lips,
The hollow of inside your mouth,
All of that space inside.
Feel underneath your tongue,
Above your tongue,
Your inner cheeks,
The whole hollow inside your mouth.
Notice your eyes,
The hollow behind your eyes.
Feel your eye sockets holding your eyeballs,
Your eyes,
Feel the entire hollows and substance of your eyes and eyelids.
Notice the hollows of your ears.
Feel where your ears are hearing.
Notice where your left and your right ear meet.
And notice your throat,
The wholeness of your throat,
The hollow at the base of the throat,
And the front of the neck,
Sides of the neck,
And the wholeness,
The hollow of your throat.
And feel your palms,
The open space of your palms.
Now feel the hollows of your arms,
Arms like tubes of light,
And energy gliding down to the open space of your palms,
The tubes of light of your fingers and thumbs.
Feel your palms and fingers,
Palms and fingers,
Open and vibrant.
And now noticing all together your palms,
Fingers,
And arms so vibrant and open.
Notice your vibrant hands again and feel the hollow of your wrists and your fingertips,
Wholeness of your hands.
Notice your armpits.
Follow the energy across your collarbone to the tips of your shoulders,
Down to your shoulder blades,
Feeling your upper back,
The back of your head,
Back of head and upper back,
Whole back.
And feel the sides of your body.
Notice the hollow between your ribs and feel your ribs and your belly and chest,
Your whole torso,
Open,
Vibrant,
Back to your throat.
Noticing the skin on your face the space of your forehead,
Top of head,
Back of head,
Back of torso,
Back of arms.
Now noticing the hollow of your pelvis.
Feel the openness of your pelvis and feel your belly and the hollow of your abdomen.
Noticing the open space around your navel and back to the front of the hips and the hollow of the pelvis.
Feel your legs in space.
Notice the top of the thighs.
Feel behind your thighs.
Feel both thighs.
Notice,
Feel both thighs open and radiant,
Leading to your knees,
Behind your knees,
Knees,
Front of knees,
Front and back of knee,
Both knees connecting.
Aware of the lower legs,
Tubes of light,
Tubes of legs,
Leading to all ten toes,
The hollow of the toes.
Noticing the openness of your feet,
Feeling the hollows of your feet.
Notice the curves of the soles of your feet,
Your heels,
Your heels,
Beneath the creases of your toes.
Feel feet,
Both feet,
Open,
Present.
Feel the body as a landscape,
A vibrant,
Gentle space,
Soft hollows everywhere,
Alive with sensation,
Whole body alive with sensation.
On your inhale,
Imagine the feeling of collecting energy.
On your exhale,
The feeling of releasing effort.
Your inhales bring you the feeling of collecting energy.
On your exhales,
The feeling of releasing effort.
Go back and forth on your own breath,
Your own pace,
From warming and cooling on your inhale and your exhale.
Go back and forth from collecting energy to releasing effort at your own pace.
On your inhales,
Imagine that you are lifting,
Lifting up more towards the sky.
On your exhale,
Imagine that you are sinking down,
Down into the ground.
On your inhale,
Imagine the lifting feeling.
And on your exhale,
Imagine the sinking deeper into the ground,
Towards the ground.
Go back and forth at your own breath pace from lifting to sinking.
Now imagine the feeling of being airy,
Gaseous,
Floaty.
And now feel a feeling of being dense,
Thick,
Consolidated.
Now imagine the feeling of being airy,
Floaty,
Spacious,
And turn to the feeling of denseness and thickness.
Go back and forth from airy to dense at your own pace.
Try feeling both at the same time.
Imagine the feeling of being scattered,
Inattentive,
Wandering,
Wandering.
And now feel the feeling of laser focus,
Attentive,
Grounded.
Now imagine you are so spacey,
Scattered,
And bring yourself back to attention and focus.
Go back and forth from the feeling of being scattered and unfocused to grounded and laser focused at your own pace.
Try feeling both at the same time.
Now imagine some images without being attached as to whether you can or cannot.
Rain dripping on pavement,
Blue tropical ocean water,
Embers burning in a warm fire,
Fireworks in the sky,
Clouds forming,
Birds flying,
The planets in our solar system,
Stars twinkling,
Abundant soil,
Plants growing.
Now imagine as we go on our journey that you can already feel the cool breeze of sitting on top of a mountain,
Beautiful mountain overlook.
You notice all of the trees,
A river,
Some streams,
And even some distant animals running.
And now in your heart you start to feel warm.
You feel the breeze.
You see the animals running,
Playing joyfully.
And you feel that joy in your heart,
A smile on the cross of your lips as the breeze blows in your hair.
And it's all happening at once,
But inside you feel still,
Strong,
On top of the world.
You decide to stand up,
Open your arms to the sky,
And as your hands are open,
An eagle lands on your arm.
She faces you.
You look into each other's eyes,
And you know that it's time to go for a ride together.
You shrink down to her size.
You get on her back,
And you fly.
The amount of freedom you feel as the wind is blowing,
The connection with this majestic bird is elating.
You land down by the riverbed and take drink from the water.
As you drink the water,
Healing droplets fill your being.
And you feel,
This is just what I needed.
You sit for a while with Eagle,
Looking at the water flowing,
Listening to the leaves moving,
Watching the animals playing,
And you feel so present and so still.
You look at Eagle,
And you now know it is time to go back.
You return to her back.
You fly around gloriously once again,
Enjoying each other's company,
Feeling the wisdom you two share.
Eventually,
You land back on the mountain.
You gently grow back to your size and raise your arms up.
With a knowing glance of love,
You say goodbye as Eagle leaves,
And you feel complete.
And you sit down.
You place your hands on your heart,
And you shift back to the room you're in.
And from here,
You notice your statement,
Your sun kalpa,
The seed you planted,
Your statement that affirmed your heart's desire.
Maybe it is something like,
I am peaceful no matter what comes my way.
And state it three times now.
And now,
Fully back in this room,
You can choose to continue on to rest.
You can begin to move into your day,
Holding the intention of keeping this space close.
I have several yoga nidras of varying lengths,
And also eight-hour sleep tracks to help nurture you into sleep and at night.
If you're interested in being notified when they arrive,
Please do press subscribe.
Mostly,
Thank you for taking care of yourself.
I'm honored that you're here.
Thank you for joining me.
If this session supported you,
You're welcome to return to it any time.
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.
Thank you for joining me,
Julia King,
And the Insight Timer community.
Namaste.
