Let yourself lie all the way down.
Arrange whatever still needs arranging.
A pillow under the knees.
A blanket.
Your head.
Somewhere it can stay.
Do that now.
Get those last movements out.
And let the arranging be complete.
Now let your weight go.
All of it.
Stop holding any part of yourself up.
Thank you for joining me,
Julia King.
With rest and reset studio.
Before anything else.
Notice that you are already being held.
The floor.
The Bad.
The blanket,
Something is doing the work of holding your weight right now.
Let your eyes close.
Find the places where your body is touching something.
The backs of your heels.
The backs of your hands.
Where your head meets the surface beneath it.
Not adjusting anything.
Just noticing.
Where you end.
And the room begins.
Just take a breath now.
A little longer on the way out than the way in.
Now a short sentence.
Said as something already true.
Not something you're working toward.
Repeat it silently with me.
3… times.
Or let your own words come,
If you already have them.
I am here.
I am here.
I am here.
Feel that in your body.
Now,
Imagine.
Where your thumbs are.
Fingers.
First fingers.
Second,
Fingers.
Third fingers.
Pinky fingers.
All ten fingers.
Vibrant here.
Truly felt.
All 10 fingers.
Palms.
Both palms.
Soft.
Open.
Palms and fingers.
Aware.
Of your arms touching the ground.
Feel inside your lower arms.
Upper arms.
Feel inside both arms.
Feel the connection.
With your back.
Facing the ground.
Notice.
Where your spine might be.
Feel the area of your shoulder blades grounded,
Connecting to the ground.
And you are back.
Your whole back.
Shoulder blades and whole back.
Together.
Feel inside.
Now imagine the other side.
Your belly.
Chest.
Notice belly and chest together.
Feel the space between.
Your top of torso.
And behind.
Feel your whole torso.
Fall.
Present.
Awareness to your throat.
Inside your neck and throat.
Its connection to your ears.
Where your jaw meets your ear lobes.
Your left and right ears hearing.
Bring awareness.
To the space where the left and right ear meet.
Into the mouth.
A taste of your mouth.
Your teeth and gums.
Your tongue softening.
Your inner cheeks.
Whole entire mouth.
Into the skin of your face.
Your lips.
Lips softening.
Back to the skin on your face.
Forehead.
Crown of head.
Feeling into your entire head.
Back of your neck.
Down your back and spine.
To the flesh of your buttocks,
Heavy on the ground.
Upper legs.
The inside of your thighs.
News.
Behind your knees.
Inside your knees like tunnels to the lower legs.
Feeling your lower legs.
Inside.
Your lower legs.
Both legs.
Whole leg.
From top of them.
To the ankles.
Heals.
Skin of your heels.
All 10 toes.
Inside all ten toes.
The soles of your feet.
The skin of the soles of your feet soft.
Receiving.
The tops of your feet.
Both.
Theat.
Whole body is here.
Now.
Feel your breath.
Feel your breath in your body.
On your inhales.
Notice the feeling of rising.
The belly filling,
Moving upward toward the ribs.
And on your exhale.
Notice the feeling of sinking.
Everything settling back down toward the floor.
On your inhale,
You feel the rising.
And on your exhales.
You connect with the thinking of it.
The settling back down.
On your inhales.
Connect with the rising.
And on your exhales,
Connect with the zinking.
Go back and forth.
At your own pace.
Feel the body heavy.
Heavier than usual.
As if it had more weight than it did an hour ago.
And the surface underneath you is taking every bit of it.
Now feel lightness.
Barely resting as if the weight had been set down somewhere else.
And what's left of you is almost floating.
Return to the feeling of body heavy.
So much heaviness.
So much weight sinking into the ground.
Return to the feeling of lightness.
Lifted.
Lighter.
Now go back and forth from so heavy to so light.
Come back to weight now.
The whole shape of you against the surface beneath you.
You are sinking.
Slowly.
Thinking the way something heavy settles into something soft.
The first layer gives way under you and lets you down into the next layer.
Even sinking deeper.
The next layer is softer than the one above it.
Warmer.
And now down again.
More softness and another layer.
It holds more of you than the last one did.
Soft.
You are sinking and it comes up to meet you.
Deeper.
It's darker and quieter.
The temperature is perfect for you.
Keep going.
Each layer takes a little more of your weight than the one before.
Your shoulders.
Your hips.
The back of your head.
Nothing left for you to carry.
And now you come to rest.
All the way down.
Fully held.
Nothing beneath you is going to give way.
Stay here.
Present.
Grounded.
Held.
Now coming back.
In two.
A new moment.
Shifting.
Out of this space.
By feeling your body.
And repeating your sankalpa.
It may have been.
Your own words.
It may have been.
I am here.
I am here I am here.
Begin to notice the room around you the size of it.
The air in it.
Any sounds near or far.
Feel the weight of your body again.
The surface,
Underneath it,
Still holding you,
Exactly as it was.
Now stretching and moving and breathing.
Continuing to rest or sit up and move on with your day.
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.
Thank you for joining me,
Julia King.
And the Insight Timer community.
