Yoga Nidra Midday Reset Hello and thank you for joining Rest and Reset Studio with me,
Julia King.
Welcome to this Yoga Nidra,
A guided journey into rest,
Renewal,
And radiant stillness.
Before we begin,
Take a moment to prepare your space.
Make sure you have a blanket or shawl nearby and that the room temperature feels comfortable.
Allow your body to settle in to the surface beneath you,
Floor,
Couch,
Or bed.
Wherever you can let go most completely.
If there is any small tension,
Gently adjust.
Roll your shoulders or soften the knees.
Close the eyes,
Release the jaw,
And allow the tongue to rest on the roof of your mouth.
Take a slow,
Deep breath in through your nose and exhale through the mouth with a soft sigh.
Everything that needs to be done is done.
You are here now.
Bring to mind your heart's desire,
Whatever is calling to you today.
Bring forth a heartfelt intention.
Now feel this and create a phrase that affirms that it is already there.
It is already done.
The phrase could be something such as,
I am safe,
I am in joy,
I am at peace.
Let this simple phrase become a seed of peace that anchors your journey.
Repeat this phrase three times.
Let it echo gently inside.
Now,
Sensing your body,
Feel your throat and sense the places in your body that feel most alive,
Your heart perhaps,
Your belly with the rise and fall of your breath.
Feel the warmth or the coolness and the quiet power of digestion,
Intuition,
And calm.
Move your intention to your hands.
Move your attention to your fingertips.
Feel all 10 fingers.
Feel just your fingers.
The tender centers of the palms now,
Just your palms.
Feel now all 10 fingers and your palms,
Radiant,
Powerful centers of light.
Now bring awareness to your wrists and imagine your palms and hands sending light up to your forearms,
To your upper arms,
To your throat,
And now your face.
Aware of your eyes.
Feel eyes softening,
Eyeballs,
Eyelids,
And the skin on your face,
Your whole face.
Awareness of your lips.
Feel without moving your lips.
Inside the mouth,
Feel underneath your tongue,
Your teeth and gums.
Feel your inner cheeks and now feel your whole mouth glowing with life.
Let awareness melt over the throat to the neck and shoulders like warm water washing away the weight of the day.
Feel the chest and ribs expanding as you breathe in and softening as you breathe out.
Feel your back body,
Your whole back.
Notice your back body widen and relax.
Aware of your spine resting on the floor.
Traveling now to the front side of the body.
Feeling the belly and down to the pelvis.
Feeling the pelvis like a whole bowl of presence,
Of light.
This is your seat of grounding,
The place that says you are safe to rest here.
Moving down to the thighs.
Feel the back of the thighs.
Feel the front of the thighs.
Feel the whole inside of your thighs.
Down to your knees.
Behind your knees.
Calves,
Shins,
The whole lower legs vibrant and alive.
Aware of your toes,
All 10 toes to the sole of your feet,
The parts that carry you.
Feel the tops of your feet releasing into the earth.
Now sense the whole body as one field,
Breath,
Warmth,
Pulse,
And weight all weaving together.
Your body is not an object,
It is a living ecosystem of light and sensation.
Let it hum quietly in balance.
Now bring your awareness to the natural rhythm of breath.
No need to shape or control it,
Simply witness.
Each inhale is a gentle wave rising from the soles of your feet to the crown of your head.
Warm,
Cool,
Silvery,
Expanding.
Each exhale,
The wave recedes.
Warm,
Golden,
Grounding.
With an inhale,
Feel the wave rising.
And each exhale,
The wave recedes.
Inhale,
Wave rising.
Exhale,
Wave recedes.
Go back and forth on your own pace.
Each inhale now is the opening of a lotus flower in your heart.
Each exhale,
The petals close slightly,
Resting in quiet glow.
Each inhale,
Expanding,
Opening lotus in your heart.
Each exhale,
Petals close slightly,
Resting,
Quiet glow.
Each inhale,
Opening.
Each exhale,
Closing.
Now go back and forth on your own.
Remind yourself now,
I am awake and aware in Yoga Nidra.
Sense the warmth in your palms and in your body.
Feel the temperature rise into heat.
So hot and hotter,
Feel your body rise in temperature and heat.
And now feel your body turn into coolness,
Coldness,
Icy cold.
Now imagine heat,
So hot,
Temperature rising,
So hot in the body from head to toe.
And now imagine the coolness,
So cool,
Freezing cold.
Go back to feeling hot.
And back to feeling cold.
Back to hot.
Feel both together at the same time.
Now feel the sense of lightness as if your body could float.
Feel it so light,
Light like a cloud.
And now feel heaviness anchored deep into earth,
So heavy.
And feel lightness,
So light.
And heaviness,
So heavy and deep.
Go back and forth from light to heavy.
And now try feeling both at the same time.
Let spontaneous imagery flow through awareness like dreams drifting on water.
A breeze moving through tall grass.
The sparkle of a starlight on gentle waves.
The fragrance of night-blooming jasmine.
Hands releasing petals into a stream.
Golden light filtering through forest leaves.
The hush of a morning mist dissolving into day.
Now imagine you are lying in a wide open meadow at dusk.
The grass is soft beneath you.
The air carries a scent of rain and wildflowers.
And you feel connected.
You feel the earth.
You feel alive.
In the distance,
The horizon glows with violet and amber light.
A path of silver unfolds before you.
You begin to walk slowly,
Effortlessly.
Feeling each blade of grass touching each part of your foot.
And you feel grounded.
Each step feels weightless,
Yet connected.
The earth humming gently underfoot.
The path leads to a lake of still water.
Reflecting the first stars.
You kneel beside it and see your reflection.
Calm,
Luminous.
Surrounded by a halo of soft light.
You dip your fingers into the lake and trace ripples that shimmer outward.
Each ripple carries a feeling of renewal.
Of everything coming back into balance.
Now you turn and begin walking back along the path.
The same breeze now behind you.
The stars bright above.
Your body lighter.
Your heart clear.
And you feel strong,
Open,
And grounded.
Returning to the meadow.
You lie back once more where you began.
The ground holds you exactly as before.
But something within you has quietly changed.
Expanded.
You are the same,
Yet lighter.
The light you touched remains inside you now.
Now return softly to your phrase.
The phrase you created at the beginning.
The seed you planted.
Perhaps it was.
I am safe.
I am in joy.
And I am at peace.
Whatever the phrase,
Repeat it now.
Inwardly three times.
And notice how connected you are to this statement.
And notice if your whole body agrees.
You may choose to stay here as your body is prepared for more of a nap.
But if you choose to come out,
Begin to deepen your breath.
Feel the contact points of your body with the surface beneath you.
Listen to any sounds in the room.
Begin to move the fingers and toes.
When you are ready,
Move more.
Roll your ankles and wrists.
Hug your knees into your chest with a gesture of appreciation.
If you are getting up,
Plant your feet on the floor to stand up.
And when you open your eyes,
Take in the light of the room.
Knowing that calm and safety move with you now.
Thank you for joining Rest and Reset Studio with me,
Julia King.
I have eight-hour sleep tracks and several other yoga nidras all designed for free for you.
To rest deeply and to feel vibrant.
Thank you for joining us.
Namaste.
Thank you for joining us.
Namaste.
