You've arrived.
It's time to take a breath.
And take a deep breath in.
And a long breath out.
It is time to let go.
And allow yourself to catch up to your fullness.
Thank you for joining me,
Julia King.
With Rest and Reset Studio.
Be sure to check in with how warm or cool you might be.
During the practice of Yoga Nidra,
The body temperature tends to cool.
So be sure to have.
A place where you're cozy and warm enough to allow that to happen.
Imagine a place now.
That is a warm and cozy place for you,
Or a comforting place.
Perhaps it's in nature.
Or your favorite chair.
In a favorite room.
But imagine this place that feels comforting to you.
Put yourself there now in your mind.
This is your inner sanctuary.
If you ever feel like you need to go here during this practice,
If any healing needs to happen in this place.
Go without hesitation.
Now.
Check in with your heart.
Ask your heart.
What is my deepest desire?
Listen.
Whatever your desire might be.
Create a phrase.
That confirms that it has already happened.
Such as.
.
.
I allow and receive.
Healing moments.
That are given to me.
And you repeat this three times.
Now follow cues I make.
We will travel around the consciousness.
Of your body.
Imagine.
These places without.
Getting attached,
Or trying to move them.
Bring to mind now your throat.
Bring to mind your throat.
Your throat as a crystalline tube of light.
Open.
Yielding.
And now imagine.
All of your fingertips.
Feel your thumbs and fingers.
Filling up.
Like crystalline tubes of light.
Imagine.
Your palms.
Palms and fingers together.
Glowing.
Vibrant.
Feel your thumbs sending energy up your arms back to your throat.
And feel.
Inside your mouth.
Feel your tongue.
Below the tongue.
Above the tongue.
Peel both inner cheeks.
The whole inside of your mouth.
Vibrant.
Open.
This is chi.
Prana.
Let that awareness spread to your eyes.
Eyelids.
Eye sockets.
Eyeballs.
Feel the skin on your face.
And the crown of your head.
The back of your head.
Feel the hearing.
In both ears.
Left.
.
.
Ear.
.
.
Right ear Feel the space in the middle where they meet.
Aware of the back of your head.
Curve of the back of your neck.
Tips of your shoulders.
Shoulder,
Blades.
Notice the wholeness of your back.
Whole back.
Lower back.
Spine leading to your buttocks.
And your pelvis.
Front of pelvis,
Where your hips are in the front.
Notice your whole pelvis,
The inside of your pelvis glowing radiant.
Feeling this prana.
This.
.
.
She.
.
.
Spreading awareness to your hands and fingers again.
Your lower arms.
Upper arms.
And back down your back.
To your buttocks.
Notice your thighs.
Whole thighs.
Thighs like crystalline tubes of light.
Through the passage of your knees.
To your shins.
Calves.
The whole lower tubes of your legs.
Both legs.
Whole legs.
Sending energy down.
To the tubes of all of your toes.
All 10 toes.
Souls of feet.
Tops of feet.
Both feet.
Fall.
Glowing.
And aware of your heels.
Both heels.
Connected.
To the ground.
Aware of everything that touches the ground.
From your shoulder blades.
To the back of your arms.
Through your Buddha.
Parts of your legs.
And heals.
Feel parts of the back of your body that may not touch the ground.
Such as the curve of your neck.
Lower back.
And behind the knees.
Turn your attention.
To the front body.
Everything in the front of the body.
That faces the sky.
Such as.
.
.
Your face.
And nose.
Throat.
The bright side of your arms.
Front of torso.
Front of hips and thighs.
Now this.
There's shuns.
Tops of feet.
And toes.
Feel the whole.
Front side.
Of your body.
Notice again,
The whole back side of your body.
Feel the whole front side.
Of your body.
Now notice the space where the front and the back meet in the middle.
Turn your attention to the left side of your body.
Right side of your body.
Left side.
Such as your left whole arm.
Palm,
And fingers.
Or your left whole leg.
Hole.
And alive.
With its connection to your left.
Ear and side of head.
Feel that whole left side of your body.
Fill it with awareness with light.
Now feeling the whole right side.
Of your body.
Noticing.
Your right thumb and fingers.
And palm.
The whole right arm.
That leads up to your ear.
And imagine that whole right side of your face.
And ear.
Energy and awareness glides down to the rest of the right side.
Fullness in the right leg.
Vibrance in the right arm,
Leg,
And foot.
Now feel the left side of your body again.
Go to your right side.
Of your body.
Again.
Now feel.
The very center.
Where they meet.
Feel the top half of your body.
From your belly button.
On upwards to your head.
And that line.
Of your arms.
Upward as well.
Now feel.
The lower half of your body.
From the belly button.
Downward.
With your fingers.
Your legs and feet.
Fill up the upper half of your body.
With fullness.
And now the lower half of your body.
Alive.
Feel the center.
Where they both meet.
Feel the center.
Where they all meet.
Left.
Right.
Bottom.
Upper half.
Lower half.
Full body.
Radiant.
Feel your breath.
On your inhale.
Imagine.
Right.
Yet soft pink light.
Coming in through your feet to your head.
On your exhale.
Imagine.
Pale blue light leaving from your head.
Through your feet.
Your inhale invites soft,
Bright,
Glowing pink light through your feet.
To your head.
Your exhale.
Breathes out light.
Pale blue light.
From your head down through your body.
Through your feet.
Continue.
At your own pace.
Breathing in pink and fall.
Breathing out gentle blue and emptying.
Now.
When you inhale.
Imagine Brightness.
And when you exhale.
Picture sparkling down to dim sparkles.
On your inhale.
Imagine being glowing brightness.
And on your exhales,
Imagine.
Sparkling little by little less into dim sparkles.
Like distant stars.
Your inhale brings brightness.
And your exhale brings dim glitter.
Go back and forth.
At your own pace.
Imagine.
The feeling of stillness.
So still.
You cannot move.
Frozen.
Still.
Now bring to mind.
The feeling of fluid motion.
Body moving like a wave through space.
Like an ocean wave in time.
Bring back the filling.
Of absolute stone stillness.
Than the feeling.
Of fluid motion.
Moving,
Flowing.
Like a kite billowing in the winds of time.
Go back and forth.
From absolute stillness.
To fluid motion.
Dry feeling both of these at the same time.
Now,
Feel the feeling of emptiness.
Completely empty.
Just a container of void.
Now go to the feeling of feeling so full.
Very full.
To the brim full of being.
Of soul,
Of light.
Go back to the feeling.
Of emptiness.
And now the feeling.
Of fullness.
Feel both now.
At the same time.
Imagine.
The following images.
Without attachment or expectation.
Just let them float by.
A mysterious cave with light glowing out of it.
A crystal chamber.
A trickling waterfall through rocks.
Small embers burning in a handful of stones.
A sunlit hole.
Through a cave.
Birds soaring through the air.
Twinkling stars in the sky.
Tree roots reaching deep.
We will now go on a journey.
You are lying down.
On what feels like a soft,
Yet solid,
Crystalline floor.
You open your eyes.
To find.
That you surrounded.
In a haze.
Of various vibrant colors.
Your focus comes online.
A little more.
And you see walls of light,
Walls of color.
You sit up.
And you notice.
So many walls and so many various different colors.
To the left you see.
Clear white crystal quartz.
Light coming from you don't know where.
Just brilliant.
Shining light.
And to your right,
You notice a wall of amethyst.
Purple.
Well lit.
Offering a vibration of healing.
You walk over to the amethyst wall.
And you slide down it gloriously,
Feeling soothed and comforted.
And you sit down.
And now your new orientation.
Shows.
That to your left.
Appear to be all kinds of crystal quartz of various shades.
And to your right.
You notice rose quartz beams.
Below you.
Peaceful yet vibrant.
Tie-dye colors that you are sitting on.
And above you.
A glowing light.
Shining.
Shining rays over your head.
You have the inclination.
To ask for more.
And so does light.
Dials up.
To a thicker and more full vibration.
That light coming through the crown of your head.
Through your face.
Trickling down your shoulders and arms.
Clear through to your fingertips and thumbs.
You are showered with this light down through your torso and hips.
Pelvis.
And it radiates down through your legs and feet.
You feel.
Hole.
You feel.
Healed.
You feel life coursing through you,
Yet grounded and peaceful.
As though the light asked.
Which part of your body needs a little bit extra today.
You answer.
You put out the answer of which part of your body needs some more healing.
And you allow that healing light to come through you.
All the way shining through you to this place.
On your mind or your being and the light comes through.
And you allow it.
You thank the light.
And you coexist together for a while.
And here you remind yourself of your Sankalpa.
Your statement.
It could have been one.
That you were given to use,
Such as.
I allow and receive.
Healing Moments.
That are given to me.
And you repeat this three times.
Now you know it is time to shift.
Time to say thank you and goodbye.
To this healing crystal grove.
You eventually.
Make your way.
To standing.
And begin to walk.
You walk right through a glowing wall.
And land here in your place.
If you continue to stay on,
To rest or to go to sleep.
You can take your headphones out or shut this off.
Otherwise,
Begin to make your breath a little deeper.
Big inhales.
Big exhales.
Let your belly fill up.
And wiggle your finger and then your toes.
Circle your ankles and your wrists.
Hug your knees in and just give yourself a gratitude-filled squeeze.
Thank yourself.
For what you have done.
For yourself.
I have other yoga nidras of varying sizes right down to a three minute quick reset.
Allow yourself some time to reset during your days.
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.
