Lie down on your back and let your arms rest by your sides.
Close your eyes.
This yoga nidra is for when you're tired or running on empty.
Over the next little while,
Your nervous system shifts into deep rest.
The kind that restores your energy.
From the inside out.
I'm Julia Kang.
Let's begin.
Find your breath in your body.
Slow down your exhales to be about as equal or slightly longer.
Than your inhales.
Watch that.
Let each breath bring you more grounded.
And peaceful.
Bring to mind a simple intention.
A few words spoken as if they are already true.
Such as one of mine.
Which is I am allowed to be refilled and peaceful.
Or one of your own.
Say it silently to yourself three times.
I am allowed to be refilled and peaceful.
I am allowed to be refilled and peaceful.
I am allowed to be refilled and peaceful.
Now let it go like a seed dropped into soft earth.
Feel.
Where you're lying down,
The whole back body.
Notice.
Your lips in space.
And feel.
The taste inside your mouth.
Let the skin on your face be felt.
As you feel the air passing in and out.
Of your nose.
Feel your throat.
And awareness glides down to your fingers and thumbs.
Fingers and thumbs vibrant palms open.
And alive.
Feel both hands and fingers vibrant.
Present.
And allow.
The feeling of the tubes of your arms.
Arms filled with awareness.
Back to your throat.
Aware of the back of your head.
The back of your neck.
Aware.
Of your whole back.
The curve of your lower back.
Gliding down to where your heels connect with the ground.
And the sensation of all 10 toes.
Allow your legs to feel like tubes of awareness.
Heavy.
Thinking.
And up to your pelvis.
An open bowl of light.
Noticing belly.
Your chest.
Back to your throat.
Feeling.
Your whole front body.
Everything that faces the sky.
Feel the front of your legs.
Top.
Bottom.
And ankles.
Tops of feet.
And all 10 toes.
Souls of the earth.
Back to the heels.
Feel your whole back body.
All the way up the back of your legs.
Lower legs.
Upper legs.
Hold back.
Noticing again the back of your head.
And neck.
Notice your whole back body on the ground.
And your whole front body facing the sky.
Feel your breath moving on its own.
Now notice the moment at the bottom of the exhale.
The breath completely empty.
Slowly,
All the way up.
Feel what it's like to be full.
And at your own pace,
At your own discovery of when it is empty,
Feel the emptiness.
And at your own pace,
When you feel the moment it is full,
Feel the fullness.
Go back and forth from full awareness of emptiness.
And full awareness of fullness.
Now feel both at once.
The emptiness and the fullness all at one time.
Go back and forth from empty to full at your own pace.
With each inhale.
Imagine,
All of yourselves.
Lighting up with fullness.
Energized.
Vibrant.
With each exhale.
Imagine.
An emptying,
A cleansing of old energy.
On each of your inhales,
Feel the fullness.
And the vibrance in every cell.
And on each exhale.
The emptiness,
The void,
And the clearing.
Go back and forth.
From really full and vibrant.
To emptying and release at your own pace.
Now feel the body become heavy.
So heavy.
Javier.
Sinking down as if every part of you has been carrying too much for too long.
Let the ground take it all.
Now,
Feel the body becoming lighter.
And lighter.
So light.
Way less.
As if nothing is pressing on you at all.
Now,
Feel the heaviness again.
Sinking into the ground.
Now the lightness and lighter.
Go back and forth from heavy.
Too light.
At your own pace.
Now,
Feel them both at the same time.
Let that go.
Feel coolness now.
Like stepping out into a cold,
Rainy evening.
Cool air on your skin.
Cold to the core.
And now,
Feel warmth.
Warmth spreading through your chest.
Your hands and your belly.
Feel cool again.
Cool to the inside.
And now feel warm.
All the way through.
Go back and forth from cool too warm.
At your own pace.
Now feel both at the same time.
Imagine the images.
You here.
Tree blowing in the wind.
Roots growing down.
Through the earth.
Blue.
Sunny sky.
Kites flying through the air.
Stars twinkling.
On a clear night sky.
The sun burning bright.
Fire.
In an outdoor fireplace.
Now.
You find yourself.
On a quiet path at dusk.
Soft rain is falling.
The earth smells rich and dark.
Up ahead,
A small cabin.
Warm and inviting.
With one window,
Glowing gold is ahead.
It looks as though you were expected.
Here you are in an Alpen glow night.
Walking towards an inviting warm cabin.
As you get close.
You discover that it was you.
It was your place.
And it's your heart.
You left the light on for yourself.
Some part of you always knew you'd find your way back here.
You step inside.
A fire is crackling.
A soft chair is waiting with a thick blanket.
Already warm.
You sink in.
And pull the blanket all around you.
And it starts to rain.
A little more.
You listen to the rain on the roof.
And you know there is nothing you need to do here.
No one needs anything from you.
You are replenishing.
Feeling complete.
With each crackle of the fire.
Warmth pours back into you.
Into your tired hands.
Your heavy shoulders,
Sink and feel relaxed.
Here like a cup being slowly,
Gently refilled.
You feel at ease.
You are being filled.
Drop by drop.
Until you are full again.
You remain here in this place with the warmth of the fire.
And the rain above your head.
And you feel full and complete.
You remember your Sankalpa.
Repeat your phrase three times now.
Perhaps it is the one that you borrowed.
Such as.
.
.
I am allowed to be refilled and feel peaceful.
I am allowed to be refilled and feel peaceful.
I am allowed to be refilled and feel peaceful.
And you know it is time to return.
As the fire goes out in the fireplace but stays warm with you.
You stand up and move towards the door,
Carrying the cabin warmth and heart with you.
Down through the path and now into this room.
Begin to deepen your breath.
And wiggle your fingers and your toes.
Circle your ankles and your wrists.
And from here.
Maybe.
Going back to sleep.
Or moving 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.
