Lying Down on a soft surface.
Like a yoga mat.
A comfy blanket.
Or even a couch.
Or bed.
Let your eyes close.
Let.
Your jaw.
Unclench.
Take one breath in through your nose.
And let it go slowly through your mouth.
I'm Julia King and this is Yoga Nidra.
There's nothing to stretch.
There's nothing to get right.
I'll talk.
And you listen as your body weaves between awake and asleep.
However,
If you drift off.
That is okay.
Let the weight of your body be held by whatever is underneath you.
Feel where you're supported.
The back of your head.
Your shoulders.
Your hips.
Your heels.
Let them get heavier.
One more breath in.
And out.
Come up with a phrase that lets you know that you fully trust yourself.
Or borrow this one.
I trust myself and my knowing.
Two more times.
I trust myself.
And my knowing.
I trust myself.
And my knowing.
Or let your own words weave in.
Feel where you are in space.
Your body.
Getting heavier towards the ground.
And yet also more present.
And imagine your whole left side of your body.
Fill up the entire room.
Left side.
Now bring to awareness your throat.
Your throat like a tube of light.
Open.
Free.
The taste in your mouth.
And notice.
The skin on your face.
Feel.
The inside of your mouth again.
Back to your throat.
Your nostrils,
Breathing air.
The hearing.
In your ears.
Where your left ear.
Meets your right ear.
Notice your left thumb and fingers.
Left.
Palm.
Entire full left arm.
The tube.
Of light.
Notice your throat again.
And feel the left side of your torso.
Left ribs.
Left side of pelvis.
Upper left leg.
Lower leg.
Notice your ankle on the left side.
Feel.
Or heal.
Connected to the earth.
Notice the sole of her foot.
And your toes.
Top of foot.
Entire left leg and foot.
Feel the entire left side of your body.
Notice now.
The back of your neck.
Your right thumb.
Right,
Fingers.
Palm.
Whole,
Right.
Hand.
Feel the tube of your right arm.
Notice the tube.
Of your right arm,
Like light filled.
Notice both arms falling.
Heavy.
And palms and fingers.
Vibrant.
Notice the right side of your torso.
Right.
Ribs.
Right side of pelvis.
Whole entire pelvis.
Open.
And free.
Notice you're right.
Upper leg.
Bye Feel your right lower leg.
Ankle.
Heal,
Connecting.
With earth.
All five toes.
Sole of your right foot.
Feel top.
Of your foot.
Both feet.
Feel your entire right leg and foot.
Both legs.
Heavy.
Grounded.
Whole body.
Falling deeper.
Back of your head.
Heavier.
Forehead and skin on your face.
Calm.
Whole body.
Bring your awareness.
To your breath.
Allow your breath to come as it comes.
Notice how your belly rises.
And falls.
With each breath now.
Count down from the number.
11.
The number count on the exhale.
For example.
Inhale.
Exhale,
11.
Inhale.
Exhale,
10.
Continue down to one.
If you lose count and your mind wanders.
Easily just begin.
Again.
On your inhale now.
Imagine the feeling of rising.
Lifting.
Swirling.
Buoyant.
Breathe.
On your exhale.
Imagine the feeling.
Dropping.
Settling.
Way dead.
Downward.
Now back to the feeling of rising on your inhales.
That swelling buoyancy.
And on your own exhales.
The feeling of sinking.
Dropping,
Down.
Go back and forth at your very own pace.
Now feel the feeling.
Of filling up.
Bowl.
Round.
Spacious.
Rimming.
On your inhale.
End.
On your exhales.
The feeling.
Of hollow.
Quiet.
Empty.
Stillness.
Back to your inhales.
Of fullness.
Brimming over.
And your own exhale.
Pace to find the hollow.
Empty.
Space.
On your inhales and your exhales.
Go back and forth.
From full.
To empty.
At your own pace.
In your body,
Create a feeling.
Contraction.
Small.
Curled.
Bold did.
Duct.
Narrow.
And on your.
Next.
Feel the feeling.
Of wide.
Open.
Unfolding.
Spreading.
Boundless.
And back to the feeling.
Of curled and braced.
And two,
Then the feeling.
Of open and spreading.
And boundless.
And go back and forth.
From small and braced.
To open and boundless.
At your own pace.
Feel the feeling of denseness.
Sunken.
Rooded.
Earth bound.
And the feeling of weightless.
Floating.
Rising.
Made of air.
And go back.
To dense and thick.
Rooted.
Earth bound.
And to the feeling.
Of weightlessness.
Floating.
Rising.
Go back and forth from dense.
Too weightless.
At your own pace.
Now try feeling both.
At the same time.
Now visualize.
The images.
That you will now hear.
No need to think whether you can or you can't.
They either come or they do not.
A candle,
Lame.
Steady in still air.
An open hand.
Palm up.
A key.
Wheat moving in wind.
A stone worn smooth.
A single star low on the horizon.
A door standing open.
Warm light under a closed island.
Your own name.
In your own handwriting.
Sunlight on the back of your neck.
You're standing in a field.
It is dusk.
Alpine glow shines on the grass.
Where you are standing.
The grass is waist high.
Warm wind is moving through it and gently grazing your skin.
Here now.
At the last light of the day.
Everywhere you look.
Infinite grass.
And beauty.
And you feel.
He is full.
And strong.
You feel your feet firmly on the ground.
You feel.
Empowered.
While everywhere you look seems to go on endlessly.
There's no path.
Nobody else here.
No one waiting on you.
Ahead of you,
A stone arch rests on the field.
There you are,
Standing alone in the grass.
This doorway has no walls on either side.
Just you.
And the archway.
And the field showing right through it.
Nothing is keeping you out.
You could walk around it.
You don't have to go through.
There's light on the grass in front of you.
Notice it isn't coming from the archway.
It's shining from your own chest.
Golden.
Steady.
And warm.
The same heat.
You find at your heart.
You also feel in your navel.
You feel inclined to walk toward it.
Not because you were told to.
Because you decided to.
Feel that difference in your feet.
The air is cool as you walk toward the archway.
And then it warms up around you.
There's a little step down.
And you slow down.
As you are now once again.
In level ground.
Someone is already standing there.
Study.
This person has been there a while.
As they turn.
You realize.
It's you.
This person,
You.
Gives you nothing.
No gift.
No message.
No instruction.
Looks at you and nods.
The way someone nods when they already knew you'd come.
You feel grounded.
Warmth in your whole body.
You feel as though your whole being has been flicked on.
You are the one.
That chooses where to go.
You have the gift to give your own self.
The gift of choice.
The gift of empowerment.
You were never lost.
It was you all along.
And then A breath of silence.
And you remember your statement.
Your Sankalpa.
Repeating.
The one you borrowed.
Or your own.
I trust myself and my knowing.
I trust myself and my knowing.
I trust myself.
And my knowing.
Now you know in your heart when it's time to be complete.
You can choose to stay here.
Or you can choose.
To move on.
If you have chosen.
To move on.
Wiggle your fingers and your toes.
Circle your ankles and your wrists.
Take some big belly breaths.
And continue to make.
Continue to make movements.
Continue to make movements.
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.
