Calm is already beginning now.
Let your body get comfortable in your place of a seat or lying down and simply arrive here.
Check in if you are warm enough but not too warm,
Grabbing any blankets or layers.
As we rest,
The gentle 528 hertz frequency associated with the heart center provides a steady vibration.
This tone may support relaxation and emotional balance,
Helping the body soften and return toward calm.
Hello and thank you for joining Rest and Reset Studio with me,
Julia King.
You're safe here.
Take a slow,
Soft breath and let yourself settle.
Let your body find a comfortable position.
Lying down if you can,
Or seated if that feels better today.
Ask your heart one question.
What do I need most today?
The first word or feeling that arises.
That's your true intention.
Repeat it silently three times as if it's already true.
Now we move gently into your body.
Bring your awareness first to your lips.
Notice the subtle tingles or the softness,
The aliveness there.
Shift your attention to your fingertips,
The pads of the fingers,
The tiny electrical buzz of sensation,
The delicate temperature of the air on the skin.
Then move to your palms.
Warm,
Cool,
Pulsing.
Perhaps you even feel the faint rhythm of your heartbeat there.
Now bring awareness to the eyes and eyelids,
The space between your eyebrows.
Your cheeks,
Your jaw,
The gentlest sensations swirling across your face.
And finally your feet,
The soles,
The toes,
The arches spreading softly,
Relaxing.
Imagine all these highly mapped areas glowing softly inside you,
Your inner sensory feeling.
Feel all of the areas touched upon glowing softly inside you.
Now bring to your focus your breath.
On your inhale,
Feel a sense of receiving,
Receiving calm,
Receiving support,
Receiving space.
On your exhale,
Feel a sense of letting go,
Letting go of holding,
Letting go of gripping,
Of effort.
Inhale a gentle yes for your body.
Exhale a peaceful no.
Ride the opposites of yes and no.
Receive and release.
The breath balancing both sides of you.
Now imagine your whole energy body.
With each inhale,
Sense yourself expanding,
A gentle widening,
A soft spreading of your inner space.
With each exhale,
Sense a natural contracting,
A drawing inward,
A gathering,
A settling.
Feel the expanding.
Notice your contraction.
Sense yourself expanding.
Feel your contraction,
Like the tide,
Night and day,
Like your own life rhythm.
Let those opposites harmonize inside you,
Until expansion feels peaceful and contraction feels nourishing,
Or allow it to be what it is right now.
Revisiting your intention,
Repeat that phrase one more time,
Perhaps a couple of more times.
Repeat that phrase three times,
As if it were true.
Begin to feel your physical body again.
Notice the rise and fall of your breath,
The contact points between you and the support beneath you.
The temperature of the air on your skin.
If you're ready to return,
Gently wiggle your fingers and toes.
Maybe roll your shoulders and allow your feet to connect with the floor or the bed beneath you,
Grounding you back into this present moment.
Taking three deep breaths in through your nose and out of your mouth at your own pace.
Or if you'd like to drift into sleep,
You're welcome to stay right where you are.
Your body knows exactly what to do.
You may continue on to rest or allow yourself to find deeper breath.
Wiggling your fingers and toes and know that you can move into your day in a mode of healing and peace.
Thank you for joining me,
Julia King,
And the Insight Timer community.
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.
