Before we begin,
Feel the surface beneath you and let your body know you are held.
Take a deep breath in.
And a long breath out.
Knowing that you are here now.
Welcome.
Thank you for joining me.
Julia King.
With Rest and Reset Studio.
Today's practice is a deep rest helping us to make up for lost sleep or to cool and calm anything going on that we need to release and set anew.
Today we will also bring in some healing for the heart.
You do not need to do anything.
Allow yourself to listen and this process works however you show up.
Simply allow yourself.
To be lying down comfortably.
On the floor or a mat.
Perhaps your bed.
Make sure.
That you're not too cool right now as your body will cool down.
Let your legs be supported.
Let your arms rest easily by your sides,
Wherever they feel most natural.
Allow your palms to face up or down.
Let your eyes close.
You have nothing to do.
And nowhere to go.
Just allow yourself to ease into your space.
And feel your natural breath.
Moving in and out.
There's no need to change it.
Right now.
Just notice that breath is already happening.
The body breathes.
The body rests.
The body is held.
Ask your heart.
What is my deepest desire?
Something may pop up.
And if it does,
You can create a statement that affirms.
That this desire has already been met.
Such as I am peaceful.
And bright.
I am peaceful or anything else and bright,
You can repeat three times.
Let those words become very quiet inside you.
Now we begin a gentle body scan.
Do not attach to if you feel something or not.
Just keep the body still.
Do not move.
And bring awareness.
To your right hand.
Right thumb.
First finger.
Second finger.
Third.
Forth.
All fingers and your thumb on the right hand.
Be aware of your palm.
Right lower arm upper arm.
Throat.
Throat open.
Gliding over to left thumb.
First finger.
Second finger.
Third.
Forth.
Feel all of your fingers on your left hand.
Just your fingers.
Be aware of your left palm.
Entire left hand.
Now feel your left lower arm.
Upper arm.
And throat.
Lips.
Fullness of your lips.
Your tongue.
Underneath your tongue.
Above your tongue.
The insides of your mouth,
The cheeks.
Your whole mouth and tongue.
Teeth and gums.
And now feel the skin on your face.
Your eyelids.
Left eyelid.
Left eyeball.
Right eye lid.
Right eyeball.
The top.
The top of your head.
Sides of your head.
Left ear.
Wrinkles and folds of your left ear.
Wrinkles and folds of your right ear.
Whole right ear.
Back of your head.
Whole head.
The back of your neck.
You are.
Whole back.
Feel your buttocks and your lower.
Buttocks.
And sides of hips.
Front of pelvis.
Entire inside of your pelvis.
Belly.
Chest.
Your torso open.
And free.
Feel the tubes of your legs.
Left thigh.
Right.
Bye.
Left lower leg.
Right lower leg.
The space of your knees,
Front and back.
Both legs present,
Grounded.
Heels.
Toes.
All 10 toes.
Feel the soles of your feet.
Right foot.
Left foot.
Both feet grounded.
Radiant.
Whole body alive.
Become aware.
Of your breath.
Feel.
Each inhale.
And each exhale.
Moving through.
Your nostrils.
On your inhale,
Notice cool air.
Entering through the nose.
Coolness at the nostrils.
Coolness in the throat.
Coolness as the breath gently arise.
The cooling of your body.
Now notice the warmth of your exhale.
Breath leaving warmer than it arrived.
Warmth moving out through the nose or mouth.
Warmth softening the face.
Softening the chest with warmth.
And the body feeling the warmth and softening.
Now,
Go back to the coolness.
Entering into the body.
And feel the warmth of your exhale.
Cool breath entering.
Warm breath,
Leaving.
Now,
Go back and forth.
At your own pace.
Feel the body from the inside out.
There may be sensation.
There may be nothingness.
But feel your body.
From the inside out.
Now shift awareness to the peripheral edges of the body.
The skin.
The outline of the body.
The edges of the face.
Shoulders.
Arms.
Hands.
Hips,
Legs and feet.
Feel the outline.
The periphery.
Where the body meets clothing or a blanket.
Or air.
Or the surface beneath you.
Now,
Go deep inside the body.
Feel inside the body.
Deep into your tissues.
Organs.
The center of your spine.
Just the idea of it.
To tiniest cell.
In your body.
Now sense the space outside the body.
The air just above the skin.
The outline of your body.
The room holding your body.
Now,
Deep inside the body.
Inward.
The tiniest cell at the center of your being.
Middle of your spine.
All the tissues inside your body.
Go back to the outer edges.
And your body resting inside a larger field of space.
And go back.
To the inside of your body,
The deepest tissues and deeper go back and forth.
From inner.
To outer.
Inner.
To outer.
Now go back and forth at your own pace.
Imagine now.
The images.
See in your mind's eye the images.
See in your mind's eye the images you are told.
Imagine.
A trickling mountain stream.
Herbs,
Growing roots in the ground.
Kite flying in the sky.
The planets of our solar system.
A fire burning in a small fire pit.
And now you are standing.
On a soft path.
At the root of mountain.
You are standing at a soft path.
At their root,
The base of a mountain.
The earth beneath your feet is firm and kind.
The air is clear and the sky is open.
You intend on climbing.
Not through effort,
But you are being guided.
And with each breath,
You take one easy step at a time.
And the body becomes lighter.
With each step.
You may notice now.
That you've been carrying a bag on your back.
It is heavy.
With each breath,
You take one easy step forward.
And with each easy step,
The body becomes a little lighter.
You may notice that you have been carrying something.
It's on the heavy side,
You notice.
Perhaps it's a burden.
A worry.
An old story or responsibility.
A feeling that it has lived in the body for too long.
You do not need to name it or understand it.
Or explain it.
You just notice.
But it's there.
And so you continue to walk the mountain path,
Ascending.
Each depth feels.
More informative of your sensation in your body and what you are carrying.
Halfway up.
You notice the sun brighter.
Shining Light.
As though it's calling to you,
Saying,
You no longer need to carry that.
And so you put the bag down.
You look inside.
And you empty its contents.
You put the bag back on your back.
And continue ascending,
Feeling much lighter.
Relieved at giving yourself permission to let go.
You continue upward.
One breath,
Each step.
And a release.
And then you notice the bag itself is a heaviness that's ready to be set down.
Perhaps it was a little guardedness or pressure.
You set the bag down on the path.
The mountain receives it.
The earth receives it.
And you realize.
.
.
You do not need to carry everything to the top.
As you rise,
The air becomes clearer.
The breath becomes wider.
And you feel both grounded and spacious.
You can see lots of green earth beneath you.
An expansive sky above you and that is how you feel expansive and grounded.
Almost to the top.
You take a sigh.
You look around and you take your final steps.
You see green,
Greenery everywhere.
Pink roses everywhere.
Speckled with some red and sunset roses.
Here you are at the top.
And you feel awareness at the space of your heart.
You simply notice the heart as a quiet inner space.
A place that has carried a lot of love.
Grief and hope.
Longing,
And tenderness.
So much protection.
And now you allow the heart to be exactly as it is.
If there is a heaviness around the heart,
Imagine setting it down.
Like it had his own bag to put down.
Just a small part of that heaviness now left beside the mountain path.
The sun shines down and brings its rays through the crown of your head and through your neck and body.
Arms and fingers.
Down through your pelvis and your legs and toes.
You sparkle with lightness in a special twinkling and glowing goes your heart.
You feel lighter.
And so does your heart.
Now you know it is time to go down.
With compassion and gratitude to your heart.
You thank your heart.
And you descend down the mountain.
As you descend,
You notice your bag,
But it's lighter and it's floating off,
Sparkling away into infinity.
You go a little further down.
And the contents inside the bag have rooted down and turned.
Into the seedlings of new trees.
You sit here,
You feel the green light that is glowing from your heart.
You know it is time to continue.
And you arrive down.
To the base of the mountain.
You lie down.
On your blanket and feel peaceful.
Remembering here.
Your positive statement.
Your Sankalpa.
It could have been.
I am peaceful.
And bright.
Repeat this phrase three times.
Now.
If you are preparing for more sleep,
Remain in your space.
Otherwise,
Make some small movements and bigger breaths.
Wiggle fingers and toes,
Circle.
Wrists and ankles.
Hug your knees into your chest and welcome yourself back to this moment.
I have several other Yoga Nidras of varying lengths,
Many of them with healing frequencies It is recommended that you regularly practice yoga nidra.
But perhaps if you get up too early and you would like some rest.
It's good to listen to one,
Maybe get a little bit more help.
For yourself.
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.
