My name is Jenny and this is an NSDR style meditation and breath work for rest.
Perfect for just before bed or when you just need a moment to land.
Thank you so much for being here.
Let's find a comfortable lying down position and just bring your eyes to a close.
Taking a few moments to land.
Taking a few moments to,
With the eyes closed,
Maybe gently soften the gaze between the eyebrows.
The seat of the mind.
Perhaps tuning in to the ground underneath you.
And really allowing your body,
Your body to be held.
I am safe to be here.
And tuning in to the rise and fall of your breath just as it lands.
Just be with that for a few moments,
Not trying to change or force.
Just listening and being with your breath.
As you breathe into your body.
What is it like to really breathe with the body?
As you lie here,
What can you feel or tune into or notice?
Perhaps you can feel your heartbeat.
Perhaps it's a little tingle somewhere or just a sensation that wasn't in your awareness before.
Let yourself land into your body.
Just be with it for a moment.
Listen to it.
And curiously,
Just checking in with the mind.
And just as an observer,
Noticing any thoughts,
Any worries,
Any cycles,
Chit-chat up in the brain.
Just notice what's there.
And trusting that anything important will be there later for you.
Just allowing those thoughts to just settle.
Perhaps visualizing,
Just taking them out and popping them in a little bowl.
Trusting I am safe to be here.
Trusting that there is nowhere else I need to be.
And if thoughts pop in,
I can just see them.
And I can step back from them.
They are not controlling me.
I am here.
And allowing those thoughts to have just stepped back even a little.
Just notice how you're feeling.
Not how you maybe thought you were feeling or any narratives or stories the brain has.
But if you breathe right here,
Right now,
All sensations are welcome.
What energy,
What emotion,
What sensation is with you.
Over the next few moments,
Just breathe with those sensations.
Safe in your body to feel sensation.
Tune back in to your breath,
Just your breath.
Perhaps seeing if you can make your breath a little softer.
Gentler.
No stress,
No force.
But trusting you can slow.
What is it like with this light,
Gentle,
Easy breath?
If every inhale creates space.
Space in the body,
Space in the mind.
And keeping that with every inhale,
Melts the body.
Every exhale loosens any grip.
Every exhale allows all of you to draw to space.
Feel it,
Let it be there.
And keeping this space,
This relaxation.
Take an inhale for 4,
3,
2,
1.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale light,
3,
2,
1.
Exhale slow,
7,
6.
It's okay if you lose it,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Keep this going.
Inhaling 4.
Exhaling 8.
And find a pace that you can settle into.
A little bit of challenging sensation is okay as long as the body can relax.
And 8.
Every cycle of counting like you are counting sheep.
Dropping you into a deeper state of rest.
And easy,
Easy breath.
Breathe into it.
Heavy.
The spine.
Into the spine.
The shoulders and neck.
Shoulders and neck.
And anything I am carrying.
And anything you need to hear.
I am safe to rest.
I am loved.
Repeat that,
Whatever phrase.
Into your head,
Tell yourself,
Give yourself what you need.
Let it come into the body,
I am.
And you can stay here for as long as you need.
You can trust,
You can rest,
Or if you would like to.
And just giving yourself,
Wherever you are,
A wave of gratitude and love for being here.
And feeling the gratitude and the love from me.
Trust that you are held.
Trust that you are loved.
You are so loved.
And trust you can keep showing up.
Thank you so much.
