Welcome to this session of non-sleep deep rest.
This session is specifically designed to help reduce anxiety and stress.
I'm so glad you're here.
This practice will help your nervous system reset and allow you to experience deep rest.
To begin,
Find a comfortable position.
You can lie down or sit in a supportive chair.
Allow your body to be fully supported.
This is your time to completely let go.
Take a moment to silence any notifications and ensure you won't be disturbed for about the next 20 minutes.
There's no right or wrong way to experience this practice.
If your mind wanders,
That's normal.
Notice when that happens.
With compassion,
Gently guide your attention back to my voice.
Let's begin by taking three slow,
Deep breaths together.
Inhale slowly through your nose.
Exhale completely through the mouth.
Again,
Inhale deeply and exhale fully.
Release any tension.
One more time,
Breathe in deeply and breathe out completely.
Now bring your awareness to your feet.
Notice any sensations that are present there.
Name pressure.
Whatever you feel,
Simply observe without judgment.
As you breathe naturally,
Imagine breathing into your feet.
With the exhale,
Feel any tension melting away.
Move your attention to your ankles,
Your lower legs and knees.
With each breath,
Invite these areas to soften and release.
Continue moving to your thighs and hips.
If you notice any tension,
We usually hold some tension in our hips.
Imagine it dissolving like ice in the sunlight.
Bring awareness to your low back and abdomen.
Many of us carry anxiety in our stomach and digestive system.
As you place your attention here,
Bring kindness.
With each breath,
Feel your belly rising and falling,
Creating a gentle wave of relaxation.
Now focus on your chest and upper back.
Allow your breath to expand into any areas of tightness here.
Your heart rate may begin to slow as your body recognizes it's safe to rest.
Move to your shoulders and neck,
Areas where stress often accumulates.
Imagine heaviness leaving these areas with each exhale,
Like sand pouring out of a sandbar.
Leaving lightness behind.
Finally,
Bring awareness to your face.
Notice your jaw,
Eyes,
Forehead.
These areas often tense without our awareness during stressful times.
Take this time to allow all the small muscles in your face to soften and release.
Now that your body is settling into rest,
Let's deepen this relaxation.
Imagine you're surrounded by a protective bubble of calm.
Inside this space,
You're completely safe.
Nothing needs your attention right now.
No problems need solving.
This is your time to simply be.
Each breath you take draws in peace and releases worry.
Your breath is like a gentle wave washing over you,
Cleansing away any stress or anxiety.
Notice how your body feels heavier and more relaxed with each passing moment.
This heaviness is a sign that your nervous system is shifting from fight or flight to rest and digest.
You're on the right track.
This is exactly what we want.
Now I'll guide you through a specific visualization for releasing anxiety.
Imagine your anxiety as a color,
A shape,
Or a texture somewhere in your body.
There's no right or wrong way to perceive this.
Simply notice how your anxiety appears to you today.
Once you've identified this representation of anxiety,
Acknowledge its presence without judgment.
This feeling's been trying to protect you in some way,
Even if it's not very helpful.
So imagine you create space around this anxiety.
It no longer fills your entire awareness,
Just one small part of a much larger,
Calmer you.
With each breath,
Imagine this anxious energy transforming.
Maybe it dissolves,
Shrinks,
Or changes color.
Maybe it floats away.
You're not forcing it to leave,
Just allow it to change.
As this transformation continues,
Notice the increasing sense of spaciousness within you.
So where anxiety once felt constricting,
Allow openness and ease.
Let's activate your parasympathetic nervous system even further.
This is your body's natural relaxation response.
Bring your attention to the space between your eyebrows.
As you inhale,
Imagine cool,
Calming energy entering through this point.
As you exhale,
Feel this energy spreading throughout your brain,
Soothing any racing thoughts.
Now focus on the back of your throat and your heart.
These areas are connected to your vagus nerve.
This is like a superhighway of your relaxation response.
As you breathe deeply,
Feel these areas softening,
Opening.
With each exhale,
Imagine your breath traveling all the way down to your lower belly,
Creating a gentle expansion.
This type of breathing tells your body it's safe to rest deeply.
For the next few minutes,
We'll rest in simple awareness.
There's nothing you need to do or accomplish.
Simply be present with whatever arises in your experience.
Sensations,
Thoughts,
Emotions,
Without needing to change anything.
Notice how thoughts may come and go like clouds in the sky.
You are the spacious awareness witnessing these clouds,
Not the clouds themselves.
Even in the state of deep rest,
You remain awake and aware.
This is the heart of non-sleep deep rest.
Conscious relaxation that refreshes both the mind and body.
Now we'll begin to gently reawaken the body and mind.
Start by bringing slight movement back into your fingers and toes.
Just small,
Subtle movements that remind your body it can be both relaxed and alert.
Take a slightly deeper breath,
Inviting fresh energy to flow through your system.
Begin to notice sounds around you that you may have filtered out during the practice.
When you're ready,
You might wiggle your fingers and toes,
Stretch your arms overhead,
Or gently move your head from side to side.
As we conclude this practice,
Know you can return to this state of calm awareness anytime.
Thank you for practicing non-sleep deep rest.
May the calm you have cultivated continue to support you throughout your day.
