Non Sleep Deep Rest Meditation

Welcome,

Today we'll be practicing non-sleep deep rest,

Often called NSDR,

It's a simple yet powerful way to guide your body and mind into a state of profound relaxation.

Think of it as a reset,

Your nervous system shifts from doing and striving into resting and repairing,

You remain awake and aware but the body will enter a state similar to deep rest or meditation.

Find a comfortable lying position,

Let your arms rest by your sides,

Palms open and allow your legs to fall naturally,

Close your eyes.

Give yourself permission to let go of all effort,

For these next few minutes there's nothing to achieve and nowhere else you need to be,

Notice the rhythm of your breath,

The rise of the inhale,

The fall of the exhale.

Take a slow breath in through the nose and release it with a sigh through the mouth.

Do this once more inhaling deeply and exhaling fully,

Try to exhale through pursed lips this time,

And one more time inhaling deeply and exhaling through pursed lips,

Then allowing the breath to return to its natural effortless flow.

Imagine holding a golden torch of awareness,

This gentle light will travel through your body melting away tension wherever it rests,

Begin at the crown of your head,

Let the golden glow soften your scalp,

Blow the torch to your forehead,

Around your eyes,

Smoothing,

Quieting,

Shining the light to your jaw,

Releasing,

Loosening,

Guide the torch towards your throat,

Towards your shoulders,

Allowing them to feel heavy melting like ice in the sun,

Rest the glow over your heart,

Illuminating its quiet rhythm,

Move the light to your belly,

Expanding and softening with each breath,

Bringing the flame into your hips and pelvis,

Sinking deeper into the ground,

Now travel slowly down your legs,

Finally let the torch settle at your ankles,

Observing this light over your feet and your toes,

They are glowing with ease,

Sense your entire body shimmering with golden awareness,

Deeply supported,

Deeply at rest,

Notice your body as one field of light,

Your mind open and spacious,

Thoughts may appear but they pass like clouds across the sky,

You are resting in the space between effort and surrender,

Awake yet profoundly relaxed,

Slowly begin to deepen your breath,

Wiggle your fingers and your toes,

Take a long inhale in and exhale softly,

Slowly taking a few moments here and when you're ready,

Rolling gently onto one side,

Pausing there for a moment,

Rise to a comfortable seated position,

Take one final breath in through the nose and exhale through the mouth,

Carry the softness and clarity with you,

Remembering that this place of rest is always available whenever you need it,

Thank you for being here today.