Welcome to this non-sleep deep rest practice,
A powerful tool to help you calm your nervous system,
Quiet the mind and restore deep inner balance.
Whether you're sitting or lying down,
Allow your body to settle into stillness now.
Closing down your eyes gently and turn your awareness inward.
For the next few moments,
Your only task is to rest,
To release and to restore.
Let's begin by softening the breath into a slower rhythm.
Take a gentle deep breath in through your nose or your mouth and exhale softly through pursed lips as if you're blowing through a small straw.
Feeling your body soften as the air leaves your lips.
Again,
Breathe in deeply and exhale slowly through pursed lips,
Allowing your shoulders to melt downwards,
Tension releasing.
One more time,
Inhale fully and breathe out gently,
Extending the exhale as if you're softly sighing your whole body into stillness.
Now allow your breath to return to its natural,
Easy rhythm.
In your mind's eye,
Imagine you're holding a soft beam of light,
A gentle spotlight that allows you to direct your focus.
Let's begin by resting this light at your feet.
Notice the points of contact between your feet and the surface beneath you.
Perhaps you feel warmth,
Coolness,
Tingling or nothing at all.
Simply notice.
Let the soft light expand now to include your ankles,
Your shins and your calves.
Feel gravity pulling you gently down,
Your legs heavy,
Supported,
Safe.
Let the soft light expand to include your thighs and your hips.
Imagine the muscles in your legs letting go,
Sinking just a little deeper into the surface beneath you.
Take a slow breath in and exhale softly through pursed lips,
Allowing your entire lower body to become heavy and relaxed.
Bring your awareness to your belly and lower back.
Feel the subtle rise of your stomach as you inhale and the gentle fall as you exhale.
With each breath,
Imagine this area softening.
Let go of any holding in your abdomen,
Making your belly soft.
Now expand your focus to your chest,
Your upper back,
Shoulders.
Notice the natural weight of your torso,
Whether it's supported by the surface beneath you or simply resting in space.
Either way,
Allow this area to soften,
To relax,
To release.
Take another deep breath in and exhale slowly through pursed lips,
Allowing your chest and shoulders to melt downward,
As if gravity is inviting you deeper into rest.
Bring your attention to your arms and hands now.
Notice where they rest,
Whether on your lap,
By your sides or against the surface beneath you.
Feel the air on your skin or the soft contact of fabric against your hands and fingers.
Allow the muscles of your arms to soften.
Let your hands be still and heavy.
Move the light of awareness to your neck,
Face and scalp,
Relaxing your jaw,
Softening your eyelids,
Unclenching your brow,
Your tongue resting heavy in your mouth.
In your mind's eye,
Gently zooming out,
See your whole body illuminated in this soft inner light,
Completely supported,
Completely still.
Take a slow deep breath in here and exhale softly through pursed lips,
Feeling your entire body sink just a little deeper into rest.
When you feel ready,
Begin to invite the smallest movements back into your body.
Wiggle your toes gently.
Move your ankles just slightly.
Do one big slow shoulder roll up,
Back and down.
Feel your shoulders release any last bit of tension.
Wiggle your fingers.
Take one final deep breath in and exhale slowly through pursed lips.
When you feel ready,
Gently open your eyes.
Notice how you feel calm,
Clear and grounded.
You've guided your nervous system into a state of deep rest and recovery.
This practice is here for you anytime you need it.
Thank you for giving yourself this moment.
Namaste.
