This is a simple practice you can use to create a moment of rest,
Whether that's before bed or during the day.
Begin to settle in by lying down in a comfortable position.
Non-sleep deep rest is a tool for finding a state of restful awareness.
We'll begin with the skill of drawing our awareness where we wish it to go.
While non-sleep deep rest is not intended to lead directly into sleep,
If you fall asleep,
That is your body getting the rest that it needs,
And that is good.
See now if you can make yourself five to ten percent more comfortable.
There is no need to remain still during this practice.
You may shift as you need to in order to find comfort and rest.
As you lay in your comfortable cozy position,
Notice the sounds you can hear outside of the room that you're in.
Just notice them.
Now bring your awareness to the sounds inside the room you're in.
No need to follow them or think about them.
Just notice and let them pass.
And now bring your awareness to the sounds coming from your body.
Hear them without judgment.
We'll be incorporating an easy breath practice that slows the heart rate in order to increase your restful state.
We'll practice now.
Breathe in through your nose and exhale through pursed lips as though through a straw.
Extend the exhale as long as you can.
Try this now.
When I say breathe into this space,
You'll begin to breathe in this way for about three breaths.
And now bring your awareness to the center of your forehead between your eyebrows.
Feel it expand and soften.
Breathe into this space.
Allow your breath to return to normal.
And now bring your awareness to the hollow of your throat.
Feel its gentle energy expand and soften.
Breathe into this space.
Allow your breath to return to normal.
And now bring your attention to your heart center.
Feel it expand and soften.
Breathe into this space.
Allow your breath to return to normal.
And lastly,
Bring your attention to your navel center.
Feel its gentle energy expand and soften.
Breathe into this space.
Allow your breath to return to normal.
Draw your attention again to your heart center and rest here.
As your attention is on your heart center,
Imagine an orb of light floating over your body at that position.
It can be any color and any amount of warmth you wish it to be.
It can be it can be like sunlight.
It can be like moonlight.
It can be green or blue or any favorite color.
And this orb of light will move along your body.
Right now it's over your heart center.
You can feel its warmth and energy.
And now it's over your right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right first finger,
Right second finger,
Right third finger,
Right small finger,
Right wrist,
Right elbow,
Right shoulder,
Heart center,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left first finger,
Left second finger,
Left third finger,
Left small finger,
Left wrist,
Left wrist,
Left elbow,
Left shoulder,
Heart center,
Navel center,
Pelvis,
Right hip,
Right knee,
Right ankle,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right small toe,
Right ankle,
Right knee,
Right hip,
Pelvis,
Left hip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left small toe,
Left ankle,
Left knee,
Left hip,
Pelvis,
Navel center,
Heart center,
Hollow of the throat,
Between the eyebrows.
Rest here.
Breathe into this space.
This orb now dissolves away.
And now imagine that your body feels heavy,
Like it's sinking into the ground.
Your limbs,
Your torso,
Your head are heavy.
Release that feeling.
Now imagine that your body feels light,
Lighter than air,
Floating like cloud vapor.
Your limbs,
Your torso,
Your head are light.
Now hold both of those feelings together,
Feeling heaviness and lightness at the same time,
Through your arms,
Your legs,
Your torso,
And your head.
Heavy and light.
Release that feeling.
Now imagine that your body feels soft,
Melting,
And supple.
Your arms are soft,
Your legs are soft,
Your torso is soft,
Your head is soft.
Release that feeling.
Now imagine that your body feels solid,
Stable,
Strong,
And present.
Your limbs are solid,
Your torso is solid,
Your head is solid.
Now hold both of these feelings together,
Feeling your softness and your solidness at the same time.
Release that feeling.
Breathe into this space.
As we end this non-sleep deep rest practice,
Begin to move your body gently,
Just micro-movements.
Wiggle your toes and your fingers,
Flex your knees and your elbows,
Shift your shoulders,
Flutter your eyelids open.
Thank you.
