Non-sleep deep rest is a guided practice similar to yoga nidra meditation.
It helps to gently ease and soothe away any stress and anxiety.
So we'll start with a short body scan today.
When the body is relaxed the mind can more easily relax as well.
So starting to find a comfortable position and you're very welcome to do this practice lying down or sitting up.
Whatever is available to you today.
Wherever you are making yourself just a little bit more comfortable.
Let's take one deep inhale and exhale through the mouth.
One more time deep belly breath in and exhale through the mouth.
Let it all go.
Now take a few moments to feel into what is present today.
What sensations are present in my body and what thoughts might be present in my mind.
There's no need to fix or change anything.
Simply witnessing and taking notice of what's here.
You might perhaps like to start with an intention today.
What brought you to this practice and how would you like to feel at the end of this session?
And stepping into that sensation and that feeling as if it were already here.
Noticing if this intention brings about a sense of ease and openness in the body.
Noticing what other sensations are present right here.
Notice how even through all of these changing sensations,
Thoughts,
Emotions,
There is a deeper presence and ease also here.
Noticing this ease and presence is always here.
You can always bring yourself home to the sense of openness and ease at any point during this session.
Now bringing attention to the feet.
Noticing all of the sensations in the toes,
The soles of the feet and the feet.
As you're tuning into the sensations into the feet,
Could you perhaps relax the feet and toes just a little bit more.
Now bringing attention to the ankles.
All of the sensations in the ankles.
And then notice if you can relax the ankles just a little bit more.
Now sensing and feeling your way up the calves and the shins.
Noticing all of the sensations in the calves and the shins.
Noticing if there's any tension present.
And if so,
Perhaps if possible,
Could you relax the shins and the calves.
Attention to both knees,
Front and back.
Drawing attention to all of the sensations in both knees.
Could you perhaps relax both knees just a little bit.
Now bringing attention to your thighs and the backs of the thighs at the same time.
Noticing all of the sensations and what would it feel like to relax the thighs and backs of the thighs at the same time.
Bringing attention to the pelvis and hips,
The front,
Back,
Sides and insides of the hips and pelvic area.
Noticing all of the sensations.
Noticing if there's any tension here.
And just for a moment allowing it to be exactly as it is.
Could you relax the pelvis and the hips just a little bit.
Now bringing attention to the belly.
Noticing all of the sensations in the belly.
Then could you relax the belly just a little.
Traveling sensations up the torso into the chest and shoulders.
Sensations in the chest and shoulders.
Now relaxing just a little in the chest and shoulders.
Notice what is arising as you're gently tuning into these sensations.
Now bringing attention to the hands and fingers.
Noticing all of the sensations in hands and fingers.
Allowing it to be.
There's nothing to change and nothing to fix.
Now could you relax the hands and fingers just a little.
Notice the sensations arising.
Drawing sensations up the forearms.
Noticing all of the sensations in the forearms.
Could you relax the forearms just a little.
Sensations in both elbows front and back.
Now relaxing the elbows front and back just a little.
Traveling sensations all the way through the upper arms.
Noticing what is present.
Could you relax and release any tension in the upper arms just a little.
Now bringing sensation to the throat and neck.
Front back and sides.
Noticing all of the sensations in the neck and throat.
And just for a little while could you relax the neck and throat if it's helpful.
Recalling the ease and presence that is always here.
Now bringing attention to the jaw.
Noticing all of the sensations present in the jaw.
All the way up through the cheeks.
Noticing if there's a tension here or a clenching of the jaw.
Allowing it to be as it is just for now.
Notice what happens as you bring awareness to the jaw.
Could you perhaps relax the jaw just a little.
And relax the cheeks just a little.
And then bringing attention to the forehead.
Noticing all of the sensations in the forehead.
Noticing if there is a tightness or perhaps a warmth or cool feeling and sensation.
Could you perhaps relax the forehead just a little.
Bringing attention to the crown of the head.
Noticing what is present without changing or fixing any of the sensations that are here.
And if it's possible perhaps relaxing the crown of the head.
Noticing all of the sensations at the crown of the head as you relax.
Whole body from feet all the way through the body to the crown of the head.
Relaxed.
With every exhale could you relax just a little bit more.
Noticing sensations in the body.
Sensations surrounding the body.
Noticing if there are any thoughts or emotions that might also be present.
All of this arising out of a deeper presence.
This ease that is always here within you.
Know that you can always bring yourself home to this ease that is always within you.
This non-sleep deep rest is now complete.
In your own time gently wriggle the fingers and wriggle the toes.
You might like to give yourself a nice big stretch.
Roll over to your left side and take a few breaths here.
You might like to open the eyes and close them gently just a few times.
Slowly bringing yourself back up to a seated position if you're lying down.
Ready to continue your day.
Have a beautiful one.
If you have a journaling practice you might like to write down some reflections.
If there's anything you'd like to share with me I'd love to hear it in the comments below as well.
I wish you a beautiful rest of your day.
