Tonight we'll explore gentle techniques to relax your body,
Calm your mind,
And invite deep rest.
As you settle in,
Know that this time is just for you.
To nurture your own well-being and restore your energy.
You may also have heard of the practice of non-sleep deep rest.
This meditation is a combination of both.
These techniques are known for reducing stress and anxiety and supporting better sleep.
And when you sleep better,
Life just seems better.
Many people find that regular yoga nidra or non-sleep deep breaths,
NSDR,
Helps them to feel more balanced and peaceful.
Before we begin,
Make sure you're comfortable.
Find a quiet spot where you won't be disturbed.
Let's start tonight's practice by taking a few gentle breaths together.
As you inhale,
Notice the cool air entering your nose.
With each exhale,
Allow any tension to begin melting away.
Pushing the air out on the exhales as far as you can push it.
And allowing the breath to rush back in quickly.
Taking another deep breath.
And pushing all of the air out of every pocket and corner of the lungs.
Bring your awareness to the top of your head.
Notice any sensation in your forehead,
Your eyes,
Your cheeks.
Soften your jaw and let your tongue rest gently in your mouth.
Feel the left shoulder,
The right shoulder,
The left arm,
Left hand,
Left fingers.
Now the right shoulder,
The right arm,
The right fingers.
Notice your chest and the gentle rise and fall of your breath.
Feel your lungs expanding.
Feel your left lung,
Your right lung.
Imagining any tension flowing out as the muscles just give up their tight hold on the day.
The tendons,
The bones,
Upper stomach,
Lower stomach,
Back of the neck,
Upper back,
Mid back,
Lower back.
The right hip,
The left hip,
The pelvis,
The pelvic floor.
Feel the place where the leg bone connects to the hip.
The kneecap and inside the knee.
The left calf,
The left shin,
The left ankle,
The left top of the foot,
The left bottom of the foot,
The big toe,
The second toe,
The third toe,
The fourth toe,
And the fifth toe on your left foot.
Feel the place where the leg bone meets your right hip bone.
Feel the top of the leg,
The kneecap,
The inside of the knee.
Feel the shin on the right side,
The calf,
The ankle,
Top of the right foot,
Bottom of the right foot,
The right big toe,
The second toe,
The third toe,
The fourth toe,
The fifth toe.
Feel your whole body.
Feel the space just outside of the body.
As if you could inhabit more than just your physical body.
And feel the innermost spaces of the physical body.
The spaces that we never see,
Yet create the essence and the core of who we are.
The left eye,
The right eye,
The left brain,
The right brain,
The brainstem,
The teeth,
Underneath the jaw,
The top of the neck,
The trachea,
The left side of the neck,
The right side of the neck.
Feel how the left collarbone reaches with love toward the tip of the shoulder.
The right collarbone to the tip of the right shoulder.
Feel the space in between the collarbones.
Feel the top of the spine,
And feel as you notice each of the vertebrae,
From the top all the way down to the tailbone,
One by one.
Feel the rib bones,
One by one,
And their connection point to the spine.
Feel the place where the spine connects to the pelvis,
The sit bones,
The upper leg,
The lower legs,
The place where the lower leg meets the ankle.
Feel the place where the ankle meets the foot.
Now feel the upper arms,
The bones inside the structure,
The muscles that help you move.
Feel the place where the left upper arm meets the left elbow,
Where the left elbow meets the forearm,
The forearm.
The left wrist bone,
As it connects to the left hand bones,
And begins to slowly taper off into the left pinky bones,
The left ring finger bones.
The left middle finger bones,
The left pointer finger bones,
The left thumb bones,
The palm of the left hand.
Now feel the place where the right upper arm meets the right elbow,
The right elbow,
The place where the right elbow meets the right forearm,
The right forearm.
The place where the right forearm meets the right wrist,
The right wrist.
The place where the wrist meets the hand bones,
And begins to slowly taper off into the left,
Into the right pinky bones,
The right ring finger bones,
The right middle finger bones,
The right thumb bones.
The right pointer finger bones,
And the right thumb bones,
The palm of the right hand.
Feel how your entire body is encompassed in this space,
As if you could float away.
