Welcome to this NSDR non-sleep deep rest body scan meditation.
This practice is designed to help you cultivate deep relaxation,
Inner peace and tranquility.
So please find a comfortable position either lying down on your back or sit in in a relaxed posture.
Close your eyes and take a deep breath in through your nose filling your lungs completely.
Then exhale slowly through your mouth letting go of any tension or distractions.
Allow your body to settle into a state of comfort.
Feel the surface beneath you supporting your weight.
With each breath,
Invite a sense of calm and stillness into your body.
And as you breathe out,
Release any lingering thoughts or worries and let this moment be a time for you to relax completely.
Now let's begin the body scan.
Bring your awareness to the crown of your head.
Notice any sensations or areas of tension.
As you breathe in,
Imagine a soothing wave of relaxation washing over your head,
Softening your forehead,
Relaxing your eyes and releasing any tightness in your jaw.
Shift your focus down to your neck and shoulders.
With each breath,
Allow these areas to loosen and relax.
Feel the weight of your shoulders dropping away from your ears.
Moving down to your arms.
Notice any sensations in your upper arms and hands.
Let these parts of your body feel heavy and relaxed as you breathe into them.
Now bring your awareness to your chest.
Feel the gentle rise and fall with each breath.
Allow a sense of calm to fill your heart space.
Breathe into your belly,
Letting go of any tension as you exhale.
Shift your attention to your back.
Notice any tightness or discomfort and breathe into those areas.
Allow them to soften and release.
Now focus on your hips,
Thighs and knees.
With each breath,
Feel a sense of heaviness and relaxation settling in.
Let this sensation flow down through your calves,
Ankles and into your feet.
Take a moment to scan your entire body from head to toe.
Acknowledge how each part feels and allow any remaining tension to melt away.
Now visualize a warm golden light surrounding you.
With each inhale,
Imagine this light filling your body,
Bringing peace and tranquility.
As you exhale,
Feel any remaining stress or discomfort dissolving into the air.
You are safe,
You are calm and you are at peace.
As we come to the end of this meditation,
Take a moment to appreciate the deep rest you have experienced.
Allow the feelings of relaxation and rejuvenation to settle within you.
And when you are ready,
Gently begin to wiggle your fingers and toes.
Bringing awareness back to your body.
Open your eyes slowly.
Carrying this sense of tranquility and inner peace with you as you move throughout your day.
Thank you for taking this time for yourself.
You are rested,
Rejuvenated and ready to embrace whatever comes next.
