Welcome to a non-sleep deep breath session.
You can do this practice by leaning back in your chair in a break from studying or working or nestle in your cozy bed.
Otherwise,
Retreat from the outside world at any other place where you can safely close your eyes and where no one will interrupt you.
Unlike Yoga Nidra,
In NSDR we are not setting any intention,
Although both practices have the same benefits ranging from quick stress relief,
Improved sleep quality to greater neuroplasticity and focus.
And speaking of focus,
In a study called A Wandering Mind is an Unhappy Mind,
Results have shown that being focused on what we are doing makes us happier and this is regardless of whether or not we are doing something we like or dislike,
Something pleasant or unpleasant.
So next time you do something you don't find quite enjoyable,
You can remember this study and see for yourself,
Does your focus and being present at whatever activity you are engaging with makes you any happier.
Now let's dive into practice.
We start with his majesty,
Breath.
Two inhales through the nose like so and a long slow exhale.
Inhaling twice and exhale through the mouth.
Letting your jaw soften once more.
Two inhales,
Slow exhale.
Now we'll take two inhales and hold the breath.
5,
4,
3,
2,
1 exhaling through the mouth.
And last time,
Two inhales.
5,
4,
3,
2,
1.
Now set your attention to wander from the top of your head down the scalp in all directions.
Sensing your forehead,
Right eyebrow,
Left eyebrow,
Centre between the eyebrows,
Right temple,
Left temple,
Right eye and eyelid,
Left eye and eyelid,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Bridge of the nose,
Upper lip,
Lower lip,
Inside of the right cheek,
Inside of the left cheek,
The roof of the mouth.
Unclenching the jaw,
Flung your awareness down your neck.
Then sense your right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Centre of the chest,
Upper belly,
Navel,
Lower belly,
Right side of the waist,
Left side of the waist,
Lower back,
Middle back,
Upper back.
Sense your right shoulder blade,
Left shoulder blade,
Guiding your attention towards the neck.
From the back of the neck,
Steer your awareness down,
Feeling your right shoulder,
Right armpit,
Upper arm,
Elbow,
Forearm,
Wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your right hand,
The back of the hand.
See if you can sense your whole right arm,
Radiant with sensation.
Once again sensing your spine,
Starting at the back of the neck and following the vertebrae down,
All the way down and then the same way up.
This time sensing your left shoulder,
Armpit,
Upper arm,
Elbow,
Forearm,
Wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Back of the hand.
Include your whole left arm into your awareness.
Sense your whole torso,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth,
Little toe.
Direct your awareness to your left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Little toe.
Sense your whole left leg,
Then your whole right leg,
Both legs simultaneously.
Sense your whole left arm and then right arm,
Both arms simultaneously.
Whole torso,
Whole face,
Whole head,
Whole body.
And then sense your whole body releasing.
Now gently start moving your toes,
Fingers,
Back into the world in your own time.
My name is Nikolina and I'm grateful you have joined me.
I hope you feel a lot more present and relaxed.
Have a beautiful and blessed day.
