Beginning this non-sleep deep rest meditation in a place that is safe for you to enter a deep state of rest.
Soften the whole body,
Allow yourself to sink back into the earth.
Release any expression from your face.
Let your eyes become heavy.
Feel the eyes resting back into your skull.
Relax the jaw,
The tongue and the throat.
With each exhalation feel yourself sinking in a little deeper.
Letting go a little bit more.
Feel your body become completely relaxed.
Feel the points of contact of the body on the surface beneath you.
And imagine deep roots growing into the earth from those points of contact.
Begin to sense warmth at the centre of your body.
And as you hold onto this feeling of warmth,
Radiating warmth at the centre of your belly.
As I name each part of your body,
Allow your awareness to jump lightly from one part of the body to another.
As you hear me name each part of your body,
Put all of your attention there and follow my voice.
Warmth in the tongue.
Tingling in the lips.
Warmth and tingling in the tongue.
Gentle heat to the back of the throat.
Tingling and sensation of warmth in the walls of the mouth.
The entire mouth and jaw as warm tingling sensation.
And give up being involved with thinking.
Instead feeling warmth.
Left ear,
Right ear.
Both ears together.
Left nostril,
Right nostril.
The flow of warmth and heated air inside both nostrils.
Left eye,
Right eye.
Both eyes together.
Relaxing the muscles around the eyes.
Allowing both eyes to rest back into your skull.
Your eyes growing heavy.
Letting go of any expression in the eyebrows.
Letting go of any expression in the face.
Consciously softening the muscles around the ears.
Softening the muscles of the scalp.
Without analysing,
Sensing your weight.
Warmth radiating throughout your entire head and face.
Warmth growing from the inside.
White,
Hot heat.
Left shoulder,
Left upper arm.
Elbow,
Forearm.
Left hand and fingers.
The entire left hand.
Right shoulder,
Right upper arm.
Elbow,
Forearm.
Right hand and fingers.
The entire right hand.
Right hand.
The front of the torso.
The back of the torso.
The entire torso warmth radiating.
Left hip,
Left upper leg.
Knee,
Lower leg.
Ankle,
Foot and toes.
The entire left leg.
Left hip,
Right upper leg.
Knee,
Lower leg.
Ankle,
Foot and toes.
The entire right leg.
The front of the body warmth emanating.
The back of the body warmth radiating.
Internal heat building.
Glowing from the inside.
White,
Hot heat.
The entire left side of the body.
The entire right side of the body.
Warmth radiating.
Internal heat building.
Glowing from the inside.
White,
Hot heat.
Warmth emitting from deep inside the body.
Spreading to the surface.
Warmth expanding,
Beaming and illuminating the entire body.
The entire body a vibrant field of heat.
Lighting up.
Shining,
Gleaming and beaming in all directions.
The entire body a vibrant field of energy.
Alive.
Lighting up.
The entire body a vibrant field of radiant sensation.
Begin to notice the breath as it rises and falls.
Noticing the valley as the breath moves in and out.
Draw your attention to the natural ingoing and outgoing breath.
Feel the breath moving along the passage between the navel and the throat.
On your inhalation the breath rises from navel to throat.
On the exhalation the breath descends from throat to navel.
Be completely aware of the breath.
Navel to throat.
Throat to navel.
Letting go of any forcing of the breath.
Just awareness.
Follow the rise and fall of your breath.
From navel to throat and back again.
Following your own body's natural breathing rhythm.
Letting go of forcing,
Just awareness.
Now allow the attention to the breath to fall away.
The body at rest and at ease.
Welcome every experience that is now present.
Everything to be just as it is.
Everything to be just as it is.
Without trying to understand or change anything.
Become aware of the boundaries of your body.
Bring your awareness back to the physical.
Begin to move your fingers and toes.
Perhaps reaching out behind you to take a full body stretch.
Roll over to your side,
Pausing for a moment.
And then gradually sitting up.
Take a moment to be intentional about transitioning from this part of your day into the rest of your day.
Perhaps quietly saying to yourself,
This is the close of my non-sleep deep rest practice.
And this end is the beginning of the rest of my day.
