Namaste.
This is Ali and this is a rapid deep rest.
I've had a few requests for a five minute non-sleep deep rest recording.
So this will not be a full yoga nidra practice.
It will be a body scan with some relaxation.
Take a moment to get completely comfortable lying on the earth or on your bed and take a deep breath in.
Exhale through the mouth.
Let yourself sink deeper and deeper and let your breath settle into a natural rhythm.
As you settle in to your nidra nest allow your jaw to soften along with your tongue,
Your eyes and forehead,
Releasing tension.
Whole body melting into the ground beneath you.
Bring all of your attention to the tip of your tongue,
The root of your tongue,
The roof of your mouth,
The upper teeth and gums,
The lower teeth and gums,
Inside of the right cheek,
Inside of the left cheek,
The lips,
The flow of air inside of your nostrils,
The whole nose,
The right eyebrow,
Right temple,
Right cheekbone and the right eye itself,
Relaxing the tissues behind the eye,
The left eyebrow,
Temple,
Cheekbone,
The left eye itself,
All of the little muscles behind the eye,
Relaxing the point in the center of the forehead,
The whole forehead softening all of the little muscles within the forehead and through the whole scalp,
Sensing the ears,
The right ear,
Earlobe and folds of the ear and noticing the right ear listening,
The left ear folds of the ear,
Earlobe,
The left ear listening,
Moving down into the throat,
Feeling the flow of air moving,
Gentle oscillations in and out from the throat to the center of the chest and then moving through both sides of the body simultaneously welcoming both collarbones,
Shoulder joints,
Elbows,
Wrists,
Palms of the hand,
Thumbs,
First fingers,
Second fingers,
Third fingers,
Small fingers,
Both sides of the chest,
Both sides of the belly,
Gently expanding and releasing,
Hip joints,
Knees,
Ankles,
Heels of the feet,
Soles of the feet,
The big toes,
Second toes,
Third,
Fourth,
Little toes,
The tips of all ten toes,
Scanning through the feet and welcoming the entirety of both legs,
The whole torso,
Both arms,
Head,
Neck,
Face,
The entire body,
The entire body resting deeply,
Continuing to feel the entire body breathing.
Each inhale you might imagine trillions of cells breathing in,
Each exhale trillions of magnificent cells breathing out,
Just imagining.
As you inhale trillions of tiny beings breathing in,
As you exhale naturally,
Trillions of cells releasing.
Releasing that and taking two sips in through the nose,
Exhale through the mouth,
Doing that a couple more times at your own pace and very slowly,
Very gently begin to awaken your physical body,
Savoring the deep rest that you have created here for yourself,
Very slowly transitioning with small movements of the fingers and toes,
Maybe a full body stretch or a hug of the knees to the chest,
Whatever it is that you need as you wake the body slowly.
You might make the intention now to carry the benefits of this short practice forward with you into the rest of your day and your waking life,
Knowing that these practices of non-sleep,
Deep rest are cumulative and gradually nourish the entire nervous system with a whole host of different benefits,
Along with the benefits that are created from being in your parasympathetic nervous system or relax,
Rest and digest and heal state.
Again,
My name is Allie and I'm so grateful that you're here practicing deep rest.
May you be peaceful.
May you be happy,
Healthy and free.
Namaste.
