Namaste.
This is Ali and this is a short NSDR or non-sleep deep rest which is just a scientific name for the practice of deep rest that comes when we practice Yoganidra.
This type of rest is extremely beneficial for your nervous system.
You might think of your brain and your whole nervous system like a computer and you're about to go through and close all the programs,
Windows,
Emails,
Shut the computer completely down and charge up the battery and reboot the entire system.
So let yourself come to rest in your warm and cozy Yoganidra nest.
Nestling in,
Making any little adjustments to allow yourself to really land into the support of the ground beneath you.
Notice if you could get even just a tiny bit more comfortable here.
Begin to welcome your exhalation with each exhale releasing the jaw,
Any grip in the tissues of the face and the jaw,
The tongue.
Relaxing through the eyes,
Let the eyelids become heavy.
Notice the touch of open air on your skin.
Noticing the touch of clothing or blankets,
The warmth or the coolness and each exhale let your body settle down as if you could welcome gravity,
Whole body becoming heavy and sensing the whole ocean of air around you.
Each oscillation just like a wave rolling into shore,
Rolling back out into that open ocean all around you.
That comforting wave like rhythm as you settle into this anchor of the breath,
Allowing your mind to relax from the world of planning,
Analyzing,
Thinking,
And just spreading awareness through the body,
Feeling the vital energies pulsing through the whole physical body,
Feeling the subtle rise and fall,
Resting as awareness.
Ears open and receptive to all of the different sound vibrations washing through,
Turning attention towards the inner sanctuary,
The inner altar of your heart,
Attending and attuning to this vibrancy within the center of your chest and welcoming your sankalpa.
If you don't have a particular intention that you're working with,
You might welcome the phrase,
I am resting deeply now,
Repeating three times.
Taking just a few more moments to connect to the sacredness within your own heart and your own heart's desire,
Would you welcome the sensations and emotions to flood through your body?
Begin to rotate attention through the physical body,
Bringing all of your attention to the center of the forehead,
The center of the throat,
The heart center,
The right shoulder,
Elbow,
Wrist,
Palm of the hand,
Thumb,
First finger,
Second,
Third,
Small finger,
Palm,
Wrist,
Elbow,
Shoulder,
Right side of the chest,
Waist,
Hip,
Knee,
Ankle,
Sole of the foot,
The big toe,
Second toe,
Third,
Fourth,
Fifth,
All of the toes,
Sole and top of the foot,
Heel and ankle,
And the sense of the whole right leg,
Whole right side of the torso,
Whole arm,
The entire right side of the body,
The whole right side of the body,
And the left hemisphere of the brain,
The whole right side of the body and the left hemisphere of the brain simultaneously,
The entire right body,
Left brain.
You might imagine you could breathe energy,
Sensation,
Radiance into the whole right body,
Left hemisphere of the brain.
Bringing all of your attention to the center of the heart,
The left shoulder,
Elbow,
Wrist,
Palm of the hand,
Thumb,
First finger,
Second,
Third,
Fourth,
Palm,
Wrist,
Elbow,
Shoulder,
Left side of the chest,
Waist,
Hip,
Knee,
Ankle,
Sole of the foot,
The big toe,
Second,
Third,
Fourth,
Fifth,
All of the toes simultaneously,
Sole and top of the foot,
Heel,
Ankle,
The whole left leg,
The entire left side of the torso and arm,
The whole left side of the body,
The whole entire left side of the physical body alive,
Shimmering with sensation in the right hemisphere of the brain,
Whole left side of the body and right hemisphere of the brain coming alive with sensation,
Tingling energy,
Vibration.
Both sides of the body – notice if you can equally divide your attention between both sides of the body,
Both hemispheres of the brain,
Feeling the whole body vibrating alive with sensation globally,
Trillions of cells,
Trillions of molecules vibrating.
As you sense the whole body resting deeply,
Could you simultaneously feel that current of your breath,
Waves rolling in,
Waves rolling out to that ocean of air all around you.
As the waves roll in,
Merging with your physical body,
And waves roll out,
Connecting back to the entire ocean.
Allow your breath to be natural.
And as you inhale,
Might you welcome the words,
I am.
As you exhale,
Resting deeply.
Each inhale,
I am.
Exhale,
Resting deeply.
Continuing at your own pace.
If the mind wanders,
Gently guiding it back to the inhale,
I am.
Exhale,
Resting deeply.
Releasing that.
Relaxing back into the spacious awareness that's already happening.
Awareness as vast as the sky.
Allow yourself to be enveloped.
As you exhale,
Resting deeply.
Exhale,
Resting deeply.
Exhale,
Resting deeply.
Welcome your sankalpa,
Your intention to be everywhere simultaneously.
A seed of potential condensed in your heart,
And simultaneously as vast as the sky itself.
Exhale,
Resting deeply.
Exhale,
Resting deeply.
The energy of your sankalpa all around and within you.
Begin to feel your breath.
Noticing the flow of air at the nostrils.
Begin to feel the surface beneath your body.
The touch of air on the skin.
A sense of the space around you and the architecture.
A sense of the floor,
The earth,
And also the sky above.
The sounds.
Welcoming each sound one by one.
And on the next inhale,
Could you deepen your breath.
Let it out through the mouth.
In through your nose.
Out through the mouth.
And one more.
As you sense the edges of your body resting,
The volume and shape,
And allow yourself to simmer as you rest here in your cocoon for a few more moments of integration.
Notice how you feel.
Allow yourself to savor the deep rest that you've created for yourself.
And take as much time as you need to begin moving the fingers,
The toes.
Gradually inviting more movements.
Thank you so much for practicing with me today.
I hope that you feel rested and recharged.
And I hope that you feel deeply connected to your heart's desire.
Again thank you for being here with me.
And I hope that you have a beautiful and deeply rested day.
May you be peaceful.
May you be happy.
May you be healthy.
And may you be free.
Namaste.
