Hi,
My name is Dr.
Adam Bledsoe,
And welcome to this 20-minute non-sleep deep rest or NSDR meditation.
NSDR meditation is such a great meditation for your weekly deep rest,
Or if you're just exhausted and you need a recovery moment,
Or if you didn't get much sleep last night and you need to pep up for the remainder of your day.
In any event,
Non-sleep deep rest is a great way to help your nervous system,
Your body,
And your mind recover,
To aid with learning,
Relaxation,
And restoration.
So let's begin.
You can do NSDR seated or lying down.
So make your choice and find yourself in a comfortable position.
Make sure the room is safe.
Maybe the door is closed.
You might turn the lights down.
You might get some blankets and pillows,
So you feel warm and comfortable.
Simply begin by getting settled in.
Get your body comfortable.
Move in whatever way you have to,
To make sure you feel as much ease as possible.
Let's pay attention to,
Now,
The furthest sound away that you can hear.
Noticing the sounds that are farthest away,
And paying attention to them for a moment.
And now bring your attention to a sound that's a little closer,
But not in this immediate room.
You might notice what's beyond the window or the door,
Or through the walls.
You might notice the sounds of the house or the business that you're in.
Now bring your attention a little closer still,
And notice the sounds in the room that you're in.
You might even notice the sounds of your own body.
Your breathing,
Your heart rate.
Gentle movements,
Noticing the temperature in the room,
And welcoming any of the buzz or sensation in the body or mind.
Noticing all the different things that you bring to this very moment,
And welcoming them.
We're not getting rid of them.
You don't have to make your mind quiet.
We're simply becoming aware of what's here.
And now noticing the surface that supports you.
Where does your body meet the surface that's supporting you?
Trace the line between your body and that support.
Allow yourself to soften and give over to that support.
Let your legs relax.
Let your belly relax.
Your hands and arms.
Your chest will soften.
And your face will soften.
Taking a few breaths in and out together slowly.
Inhaling.
Holding gently at the top.
And exhaling slowly for the next five or six breaths.
With each exhale,
Allowing your body to soften and relax a little further.
And when you're done,
Your purposeful breathing,
Allow your breath to come back to its regular pace.
Letting your body do the breathing for you.
And simply watching it.
Observing your inhale as it is.
And observing your exhale.
Your body is breathing for you.
And you are becoming more relaxed,
Softer,
Warmer,
And heavy.
And now we're going to move through a process where I'd like you to pay attention to the body parts as I list them.
I'm going to start in your right leg.
And as I list the body part,
You simply notice the sensations that are coming from that body part.
Just paying attention gently to what you feel from that body part.
Starting on the bottom of the right leg,
With the right big toe.
The right second toe.
The right third toe.
Fourth toe.
And the baby toe.
Noticing the sensation that comes from the top of the foot and the bottom of the foot.
The heel.
The outside ankle bone.
The inside ankle bone.
And the ankle itself.
The lower leg on the right.
The shin bone.
The calf.
The outside.
And the inside.
The right knee.
The kneecap.
The back of the knee.
The inside.
And the outside.
The right thigh.
The front of the thigh.
The back of the thigh.
The inside of the thigh.
And the outside of the thigh.
The right hip.
The front of the hip inside the front pocket.
The side of the hip.
And the back of the hip.
Noticing the whole right leg.
Feeling the sensations that are coming from it.
And now the left leg.
Starting at the left big toe.
Now the left second toe.
Third toe.
Fourth toe.
And baby toe.
The top of the foot.
The bottom of the foot.
The heel.
The inside ankle bone.
The outside ankle bone.
And the ankle itself.
The left lower leg.
Shin bone.
Calf muscle.
Inside of the lower leg.
Outside of the lower leg.
The left knee.
The kneecap.
The back of the knee.
The inside of the knee.
And the outside of the knee.
And the left thigh.
Front of the thigh.
Back of the thigh.
Inside of the thigh.
And outside of the thigh.
The left hip.
Front of the hip.
Side of the hip.
Back of the hip.
The whole left leg.
Now moving to your trunk.
The abdominal area.
The belly all the way up to the ribs.
The side of your waist on the right.
The side of the waist on the left.
Your lower back.
Your chest.
The right armpit.
The left armpit.
Your upper shoulders and back.
Your right scapula.
Your left scapula.
And the spine in the middle.
Your whole trunk.
Your right arm.
Starting at the right thumb.
Pointer finger.
Middle finger.
Ring finger.
And baby finger.
The palm of the hand.
The back of the hand.
The wrist.
Your right forearm.
The front of the forearm.
And the back of the forearm.
The elbow.
The elbow pit.
Your upper arm on the back.
Your upper arm on the front.
And your shoulder.
Follow the collarbone along to the left arm.
Left thumb.
Left pointer.
Left middle.
Left ring finger.
Left baby finger.
Palm of the hand.
Back of the hand.
Wrist.
The forearm.
With the front of the forearm.
And the back of the forearm.
The elbow.
And the elbow pit on the front.
The back of the upper arm.
And the front of the upper arm.
And the shoulder.
Moving to the head and the neck.
The front of the neck and the throat.
And the back of the neck.
Moving to the scalp.
The hair.
The temples.
On the right.
And the temples on the left.
Your forehead.
Your eyebrow on the right.
Your eyebrow on the left.
Your right eye.
And your left eye.
Right ear.
Left ear.
The nose.
Tip of the nose.
Right nostril.
Left nostril.
The jaw on the right.
The jaw on the left.
Right cheek.
Left cheek.
The lips.
Upper lip.
Lower lip.
The teeth on the upper.
And the teeth on the lower.
And the tongue.
Now noticing the whole body.
Bringing the whole body into your mind's eye.
Holding it gently in your awareness.
Being very still.
Holding your awareness on your body in space.
Heavy.
Warm.
And relaxed.
Simply observing your body.
Quietly breathing.
Allowing your mind to rest.
The brain to rest.
The nervous system to recover.
Your cells and organs.
Resting.
Cleaning.
Preparing for what's to come.
There's nowhere to be.
There's nothing to do.
Just resting.
Noticing where your body feels warm.
Heavy and relaxed.
Feeling the room around you.
Imagining the walls on either side.
Also at your feet and at your head.
Imagining the ceiling and the floor.
Picturing yourself in that room as you are.
Resting gently.
You've taken your body down a gear.
Into the rest.
Deep,
Deep rest.
A reset for your nervous system.
Listening closely to your body.
Listening for any wisdom it has to offer in this moment.
Any moments of clarity.
Insights or intentions.
As you rise back up.
If there's any questions that you have.
Any quandaries that you're working on.
Allow your body's wisdom to provide you whatever answer is there.
Begin to feel yourself rising back up.
Allowing yourself to start to move back into your body.
With your next gentle inhalation.
Wiggling the toes.
With the next gentle inhalation to come.
Wiggling your fingers.
Feeling yourself coming back into your body.
Back into this space and time.
Inhaling and notice.
Allow your body to move a little bit.
Wiggling back and forth gently.
Mildly.
Slowly.
And at this point you can drift off to sleep if that's your choice.
Or you can begin to slowly rest in this level of awareness.
As you're coming back up to activation gently.
Taking your time to open your eyes when it suits you.
Carrying your intention,
Your insights into the day.
You can come back to this exercise in whole or in part whenever you'd like.
To rejuvenate,
Recharge,
Reset your nervous system.
This has been Dr.
Adam Bledsoe with a non-sleep deep rest meditation.
Thanks so much for meditating with me.
