Welcome to this non-sleep deep rest practice to help you restore your energy Get yourself comfortable lying on your back or in a supportive seated position Adjust whatever you need to make yourself as comfortable as possible We'll breathe and scan the body to tap into delta brainwaves Allowing your mind to rest and your body to relax Let your eyelids get heavy and close your eyes Shift your focus inwards,
Allow your breath to be soft and natural in and out through your nose Tune into your breath Where in your body can you feel your breath?
Maybe it's on your top lip,
At the tip of your nose In your throat,
In your chest or your belly Let your breath flow without effort Notice the surface beneath your body Notice its texture Is it soft or is it hard?
Can you feel its temperature?
Tune into the breath again Softly inhale Long slow exhale Let your breath continue to flow in this way Now move your attention down to the soles of your feet Can you feel any sensations there?
Tingling,
Warmth,
Coolness or pressure?
Now slowly guide your attention to your toes,
Your ankles,
Your calves Notice the sensations in each part of the body as your awareness moves Move your attention to your knees,
Thighs,
Hips and pelvis Let these areas soften And if there's tension,
Just notice Now bring awareness to your lower back and belly Feel the gentle rise and fall of your breath in the belly The weight of your back resting into the surface below Shift your focus to the chest and heart area Notice the rhythm of your breath as it moves here Your chest gently expanding and softening Feel the steady beat of your heart beneath your breath Now your shoulders Let them melt downward,
Away from your ears Bring awareness to your arms,
Elbows,
Hands and each finger Now your throat,
Your jaw Let the muscles of your face soften Eyes heavy,
Brow relaxed Tongue loose in your mouth Take a moment to observe your whole body From the crown of your head to the tips of your toes Your body is at rest Your mind is quiet Notice how you feel now Has anything shifted since the start of this practice?
I hope your mind and body feel relaxed When you're ready,
Open your eyes Take this feeling into the rest of your day
