Non-sleep deep rest or yoga nidra is a guided meditation and a short session like today in about 15 minutes is a great way to take a pause in the middle of your busy day to give your brain,
Your mind,
Your nervous system a very gentle reset to recharge.
I like using a short session like today's as my version of a power nap.
We're dancing between the alpha and theta brainwave states between the first and second stages of very light sleep where our body is physically relaxed yet our mind is alert and conscious.
So here in this delicious space dancing between the awake and sleep states,
Body relaxed,
Mind alert.
It's a highly creative space dancing between the conscious and subconscious minds.
A space where we can set an intention,
Plant it there in our subconscious and then continue about our day knowing that this practice and this intention continues to nurture and support us throughout the day.
So I'd love to invite you to join me now on this journey getting as comfortable as you can wherever you are and if you can make yourself just a little bit more comfy go ahead and do that.
Any last few movements or stretches or additional blankets you might need and then noticing what is present right now in the mind and noticing what is present in the body and there's no need to fix or change anything.
Simply allowing everything to be exactly as it is.
There's nothing you need to do.
There's nowhere to go.
Now feeling into an intention you might have for this session and go ahead and state that in the present tense.
For example,
I am deeply rested.
I am recharged.
Really step into that intention and feeling it in every single cell of the body.
Noticing the physical sensations that arise with this intention you're setting.
Noticing this deeper sense of peace and calm that is also present.
The sense of well-being that is always here.
Bringing attention to the crown of your head.
Now moving and flowing attention down through the forehead.
Down into the point between the eyebrows.
Now attention flowing down through the tip of the nose.
The front of the face.
All the way down into the base of the throat.
Sensation once again from the crown of the head.
Flowing down the back of the head.
All the way down through the base of the skull.
Down into the neck and once again into the base of the throat.
Now attention flowing from the base of your throat across the top of the left shoulder.
All the way down the left arm.
Elbow.
Wrist.
Through the left hand.
The palm and the back of the hand.
Flowing into all five fingers and all five fingertips in the left hand.
Left hand as sensation.
Bringing attention once again to the base of the throat and then flowing across the top of your right shoulder and down through the entire right arm.
Elbow.
Wrist.
Through the palm and the back of the hand at the same time.
Into all five fingers and fingertips in the right hand.
The entire right hand as sensation.
Attention coming back to the base of the throat and then flowing through the body.
All the way down through the torso.
Into the belly,
Pelvis and hips.
All the attention now in the left hip.
Flowing down the left thigh,
Knee,
Ankle.
Through the tops of the left foot and the sole of the left foot at the same time.
In all five toes in the left foot.
The entire left foot.
Bringing attention back into the pelvis.
Now all attention focused in the right hip.
Flowing down the right thigh,
Knee,
Ankle.
Through the top of the right foot and the sole of the right foot at the same time.
Through all five toes.
The whole right foot as sensation.
Now sensing and feeling the front side of your body as sensation.
Now feeling the back side of your body as sensation.
The front and back sides of the body together as one radiant,
Vibrant sensation.
Whole body lighting up as sensation.
Sensation moving through you,
Perhaps even beyond the skin boundary.
Vibrating,
Energized,
Alive.
Could you bring attention to the breath?
Noticing the inhales and the exhales.
You might like to place your left hand on your heart and right hand on your belly and start to deepen into the breath from the belly.
So as you inhale,
Feel your belly rising against the right hand as it moves through the rib cage.
Breath rising through the chest into the left hand as it moves into the chest.
As you exhale,
Left hand releasing as the chest releases.
Right hand releasing as the belly releases.
Continue deep belly breathing in your own time.
If it's helpful,
You might like to count four counts on the inhale and four counts on the exhale.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Continuing in your own count,
You might like to speed up or slow down the count.
Whatever works for you.
If thoughts are arising and you've lost your count,
Bring yourself back to inhaling for four counts and exhaling for four counts.
Now releasing all control on the breath.
Releasing your hands beside you once again.
And releasing all control on the breath and just allow the breath to be exactly as it is.
Body breathing itself.
Notice the physical sensations arising.
Perhaps some thoughts or emotions might also be present.
Noticing all of these changing sensations,
Thoughts and emotions arising out of this well of well-being within you.
This deep peace and presence that is always here.
Taking a moment to touch back into the intention you set at the start of this session.
Noticing the sensations in the body.
Perhaps noticing this experience emerging from this.
Perhaps a little more rested.
A little more recharged.
Know that the effects of this practice will be with you through the rest of your day and in the days to come.
Taking a moment to wriggle your fingers and toes and bring some movement back into the body again.
And in your own time,
Emerging from this practice.
Noticing how you feel in this moment.
This non-sleep deep rest is now complete.
I love hearing your experiences in this community so do share in the comments below.
I'm Jamie Tan at Enlightened Spoon feeding your mind,
Body,
Soul.
On this channel we're all about mindful living.
Bringing some inner peace to your full-on busy days.
I hope this helped you find more grace,
Ease and flow in your busy life and I'll see you in the next one.
