Hi,
And welcome to this NSDR guided meditation.
My name is Rishi and I'll be guiding you through the session today.
So begin by finding a quiet and comfortable place to sit or lie down.
Make sure you're in a position where you can fully relax and you won't be disturbed.
And now,
Let's begin the non-sleep deep rest protocol.
And we'll begin by closing the eyes,
If they're not already,
And take a deep breath in through the nose,
Then a long breath out through the nose or mouth.
Take another deep breath in through your nose,
Filling the lungs completely.
And exhale slowly,
Fully,
Letting go of any tension or stress.
And repeat this breathing a couple of times more.
Good.
Now begin to notice the body making contact with the floor or the chair.
Direct your attention to the sensations of your body making contact with the surface beneath you.
Notice the weight of your body pressing down,
The points of contact between your body and the floor or the chair.
Feel the solid support beneath you,
Allowing yourself to sink into that support,
Feeling grounded and supported.
Now we'll take a scan through the body.
As I name the different parts of the body,
Simply bring your attention there.
Feel the region.
Notice if you can feel any sensation there.
Begin with the big toes,
Becoming aware of the big toes.
And now arches of the feet,
Heels,
Ankles,
Lower legs,
Calf muscles and shins,
The knees,
Back of the knees and front of the knees,
Thighs,
Glutes,
Abdomen and the lower back,
Chest,
Heart and the upper back,
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Palms and the back of the hands,
Thumbs and all the fingers,
Both hands,
Front of the throat and the back of the neck,
Chin and the jaw,
Lips,
Nose,
Nostrils and the flow of the breath,
The closed eyes,
Forehead,
Temples,
The ears and any sounds you can hear,
Back of the head,
Crown at the top of the head.
And shift your attention now to a sense of whole body awareness,
Expand your awareness to encompass your entire body as a whole.
Feel the outline of your body and the space it occupies.
Notice any overall sensations,
Any feelings of warmth,
Coolness or any other sensations that arise.
Allow yourself to be fully present in your body,
Experiencing a deep sense of relaxation and ease.
And finally,
Bring your attention to the content of your mind,
Notice any thoughts,
Emotions or mental images that come and go,
And rather than getting caught up in any particular thought or story,
Simply observe them without judgment or attachment,
Maintain a sense of calm observation and simply allow any mental activity to come and go.
And when you're ready,
Slowly bring your attention back to the present moment,
Wiggle your fingers and toes,
Gently stretch your body and take a moment to reflect on how you feel after this deep rest practice.
Remember,
This non-sleep deep rest meditation is a valuable tool for relaxation and rejuvenation.
Feel free to practice it whenever you need a moment of rest and restoration in your busy day.
Thank you for the practice.
