Hi,
This is Rishi from Good Karma Meditations and welcome to this non-sleep deep rest 20-minute guided meditation.
This practice is ideally done lying down on the floor or the bed or a couch,
Somewhere comfortable and somewhere where you won't be disturbed for the next 20 minutes.
So come into that position now,
Settling in,
Bring the body to stillness and close the eyes and we'll begin this practice with a breathing exercise designed to relax the nervous system and quieten the mind.
So take a deep breath in now through the nose,
Fill the lungs and breathe out slowly through the nose or mouth,
Slowing down the exhale and continue.
Deep breath in,
Long slow exhalation.
Try to make the exhale longer than the inhale.
Keep the breath easy and relaxed,
A deep breath in,
A long slow exhalation.
Take several more breaths in this way and as you continue this breathing exercise,
Allow the body to become more and more heavy,
Relaxing deeply,
Body heavy and still.
Breath flowing nicely,
With a deep breath in and a long exhale.
Practice one more of these breaths and after the long exhale,
Allow your breath to return to its normal and natural rhythm,
With no further influence on your part and simply observe the flow of breath at the nostrils.
As the breath comes in,
Feel the sensation of the breath passing across the surface of the nostrils.
As the breath leaves,
Feel that exhalation on the surface of the nostrils and do not worry if your mind wanders from this practice,
I'm here to remind you.
Maybe come back when you notice that your attention has wandered from the breath,
Come back and observe the breath once more and maybe there are thoughts in the foreground or the background of your mind,
You do not need to suppress these thoughts,
Allow them to continue bubbling up,
But stay focused on your breathing,
I would like you to turn your attention to your closed eyes,
Allow the eyelids to remain heavy,
Closed and relaxed,
But see if you can notice if there is any visual phenomena that you can see behind the closed eyes,
Maybe it appears to be completely black or perhaps if you pay close attention you can see lights,
Shapes,
Patterns and colours,
Simply notice what you can see behind the closed eyes and we'll now begin the body awareness exercise,
As I name each part of the body,
Simply take your attention to that part of the body,
See if you can feel that part of the body and see if you are able to relax that part of the body,
As I say the next part,
Do the same,
Let's begin with the right thumb,
Right index finger,
Middle finger,
Ring finger and the little finger,
Palm of the right hand and the back of the hand,
Right wrist,
Forearm and the right elbow,
Right upper arm,
Shoulder,
Right chest,
Right waist and the right hip,
Right hip joint,
Right buttock,
Right thigh,
Knee joint,
Lower leg and the right ankle,
Heel,
Arch of the right foot,
Outside edge of the right foot,
Ball of the foot,
Right big toe,
Second toe,
Third,
Fourth and fifth,
Whole of the right side of the body,
Everything we've covered so far and now to the left thumb,
Left index finger,
Middle finger,
Ring finger and the little finger,
Palm of the left hand and the back of the hand,
Left wrist,
Left forearm and left elbow,
Upper arm and the left shoulder,
Left chest,
Left waist,
Left hip,
Left hip joint,
Left buttock and the left thigh,
Left knee,
Lower leg and left ankle,
Left heel,
Arch of the foot,
Outside edge of the foot,
Left ball of the foot,
Left big toe,
Second toe,
Third,
Fourth and fifth toe,
Whole left side of the body,
Everything we've covered and now become aware of the back of the head,
Back of the neck,
Shoulder blades,
Both left and right,
Midsection of the back and the lower back,
Aware of the buttocks,
Back of the thighs,
Calf muscles and heels,
Aware of the crown at the top of the head,
Forehead,
Eyebrows,
The closed eyes,
Temples,
Aware of the ears,
The nose and the flow of breath,
Cheeks,
Upper lip,
Lower lip,
Upper teeth,
Lower teeth,
Chin and jaw,
Front of the throat,
Chest,
Solar plexus,
Navel,
Pubic bone and pelvic floor and become aware now of the entire back of the body,
From the back of the head right down to the heels,
Feel the contact of the back of your body to the surface you're resting on,
Aware of the whole back of the body and now become aware of the entire front surface of the body,
The forehead,
Face,
Chest,
Front of the arms and the legs,
Front of the feet,
Aware of the whole front of the body and now become aware of the entire left side of the body,
Aware of the left side of the face,
Left half of the torso and the left arm and the left leg and now becoming aware of the entire right side of the body,
The right side of the face,
Torso,
Arm and leg,
All your attention on the right side of the body and now become aware of the entire upper half of the body,
From the waist up,
Feeling the upper half of the body and now becoming aware of the lower half of the body,
From the waist down,
Aware of and connected to the lower half of the body and now aware of the whole body,
From the top of the head to the tips of the toes,
Front and back of the body,
Left and right,
Whole body awareness,
Aware of the whole body as you watch the breath continuing to come and go at the nostrils,
Aware of and connected to the whole body as you observe the breath flowing naturally and you can direct your attention out to the fingers and the toes as we prepare to come to the end of this non-sleep,
Deep rest meditation You can start wiggling the fingers,
Wiggling the toes,
Take a deep breath in as you begin stretching through the arms and the legs,
Another deep breath in and out,
Stretching some more,
Opening the eyes and coming back refreshed,
Rested,
Deeply relaxed Thank you for the practice,
Have a wonderful rest of your day and if you found this meditation useful,
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Thank you
